Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelBeginner
- Program Duration2 weeks
- Days Per Week5
- Time Per Workout60-75 minutes
- Equipment RequiredBarbell, Cables, Dumbbells, EZ Bar, Machines
- Target Gender Male & Female
- Workout PDF Download Workout
Workout Description
Need a form check before starting the workouts? Head over to the exercise video pages to learn the technique and tips for each exercise.
Week 1 - Heavy
Heavy days, you want to make sure you are getting 3-4 minutes rest between sets to ensure you have enough recovery time to hit it hard again in the next set.
Exercises notated with both numbers and letters (e.g., 5a. Crunches and 5b. Planks) are to be performed as a superset. For these, complete the reps for exercise "a" immediately followed by the reps for exercise "b" before resting and completing the prescribed number of sets.
Monday: Legs/Calves | Sets | Reps |
---|---|---|
1. Leg Extension | 4 | 12 |
2. Leg Curls | 4 | 12 |
3. Squats | 3 | 12 |
4. Leg Press | 3 | 12 |
5. Seated Calf Raises | 4 | 20 |
Tuesday: Chest/Abs | Sets | Reps |
---|---|---|
1. Bench Press | 3 | 12 |
2. Incline DB Press | 3 | 12 |
3. Incline DB Flys | 3 | 10 |
4. Machine Press | 3 | 10 |
5a. Rope Crunches | 3 | 15 |
5b. Sit-Ups | 3 | 15 |
Thursday: Back/Calves | Sets | Reps |
---|---|---|
1. Pull Ups (Machine or Free) | 3 | 12 |
2. Bent Over Rows | 3 | 12 |
3. Deadlifts | 3 | 12 |
4. Single Arm DB Row | 3 | 12 |
5. Seated Calf Raises | 3 | 15 |
Friday: Shoulders/Traps | Sets | Reps |
---|---|---|
1. Seated Military Press | 3 | 10 |
2a. DB Side Lateral Raises | 3 | 10 |
2b. DB Front Raises | 3 | 10 |
3. Upright Rows | 3 | 10 |
4. DB Shrugs | 3 | 10 |
Saturday: Arms/Abs | Sets | Reps |
---|---|---|
1. Skull Crushers | 3 | 12 |
2a. Triceps Pushdown | 3 | 12 |
2b. DB Kickbacks | 3 | 12 |
3. Barbell Curls | 3 | 12 |
4. Incline DB Curl | 3 | 12 |
5. Hanging Leg Raises | 3 | 12 |
6. Standing Cable Wood Chop | 3 | 12 |
Week 2 - Moderate
Moderately heavy days, you will still implement a longer rest period, only shorten it down to 2-3 minutes. These days will be higher volume in reps and sets, so choose weight that’s realistic for your body. You’ll want to be able to complete every rep and set listed.
Monday: Legs/Calves | Sets | Reps |
---|---|---|
1. Lying Leg Curls | 4 | 12 |
2. Walking Lunges | 4 | 20 |
3. Single Leg Extension | 4 | 12 |
4. Stiff Leg Deadlifts | 3 | 12 |
5. Standing Calf Raises | 3 | 12 |
Tuesday: Chest/Abs | Sets | Reps |
---|---|---|
1. Decline DB Press | 4 | 12 |
2. Cable Cross-Over | 4 | 12 |
3. Wide Grip Bench Press | 4 | 12 |
4. Dips (Machine or Free) | 4 | 12 |
5a. Rope Crunches | 4 | 20 |
5b. Sit-Ups | 4 | 20 |
Thursday: Back/Calves | Sets | Reps |
---|---|---|
1. Seated Row | 4 | 12 |
2. Reverse Grip Pulldowns | 4 | 12 |
3. Straight Arm Pullovers | 4 | 12 |
4. Rack Pulls | 4 | 12 |
5. Lat Pull Down | 4 | 12 |
6. Seated Calf Raises | 4 | 20 |
Friday: Shoulders/Traps | Sets | Reps |
---|---|---|
1. Arnold Press | 4 | 10 |
2. Reverse Pec Deck | 4 | 12 |
3. Barbell Front Raises | 4 | 12 |
4. Standing Military Press | 4 | 12 |
5. Cable Delt Raises | 4 | 12 |
6. Barbell Shrugs | 4 | 12 |
Saturday: Arms/Abs | Sets | Reps |
---|---|---|
1. Dips (Free or Machine) | 4 | 10 |
2. DB Overhead Extension | 4 | 10 |
3. Preacher Curls | 4 | 10 |
4. Straight Bar Curl | 4 | 10 |
5. Reverse Barbell Curl | 4 | 10 |
6. Rope Crunches | 4 | 10 |
19 Comments
Can I add cardio after weight training?
Hey Varun - yes you can
What cardio is recommended with this plan ?
I would try this.
https://www.muscleandstrength.com/workouts/20-minute-hiit-workout
Will this have good results hitting certain major muscles only once per week?
Hi, on moderate days on day 3 back and calves 3rd exercise is shown as straight arm pullovers but when i click it. It shows straight arm lat pulldown i think it is straight arm lat pulldown only not straight arm pullover.thanks.
as a beginner is it safe to go heavy on first days in gym ?
Hi Yahya,
As a beginner, establishing good form is more important. You can still go heavy, but you should focus more on perfecting your form.
Hope this helps!
How about cardio?
Is this meant for women as well as men?? Been doing it with my husband.... really don't want to bulk up.
Hi Jenna,
Absolutely! Women can perform this workout program to meet their goals. You'll likely add lean muscle mass performing this workout, however, it is very difficult for women to put on true "bulk size" due to their hormone profile. If putting on a lot of mass is your main concern, I wouldn't stress it.
Hope this helps and best of luck!
I typically do not have a spotter. Is this an issue?
How does this help with weight lost? Just asking since its under that category too?
How do i know how much weight to lift in each exercise?
Use what you are comfortable using to complete each set and rep
After each set should I increase or decrease weight?
You'll want to increase weight
I can't find the shopping list that the video spoke of in the cutlikecutler video
Anthony,
You can find it here: https://www.muscleandstrength.com/articles/cut-like-cutler-nutrition-plan