Shock your muscle into growth by rotating this workout with your current routine. This workout hits each major muscle group twice per week.
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
  • Training Level
  • Program Duration6 weeks
  • Days Per Week
  • Time Per Workout45 minutes
  • Equipment Required
    Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
  • Target Gender Male & Female
  • Recommended Supps
  • Workout PDF Download Workout

Workout Description

Shock your muscle into growth by rotating this workout with your current routine. This workout hits each major muscle group twice per week. Monday is chest/triceps/shoulders, Tuesday is back/biceps, Wednesday heavy leg routine, Thursday is chest/triceps/shoulders and Friday is back/biceps. This workout is ideal for people stuck on a plateau. The change in routine will shock your muscles and when you change back to your original program your muscles will be shocked again.

Monday - Chest, Shoulders and Triceps
Exercise Sets Reps
Dumbbell Bench Press 3 10, 10, 8 (adding weight)
Incline Dumbbell Bench Press 3 10
Chest Dip 3 MAX
Exercise Sets Reps
Lying Tricep Extension 3 8-10
One Arm Dumbbell Extension 3 10
Tricep Extension 3 10
Barbell Front Raise 4 12
Dumbbell Lateral Raise 4 15, 12, 8, 8 (adding weight)
Tuesday - Back and Biceps
Exercise Sets Reps
Wide Grip Pull Up 3 MAX
Lat Pull Down 3 10
Straight Arm Lat Pull Down 3 10

Machine Reverse Fly

3 10
Upright Row 3 8-10
Exercise Sets Reps
Standing Barbell Curl 3 8-10
Preacher Curl 3 10
Incline Dumbbell Curl 3 10
Wednesday - Legs
Quads, Glutes and Hamstrings
Exercise Sets Reps
Squat 4 10,10,8,8
Dumbbell Lunge 3 8 on each leg
45 Degree Leg Press 3 12
Leg Curl 3 15
Leg Extension 3 15
Exercise Sets Reps
Standing Calf Raise 5 10,8,8,8,6 (heavy)
Seated calf Raise 5 15 (light)
Thursday - Chest, Triceps and Shoulders
Exercise Sets Reps
Barbell Bench Press 4 10, 10, 8, 6
Dumbbell Flys 3 10
Cable Crossovers 3 10
Exercise Sets Reps
Close Grip Bench Press 4 10, 10, 8, 6
Lying Dumbbell Extension 3 10
Tricep Kickback 3 10
Seated Dumbbell Press 4 10, 10, 8, 8
One Arm Cable Lateral Raise 3 12
Every second week superset bench press and dumbbell flys.
Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement.
Friday - Back and Biceps
Exercise Sets Reps
Seated Row 4 10
Bent Over Barbell Row 3 10
Bent Over Row 3 12
Smith Machine Upright Row 3 8-10
Exercise Sets Reps
Cable Curl 4 8-10
Concentration Curl 3 10
Reverse Barbell Curl 3 10


Jeferson Moreir...
Posted on: Fri, 05/31/2024 - 15:21

Boa tarde. No treino A, eu posso trocar o tríceps testa por supino com pegada fechada? Obrigado

M&S Team Badge
Posted on: Fri, 06/07/2024 - 13:19

Sim você pode. Espero que isso ajude você.

Jeferson's question translated from Portuguese - Good afternoon. In training A, can I exchange the triceps press for a close-grip bench press? Thanks

My answer - Yes you can. I hope this helps you.

Jeferson Moreir...
Posted on: Tue, 04/23/2024 - 12:19

Boa tarde. Ao invés de fazer mergulho nas paralelas eu posso trocar e fazer crucifixo no banco reto? Abraço

M&S Team Badge
Posted on: Sat, 04/27/2024 - 20:47

Sim você pode. Boa sorte e obrigado por ler M&S!

The question in Portuguese: Good afternoon. Instead of doing dips on the parallels, can I switch and do crucifixes on the straight bench?

My answer, Yes you can. Good luck, and thank you for reading M&S!

Jeferson Moreira
Posted on: Sun, 10/15/2023 - 13:44

Boa tarde.
Pergunta 1: Posso começar com o supino inclinado?
Pergunta 2: Posso fazer um treino no sábado só de posterior de coxas? Obrigado

M&S Team Badge
Posted on: Mon, 10/23/2023 - 20:06

Sim e sim, desde que você não faça mais do que alguns exercícios.

His questions (Portuguese)
1. Can he start with Incline Bench Press? Yes.
2, Can he do a Saturday workout for Hamstrings? Also, yes, as long as you don't do more than a couple of exercises.

Posted on: Tue, 09/12/2023 - 05:52

Any alternative for Straight Arm Lat Pull Down (
Tuesday - Back and Biceps day)

M&S Team Badge
Posted on: Tue, 09/12/2023 - 11:13

Why do you need the alternative? Asking so I can give you the best option possible.

Cameron B
Posted on: Mon, 08/28/2023 - 15:24

Quick question for each day's workout: am I supposed to proceed from top to bottom or do one muscle group and then the next. For example, Day 1, once I finish dumbbell bench press, do I then go to incline bench press or do I do the first exercise in the tricep muscle group? I would guess to go from top to bottom (meaning bench press to incline bench) but I have never seen a workout that does 3 or 4 consecutive workouts in the same muscle group before moving on to the next muscle group.

M&S Team Badge
Posted on: Tue, 08/29/2023 - 06:54

Follow the exercises in the order you see them from top to bottom. Hope this helps.

Posted on: Wed, 08/23/2023 - 09:44

Any replacements for bent over row?? The one with a close grip. My gym got the incline bench but with a wide grip.

M&S Team Badge
Posted on: Sun, 08/27/2023 - 12:23

I would go with a T-Bar row or one arm row, myself.

Posted on: Tue, 08/22/2023 - 09:42

Bom dia. Pelo pouco volume apresentado neste programa pra parte posterior da coxa no treino de pernas, a minha pergunta é a seguinte: posso trocar o leg press por stiff? Obrigado

M&S Team Badge
Posted on: Sun, 08/27/2023 - 12:22

Sim você pode. Você também pode considerar fazer leg press com os pés no alto da placa para atingir também os isquiotibiais. Espero que você veja os resultados desejados com o que você escolher.

Jeferson's question translated from Portugese:
Good morning. Due to the little volume presented in this program for the posterior part of the thigh in leg training, my question is the following: can I change the leg press for a stiff one? Thanks. (My guess is this means a stiff-legged deadlift.)

My answer: yes, you can. You could also consider doing leg press with your feet high up on the plate to target the hamstrings as well. I hope you see the desired results with whichever you choose.

Subhadeep kirtonia
Posted on: Mon, 08/21/2023 - 09:53

I'm working out for more than 2 years can I still follow this workout routine for gaining muscle the thing is I'm stuck in same bodyweight past 1 year so it will me to get out

M&S Team Badge
Posted on: Tue, 08/22/2023 - 20:47

It could help you, but we also have other options for you to consider. Check this link out.

Posted on: Thu, 12/22/2022 - 10:31

Really great workout. It seems to lack much focus on core, is this detrimental to long-term gains?

M&S Team Badge
Posted on: Wed, 12/28/2022 - 18:17

Can't explain why there is no core work in this one, but no, it won't be detrimental to focus on core work. This sample program can help you out, Ethan.

Posted on: Sat, 11/05/2022 - 23:54

Hey, I have been doing full body workout for 6 week. Can I start this plan?
I am skinny fat and on a calorie deficit.


M&S Team Badge
Posted on: Thu, 11/10/2022 - 06:58

You can try it and see how it goes for you, Adil. Keep us posted!

Posted on: Sat, 09/10/2022 - 12:43

Hey, Iam in the gym for 2 months , is this programm good for me ? Btw Im skinny …

M&S Team Badge
Posted on: Sun, 09/18/2022 - 10:51

Great choice for you. Let us know how it goes. Thanks for reading M&S!

Posted on: Wed, 07/27/2022 - 01:40

Is it me or there is no rear delts exercise in this program/ rear delts are hitted only rarely.

M&S Team Badge
Posted on: Fri, 08/05/2022 - 21:30

Reverse fly and upright rows both hit the rear delts, but if you want something else, add face pulls to the shoulders section.

Posted on: Mon, 08/08/2022 - 00:33

tnx bro i thought you would never reply

M&S Team Badge
Posted on: Mon, 08/08/2022 - 17:49

Sometimes it may take a little longer than expected, but I will eventually answer. This isn't only my only responsibility.

Posted on: Wed, 06/08/2022 - 18:59

This is a great program, thank you fo taking the time to create it.

Do you have any recomendation for abs?
Also, does this program his your forearms?


M&S Team Badge
Posted on: Fri, 06/10/2022 - 09:13

Hello, Saif. This ab workout should work well with this program.

The reverse barbell curl actually directly hits forearms. You can also do hammer curls if you like. Other than that, using the strongest grip possible when training will also benefit your forearms.

Posted on: Thu, 05/19/2022 - 03:45

Can I do this workout if I am skinny fat, female who is trying to get toned?

M&S Team Badge
Posted on: Wed, 05/25/2022 - 19:16

You sure can!

Kyle Card
Posted on: Fri, 03/25/2022 - 13:09

Hey question I’m 26 and going to start this workout April 1st I read doing each body park twice a week can help
Increase size, what would be recommend after the 6 weeks can I do this again ? Thanks a lot !!

M&S Team Badge
Posted on: Wed, 03/30/2022 - 20:32

Hi, Kyle. If you feel this program would still serve you well, then yeah, give it another run. Let us know how it goes for you. Thanks for reading M&S!

Posted on: Sun, 03/20/2022 - 06:49

by Bent Over Row, do you mean T-Bar Row?? ! Because the link says so, after seated row ??!

M&S Team Badge
Posted on: Sat, 03/26/2022 - 18:31

That is the barbell row, Hakan. You can do the T-Bar row instead if you like.

Posted on: Sat, 03/26/2022 - 20:05

Bent Over Row and Bent Over Barbell Row ... Click on these exercise links please !?

Posted on: Mon, 02/21/2022 - 17:05

After completing this workout,
What is the recommended workout plan that i should take?

M&S Team Badge
Posted on: Thu, 02/24/2022 - 20:25

Hi, Mustafa. It depends on what your next goal is and what you consider the highest priority.

Posted on: Sat, 02/26/2022 - 05:18

I have a little belly fat, but now my priority is building muscles
Please note that my weight is 84Kg and 176cm height

M&S Team Badge
Posted on: Sat, 02/26/2022 - 20:31
Posted on: Sun, 02/27/2022 - 04:58

Thank you

Posted on: Wed, 02/16/2022 - 08:59

So I saw this regimen and I feel like it's a good change of pace from what I normally do. Problem is, the gym I go to is closed on Fridays. I have no equipment at home. Do you have any home workout suggestions?

M&S Team Badge
Posted on: Fri, 02/18/2022 - 19:42

Hey Demetri, the days of the week are suggested, but they aren't required. If there's another day you can get that session in, go for it!

Simon Eklund
Posted on: Fri, 12/10/2021 - 10:44

Why only one leg day? Is that enough?

M&S Team Badge
Posted on: Fri, 12/10/2021 - 17:49

One leg day, when performed with proper intensity, is enough to stimulate those muscles. They will need the extra time to recover. Once muscle maturity develops, an advanced workout with two leg workouts may help.

Posted on: Wed, 11/10/2021 - 08:56

This was a really great program. I'm in my 50s and it's been at least 10 years since I've worked out. I started this after a 4-week beginner full-body program I found on another site.]

I start week-6 today and am wondering what would be a good program to move to for next week? Maybe I'll just repeat it.

Thank you!

M&S Team Badge
Posted on: Wed, 11/10/2021 - 19:23

Hey, Adam. Glad the program is working for you. I would actually suggest doing this one again with the goal of performing better next time than you did this time. You could either try to move more weight or rest less between sets. Good luck!

Posted on: Fri, 11/05/2021 - 15:23

Monday-Thursday full triceps... Plus some shoulders .. .. !

M&S Team Badge
Posted on: Fri, 11/05/2021 - 18:57

There are a couple of chest movements in there as well, Hakan.

Posted on: Thu, 11/04/2021 - 03:57

One of the best i like , really don't understand why this program is not so popular, has been on my mind for a long time, im starting in 4 days..
Leave us virus! time to pump back ;)

Posted on: Mon, 11/01/2021 - 19:00

Can I do sometimes drop sets?would they helped me?