Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration6 weeks
- Days Per Week5
- Time Per Workout45 minutes
- Equipment RequiredBarbell, 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 | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Reps |
| Dumbbell Bench Press | 3 | 10, 10, 8 (adding weight) |
| Incline Dumbbell Bench Press | 3 | 10 |
| Chest Dip | 3 | MAX |
| Triceps | ||
| Exercise | Sets | Reps |
| Lying Tricep Extension | 3 | 8-10 |
| One Arm Dumbbell Extension | 3 | 10 |
| Tricep Extension | 3 | 10 |
| Shoulders | ||
| Barbell Front Raise | 4 | 12 |
| Dumbbell Lateral Raise | 4 | 15, 12, 8, 8 (adding weight) |
| Notes | ||
| None. | ||
| Tuesday - Back and Biceps | ||
|---|---|---|
| Back | ||
| 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 |
| Biceps | ||
| Exercise | Sets | Reps |
| Standing Barbell Curl | 3 | 8-10 |
| Preacher Curl | 3 | 10 |
| Incline Dumbbell Curl | 3 | 10 |
| Notes | ||
| None. | ||
| 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 |
| Calves | ||
| Exercise | Sets | Reps |
| Standing Calf Raise | 5 | 10,8,8,8,6 (heavy) |
| Seated calf Raise | 5 | 15 (light) |
| Notes | ||
| None. | ||
| Thursday - Chest, Triceps and Shoulders | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Reps |
| Barbell Bench Press | 4 | 10, 10, 8, 6 |
| Dumbbell Flys | 3 | 10 |
| Cable Crossovers | 3 | 10 |
| Triceps | ||
| Exercise | Sets | Reps |
| Close Grip Bench Press | 4 | 10, 10, 8, 6 |
| Lying Dumbbell Extension | 3 | 10 |
| Tricep Kickback | 3 | 10 |
| Shoulders | ||
| Seated Dumbbell Press | 4 | 10, 10, 8, 8 |
| One Arm Cable Lateral Raise | 3 | 12 |
| Notes | ||
|
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 | ||
|---|---|---|
| Back | ||
| 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 |
| Biceps | ||
| Exercise | Sets | Reps |
| Cable Curl | 4 | 8-10 |
| Concentration Curl | 3 | 10 |
| Reverse Barbell Curl | 3 | 10 |
| Notess | ||
| None. | ||
WEEKEND - REST AND RECOVER
375 Comments
Really great workout. It seems to lack much focus on core, is this detrimental to long-term gains?
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.
https://www.muscleandstrength.com/workouts/12-week-ab-workout-for-ab-def...
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.
Thanks
You can try it and see how it goes for you, Adil. Keep us posted!
Hey, Iam in the gym for 2 months , is this programm good for me ? Btw Im skinny …
Great choice for you. Let us know how it goes. Thanks for reading M&S!
Is it me or there is no rear delts exercise in this program/ rear delts are hitted only rarely.
Reverse fly and upright rows both hit the rear delts, but if you want something else, add face pulls to the shoulders section.
tnx bro i thought you would never reply
Sometimes it may take a little longer than expected, but I will eventually answer. This isn't only my only responsibility.
Hello,
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?
TIA
Hello, Saif. This ab workout should work well with this program.
https://www.muscleandstrength.com/workouts/core-destroyer-8-week-home-ab...
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.
Can I do this workout if I am skinny fat, female who is trying to get toned?
You sure can!
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 !!
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!
by Bent Over Row, do you mean T-Bar Row?? ! Because the link says so, after seated row ??!
That is the barbell row, Hakan. You can do the T-Bar row instead if you like.
Bent Over Row and Bent Over Barbell Row ... Click on these exercise links please !?
After completing this workout,
What is the recommended workout plan that i should take?
Hi, Mustafa. It depends on what your next goal is and what you consider the highest priority.
I have a little belly fat, but now my priority is building muscles
Please note that my weight is 84Kg and 176cm height
If size is your prize, then go with this one.
https://www.muscleandstrength.com/workouts/big-bold-brutal-muscle-buildi...
Thank you
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?
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!
Why only one leg day? Is that enough?
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.
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!
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!
Monday-Thursday full triceps... Plus some shoulders .. .. !
There are a couple of chest movements in there as well, Hakan.
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 ;)
Can I do sometimes drop sets?would they helped me?
Ty
Hey Lambros, you can. Do a drop set as a final set for the final exercise of each workout. That will hit the muscles real good.
Is the weight ascending in each exercise or is it fixed at one weight?
Hi, Akrim. You can do it either way, whichever you feel would be better for you. I recommend adding weight as reps decrease, but that isn't a solid rule.
Thank you so much. Distin
guished team
Is the weight ascending in each exercise or is it fixed at one weight?
Hi, Akram. When the reps decrease, add weight. When the reps are the same, stick with the same weight. Increase when you can complete all the sets without reaching failure. Hope this helps!
How much rest should be taken: (1) between each set, and (2) between each exercise?
Hi, JP! Rest for 60-90 seconds between sets and exercises.
Instead of 5 days a week, can I add legs to the back and biceps day? Make it a 4 day split or maybe put legs on only 1 back/biceps day?
Hey Paul - it's best to follow the program as written.
Ok, thank you. On a side note, as a 50 year old guy who has never tried a “bro split”, can I put muscle on doing 1 body part a week rather than doing 2 body parts a week?
Hello,
is this workout also ideal for people not stuck on a plateau ?! For a change after the last workout routine. .
Hey Hakan - yes, this program can work for most people.
Can I train on this schedule to amplify muscles. Weights increase with rounds
Hey Akram - This workout will help you build muscle. As the listed reps decrease, you'll increase weight.
thanks for your reply. I have a question. I started this program this week. After it's finished. Can I train muscle amplification. Is there a program that helps me.