Build lean muscle like an absolute maniac with this 10 week workout program. This 6 day upper/lower workout maximizes frequency and volume to give you results!
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
  • Training Level
  • Program Duration10 weeks
  • Days Per Week
  • Time Per Workout60-75 minutes
  • Equipment Required
    Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

Got a goal to build crazy muscle?

Look no further than the Muscle Mania workout program.

The workout on this page is for those seeking to build pure muscle gainz.

Strength may come as a by-product, but the main goal of this workout is to build as much muscle as possible.

To do that, we’re optimizing workout frequency, exercise selection and volume.

Read on to learn more about the program and get started on your muscle building journey today.

Recommended: Need help building muscle? Take our Free 5 Part Muscle Building Email Course

Muscle Mania Workout Overview

When it comes to building muscle mass, workout frequency and volume are very important.

Your body’s natural reaction to accumulating volume is to grow in muscle size. This is known as hypertrophy aka gainz.

It’s also important to train muscles frequently if your goal is optimizing growth. But, to train with higher frequencies means you have to adjust volume (which is done here by spreading them across multiple workout days) and intensity.

Intensity is essentially the amount of effort you give during each lift. For this workout, you’ll want to give an intensity that ranges from a 7 RPE (rate of perceived exertion) to a 9 RPE. You want to finish your earlier sets of each exercise feeling as though you have 2-3 reps left in the tank and your latter sets feeling like you have 1-2 reps left in the tank.

Now, let’s dive into the split. The Muscle Mania workout is split up into 6 workout days and in an upper/lower fashion. This means you’ll hit each muscle group directly 3 times throughout the week and possibly indirectly even more than that.

The exercise selection was made in a way that allows you to perform both compound lifts and isolation lifts that target each muscle group. Doing so will help you accumulate volume without over-stressing your central nervous system.

All that said, the program is best viewed as a template. It’s not optimized for any one individual and thus might require some tweaking to better fit your needs. As a program overall though, it’s a good starting point for any intermediate-advanced lifter looking to maximize his lean muscle gains.

For rest periods, on all of the major compound lifts, rest for about 60 seconds. On your isolation lifts, keep rest shorter at about 45 seconds in between sets.

And lastly, for rep tempo – I’m not too worried about the tempo you use. Just ensure that you’ve got full control of the weight at all times and really connecting with the target muscle during each lift.

Workout 1: Upper Workout

Exercise Sets Reps
Bent Over Row 4 6-8
Barbell Bench Press 4 6-8
Lat Pull Down 3 8-12
Seated Side Lateral Raise 3 8-12
Barbell Curl 3 12-15
French Press 3 12-15

Workout 2: Lower Workout

Exercise Sets Reps
Barbell Back Squat 4 6-8
Romanian Deadlift 4 6-8
Dumbbell Rear Lunge 3 8-12
Leg Curl 3 8-12
Seated Calf Raise 4 15-20
Machine Crunch 4 15-20

Workout 3: Upper Workout

Exercise Sets Reps
Pull Up 4 8-12
Dumbbell Incline Bench Press 4 8-12
Cable Row 3 8-12
Seated Dumbbell Shoulder Press 3 8-12
Machine Preacher Curl 3 12-15
Machine Dip 3 12-15

Workout 4: Lower Workout

Exercise Sets Reps
Leg Press 4 8-12
Barbell Glute Bridge 4 8-12
Leg Extension 3 12-15
Seated Leg Curl 3 12-15
Standing Calf Raise 4 8-12
Machine Crunch 4 15-20

Workout 5: Upper Workout

Exercise Sets Reps
Machine Pec Dec 4 12-15
Machine Lateral Raise 3 12-15
Machine Row 4 12-15
Machine Reverse Fly 3 12-15
Dip 3 6-8
Chin Up 3 6-8

Workout 6: Lower Workout

Exercise Sets Reps
Machine Hack Squat 4 12-15
Hyperextension 3 12-15
Hip Adduction 3 12-15
Hip Abduction 3 12-15
Leg Press Calf Press 4 10-15
Machine Crunch 4 15-20
Additional Notes

The only other factors I’ll note that you’ll want to optimize with this program – as I tend to mention in all of my workout routines – is you’ll want to do your best to maximize your sleep and nutrition.

When it comes to nutrition, you’ll want to eat in a slight calorie surplus when performing this routine. A good goal surplus to start out with would be about 300 calories over maintenance. Every 2-4 weeks, you’ll want to increase that by 50-100 calories depending on your individual needs and progress.

Aim to get an optimal amount of protein to fuel recovery (~0.7g of protein per lb of bodyweight) and utilize whatever macro ratio is the most practical and works the best for you individually.

And when it comes to sleep, try your best to get 7-9 hours of quality sleep each night. Do this by getting some sun-exposure during the day (or supplement early with vitamin D), cut off electronics or wear blue blockers 1-2 hours before bed, and practice some relaxing hobbies prior to sleeping (reading or meditation).

Do all of those things while performing the Muscle Mania workout and you’ll be well on your way to getting some serious gainz.

Irving Campos Lugo
Posted on: Sun, 06/19/2022 - 12:15

Where's the rest or recovery time? 6 days a week upper and lower body split seems little to none rest.

M&S Team Badge
Posted on: Wed, 06/22/2022 - 19:51

1 solid day off for complete rest and focus on whatever recovery methods you like - yoga, massage, cold/hot tub, or whatever you find works for you.

On the days you train, your sleep and down time away from work and gym should be focused on eating quality food. You should be able to recover if you make the most out of that time.

Posted on: Mon, 06/28/2021 - 19:11

How long should the rest be between exercises. I’m completing this workout in about 35 minutes.

M&S Team Badge
Posted on: Wed, 06/30/2021 - 10:05

Hey Jesse - rest between sets can be 45-60 seconds.

Zee shan
Posted on: Mon, 06/21/2021 - 01:25

Hi Josh. Which are the alternative exercises for squats and deadlifts ? I have back issue which is why I won’t be able to do those.

Justin Howell
Posted on: Mon, 05/25/2020 - 20:30

Hey Josh, what percentages of our 1 rep max should I use with these sets and reps with bench, squat and deadlift?

Posted on: Mon, 03/16/2020 - 10:57

If i want to get abs and build muscle wouldn't i have to go in a calorie deficit and not a surplus

Posted on: Fri, 02/07/2020 - 06:31

Hi Josh , i am a little bit confused can i take a rest day Off after workout 3 then do the rest three workout days, then a rest day Off again ?
thanks in advance!

M&S Team Badge
Posted on: Fri, 02/07/2020 - 14:11

Hi Aziz,

Sure, that would be a fine way to structure your training.

Posted on: Thu, 02/06/2020 - 04:18

Hi Josh, when can i take a rest day off?

M&S Team Badge
Posted on: Thu, 02/06/2020 - 10:30

Hi Aziz,

Sunday would be my choice, but whenever during the week you feel it is needed.

Posted on: Tue, 12/31/2019 - 08:51

Hi Josh,
Do I keep the weight consistent across all sets or pyramid up?

M&S Team Badge
Posted on: Tue, 12/31/2019 - 16:44

Hi Yasith,

You can do either. Do it whichever way you feel most comfortable with and stick with that throughout the duration of the program. Each week, aim to increase the weight used whenever capable of doing so.

Posted on: Tue, 12/31/2019 - 20:12

Thanks Josh. Also why does Hip Abduction appear twice on Day 6? Is it actually 6 sets of 12-15 reps?

M&S Team Badge
Posted on: Thu, 01/02/2020 - 12:48

One is abduction and the other is adduction.

Posted on: Thu, 01/02/2020 - 20:48

ooops! thanks Josh, that was clumsy of me haha.

Francis Swaray
Posted on: Tue, 12/31/2019 - 08:13

How would you supplement cardio into this time 3 times a week steady state low intensity or high interval ??

M&S Team Badge
Posted on: Tue, 12/31/2019 - 16:45

Hi Francis,

I'm a fan of steady-state on rest days.

Depending on your goals and ability to recover, some may decide to include HIIT after training sessions as well.

Francis Swaray
Posted on: Wed, 01/01/2020 - 13:30

My goal is to increase muscle mass but at the same time lose fat , so I’m gonna stay in caloric minus but up my protein intake . So I was thinking 3 sessions of steady state for 30-45 or from your experience is that too much cardio

Posted on: Sun, 10/27/2019 - 14:42

Does the 60-75 minute workout include warm-ups? Given the rest recommendations this workout can (and is) be done in about 40-50 depending on volume and exhaustion. Also, is this intermediate or advanced? The workout says advanced, but the article says intermediate.

If I add an additional set to each exercise is that recommended for advanced lifters?


M&S Team Badge
Posted on: Mon, 10/28/2019 - 09:03

Hi John,

The duration is simply a guestimate. Some will be able to finish sooner.

I apologize for the confusion. The frequency and volume are more appropriate for advanced lifters. However, some intermediate lifters may be able to perform depending on their own individual ability to recover.

I would recommend maxing out on the weight you are able to use before increasing volume further.

damian thomas
Posted on: Sun, 10/13/2019 - 02:04

Any chance there is a sample menu guide for this workout.

M&S Team Badge
Posted on: Mon, 10/14/2019 - 11:12

Hi Damian,

With nutrition being super individualized, I'd recommend checking out these resources and trying to develop a plan that would best fit your needs:

Start Here:

Go Here:

Finish Up Here:

Posted on: Wed, 10/02/2019 - 02:28

I love this program and i love this split, it feels like every workout session complets the other.
It's the real one for those who really want to build seroius lean gainz.
Thank you for this plan!

M&S Team Badge
Posted on: Wed, 10/02/2019 - 15:28

Hi Achref,

Glad you like it! Thanks for checking it out!

Posted on: Sun, 09/29/2019 - 16:57

How many days per week is this?
3 or 6 days

M&S Team Badge
Posted on: Mon, 09/30/2019 - 08:33

Hi Jonathan,

6 days. All 6 workouts can be found in the article and on the PDF. If you only have 3 days to work out, I'd recommend looking into some of the full body programs we have listed on the site.