Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelAdvanced
- Program Duration10 weeks
- Days Per Week5
- Time Per Workout45-75 minutes
- Equipment RequiredBarbell, Cables, Dumbbells, EZ Bar, Machines, Other
- Target Gender Male
- Workout PDF Download Workout
Workout Description
Over the past 3 years, we’ve had the pleasure of working with IFBB Pro and Team ALLMAX athlete, Steve Kuclo, on several occasions.
Throughout all of the collaborations, Steve has shown us a workout he performs for every single body part.
Today, we’re curating those workouts for you and creating an inspired split for you to incorporate into your own training.
If you’ve ever had the goal of getting huge like Steve, this workout is your best bet.
Give a shot and if you have any questions, please feel free to leave them in the comments section at the bottom of the page.
Steve Kuclo Mass Building Inspired Workout
This workout was designed using the various workout videos we’ve shot with Steve for the Muscle & Strength YouTube channel.
Of course, it is important to keep in mind, we’ve shot him at different times of the year. Some of the times we’ve worked together, he has been in more of an off-season. While other times, he’s been preparing for a big show.
Regardless, these workouts when pieced together can provide you with a very challenging 10 week split. It’ll blend volume for the arms, chest, and legs with more of a strength style approach for the shoulders and back.
The end result will no doubt be a balanced and powerful physique.
The only workout not directly shot with Steve is the sample hamstring workout. However, this portion of the program was designed with careful attention to detail on how he trains his quads. Depending on how you like to set up you workouts, this example workout can be performed either immediately after quad training or on a separate day altogether.
In the following template, it is listed after his quad training for convenience sake.
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Day 1: Steve Kuclo’s Shoulder Workout
| Exercise | Sets | Reps |
|---|---|---|
| Seated Dumbbell Press | 4 | 10 |
| Side Lateral Raise* | 4 | 10 |
| Rear Delt Cable Fly | 4 | 10 |
| A1. Machine Shoulder Press | 4 | 10 |
| A2. Rear Delt Fly | 4 | 10 |
*On the last set, perform “power partials” in a drop set fashion.
Day 2: Steve Kuclo’s Back Workout
| Exercise | Sets | Reps |
|---|---|---|
| A1. Underhand Pull Down | 4 | 12-15 |
| A2. Straight Arm Pull Down | 4 | 12-15 |
| Heavy Dumbbell Rows | 4 | 10-12 |
| Machine Rows | 4 | 12-15 |
| Deadlifts | 5 | 5-8 |
Day 3: Steve Kuclo’s Chest Workout
| Exercise | Sets | Reps |
|---|---|---|
| Incline Dumbbell Press | 5 | 10 |
| Hammer Strength Bench Press | 5 | 10 |
| Incline Dumbbell Fly | 5 | 10 |
| Machine Pec Deck | 5 | 10 |
*Rest just 10 seconds in between sets.
Day 4: Steve Kuclo’s Leg Workout
| Exercise | Sets | Reps |
|---|---|---|
| Hack Squat | 5 | 10 |
| Vertical Leg Press | 5 | 10 |
| Leg Extension | 5 | 10 |
| Romanian Deadlift | 5 | 10 |
| Lying Leg Curl | 5 | 10 |
| Seated Leg Curl | 5 | 10 |
*Rest just 10 seconds in between sets.
Day 5: Steve Kuclo’s Arm Workout
| Exercise | Sets | Reps |
|---|---|---|
| EZ Bar Curl | 5 | 10 |
| Hammer Spider Curl | 5 | 10 |
| Standing High Pulley Curl | 5 | 10 |
| Cable Tricep Pushdown | 5 | 10 |
| Close Grip Bench Press | 5 | 10 |
| Cable Crossover Tricep Pushdown | 5 | 10 |
*Rest just 10 seconds in between sets.
Steve Kuclo Workout Summary
Steve’s workouts are heavy and intense. They are definitely recommended for advanced level lifters who have a solid foundation of training already.
The workout split listed above can be performed for 10-12 weeks.
For the best results, ensure your diet, sleep, and supplementation are all on point.
If you have any questions regarding the split, please be sure to leave a comment!
39 Comments
How could 10 sec rest help you to build muscle rather than shaping?
You're forcing the muscles to work beyond their normal capability. Therefore, they have to adapt, meaning the fibers must grow and become stronger while you're recovering from the workout.
Would it be possible to run this program for six months
Yep! Keep us posted on your progress as you go along. Thanks for reading M&S!
Yep! Keep us posted on your progress as you go along. Thanks for reading M&S!
Will this cover my whole muscle group in my body,like look chest so less workout but i want to know from you will it cover every single muscle
Please reply
Arm day there have a incline bicep curl in video, but not in the list..and wt is the drop set dates..
Does the workouts change weekly?
He said he does these workouts twice a week in the chest video should i be doing that?
Hi Jeremy,
I would not recommend doing these workouts twice per week.
Can i ask that we will rest 10s when we start to do the drop set or all the time?
Hi eddy,
On the days it indicates to rest for 10 secs. On all other days, rest for 45-90 seconds except during any intensity techniques.
So it mean in the chest day we just rest for 10s for all of sets right?
Hi Eddy,
Yes, that is correct.
Hi,
I need an other answer.
Why 10 seconds rest? What’s the objectif?
Is not too short to recover and get more power?
Thks.
Hi Romain,
I do not have a good explanation for this. That is simply what Steves coach promotes in her training strategies and has Steve do.
Hi guys,
What the rest between sets for this program?
Thks
Hi Romain,
60-90 Secs for the first couple workouts. Just 10 Secs for the other 3 workouts.
Hi Josh,
Thks for your return.
I should have to trust my eyes... OMG!
Josh,
I'm wondering if you need 10 sec rest for leg, arms and shoulders workouts?
And for the big muscles, like chest and back workout you need to take 60-90 sec rest?
is that correct?
Hello, I thought a 5 day split that only trains a specific muscle group once a week as the worst type of split there is? The only way we could gain so much mass with this type of routine is if we took heavy roids like this dude. Would it not be better to focus on things such as Push Pull and legs that are overall scientifically proven to be better?
I have the same doubt about the question of farhan
I notice the rep range on back day is different from the 4-10 on all other days. I wanted to know what the rest is between sets for that day.
Hi Trevor,
Rest 60-90seconds on back day.
What days should your rest days be? Or go for 5 days and then 2 days rest?
Hi Jarred,
Whatever days during the week best suit your individual schedule.
Hi
I have isoflex and h vol as supplements, how should i take them accordingly while following this program and should i need creatine to gain volume?
I want to lower my body fat in the same time and don't want to be a bulking phase
Any suggestion ?
Hi Masri,
H Vol is meant to be taken pre workout and Isoflex post workout (or whenever you need additional protein in your diet).
Pre workout has creatine in it
Can u do cardio on this workout program
Hi Oscar,
Yes, you can include cardio into this program. Most bodybuilders perform their cardio upon waking in the morning and do low intensity cardio.
What is A1 and A2?
Hi Carlos,
That represents a superset.
Hi man, thanks a lot.
I will try ...
Hi. So with back on A2 does that mean you do all 4 exercises 1 after the other .. rest .. then start with straight arms through to deadlifts again then rest ..repeat ?
Thanks.
Hey Brendan - A1 and A2 denote supersets. You'll do those exercises back to back with no rest in between each exercise.
I have a gyno around my chest how can I handle that please guide me
Hi Nesarullhaq,
It depends on the severity of your gyno. The best natural remedy would be resistance training and a consistent diet plan that puts you in a calorie deficit.