Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration12 weeks
- Days Per Week4
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
Is your goal to get huge?
It’s a common goal among our readers. And the reasons why vary from person to person.
Maybe you’re tired of being the smallest in your friend group. Maybe you’re just trying to find a healthy hobby. Maybe you’re trying to impress someone (romantic interest? You go bro/ette!).
Or maybe, you’re simply all about that fitness lifestyle.
Whatever the case may be, if you want to get huge you need a good workout routine to help kick start the process.
And I think we’ve got just the sample workout for you.
Editor's Note: Make sure you’re doing all the right things you need to be doing to build lean muscle mass. For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course.
The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress.
Sign up below today to learn and ensure you get the most out of this workout program.
The Workout Program to Get You Huge
If you’re looking to get huge, you have to stimulate a hypertrophic response. Hypertrophy training is generally accomplished by performing within the 6-12 rep range for each set, although some may argue the 8-12 rep range is more optimal.
Another factor contributing to muscle growth is progressive overload. Over time, you have to do more work during your workout to create progressive overload and stimulate more muscle growth.
So, to ensure we get huge with this workout program, every three weeks you’ll add 2 reps to each set of each exercise. At the start of the workout program, you’ll be performing 3 sets of 6, by the end of the 12 weeks, you should be performing 3 sets of 12 for each exercise in this workout routine.
Outlined below is a 4 day upper/lower split and breakdown of exercises you’ll perform on each training day. Follow along with the program, give consistent effort, and you should have no problem accomplishing your goal to get huge!
Day 1: Lower Body (Hamstring & Glute Focused)
| Exercise | Sets | Reps |
|---|---|---|
| 1. Deadlifts | 3 | 6-12 |
| 2. Barbell Hip Thrusts | 3 | 6-12 |
| 3. Nordic Ham Curls | 3 | 6-12 |
| 4. Leg Curl | 3 | 6-12 |
| 5. Hyperextension (glute-focused) | 3 | 6-12 |
Day 2: Upper Body (Push Focused)
| Exercise | Sets | Reps |
|---|---|---|
| 1. Incline Dumbbell Press | 3 | 6-12 |
| 2. Push Up | 3 | 6-12 |
| 3. Pec Deck Fly | 3 | 6-12 |
| 4. Seated Dumbbell Press | 3 | 6-12 |
| 5. Lateral Raise | 3 | 6-12 |
| 6. Seated Overhead EZ Bar Tricep Extension | 3 | 6-12 |
Day 3: Lower Body (Quad & Calf Focused)
| Exercise | Sets | Reps |
|---|---|---|
| 1. Squat | 3 | 6-12 |
| 2. Dumbbell Lunge | 3 | 6-12 |
| 3. Leg Press | 3 | 6-12 |
| 4. Leg Extension | 3 | 6-12 |
| 5. Seated Calf Raise | 3 | 6-12 |
Day 4: Upper Body (Pull Focus)
| Exercise | Sets | Reps |
|---|---|---|
| 1. Bent Over Row | 3 | 6-12 |
| 2. Seated Cable Row | 3 | 6-12 |
| 3. Lat Pull Down | 3 | 6-12 |
| 4. Standing Cable Reverse Fly | 3 | 6-12 |
| 5. Barbell Curl | 3 | 6-12 |
| 6. Reverse Dumbbell Curl | 3 | 6-12 |
Additional Workout Program Tips to Get Huge
Optimal rest periods for this workout will be between 30-60 seconds. Each week you move up your rep count, you may want to stick closer to 60 seconds for that week.
If you’re an intermediate lifter and you’d really like to challenge yourself, during the 3 week blocks try to subtract 15 secs of rest each week. So, for week 1 rest 60 secs, week 2 rest 45 secs, week 3 rest 30 secs, and then move up your rep count and start over.
Since the primary form of progressive overload with this program will be in the form of increasing reps, the amount of weight you use can remain the same during the 12 weeks.
When selecting a weight to use, aim for a weight that is within 75-85% of your 1 rep max.
Rep tempo and time under tension can be crucial for establishing a hypertrophic response. To get the most out of this program, perform your reps using a 2/0/2 rep tempo.
Lastly, you’re not going to get huge if you’re not eating right and your sleep sucks. Make sure you’re getting 7-9 hours of quality sleep each night and are eating enough calories each day.
Use our bmr calculator to find your calorie needs. To put yourself in a surplus to gain muscle and get huge, add 250-500 calories to that number and aim to eat that amount of calories each day.
If you have any other questions about the program or want to leave us a message about your progress, please leave a comment in the comments section below!
84 Comments
With good diet and consistency, will this workout routine make me big all over? It seems to be lacking really good exercises, for example I only see 3 bicep exercises.. this all looks great but I just want some reassurance that I’m not going to see no results. Thanks!
How long have you been training, Dalton? Also, what exercises do you feel are missing?
Follow this guide for building mass along with this program, and you should see good results.
https://www.muscleandstrength.com/articles/complete-guide-how-to-increas...
Hi,
Thanks for the workout.
What about the following progression : adding 1 rep for each set of every exercise, every week, instead of adding 2 reps every 3 weeks ?
If you feel that would help you make consistent progress, then go for it, AC. Let us know how it works for you.
Can you make a plan like this but for someone who hits each muscle twice a week
Hi, Marquese. Thanks for the suggestion. We'll consider that. We appreciate you reading and supporting M&S.
Hey - does the programme has to continue four days in a week followed by a break or could be any four days with rest days in-between. Thanks
Hey GS - you can break up the week with rest days as needed.
Hi
I am trying to fix an imbalance in my left arm being noticeably larger than my right and I read that doing dumbbell work instead of barbell on bench press and other things like that is how you should fix it. Should I replace the upper body bar-work with dumbbell alternatives?
Hey Lawrence - yes you can do that
What can i exchange the nordic ham curls with because i dont have the bench
Hey Ibrahim - you can do single leg deadlifts: https://www.muscleandstrength.com/exercises/bodyweight-single-leg-deadlift
If I understand correctly the method of progressive overload here is volume and not weight,.
Let’s say you start with deadlift at 200 lbs for 3 sets of 6 then each 3 weeks you add 2 reps so at the end of the program you should be able to do 3 sets of 12 @200 lbs then restart the program again with more weight to bring it back down to 6 , am I correct?
Hey Alex
That's correct!
Hi,
In terms of the weights and focusing on the progressive over load, can I tweak the program to add weights every 2 weeks ? so every week increasing the reps while every 2 weeks increase the weights ?
Great question Mohammad.
That's a good way to focus on progression, especially if your equipment is limited.
Hi Josh - thanks for this program.
I am just a week in so far and I already love it.
In terms of increasing my calorie intake for more gains - should I be consuming the suggested additional 250-500 calories every day, or just on the days that I workout?
As a note, I have split this routine into just three days (push//pull//legs) and added an additional day of just bodyweight ab exercises. I'm not sure if that changes the answer at all, but was wondering what your take would be.
Thanks!
Hi Ryan,
Yes, you should eat in a slight surplus even on your off days from the gym.
Cool! Sounds like a solid way to alter the template to fit your needs.
Best of luck!
Hello
Thanks for posting this program
I have two quick questions, I can't help but notice the program doesn't include abs work out nor arms as in concentration concepts I mean.
- Does this mean that within the program workouts there is a share for abs and arms?
- speaking of consistency, is it a must to take a rest after the forth day of training for 3 days before taking of again?
Thanks
Hi Ace,
1. You can include arms and abs if you feel it is necessary.
2. No, workout frequency is highly individualized based on time commitments and goals. You could very well increase workout frequency if you are recovering adequately from your workouts.
Hi Josh,
This is not designed for super sets correct?
Hi Christian,
There aren't any supersets within this program, no.
Hi josh,
My workouts with this plan have been taking 35-40 minutes to complete. Am I doing something wrong or do you suggest doing anything differently? I’m in the first week of this plan and I know that doing the more reps later on will extend the workout.
Hi Ben,
Not at all - the time duration is simply a guestimate. Some will finish faster than others.
Hi Josh,
If it is something possible, what can be done in order to turn this intermediate workout into an advanced one ? I had already practiced this workout before, and I really enjoyed it, but now I would like to do it again but maybe with a plus or something.
Thanks,
Tarso
Hi Tarso,
To make it an intermediate program, add more sets. (2ish additional sets per exercise).
To make it an advanced program, add intensity techniques (drop sets, RP sets, 1.5 rep sets) to the final set of preferred exercises.
I'm on the 8th week of this program and I see great gains. What program would you suggest I do next .
Hi John,
You might enjoy this one next: https://www.muscleandstrength.com/workouts/shul-workout
Hi Josh
What about the weight for each set? Do we have to increase weight each set? What about the changes for every week. Do we need to add for example 2 kilogram every two weeks or..?
Thanks
Wim
Hi Wim,
You can increase the weight each set or use the same each set. The choice is yours.
Add weight as frequently as capable. So long as you are adding weight over time, you'll see results.
I am recovering from a recently broken leg and surgery. I’m just getting back into things after a long time off and pretty much complete muscle loss, and I can’t do any lower body due to a cast where I can’t apply weight. Should I adjust this to a 2 day workout? Or find a way to split the 2 upper body days into a 3-4 day workout?
Hi Max,
I'd recommend working with a Personal Trainer on this one. Offering help to injured or people coming off an injury is very difficult to do over the internet. I'd perhaps ask the physical therapist you're working with to recommend a trainer in your area.
I'm sure it's not the answer you were hoping for but I hope it helps!
Can this program be adjusted to a 3 day split? Thanks
Hi Ti,
Sure you can do this program on a 3 day rotation if you'd like.
Hello. How much weight is added to this monthly sports program?
Hi Cins,
Progression is volume based:
Every three weeks you’ll add 2 reps to each set of each exercise. At the start of the workout program, you’ll be performing 3 sets of 6, by the end of the 12 weeks, you should be performing 3 sets of 12 for each exercise in this workout routine.
Hope this helps!
thanks for this excellent programme.and what should i for do cardio after this progeamme? is it enough minutes walk or run?
Hi Ersin,
Walking or running are perfect forms of cardio to pair with this program. Start with 10-15 minutes and gradually increase over time.
Hope this helps!
Hey Josh,
I tried this workout today, and I would consider myself an advanced weight lifter. My workouts usually consist of around 15 lifts, supersetting most of them for 4 sets, so this workout did not take me much time. I was looking to explore my other workouts and wanted to know your opinion on if I should add my own lifts into this plan or maybe combine days?
Thank you!
Hi Riley,
Maybe you'd enjoy a more advanced workout program. Check this one out: https://www.muscleandstrength.com/workouts/maul-workout
Hope this helps!
hey Josh,
help me with replacement exercises for Barbell Hip Thrusts & Nordic Ham Curls
Hi Pranav,
What is your reasoning for substituting?
I'd try to keep those 2 in this program. However, if you must substitute, and glute exercise and hamstring exercise will do the trick for those 2. I'd go with bodyweight variations of the hip thrust if the barbell is too painful. I'd go with partner assisted or hooking your legs under something sturdy on nordic hamstring curls if you don't have the nordic hamstring curl machine.
Hope this helps!
Hey Josh,
If i follow this 12 weeks workout program accurately with proper diet & enough rest; will it really helps to build big muscles, get huge & flat belly?
Hi Pranav,
You'll never know if you don't give it a shot ;)
All kidding aside, yes. This program will help you build muscle.
Hope this helps!
great :)
tysm!
Hey Josh,
Thanks for sharing this workout program. I'm gonna start this from next week. I'm 25 year old, my weight is 65 kg with average body structure. Any suggestions? I'll keep you updated on the progress!
Hi Pranav,
Awesome! Best of luck with the program!
Sure. Be consistent, sleep well, and eat accordingly. If you're goal is to build muscle you have to take in more calories than you are burning.
Find your calorie needs here: https://www.muscleandstrength.com/tools/bmr-calculator
And add 250-500 calories onto that number to put on lean muscle mass.
Hope this helps!
TYSM for quick reply Josh! I'll surely follow your valuable tips :)
Yes i'm a skinny guy right now with a bit belly fat :P my goal is to get huge, build big muscles, get muscular with lean muscle mass. I calculated my calorie needs via bmr calculator provided by you that is around 2600 calories. (plus 250 to 500)
thanks again for boosting my motivation. \m/
Hi Pranav,
You're welcome! Awesome! Best of luck with your goals!
Hi Josh,
I'm going to start this program next week, looking forward to it. I have a question about equipment...my gym doesn't have the kit for the Nordic Hamstring Curl so can you suggest a substitution or alternative please?
Great post and program, thanks!