Build Huge Muscles: 12 Week Workout Program to Get Huge

Workout Program to Get Huge
A lot of lifters have one single and simple goal - get huge. If you're looking for a workout program to get huge with, give this 12 week program a try!

Workout Summary

Build Muscle
Split
Intermediate
12 weeks
4
45-60 minutes
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Male & Female
download pdfDownload 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.

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!

46 Comments+ Post Comment

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Posted Thu, 06/14/2018 - 18:51
Riley

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!

JoshEngland's picture
Posted Fri, 06/15/2018 - 08:55
JoshEngland

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!

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Posted Mon, 04/30/2018 - 00:38
Pranav

hey Josh,

help me with replacement exercises for Barbell Hip Thrusts & Nordic Ham Curls

JoshEngland's picture
Posted Mon, 04/30/2018 - 09:12
JoshEngland

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!

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Posted Tue, 04/24/2018 - 09:31
Pranav

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?

JoshEngland's picture
Posted Tue, 04/24/2018 - 12:18
JoshEngland

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!

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Posted Wed, 04/25/2018 - 03:33
Pranav

great :)

tysm!

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Posted Thu, 04/12/2018 - 11:09
Pranav

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!

JoshEngland's picture
Posted Thu, 04/12/2018 - 15:14
JoshEngland

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!

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Posted Fri, 04/13/2018 - 04:14
Pranav

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/

JoshEngland's picture
Posted Fri, 04/13/2018 - 08:51
JoshEngland

Hi Pranav,

You're welcome! Awesome! Best of luck with your goals!

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Posted Wed, 04/04/2018 - 07:29
Andy

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!

JoshEngland's picture
Posted Wed, 04/04/2018 - 10:15
JoshEngland

Hi Andy!

Thanks for giving it a shot! For the Nordic hamstring curl, I'd recommend performing them by either hooking your legs under neath something sturdy like a bench or weighted barbell and performing them if you do not have the machine.

If you have a workout partner, you can get them to hold your ankles as well.

Hope this helps and best of luck!

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Posted Thu, 03/29/2018 - 21:30
Nick

Is this enough volume to bulk up ?

JoshEngland's picture
Posted Fri, 03/30/2018 - 09:22
JoshEngland

Hi Nick,

Yes, it's plenty of volume to help you bulk up.

Just be sure that you are eating enough calories for muscle growth.

Hope this helps!

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Posted Sat, 02/24/2018 - 18:55
James Mortimer

Instead of starting with 6 reps and ending on 12, can I switch it around so I start with 12 and then end with 6? Also would it hurt to bump the sets up to 4 instead of 3?

JoshEngland's picture
Posted Mon, 02/26/2018 - 09:39
JoshEngland

Hi James,

Absolutely! Alter this template to best fit your needs. I think it could be fun to run through the program doing it one way, and then again doing it the other.

Hope this helps!

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Posted Wed, 02/14/2018 - 10:03
Darshana

When is the off day

JoshEngland's picture
Posted Wed, 02/14/2018 - 11:09
JoshEngland

Hi Darshana,

I'd recommend taking rest days on Wednesday and the weekends.

Hope this helps!

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Posted Tue, 01/16/2018 - 14:54
Fredy Mulyagama

What if in my Gym there is no equipment for pec day fly

JoshEngland's picture
Posted Tue, 01/16/2018 - 14:58
JoshEngland

Hi Fredy,

A dumbbell fly or cable fly variation will do the trick!

Hope this helps!

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Posted Tue, 01/16/2018 - 15:01
Fredy Mulyagama

Thanks for Replying.

JoshEngland's picture
Posted Tue, 01/16/2018 - 15:03
JoshEngland

You're welcome! Best of luck with the program!

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Posted Mon, 01/01/2018 - 13:34
Big Mike

Is there a alternative method that can be implemented in place of the barbell hip thrust? My gym doesn't have the necessary equipment for that.

JoshEngland's picture
Posted Tue, 01/02/2018 - 09:32
JoshEngland

Hi Mike,

Any hip thrust or glute bridge variation should do the trick here, bodyweight variations included.

If you have a barbell or dumbbell, you could do weighted glute bridges from the floor.

Hope this helps!

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Posted Mon, 01/01/2018 - 12:22
Tim

Hey, thanks for posting these workouts! Two quick questions: Is it a good or bad idea to do 20-30 minutes of strength-building yoga after doing these workouts? And also, I’m a pretty lean guy in general, and have a bad knee. What cardio would you recommend for me, and for how long? Planning on doing that on the off days of these workouts. Thanks for your help!

JoshEngland's picture
Posted Tue, 01/02/2018 - 09:29
JoshEngland

Hi Tim,

You're very welcome! You should be fine to do Yoga if you feel it will help you accomplish your goals.

In terms of cardio with a bad knee, I'd recommend something low impact such as walking - although, depending on the severity of your knee issues, it might be worth consulting with a professional in person to design an appropriate workout specific for your needs.

Hope this helps!

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Posted Mon, 12/25/2017 - 22:16
Phuc

Just finishes the second week of 8 reps, but i foresee a weel-long interruption due to work and personal issues. Afterwards, should I pick uo where I left off in the program or warm back into it by repeating the previous week?

JoshEngland's picture
Posted Wed, 12/27/2017 - 09:19
JoshEngland

Hi Phuc,

It wouldn't hurt, but also may not be necessary. The important thing is that you DO start back up again. In which case, pick up with whichever you feel more comfortable with.

Hope this helps!

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Posted Tue, 12/12/2017 - 20:19
Yano

Would it be bad to go 8-14 on the progressive overload?

JoshEngland's picture
Posted Wed, 12/13/2017 - 10:23
JoshEngland

Hi Yano,

Not at all! Varying the rep ranges is an excellent way to achieve progressive overload.

Hope this helps!

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Posted Tue, 12/12/2017 - 00:25
Jono

Great workout, I'll be starting it in the new year. When would the rest days be? And what about cardio?

JoshEngland's picture
Posted Tue, 12/12/2017 - 09:14
JoshEngland

Hi Jono,

Thank you for your kind words! I hope you enjoy the program!

I'd set this up to be a M/T/Th/F split and perform light cardio on your rest days to begin with. As you get more advanced in your cardio training you can begin to add in some HIIT sessions after your workouts a couple of times per week.

Hope this helps!

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Posted Mon, 12/04/2017 - 21:34
Werner

Hello josh,

What recomendation would you give for abs as I see that it is not included in your workout. Thanks in advance.

JoshEngland's picture
Posted Tue, 12/05/2017 - 08:41
JoshEngland

Hi Werner,

I do not personally isolate my core anymore as most compound movements indirectly target the core. If I am in a strength building phase, I may add in planks for 20 second sets. Depending on your goals, you may or may not need to include it in your workouts. Check these core training articles out:

https://www.muscleandstrength.com/articles/six-pack-science

https://www.muscleandstrength.com/articles/understanding-core-training

https://www.muscleandstrength.com/articles/what-is-the-best-way-to-train...

https://www.muscleandstrength.com/workouts/concrete-core-workouts

Hope this helps!

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Posted Mon, 12/04/2017 - 21:30
Werner

No ABS???

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Posted Sat, 09/30/2017 - 21:27
Mike

A question on this workout. If you are to start in the beginning with six reps. How would that work with doing push ups and the other easy exercises which obviously I can do more of. Thanks you.

JoshEngland's picture
Posted Mon, 10/02/2017 - 08:40
JoshEngland

Hi Mike,

I'd start with the 6 reps and progress in the fashion recommended in the program. Sure, that one exercise may be easier for you than others, but it will get more difficult as you progress within the program.

Of course, this workout is simply a template. You're more than welcome to alter it in whatever fashion you see fit.

Hope this helps!

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Posted Sun, 08/13/2017 - 21:06
Pam Peterson

Will There Be A Link To Download The Workout ?

JoshEngland's picture
Posted Mon, 08/14/2017 - 08:59
JoshEngland

Hi Pam,

We are in the process of making downloadable PDFs for all of our workouts. A PDF for this workout should be created in the near future. I apologize for the inconvenience in the meantime, but will keep you posted!

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Posted Mon, 08/14/2017 - 09:50
Pam Peterson

- Thanks for the quick reply ! I'll look forward to the update .

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Posted Sun, 08/13/2017 - 15:30
Shane

Another workout on muscle on strength that will leave you stagnant. All the techniques in the world won't do anything for you if you can't get motivated for your workout, and 12 weeks of the same exercises performed with the same sets and essentially the same reps will leave bored to tears. Watch a video with video with a pro, they try to keep it fresh and confuse the muscles, which means different exercises and different techniques.

JoshEngland's picture
Posted Mon, 08/14/2017 - 08:57
JoshEngland

Hi Shane,

I'm sorry you didn't like the program. I agree, any good program will do nothing if the person isn't motivated to train. However, most well-respected coaches do chunk out their programs with the same lifts for 6, 8, 10, 12 weeks at a time. It allows the client to track the weight they use and how each exercise feels so they know whether or not to progress the next week.

I'm not a believer in switching out movements week to week. This makes it very hard to progress on any individual movement. With that said, if it works for you keep at it. I just wouldn't dismiss other programs for other people because you dont feel it works for you. Different things work for different people. Training is an individualized practice. You've got to find what works for you.

Thank you for your feedback!

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Posted Wed, 08/16/2017 - 17:13
Shane

I wouldn't change exercises out week to week either, but every 3rd to 4th week would be great, keeps things fresh in your mind and shocks the muscles as well. You can even keep a lot of the same exercises and switch the order you do them in. There's nothing that keeps me out of the the gym 6 days a week, but if I'm not psyched up mentally the motivation isn't as great.

JoshEngland's picture
Posted Mon, 04/09/2018 - 09:46
JoshEngland

Hi Chinthaka,

It is not at this time, however each exercise within the program is linked to a demonstration video if you need visual help.

Hope this helps!

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Posted Sat, 04/07/2018 - 06:56
Chinthaka

Hi Josh
Is this workouts programme available in videos if how can I get that ?