Building the X Frame: 10 Week Muscle Building Workout

Want to build the ultimate "X" frame physique? This 10 week muscle building upper/lower workout program can help you accomplish just that. Check it out!

Workout Summary

Build Muscle
Split
Intermediate
10 weeks
4
45-60 minutes
Barbell, Bodyweight, Cables, Dumbbells, Machines
Male
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Workout Description

If you draw an X across the human body from shoulder to thigh on both sides you’ll easily have discovered where the human eye focuses.

The X intersects over the abs and that is the center point where we tend to look at a physique.

Whether we’re aware of it or not we are drawn to the center and then peripherally to the outer arms of the X, namely the shoulders and calves.

Why am I saying all this? Well-developed shoulders, abs and calves are the cornerstones of the classic X frame body.

Broadly built deltoids, a flat waspish midsection, and diamond cut calves define a balance and proportion that huge arms and thighs just can’t pull off. Build these areas and you’ll instantly improve your ability to fill the room.

Below is a simple program that stresses the development of these areas while brining your whole body into balance. Other areas may take a little of a backseat while you bring up your very own X frame.

The 10 Week X Frame Muscle Building Workout

In this workout routine, you will perform each workout twice per week. Workout 1 could be Mondays and Thursdays while Workout 2 could be Tuesdays and Fridays.

Rest for 30-60 seconds between each set and exercise. You'll likely find 45 second rest periods to be the sweet spot.

Workout 1

Exercise Warm Up Sets Working Sets
1. Incline Bench Press 2 x 12 5 x 6-10
2. Wide Grip Pull Up 2 x 12 (on pull down) 5 x failure
3. Seated Dumbbell Lateral Raise 1 x 12 4 x 10-15
4. Standing Rear Deltoid Cable Crossover - 4 x 10-15
5. Seated Dumbbell Arnold Press - 4 x 6-10
6. Barbell Shrug - 3 x 6-10
7a. Ab Crunch - 3 x 15-20
7b. Lying Leg Lift - 3 x 15-20
7c. Bicycle Crunch - 3 x 15-20

Workout 2

Exercise Warm Up Sets Working Sets
1. Machine Standing Calf Raise 1 x 12 3 x 10-15
2a. Single Leg Calf Raise - 3 x 10-15
2b. Seated Calf Raise - 3 x 10-15
3. Front Squat 2 x 12 4 x 6-10
4. Dumbbell Stiff Leg Deadlift 1 x 12 4 x 6-10
5. Barbell Walking Lunge - 3 lengths
6a. Barbell Curl 1 x 12 4 x 6-10
6b. Tricep Dip 1 x 12 4 x 6-10
7a. Sit Up - 3 x 15-20
7b. Hanging Leg Raise - 3 x 15-20
7c. Plank - 30 Secs

 

5 Comments+ Post Comment

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Posted Sat, 02/03/2018 - 12:36
Dave

On Workout #2, the linked video on the first exercise (1. Machine Standing Calf Raise) indicates this is a shoulder/shrug exercise and not a calf exercise. Is that correct?.

JoshEngland's picture
Posted Mon, 02/05/2018 - 09:45
JoshEngland

Hi Dave,

Good catch! We'll get that fixed on our end. Thanks for pointing it out!

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Posted Thu, 02/01/2018 - 15:34
George whitby

Will this also help pump my chest as I am lacking in this area too??

JoshEngland's picture
Posted Thu, 02/01/2018 - 16:42
JoshEngland

Hi George,

While there is plenty of chest activity here, it's not a point of emphasis in this program.

Perhaps you'd like to try another one of our programs from our database?
https://www.muscleandstrength.com/workout-routines

Hope this helps!

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Posted Mon, 01/22/2018 - 04:53
Cedric

I've been doing this workout for 3 weeks now and I feel great! Great workout Brad, thanks a lot!