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!

15 Comments+ Post Comment

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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.