Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration6 weeks
- Days Per Week5
- Time Per Workout45 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
Shock your muscle into growth by rotating this workout with your current routine. This workout hits each major muscle group twice per week. Monday is chest/triceps/shoulders, Tuesday is back/biceps, Wednesday heavy leg routine, Thursday is chest/triceps/shoulders and Friday is back/biceps. This workout is ideal for people stuck on a plateau. The change in routine will shock your muscles and when you change back to your original program your muscles will be shocked again.
| Monday - Chest, Shoulders and Triceps | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Reps |
| Dumbbell Bench Press | 3 | 10, 10, 8 (adding weight) |
| Incline Dumbbell Bench Press | 3 | 10 |
| Chest Dip | 3 | MAX |
| Triceps | ||
| Exercise | Sets | Reps |
| Lying Tricep Extension | 3 | 8-10 |
| One Arm Dumbbell Extension | 3 | 10 |
| Tricep Extension | 3 | 10 |
| Shoulders | ||
| Barbell Front Raise | 4 | 12 |
| Dumbbell Lateral Raise | 4 | 15, 12, 8, 8 (adding weight) |
| Notes | ||
| None. | ||
| Tuesday - Back and Biceps | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| Wide Grip Pull Up | 3 | MAX |
| Lat Pull Down | 3 | 10 |
| Straight Arm Lat Pull Down | 3 | 10 |
|
Machine Reverse Fly |
3 | 10 |
| Upright Row | 3 | 8-10 |
| Biceps | ||
| Exercise | Sets | Reps |
| Standing Barbell Curl | 3 | 8-10 |
| Preacher Curl | 3 | 10 |
| Incline Dumbbell Curl | 3 | 10 |
| Notes | ||
| None. | ||
| Wednesday - Legs | ||
|---|---|---|
| Quads, Glutes and Hamstrings | ||
| Exercise | Sets | Reps |
| Squat | 4 | 10,10,8,8 |
| Dumbbell Lunge | 3 | 8 on each leg |
| 45 Degree Leg Press | 3 | 12 |
| Leg Curl | 3 | 15 |
| Leg Extension | 3 | 15 |
| Calves | ||
| Exercise | Sets | Reps |
| Standing Calf Raise | 5 | 10,8,8,8,6 (heavy) |
| Seated calf Raise | 5 | 15 (light) |
| Notes | ||
| None. | ||
| Thursday - Chest, Triceps and Shoulders | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Reps |
| Barbell Bench Press | 4 | 10, 10, 8, 6 |
| Dumbbell Flys | 3 | 10 |
| Cable Crossovers | 3 | 10 |
| Triceps | ||
| Exercise | Sets | Reps |
| Close Grip Bench Press | 4 | 10, 10, 8, 6 |
| Lying Dumbbell Extension | 3 | 10 |
| Tricep Kickback | 3 | 10 |
| Shoulders | ||
| Seated Dumbbell Press | 4 | 10, 10, 8, 8 |
| One Arm Cable Lateral Raise | 3 | 12 |
| Notes | ||
|
Every second week superset bench press and dumbbell flys. Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement. |
||
| Friday - Back and Biceps | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| Seated Row | 4 | 10 |
| Bent Over Barbell Row | 3 | 10 |
| Bent Over Row | 3 | 12 |
| Smith Machine Upright Row | 3 | 8-10 |
| Biceps | ||
| Exercise | Sets | Reps |
| Cable Curl | 4 | 8-10 |
| Concentration Curl | 3 | 10 |
| Reverse Barbell Curl | 3 | 10 |
| Notess | ||
| None. | ||
WEEKEND - REST AND RECOVER
408 Comments
Thank you for this great program. I just completed it and what would be the best next program?
Thank you!
Hi Yegor, we think your next program can be found here.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Can I do this workout as my normal routine or should I just so the recommend weeks its telling us to use the program for?
Hi Doug, you could use this as your normal routine for a while before needing to adjust. As long as you see progress, keep going with it. Once you plateau, come on back and we can find another one for you.
Thanks for reading M&S!
Hi,
I am returning to the gym after a year-long break from working out. How could I alter this program so that it hits legs twice? Or could you recommend me another split that has two leg days?
Hello Ceren, I would suggest running this as is for a few weeks to rebuild your training stamina before adding in a second leg day. After about four weeks, you could split up quads and calves on one day and hamstrings/glutes on another.
You could also just take 1 rest day off and do legs twice.
Which article and workout routine follows this one? There are several. I am sure they are interchangeable, I just wanna know which one is next. This workout has been great. I am on week 4 and have noticed significant gains in mass and strength.
I believe it is this one, Lamont.
https://www.muscleandstrength.com/workouts/advanced-bodybuilder-workout....
Hello, I was wondering is there a second phase to this?
Hey Luis, this was the closest thing I could find. Hope it helps!
https://www.muscleandstrength.com/workouts/advanced-bodybuilder-workout....
Hi again,
Quick question if you wouldn't mind answering!
So I'm assuming the other sets from Tuesday onwards which go down in incremental reps i.e. 10, 8, 8 etc.. are also adding weight as specified in Monday's routine. My question is, what is the recommended amount of weight added? Do we add another 5-10% of 1RM? Or is it whatever weight would get us to fail at 10,8,8 which is a little harder to work out and progress?
Thanks for the help in advance!
Always here for the questions, Ryan!
Yes, you are go up in weight, the amount is up to you and how you are feeling. If you think you could even go over 10%, go for it. If you only have 5% more in you, that is fine too. I hope this helps.
Hi, what are the rest times between sets for this program?
Hello, Sean. No rest time is established, but I would suggest 60 seconds between sets. Hope this helps.
Hi,
Please share alternative to cable cross over for chest as in my gym this machine is highly engaged. So would be better if there is any other alternative... Pls help... Thanks in Advance
Hi Amit, does your gym have chest fly machines such as a pec-deck? That would be the best bet.
Boa tarde. No treino A, eu posso trocar o tríceps testa por supino com pegada fechada? Obrigado
Sim você pode. Espero que isso ajude você.
Jeferson's question translated from Portuguese - Good afternoon. In training A, can I exchange the triceps press for a close-grip bench press? Thanks
My answer - Yes you can. I hope this helps you.
Boa tarde. Ao invés de fazer mergulho nas paralelas eu posso trocar e fazer crucifixo no banco reto? Abraço
Sim você pode. Boa sorte e obrigado por ler M&S!
The question in Portuguese: Good afternoon. Instead of doing dips on the parallels, can I switch and do crucifixes on the straight bench?
My answer, Yes you can. Good luck, and thank you for reading M&S!
Boa tarde.
Pergunta 1: Posso começar com o supino inclinado?
Pergunta 2: Posso fazer um treino no sábado só de posterior de coxas? Obrigado
Sim e sim, desde que você não faça mais do que alguns exercícios.
His questions (Portuguese)
1. Can he start with Incline Bench Press? Yes.
2, Can he do a Saturday workout for Hamstrings? Also, yes, as long as you don't do more than a couple of exercises.
Any alternative for Straight Arm Lat Pull Down (
Tuesday - Back and Biceps day)
Why do you need the alternative? Asking so I can give you the best option possible.
Quick question for each day's workout: am I supposed to proceed from top to bottom or do one muscle group and then the next. For example, Day 1, once I finish dumbbell bench press, do I then go to incline bench press or do I do the first exercise in the tricep muscle group? I would guess to go from top to bottom (meaning bench press to incline bench) but I have never seen a workout that does 3 or 4 consecutive workouts in the same muscle group before moving on to the next muscle group.
Follow the exercises in the order you see them from top to bottom. Hope this helps.
Any replacements for bent over row?? The one with a close grip. My gym got the incline bench but with a wide grip.
I would go with a T-Bar row or one arm row, myself.
Bom dia. Pelo pouco volume apresentado neste programa pra parte posterior da coxa no treino de pernas, a minha pergunta é a seguinte: posso trocar o leg press por stiff? Obrigado
Sim você pode. Você também pode considerar fazer leg press com os pés no alto da placa para atingir também os isquiotibiais. Espero que você veja os resultados desejados com o que você escolher.
Jeferson's question translated from Portugese:
Good morning. Due to the little volume presented in this program for the posterior part of the thigh in leg training, my question is the following: can I change the leg press for a stiff one? Thanks. (My guess is this means a stiff-legged deadlift.)
My answer: yes, you can. You could also consider doing leg press with your feet high up on the plate to target the hamstrings as well. I hope you see the desired results with whichever you choose.
I'm working out for more than 2 years can I still follow this workout routine for gaining muscle the thing is I'm stuck in same bodyweight past 1 year so it will me to get out
It could help you, but we also have other options for you to consider. Check this link out.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Really great workout. It seems to lack much focus on core, is this detrimental to long-term gains?
Can't explain why there is no core work in this one, but no, it won't be detrimental to focus on core work. This sample program can help you out, Ethan.
https://www.muscleandstrength.com/workouts/12-week-ab-workout-for-ab-def...
Hey, I have been doing full body workout for 6 week. Can I start this plan?
I am skinny fat and on a calorie deficit.
Thanks
You can try it and see how it goes for you, Adil. Keep us posted!
Hey, Iam in the gym for 2 months , is this programm good for me ? Btw Im skinny …
Great choice for you. Let us know how it goes. Thanks for reading M&S!
Is it me or there is no rear delts exercise in this program/ rear delts are hitted only rarely.
Reverse fly and upright rows both hit the rear delts, but if you want something else, add face pulls to the shoulders section.
tnx bro i thought you would never reply
Sometimes it may take a little longer than expected, but I will eventually answer. This isn't only my only responsibility.
Hello,
This is a great program, thank you fo taking the time to create it.
Do you have any recomendation for abs?
Also, does this program his your forearms?
TIA
Hello, Saif. This ab workout should work well with this program.
https://www.muscleandstrength.com/workouts/core-destroyer-8-week-home-ab...
The reverse barbell curl actually directly hits forearms. You can also do hammer curls if you like. Other than that, using the strongest grip possible when training will also benefit your forearms.
Can I do this workout if I am skinny fat, female who is trying to get toned?
You sure can!
Hey question I’m 26 and going to start this workout April 1st I read doing each body park twice a week can help
Increase size, what would be recommend after the 6 weeks can I do this again ? Thanks a lot !!
Hi, Kyle. If you feel this program would still serve you well, then yeah, give it another run. Let us know how it goes for you. Thanks for reading M&S!
by Bent Over Row, do you mean T-Bar Row?? ! Because the link says so, after seated row ??!