Shock your muscle into growth by rotating this workout with your current routine. This workout hits each major muscle group twice per week.
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
    Split
  • Training Level
    Intermediate
  • Program Duration6 weeks
  • Days Per Week
    5
  • Time Per Workout45 minutes
  • Equipment Required
    Barbell, 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

369 Comments
lele
Posted on: Wed, 07/27/2022 - 01:40

Is it me or there is no rear delts exercise in this program/ rear delts are hitted only rarely.

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Roger
Posted on: Fri, 08/05/2022 - 21:30

Reverse fly and upright rows both hit the rear delts, but if you want something else, add face pulls to the shoulders section.

lele
Posted on: Mon, 08/08/2022 - 00:33

tnx bro i thought you would never reply

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Roger
Posted on: Mon, 08/08/2022 - 17:49

Sometimes it may take a little longer than expected, but I will eventually answer. This isn't only my only responsibility.

Saif
Posted on: Wed, 06/08/2022 - 18:59

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

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Roger
Posted on: Fri, 06/10/2022 - 09:13

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.

Joanne
Posted on: Thu, 05/19/2022 - 03:45

Can I do this workout if I am skinny fat, female who is trying to get toned?

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Roger
Posted on: Wed, 05/25/2022 - 19:16

You sure can!

Kyle Card
Posted on: Fri, 03/25/2022 - 13:09

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 !!

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Roger
Posted on: Wed, 03/30/2022 - 20:32

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!

Hakan
Posted on: Sun, 03/20/2022 - 06:49

by Bent Over Row, do you mean T-Bar Row?? ! Because the link says so, after seated row ??!

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Roger
Posted on: Sat, 03/26/2022 - 18:31

That is the barbell row, Hakan. You can do the T-Bar row instead if you like.

Hakan
Posted on: Sat, 03/26/2022 - 20:05

Bent Over Row and Bent Over Barbell Row ... Click on these exercise links please !?

Mustafa
Posted on: Mon, 02/21/2022 - 17:05

After completing this workout,
What is the recommended workout plan that i should take?

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Roger
Posted on: Thu, 02/24/2022 - 20:25

Hi, Mustafa. It depends on what your next goal is and what you consider the highest priority.

Mustafa
Posted on: Sat, 02/26/2022 - 05:18

I have a little belly fat, but now my priority is building muscles
Please note that my weight is 84Kg and 176cm height

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Roger
Posted on: Sat, 02/26/2022 - 20:31
Mustafa
Posted on: Sun, 02/27/2022 - 04:58

Thank you

Demetri
Posted on: Wed, 02/16/2022 - 08:59

So I saw this regimen and I feel like it's a good change of pace from what I normally do. Problem is, the gym I go to is closed on Fridays. I have no equipment at home. Do you have any home workout suggestions?

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Roger
Posted on: Fri, 02/18/2022 - 19:42

Hey Demetri, the days of the week are suggested, but they aren't required. If there's another day you can get that session in, go for it!

Simon Eklund
Posted on: Fri, 12/10/2021 - 10:44

Why only one leg day? Is that enough?

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Roger
Posted on: Fri, 12/10/2021 - 17:49

One leg day, when performed with proper intensity, is enough to stimulate those muscles. They will need the extra time to recover. Once muscle maturity develops, an advanced workout with two leg workouts may help.

ADAM T
Posted on: Wed, 11/10/2021 - 08:56

This was a really great program. I'm in my 50s and it's been at least 10 years since I've worked out. I started this after a 4-week beginner full-body program I found on another site.]

I start week-6 today and am wondering what would be a good program to move to for next week? Maybe I'll just repeat it.

Thank you!

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Roger
Posted on: Wed, 11/10/2021 - 19:23

Hey, Adam. Glad the program is working for you. I would actually suggest doing this one again with the goal of performing better next time than you did this time. You could either try to move more weight or rest less between sets. Good luck!

Hakan
Posted on: Fri, 11/05/2021 - 15:23

Monday-Thursday full triceps... Plus some shoulders .. .. !

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Roger
Posted on: Fri, 11/05/2021 - 18:57

There are a couple of chest movements in there as well, Hakan.

Hakan
Posted on: Thu, 11/04/2021 - 03:57

One of the best i like , really don't understand why this program is not so popular, has been on my mind for a long time, im starting in 4 days..
Leave us virus! time to pump back ;)

Lambros
Posted on: Mon, 11/01/2021 - 19:00

Can I do sometimes drop sets?would they helped me?

Ty

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Roger
Posted on: Mon, 11/01/2021 - 19:25

Hey Lambros, you can. Do a drop set as a final set for the final exercise of each workout. That will hit the muscles real good.

Akram mahdi
Posted on: Thu, 10/21/2021 - 13:52

Is the weight ascending in each exercise or is it fixed at one weight?

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Roger
Posted on: Sat, 10/23/2021 - 19:30

Hi, Akrim. You can do it either way, whichever you feel would be better for you. I recommend adding weight as reps decrease, but that isn't a solid rule.

Akram mahdi
Posted on: Sun, 10/24/2021 - 12:57

Thank you so much. Distin
guished team

Akram mahdi
Posted on: Wed, 10/20/2021 - 13:44

Is the weight ascending in each exercise or is it fixed at one weight?

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Roger
Posted on: Wed, 10/20/2021 - 16:28

Hi, Akram. When the reps decrease, add weight. When the reps are the same, stick with the same weight. Increase when you can complete all the sets without reaching failure. Hope this helps!

JP
Posted on: Sun, 10/03/2021 - 14:52

How much rest should be taken: (1) between each set, and (2) between each exercise?

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Roger
Posted on: Mon, 10/04/2021 - 21:17

Hi, JP! Rest for 60-90 seconds between sets and exercises.

Paul K
Posted on: Mon, 07/19/2021 - 02:05

Instead of 5 days a week, can I add legs to the back and biceps day? Make it a 4 day split or maybe put legs on only 1 back/biceps day?

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Abigail
Posted on: Mon, 07/19/2021 - 09:55

Hey Paul - it's best to follow the program as written.

Paul K
Posted on: Fri, 07/23/2021 - 15:43

Ok, thank you. On a side note, as a 50 year old guy who has never tried a “bro split”, can I put muscle on doing 1 body part a week rather than doing 2 body parts a week?

Hakan
Posted on: Sat, 07/10/2021 - 07:40

Hello,
is this workout also ideal for people not stuck on a plateau ?! For a change after the last workout routine. .

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Abigail
Posted on: Mon, 07/12/2021 - 09:52

Hey Hakan - yes, this program can work for most people.

Akram
Posted on: Tue, 01/26/2021 - 10:26

Can I train on this schedule to amplify muscles. Weights increase with rounds

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Abigail
Posted on: Tue, 01/26/2021 - 13:13

Hey Akram - This workout will help you build muscle. As the listed reps decrease, you'll increase weight.

Akram
Posted on: Wed, 01/27/2021 - 11:01

thanks for your reply. I have a question. I started this program this week. After it's finished. Can I train muscle amplification. Is there a program that helps me.

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Abigail
Posted on: Fri, 01/29/2021 - 14:07

Hey Akram - are you looking for a program centered around hypertrophy?

Akram
Posted on: Wed, 02/03/2021 - 16:33

You I'm  looking for a program centered around hypertrophy
Please Can you give me

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Abigail
Posted on: Thu, 02/04/2021 - 10:11

How many days per week are you looking to train? Are you limited to any equipment?

Jimmy Halim
Posted on: Fri, 01/22/2021 - 04:35

I am trying this with some tweeks - sounds legit though
I like that there're minimal reliance on machines so it can be done in almost any basic gym
nice overall intermediate program

Joe Morer
Posted on: Fri, 01/01/2021 - 08:17

When the reps decrease do we always increase the weight, or just when it says to?
When do we increase the weight between weeks?

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Abigail
Posted on: Mon, 01/04/2021 - 10:18

Hey Joe - yes, you'll increase weight as the reps decrease. You can increase weight each week as you see fit.