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

339 Comments
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: 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.

Joe Morer
Posted on: Fri, 01/08/2021 - 09:13

Thanks Abigail.

One last question. For the workouts that are doing one side at time (Kick backs, concentration curls, etc), is the rep count per side, or total reps.

Thanks again!

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Abigail
Posted on: Fri, 01/08/2021 - 09:23

Total reps

Jay
Posted on: Mon, 11/09/2020 - 09:05

Do you only need to do legs on Wed, or can you do them Saturday as well if you have time?

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Abigail
Posted on: Mon, 11/09/2020 - 10:40

Hey Jay - you'll do legs once weekly on Wednesdays

Ben
Posted on: Fri, 08/09/2019 - 06:28

Hi, would this not be too much volume for back, chest to recover from? Too many sets per week??

Neitana
Posted on: Sat, 02/09/2019 - 22:39

Do you need to be in a calorie surplus for this program

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JoshEngland
Posted on: Mon, 02/11/2019 - 10:37

Hi Neitana,

Yes, if your goal is to put on size.

Scott
Posted on: Fri, 09/28/2018 - 11:04

Enjoying the workout. Had to substitute declined bench press for chest dips and I do dumbell high pull instead of barbell pullovers.

Chinthaka
Posted on: Sun, 10/16/2016 - 05:38

Can you send me a next work out for me.thank you

Chinthaka
Posted on: Sat, 10/15/2016 - 04:38

I did that.after next shudul what i do..plz reply me

Abhi
Posted on: Wed, 08/23/2017 - 13:05

did you got result ?

Edward
Posted on: Tue, 07/12/2016 - 17:17

How manay months/ weeks this program. Thank you.

Thirdie
Posted on: Fri, 03/04/2016 - 12:27

How many weeks should i follow this program? Pls reply, thank you :)

Seth
Posted on: Mon, 12/28/2015 - 07:19

When do you throw abs workout in there?

Joshua Singh
Posted on: Wed, 08/17/2016 - 22:01

Do it on back and bicepts day

Jacob
Posted on: Mon, 03/09/2015 - 10:55

I started doing this workout about a month ago, but I only have time to go to the gym 3 days a week. Is the workout for me? pretty much do Monday-Wednesday routine.

loki
Posted on: Fri, 12/12/2014 - 13:37

in braces where written adding weight for exercise do we need to add weight apart frm dat exercise or with same weight I have do it

Bikram
Posted on: Thu, 11/13/2014 - 12:20

Hi i m a big fan of muscle n fitness. i usually visit ur website n like d workout routine.

anas
Posted on: Fri, 09/26/2014 - 08:31

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.

what does it means??

steven5130
Posted on: Mon, 07/24/2017 - 22:20

Yes, what does this mean?

Tim
Posted on: Fri, 06/01/2018 - 21:36

Do the chest flyes immediately after. Google it

paras
Posted on: Mon, 07/21/2014 - 16:25

Dont u think that biceps workout is too small .is it enough.to build ur arms with this workout?

Aashish Menon
Posted on: Sun, 04/15/2018 - 12:42

i can understand your concern but arms are small muscle groups when compared to other muscles and also its a supporting muscle group so when you do back ,you work your biceps too and when you combine back with biceps you dont need much volume to work your biceps since you have already pre exhausted your biceps same goes for triceps with chest .I hope this helped you

naresh patil
Posted on: Sun, 06/22/2014 - 05:51

Dear Steve my chest size is around 44 , arm 16 and waist is 34 how can i loose my waist. my chest is muscular but there is no any of my part is muscular and I'm a vegetarian... Please help me out

Dan
Posted on: Tue, 06/17/2014 - 16:57

Reverse flys and upright rows for back? Surely this is hitting shoulders for the 2nd day running?

Uliqn
Posted on: Sat, 04/19/2014 - 09:38

Hello Steeve. can i mix this work out with this one https://www.muscleandstrength.com/workouts/intermediate-muscle-building-... mean 1 week this workout and the other weak the other one it will be bad or good? what u think please tell me :)
Thanks

Jan
Posted on: Sun, 04/06/2014 - 16:59

Can you tell me if this workout can be followed by females as well as males? Also, why are legs only worked one day per week? Just curious. Could I add a second day of the same leg exercises? Thanks!

Steven
Posted on: Fri, 04/04/2014 - 17:39

Hi Steve.
Perhaps my workout are more intense than this routine. What I'd like to ask is this. I started from 100 kg man, to now 88 kg.. Seems like I stuck here. I could see that my muscles are more defined, but I'm kinda furious that it has been 3 weeks, it's still 88 kg. I've been working out like crazy, with proper rest. Diet has been maintained accordingly.. Do you have any suggestions on this? I wanna go lean, perhaps to 80? My height is 5'11. Cheers, mate.

eilbron
Posted on: Mon, 03/17/2014 - 05:31

Had a knee surgery and cant do any legs work out, will I get upper body results by doing everything but skip the leg work outs?

Xavier
Posted on: Wed, 02/19/2014 - 06:03

Does this routibe change weeekly?

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