Steve Kuclo Mass Building Inspired Workout Split

Take your mass gaining to a whole new level with this workout split inspired by several individual workout videos we've published featuring Steve Kuclo!

Workout Summary

Build Muscle
10 weeks
45-75 minutes
Barbell, Cables, Dumbbells, EZ Bar, Machines, Other
download pdfDownload Workout

Workout Description

Over the past 3 years, we’ve had the pleasure of working with IFBB Pro and Team ALLMAX athlete, Steve Kuclo, on several occasions.

Throughout all of the collaborations, Steve has shown us a workout he performs for every single body part.

Today, we’re curating those workouts for you and creating an inspired split for you to incorporate into your own training.

If you’ve ever had the goal of getting huge like Steve, this workout is your best bet.

Give a shot and if you have any questions, please feel free to leave them in the comments section at the bottom of the page.


Steve Kuclo Mass Building Inspired Workout

This workout was designed using the various workout videos we’ve shot with Steve for the Muscle & Strength YouTube channel.

Of course, it is important to keep in mind, we’ve shot him at different times of the year. Some of the times we’ve worked together, he has been in more of an off-season. While other times, he’s been preparing for a big show.

Regardless, these workouts when pieced together can provide you with a very challenging 10 week split. It’ll blend volume for the arms, chest, and legs with more of a strength style approach for the shoulders and back.

The end result will no doubt be a balanced and powerful physique.

The only workout not directly shot with Steve is the sample hamstring workout. However, this portion of the program was designed with careful attention to detail on how he trains his quads. Depending on how you like to set up you workouts, this example workout can be performed either immediately after quad training or on a separate day altogether.

In the following template, it is listed after his quad training for convenience sake.

Day 1: Steve Kuclo’s Shoulder Workout

Exercise Sets Reps
Seated Dumbbell Press 4 10
Side Lateral Raise* 4 10
Rear Delt Cable Fly 4 10
A1. Machine Shoulder Press 4 10
A2. Rear Delt Fly 4 10

*On the last set, perform “power partials” in a drop set fashion.

Day 2: Steve Kuclo’s Back Workout

Exercise Sets Reps
A1. Underhand Pull Down 4 12-15
A2. Straight Arm Pull Down 4 12-15
Heavy Dumbbell Rows 4 10-12
Machine Rows 4 12-15
Deadlifts 5 5-8

Day 3: Steve Kuclo’s Chest Workout

Exercise Sets Reps
Incline Dumbbell Press 5 10
Hammer Strength Bench Press 5 10
Incline Dumbbell Fly 5 10
Machine Pec Deck 5 10

*Rest just 10 seconds in between sets.

Day 4: Steve Kuclo’s Leg Workout

Exercise Sets Reps
Hack Squat 5 10
Vertical Leg Press 5 10
Leg Extension 5 10
Romanian Deadlift 5 10
Lying Leg Curl 5 10
Seated Leg Curl 5 10

*Rest just 10 seconds in between sets.

Day 5: Steve Kuclo’s Arm Workout

Exercise Sets Reps
EZ Bar Curl 5 10
Hammer Spider Curl 5 10
Standing High Pulley Curl 5 10
Cable Tricep Pushdown 5 10
Close Grip Bench Press 5 10
Cable Crossover Tricep Pushdown 5 10

*Rest just 10 seconds in between sets.

Steve Kuclo Workout Summary

Steve’s workouts are heavy and intense. They are definitely recommended for advanced level lifters who have a solid foundation of training already.

The workout split listed above can be performed for 10-12 weeks.

For the best results, ensure your diet, sleep, and supplementation are all on point.

If you have any questions regarding the split, please be sure to leave a comment!

13 Comments+ Post Comment

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Posted Mon, 06/10/2019 - 12:23

I notice the rep range on back day is different from the 4-10 on all other days. I wanted to know what the rest is between sets for that day.

JoshEngland's picture
Posted Tue, 06/11/2019 - 08:55

Hi Trevor,

Rest 60-90seconds on back day.

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Posted Wed, 05/22/2019 - 21:47
jarred charlton

What days should your rest days be? Or go for 5 days and then 2 days rest?

JoshEngland's picture
Posted Tue, 05/28/2019 - 14:55

Hi Jarred,

Whatever days during the week best suit your individual schedule.

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Posted Thu, 05/09/2019 - 16:13

I have isoflex and h vol as supplements, how should i take them accordingly while following this program and should i need creatine to gain volume?
I want to lower my body fat in the same time and don't want to be a bulking phase
Any suggestion ?

JoshEngland's picture
Posted Mon, 05/13/2019 - 16:32

Hi Masri,

H Vol is meant to be taken pre workout and Isoflex post workout (or whenever you need additional protein in your diet).

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Posted Thu, 04/25/2019 - 19:01
Oscar Montijo

Can u do cardio on this workout program

JoshEngland's picture
Posted Tue, 04/30/2019 - 16:42

Hi Oscar,

Yes, you can include cardio into this program. Most bodybuilders perform their cardio upon waking in the morning and do low intensity cardio.

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Posted Mon, 04/22/2019 - 12:23

What is A1 and A2?

JoshEngland's picture
Posted Tue, 04/23/2019 - 08:48

Hi Carlos,

That represents a superset.

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Posted Mon, 04/29/2019 - 16:47

Hi man, thanks a lot.
I will try ...

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Posted Sun, 04/14/2019 - 16:50
Nesarullhaq Mukhtar

I have a gyno around my chest how can I handle that please guide me

JoshEngland's picture
Posted Mon, 04/15/2019 - 09:19

Hi Nesarullhaq,

It depends on the severity of your gyno. The best natural remedy would be resistance training and a consistent diet plan that puts you in a calorie deficit.