- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration12 weeks
- Days Per Week4
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
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.
Editor's Note: Make sure you’re doing all the right things you need to be doing to build lean muscle mass. For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course.
The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress.
Sign up below today to learn and ensure you get the most out of this workout program.
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)
|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)
|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)
|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)
|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.
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!