Muscle Building for Guys

By Chris Stone

	Advanced (3+ years)
	63 minutes/day \| 5 days/week
	Bodybuilding, Gain Strength, Build Muscle
	Barbell, Squat Rack, 2 x Dumbbell, Box, Flat Bench, Leg Extension Machine, Incline Bench, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Seated Preacher Bicep Curl Machine, Smith Machine, Seated Leg Curl Machine, Lat Pulldown Cable Machine, Lat Pulldown Bar, Tricep Rope Attachment, Rope Cable Machine, Straight Bar Attachment, 45 Degree Leg Press Machine Show More

Average Exertion

Average Cardio Intensity

5 day Bodybuilding split for Efficient Muscle Building.

This is a 6 week program - sessions remain unchanged and structure is consistent throughout.

Remember to apply the principle of progressive overload - gradually increase the weight lifted with each week!

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Rest

Day 7:

Rest

Day 1 - Legs - Anterior

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Exercise	Sets	Reps	Rest
1.Crossed-Arm Barbell Front Squat	5 sets	5 reps	180s
2.Dumbbell Step-Up	3-5 sets	6 reps	180s
3.Dumbbell Bulgarian Split Squat	3-5 sets	6 reps	180s
4.Leg Extensions	3-5 sets	15 reps	60s

Day 2 - Upper - Anterior

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Exercise	Sets	Reps	Rest
1.Barbell Incline Bench Press	5 sets	5 reps	180s
2.Standing Dumbbell Press	3-5 sets	6 reps	180s
3.Standing Low to High Cable Fly	3-5 sets	6 reps	180s
4.Machine Preacher Curls	3-5 sets	15 reps	60s

Day 3 - Lower - Posterior

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift	5 sets	5 reps	180s
2.Barbell Hip Thrust with Bench	3-5 sets	6 reps	180s
3.Smith Machine Calf Raise	3-5 sets	6 reps	180s
4.Seated Leg Curl	3-5 sets	15 reps	60s

Day 4 - Upper - Posterior

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Exercise	Sets	Reps	Rest
1.Close-Grip Front Lat Pulldown	5 sets	5 reps	180s
2.Neutral Grip Chest Supported Dumbbell Row	3-5 sets	6 reps	180s
3.Face Pull	3-5 sets	6 reps	180s
4.Cable Tricep Extension	3-5 sets	15 reps	60s

Day 5 - Full

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Exercise	Sets	Reps	Rest
1.45 Degree Leg Press	5 sets	5 reps	180s
2.Barbell Clean and Press	3-5 sets	3 reps	180s
Circuit #3 - 3-5 rounds Rest 180s between rounds
3A.Dumbbell Bench Press	3-5 rounds	6 reps	0s
3B.Straight-Arm Lat Pulldown	3-5 rounds	6 reps	180s
4.Floor Crunch (legs on bench)	3-5 sets	15 reps	60s

Date Created: 11/22/2018, UTC

Last Updated: 10/26/2021, UTC

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