Free personalized workout plan

Muscle Building for Guys

By Chris Stone

Experience
Intermediate (2-3 years)
Time
80 minutes/day | 5 days/week
Good for
Bodybuilding, Build Muscle, Gain Strength
Equipment
2 x Dumbbell, 45 Degree Leg Press Machine, Barbell, Bodyweight, Box, Crossover Cable Machine, Flat Bench, Incline Bench, Lat Pulldown Bar, Lat Pulldown Cable Machine, Leg Extension Machine, Machine, Seated Leg Curl Machine, Squat Rack, Tricep Rope Attachment
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

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!

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Legs - Anterior

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Crossed-Arm Barbell Front Squat demonstrationPlay Crossed-Arm Barbell Front Squat demonstration
5 sets, 5 reps, (rest 180s)
Show Alternative Exercises
Dumbbell Step-Up demonstrationPlay Dumbbell Step-Up demonstration
3 - 5 sets, 6 reps, (rest 180s)
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Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
3 - 5 sets, 6 reps, (rest 180s)
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Leg Extensions demonstrationPlay Leg Extensions demonstration
3 - 5 sets, 15 reps, (rest 60s)
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Upper - Anterior

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Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
5 sets, 5 reps, (rest 180s)
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Standing Dumbbell Press demonstrationPlay Standing Dumbbell Press demonstration
3 - 5 sets, 6 reps, (rest 180s)
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Standing Low to High Cable Fly demonstrationPlay Standing Low to High Cable Fly demonstration
3 - 5 sets, 6 reps, (rest 180s)
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Machine Preacher Curls demonstrationPlay Machine Preacher Curls demonstration
3 - 5 sets, 15 reps, (rest 60s)
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Lower - Posterior

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
5 sets, 5 reps, (rest 180s)
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Barbell Hip Thrust with Bench demonstrationPlay Barbell Hip Thrust with Bench demonstration
3 - 5 sets, 6 reps, (rest 180s)
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Smith Machine Calf Raise demonstrationPlay Smith Machine Calf Raise demonstration
3 - 5 sets, 6 reps, (rest 180s)
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Seated Leg Curl demonstrationPlay Seated Leg Curl demonstration
3 - 5 sets, 15 reps, (rest 60s)
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Upper - Posterior

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Close-Grip Front Lat Pulldown demonstrationPlay Close-Grip Front Lat Pulldown demonstration
5 sets, 5 reps, (rest 180s)
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Neutral Grip Chest Supported Dumbbell Row demonstrationPlay Neutral Grip Chest Supported Dumbbell Row demonstration
3 - 5 sets, 6 reps, (rest 180s)
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Face Pull demonstrationPlay Face Pull demonstration
3 - 5 sets, 6 reps, (rest 180s)
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Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
3 - 5 sets, 15 reps, (rest 60s)
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45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
5 sets, 5 reps, (rest 180s)
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Barbell Clean and Press demonstrationPlay Barbell Clean and Press demonstration
3 - 5 sets, 3 reps, (rest 180s)
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Circuit
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
3 - 5 sets, 6 reps, (rest 180s)
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Straight-Arm Pulldown demonstrationPlay Straight-Arm Pulldown demonstration
3 - 5 sets, 6 reps, (rest 180s)
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Floor Crunch (legs on bench) demonstrationPlay Floor Crunch (legs on bench) demonstration
3 - 5 sets, 15 reps, (rest 60s)
Show Alternative Exercises

Date Created: 11/22/2018, EST


Last Updated: 7/12/2021, EDT

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