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Muscle Building for Guys

By Chris Stone

Experience

Intermediate (2-3 years)

Days per week

5 days

Time

80 minutes

Genders

Male

Goals

Bodybuilding (Male)
Build Muscle (Male)
Gain Strength (Male)
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

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Equipment

Barbell, Bench, Bodyweight, Cable, Dumbbell, Machine

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

80 minutes

Genders

Male

Days per week

5 days

Goals

Bodybuilding (Male)
Build Muscle (Male)
Gain Strength (Male)
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

Show More

Equipment

Barbell, Bench, Bodyweight, Cable, Dumbbell, Machine

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1

Perform Weeks 1-6

Legs - Anterior

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ExerciseSetsRepsRestNotes
1. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
5 sets5 reps180s
2. Dumbbell Step-Up
Dumbbell Step-Up
3 - 5 sets6 reps180s
3. Dumbbell Bulgarian Split Squat
Dumbbell Bulgarian Split Squat
3 - 5 sets6 reps180s
4. Leg Extensions3 - 5 sets15 reps60s

Upper - Posterior

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ExerciseSetsRepsRestNotes
1. Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown
5 sets5 reps180s
2. Neutral Grip Chest Supported Dumbbell Row3 - 5 sets6 reps180s
3. Face Pull
Face Pull
3 - 5 sets6 reps180s
4. Cable Tricep Extension
Cable Tricep Extension
3 - 5 sets15 reps60s

Date Created: 11/22/18, 1:42 PM


Last Updated: 9/12/20, 9:38 PM

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