Muscle and Strength

Muscle and Strength training program

Description

This 12-week Muscle and Strength training program is designed to:

  • Train all of your major muscle groups
  • Build muscle in the 9–11 and 6–8 rep ranges, and build strength in the 3–5 rep range
  • Strengthen your core and primal movement patterns
  • Introduce you to the intensity technique of dropset training

The program consists of two pull–push splits, which means that there are four workouts (A, B, C, and D). Workouts A and C will train the pull muscles of your body; workouts B and D will train the push muscles of your body.

In weeks 1, 4, 7, and 10, you will train in the 9–11 rep range (muscle); in weeks 2, 5, 8, and 11, you will train in the 6–8 rep range (muscle); and in weeks 3, 6, 9, and 12, you will train in the 3–5 rep range (strength).

Please read the Overview before you start this program.

Suitability

  • Lifters who have completed the Muscle 2 program
  • Anyone who has at least nine months of consistent weight-training experience

Instructions

  • Complete all four workouts once a week, in the order provided.
  • The recommend workout schedule is ABXCDXX (where “A”, “B”, “C”, and “D” each represent a workout day, and “X” represents a rest day). Try not to work out for four days in a row and have three days off.
  • Complete the exercises in the order provided.
  • Perform all of the sets for each exercise before moving on to the sets of the next exercise.
  • During muscle weeks, rest for 30 to 90 seconds between sets and 1 to 2 minutes between exercises.
  • During strength weeks, rest for 2 to 5 minutes between sets and 1 to 2 minutes between exercises.
  • If you are unable to perform one of the exercises for some reason, see the Overview for alternatives.
  • Choose a weight that will make hitting the rep range challenging.
  • Increase the weight whenever the reps become easier. Add a maximum of 5 lb or 2.5 kg to upper-body exercises, and a maximum of 10 lb or 5 kg to lower-body exercises.
  • In weeks 1, 4, 7, and 10, take the last set of every exercise to failure. Then, without resting, reduce the amount of weight on the bar and continue until failure again. This intensity technique is known as dropset training. Note that it is not safe to use it on some exercises, such as the barbell squat, unless you have a spotter.
  • Don’t forget to warm up before, and cool down after, each workout.
  • Once you have completed the Muscle and Strength training program, you must take a deload week (a week during which you must either rest or train lightly). Only then can you move on to the next program, or redo the same program.
Workout A (Pull)
Exercise Sets x Reps
Muscle weeks Strength weeks
*Weeks 1, 4, 7, 10 Weeks 2, 5, 8, 11 Weeks 3, 6, 9, 12
Barbell deadlift 3 x 9–11 3 x 6–8 3 x 3–5
Seated or lying leg curl 2 x 9–11 2 x 6–8 2 x 3–5
Seated cable row 3 x 9–11 3 x 6–8 3 x 3–5
Dumbbell bent-over lateral raise 3 x 9–11 3 x 6–8 3 x 3–5
EZ bar curl 3 x 9–11 3 x 6–8 3 x 3–5
Dumbbell Cuban rotation 2 x 15–20 2 x 15–20 2 x 10–15
Bicycle crunch 3 x 20–25 3 x 25–30 3 x 30–35
*If possible, perform a dropset for the last set of every exercise
Workout B (Push)
Exercise Sets x Reps
Muscle weeks Strength weeks
*Weeks 1, 4, 7, 10 Weeks 2, 5, 8, 11 Weeks 3, 6, 9, 12
Dumbbell lunge 3 x 9–11 3 x 6–8 3 x 3–5
Barbell hip thrust (YouTube link) 2 x 9–11 2 x 6–8 2 x 3–5
Machine standing calf raise 3 x 20–25 3 x 15–20 3 x 10–15
Barbell bench press 3 x 9–11 3 x 6–8 3 x 3–5
Incline reverse-grip dumbbell bench press (YouTube link) 2 x 9–11 2 x 6–8 2 x 3–5
Seated EZ-bar overhead triceps extension (YouTube link) 2 x 9–11 2 x 6–8 2 x 3–5
One-leg front plank (YouTube link) 2 x 60–90 s 2 x 60–90 s 2 x 90–120 s
*If possible, perform a dropset for the last set of every exercise. s = seconds
Workout C (Pull)
Exercise Sets x Reps
Muscle weeks Strength weeks
*Weeks 1, 4, 7, 10 Weeks 2, 5, 8, 11 Weeks 3, 6, 9, 12
Pull-up with dumbbell between feet 3 x 9–11 3 x 6–8 3 x 3–5
Bent-over dumbbell row 2 x 9–11 2 x 6–8 2 x 3–5
Cable face pull 3 x 9–11 3 x 6–8 3 x 3–5
Dumbbell curl 3 x 9–11 3 x 6–8 3 x 3–5
Captain’s chair leg and hip raise with dumbbell between feet (or hanging variation) 3 x 9–11 3 x 6–8 3 x 6–8
Wheel rollout 3 x 10–15 3 x 15–20 3 x 15–20
Twisting hyperextension holding plate to chest (YouTube link) 2 x 9–11 2 x 6–8 2 x 6–8
*If possible, perform a dropset for the last set of every exercise
Workout D (Push)
Exercise Sets x Reps
Muscle weeks Strength weeks
*Weeks 1, 4, 7, 10 Weeks 2, 5, 8, 11 Weeks 3, 6, 9, 12
Barbell squat 3 x 9–11 3 x 6–8 3 x 3–5
Machine seated calf raise 3 x 20–25 3 x 15–20 3 x 10–15
Hammer-grip dumbbell bench press (YouTube link) 3 x 9–11 3 x 6–8 3 x 3–5
Low cable cross-over 2 x 9–11 2 x 6–8 2 x 3–5
Dumbbell one-arm overhead press 2 x 9–11 2 x 6–8 2 x 3–5
Triceps rope push-down 2 x 9–11 2 x 6–8 2 x 3–5
Lying side hip raise 2 x 20–25 2 x 25–30 2 x 30–35
*If possible, perform a dropset for the last set of every exercise

Medical disclaimer

Just to be safe, please consult your doctor before starting any training or dietary programs. WeightTraining.guide will not be liable for any incidental, consequential, or other damages arising from the application of the information presented on this website.

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