Muscle weight training program


  • Lifters who have completed the Beginner program
  • Anyone who has at least three months of consistent weight training experience


This 6-week Muscle weight training program is designed to:

  • Train all of your major muscle groups
  • Build muscle as derived from the 9–11 rep range
  • Strengthen your core and primal movement patterns

The program is a 3-day training split, which means that you will divide your body into three and train each of the three sections in a separate workout. In Workout A, you will train your back, biceps, and core; in Workout B, you will train your chest, shoulders, and triceps; and in Workout C, you will train your legs and core.

Please read the Overview before you start this program.


Complete the workouts in the order provided. The recommend schedules are ABCX or ABCXABX CABXCAX BCAXBCX (where “A”, “B”, and “C” each represent a workout day, and “X” represents a rest day).

Perform the exercises in the order provided. Complete all of the sets for each exercise before moving on to the sets of the next exercise. Rest for 30–60 seconds between each set, and take a 60–90-second break between each exercise.

For each exercise, I have given you the number of sets and reps to complete. The reps are presented in the form of a range. For example 3 x 9–11 means complete 3 sets of 9–11 reps. Choose a weight that will make completing the 9–11 reps challenging. If you can’t manage 9 reps without breaking form, the weight is too heavy. If you can complete more than 11 reps without breaking form, the weight is too light. In a couple of workouts’ time, once the 9–11 reps become easier, it’s time to increase the weight. 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.

Try to master the proper form of each exercise, including proper breathing technique. Try to develop a mental connection with your muscles as you train. If, for some reason, you can’t perform one of the exercises, see the Overview for alternatives.

The exercises marked with an asterisk (*) are to be performed as a superset if possible, which means that after you perform a set of one exercise, you must perform a set of the other exercise without resting.

Don’t forget to warm up before, and cool down after, each workout. Each workout, including the warmup and cooldown, should take no longer than an hour.

Once you have completed the Muscle weight 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
Exercise Sets x Reps
Barbell deadlift 3 x 9–11
Pull-up (weighted if necessary) 3 x 9–11
Wide-grip cable row 2 x 9–11
Bent-over dumbbell row 2 x 9–11
Dumbbell curl 3 x 9–11
Concentration curl 2 x 9–11
Wheel rollout* 2 x 12–15
Cable wood chops* 2 x 9–11
*To be performed as a superset
Workout B
Exercise Sets x Reps
Barbell bench press 2 x 9–11
Incline reverse-grip dumbbell press 2 x 9–11
Low cable cross-over 2 x 9–11
Dumbbell one-arm overhead press 2 x 9–11
Dumbbell lateral raise* 3 x 9–11
Cable face pull* 3 x 9–11
Cable external shoulder rotation 3 x 9–11
Triceps dip (weighted if necessary) 2 x 9–11
*To be performed as a superset
Workout C
Exercise Sets x Reps
Barbell squat 3 x 9–11
Dumbbell lunge 3 x 9–11
Lying leg curl 3 x 9–11
Hanging leg and hip raise (weighted) 3 x 9–11
Bicycle crunch* 2 x 30–35
Machine seated calf raise* 2 x 20–25
Machine standing calf raise 3 x 20–25
*To be performed as a superset

Medical disclaimer

Just to be safe, please consult your doctor before starting any training or dietary programs. 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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