Man doing leg extension exercise in gym

Muscle 1


The 6-week Muscle 1 weight training program is designed to:

  • Train all of your major muscle groups
  • Build muscle in the 9–11 rep range
  • Strengthen your core and primal movement patterns
  • Introduce you to the intensity technique of superset training

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, triceps, and core; and in Workout C, you will train your legs and core.

Please read the Overview of men’s weight training programs before you start this program.

Note: This program is also available in my ebook.


  • Lifters who have completed the Men’s Beginner program
  • Anyone who has at least 3 months of consistent weight training experience


  • Complete the workouts (A, B, and C) in the order provided
  • The recommend workout schedules are ABCX (i.e. three days on, one day off) or ABCXABX (i.e. three days on, one day off, two days on, one day off, and then carry on from where you left off)
  • 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 to 90 seconds between the sets
  • Rest for 1 to 2 minutes between the exercises
  • Always use an amount of weight that will make completing the reps challenging
  • Whenever you have to increase the weight, add a maximum of 5 lb (or 2.5 kg) to upper-body exercises or 10 lb (or 5 kg) to lower-body exercises
  • Try to master the proper form of each exercise, including proper breathing technique. Also, try to develop a mental connection with your muscles and with the movement patterns as you train
  • If you get bored of an exercise, see the Overview of men’s weight training programs for alternatives
  • If training at home in the absence of cable machines and other specialized equipment, see below the exercise tables for exercise 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 stretch after, each workout
  • Once you have completed the Muscle 1 program, you must take a deload week. Only then can you move on to the next program or redo the same program
Workout A (Back, biceps, core)
ExerciseSets x Reps
Barbell deadlift3 x 9–11
Pull-up with dumbbell between feet3 x 9–11
Seated cable row2 x 9–11
Bent-over dumbbell row2 x 9–11
EZ bar curl*3 x 9–11
Wheel rollout*3 x 10–15
Dumbbell lying external shoulder rotation2 x 15–20
*To be performed as a superset
Workout B (Chest, shoulders, triceps, core)
ExerciseSets x Reps
Barbell bench press3 x 9–11
Incline reverse-grip dumbbell bench press2 x 9–11
Arnold press2 x 9–11
Cable face pull3 x 9–11
Triceps dip*2 x 9–11
Lying side hip raise*2 x 20–25
Bicycle crunch3 x 20–25
*To be performed as a superset
Workout C (Legs and core)
ExerciseSets x Reps
Barbell squat3 x 9–11
Dumbbell lunge3 x 9–11
Inverse or lying leg curl3 x 9–11
Machine seated calf raise2 x 20–25
Machine standing calf raise*2 x 20–25
Cable down-up twist*2 x 9–11
Weighted captain’s chair leg and hip raise3 x 9–11
*To be performed as a superset

Alternatives for the cable/machine exercises

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