Muscle

Muscle weight training program

Description

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
  • 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 before you start this program.

Suitability

  • Lifters who have completed the men’s beginner program
  • Anyone who has at least three months of consistent weight training experience

Instructions

  • 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 (three days on, one day off, two days on, one day off, 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 30–90 seconds between the sets.
  • Rest for 1–2 minutes between the exercises.
  • Always use an amount of weight that will make completing the reps challenging.
  • When you 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 and with the movement patterns 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 about an hour.
  • Once you have completed the Muscle weight training program, you must take a deload week (a week during which you either rest or train lightly). Only then can you redo the same program or move on to the next program, which you can find in my ebook.
Workout A (Back, biceps, core)
Exercise Sets x Reps
Barbell deadlift 3 x 9–11
Pull-up with dumbbell between feet 3 x 9–11
Seated cable row 2 x 9–11
Bent-over dumbbell row 2 x 9–11
EZ bar curl* 3 x 9–11
Wheel rollout* 3 x 10–15
Dumbbell lying external shoulder rotation 2 x 15–20
*To be performed as a superset
Workout B (Chest, shoulders, triceps, core)
Exercise Sets x Reps
Barbell bench press 3 x 9–11
Incline reverse-grip dumbbell bench press 2 x 9–11
Arnold press 2 x 9–11
Cable face pull 3 x 9–11
Triceps dip* 2 x 9–11
Lying side hip raise* 2 x 20–25
Bicycle crunch 3 x 20–25
*To be performed as a superset
Workout C (Legs and core)
Exercise Sets x Reps
Barbell squat 3 x 9–11
Dumbbell lunge 3 x 9–11
Inverse leg curl or lying leg curl 3 x 9–11
Machine seated calf raise one leg at a time 2 x 20–25
Machine standing calf raise one leg at a time* 2 x 20–25
Cable down-up twist 2 x 9–11
Captain’s chair leg and hip raise with dumbbell between feet (or hanging variation) 3 x 9–11
*To be performed as a superset

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.


41 Comments

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    • Hi, Ozmo. There are three exercises for chest: barbell bench press, incline reverse-grip dumbbell bench press, and triceps dip. Your chest will be hit approximately twice a week by these three exercises. 😉

    • Hi, Nick. Yes, of course the training programs work. They were designed following all of the guidelines and principles of effective training. I describe how I designed the training programs on this page. 😀

  • Have to give credit where due, love this program!! Definitely well-designed. Keep repeating it. Loving it. Many thanks Edward!!

  • Very impressed by the attention to detail in producing a balanced and effective program as based on the latest strength and conditioning principles. Dr. J. Stone, Illinois

  • YO! Really appreciate your efforts, been using your ebook for 4 months, it’s really well written and detailed. Im on the muscle and strength 2 program, really enjoy it, obviously well planned. I have a question: When i finish muscle and strength 2, can i go backwards to the previous program? Thanks for your help on Instagram btw 😉

    • Hi, Duke. Yes, you can, but I’d recommend moving forward and introducing your body to new stimuli and the more advanced intensity training techniques. Please see the training program overview in the ebook for guidance. There’s also a shorter overview of the training programs on this website.

    • Hi, Chris.

      Sorry, I don’t know how many calories you will burn. That would be different for everyone.

      Please see the instructions for the answer to your second question.

      Edward

  • Great workout! Is it necessary to complete the workouts ABC on three consecutive days? Or is it also okay to take a day off after each workout?

    What are the benefits of supersets?

    Thanks in advance.

    Ibraheem

    • Hi, Ibraheem.

      With this program, we divide the body into three parts: A. back and biceps; B. chest, shoulders, and triceps; and C. legs and core. Ideally, we want to hit each part twice per week, so, as explained in the instructions, the recommended workout schedules are ABCX (i.e. three days on, one day off) or ABCXABX (three days on, one day off, two days on, one day off, then carry on from where you left off). As you can see, the second recommendation doesn’t actually hit each part twice, but it’s close enough and still produces great results.

      A superset is when you perform two sets, targeting different muscles, without resting. (By the way, a compound set is when the sets do target the same muscles.) Supersets increase the intensity of the workout, get the heart more involved, and reduce the amount of time you need to complete the workout.

      Edward

  • Hi,

    I will be trying out this program soon. It looks great!

    I’d like to ask, where and how would you schedule cardio in this program? Would you do hiit or interval circuits after non-leg training days or on off days.

    • Hi, David.

      I explain all of that stuff in the ebook.

      It’s best to separate cardio from weight training, doing them either on different days or on the same day but several hours apart, with the cardio coming after the weight training. The reason is that weight training is anabolic, whereas cardio can be catabolic if done extensively.

      However, it’s not good to train every day, so doing them on separate days can be out of the question. What’s more, it’s often not logistical to do them several hours apart on the dame day.

      For those reasons, I do cardio straight after weight training, and I limit it to 40 minutes to minimize its catabolic effects. To get the benefits of the different types of cardio, I mix them up, sometimes doing HIIT and other times doing steady state training. I don’t do circuits because their primary benefit is usually functional fitness, and I have programmed functional benefits into my weight training programs.

      Let me know how you get on with this program.

      Edward

  • What about the tempo?
    For example: 4 seconds when you lift, no rest, 1 second to drop etc.
    I am referring to Polliquin.
    Otherwise I really enjoy your site and content.

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