Muscle weight training program


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.


  • Lifters who have completed the men’s beginner program
  • Anyone who has at least three 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 (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. 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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