Shaun's 4 Day Muscle Building Split Routine - Muscle & Strength PDF

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Shaun's 4 Day Muscle Building Split

Routine
A solid 4 day split workout that is designed for those who want
to build lean muscle mass and/or gain weight. Workout was
developed by Shaun from the M & Strength forum.
Workout Summary
Main Goal Build Muscle
Workout Type Split
Training Level Intermediate
Program Duration 8 weeks
Days Per Week 4
Time Per Workout 45-60 minutes
Equipment Required Barbell, Cables, Dumbbells, Machines
Target Gender Male & Female
Author Shaun McEwan

Workout PDF Download Workout
Workout Description
Welcome to Shaun's 4 day muscle building split workout! This workout was designed by
Shaun and should be used by those looking to build muscle and/or gain weight.
Workout notes:
Remember as always to warm up properly 5-10 mins cardio and stretching,

Always complete warmup sets before the first exercise, one set little to no weight
15-20 reps and one set 50% of starting weight 15 reps.
I have listed some good supersets and drop sets in the notes to use in this routine,
remember not to over use them!
2-1-2 rep timing to be used with this routine.
Ab exercises on Mon and Thurs, 2 exercises 3 sets each exercise at the end of
workout.
Daily Workout Schedule:

Monday - Chest and Triceps
Chest
Exercise Sets Reps

Incline Dumbbell Press 4 8 to 10
Flat Bench Press 4 8 to 10
Incline Dumbbell Flyes 3 10
Cable Crossovers 3 10
Triceps
Exercise Sets Reps

Close Grip Bench Press 3 10
Overhead Rope Extensions 3 10
Reverse Pushdowns 3 10
Notes
Alternate between DB and Barbell for the incline bench press exercises. Alternate
between flat bench and incline DB flyes. Superset: DB press with DB flyes.
Tuesday - Legs
Quads, Hamstrings and Glutes
Exercise Sets Reps

Squat 4 12, 10, 8, 6
Leg Press 4 10
Leg Extensions 3 12
Stiff Leg Deadlift 4 10
Leg Curls 3 12
Calves
Exercise Sets Reps

Smith Machine Calf Raises 4 12
Seated Calf Raise 4 8
Notes
Superset: Leg press with Leg extensions. Triple Drop set on leg curl machine.
Wednesday - Rest Day
Thursday - Shoulders
Shoulders
Exercise Sets Reps

Military Press 4 10
Dumbbell Lateral Raises 3 10
Bent Over Reverse Crossovers 3 10
Plate Shrugs 3 10
Notes
Military press in front of head, use full range of movement right down in front of the
shoulders. Superset Olympic bar shurgs and Plate shrugs 10 reps on each 3 sets.
Friday - Back and Biceps

Back
Exercise Sets Reps

Wide Grip Pull Up 4 10
Lat Pull Down 4 10
Seated Cable Rows 4 10
Bent Over Barbell Row 4 10
Biceps
Exercise Sets Reps

Standing Barbell Curl 3 8-10
Seated Alternate Dumbbell Curl 3 8-10
Hammer Curls 3 10
Notes
Try negatives if you dont have a spotter or assisted pullup machine. Dropset: Lat
pulldowns
Saturday and Sunday - Rest Days
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368 Comments + Post Comment
Posted Wed, 02/27/2019 - 23:35 LIKE 0

Dan
How many weeks should this be done before switching to a new routine?
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Posted Thu, 02/28/2019 - 08:52 LIKE 0
JoshEngland
Hi Dan,
The program duration listed is 8 weeks.
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Posted Tue, 11/13/2018 - 04:28 LIKE 0

Andrew
Hi, can someone explain me what are drop and super sets? Thanks
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Posted Tue, 11/13/2018 - 10:56 LIKE 0

JoshEngland
Hi Andrew,
Check out these references:
https://www.muscleandstrength.com/articles/perfect-superset-template
https://www.muscleandstrength.com/articles/mechanical-drop-sets-strength...
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Posted Tue, 10/23/2018 - 04:12 LIKE 0

Mike
I’ve just begun this workout sheet and I was wondering about rest time. Is good 1min and a
half between each sets and also between different exercises?
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Posted Tue, 10/23/2018 - 09:52 LIKE 0

JoshEngland
Hi Mike,
Yep! That's a good duration for your rest periods.
Hope this helps!
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Posted Thu, 10/25/2018 - 04:04 LIKE 0

Mike
Thanks, just one last question: 2 1 2 timing means (i.e. in a squat) 2 sec going down 1
sec stop 2 secs going up?
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Posted Thu, 10/25/2018 - 08:55 LIKE 0

JoshEngland
Hi Mike,
Yes, that is correct.
Hope this helps!
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Posted Mon, 10/29/2018 - 05:04 LIKE 0

Mike
Hi, what do you mean in alternating barbell and DB during incline press?
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Posted Mon, 10/29/2018 - 09:01 LIKE 0

JoshEngland
Hi Mike,
One set/day do barbell, the others do dumbbell.
Hope this helps!
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Posted Wed, 10/24/2018 - 03:44 LIKE 0

Mike
Thanks.. I have another question: since my biceps are quiite small do you think I should
add another bicep exercise? If so which do you recommend?
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Posted Wed, 10/24/2018 - 10:09 LIKE 1

JoshEngland
Hi Mike,
There's actually plenty of bicep work within this program. I wouldn't add an additional
exercise. Just give yourself time, they'll grow.
Hope this helps!
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Posted Wed, 09/06/2017 - 05:03 LIKE 2
jack
Do we maintain the weight for squats 12,10,8,6?
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Posted Wed, 09/06/2017 - 10:01 LIKE 1

JoshEngland
Hi Jack,
You'll want to increase the weight you're using as the reps decrease.
Hope this helps!
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Posted Tue, 10/20/2015 - 15:24 LIKE 11

Nick
I find the workout is not enough but I do like it. Would it be wise to add on exercises ? or just
switch programs entirely ?
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Posted Wed, 07/22/2015 - 04:14 LIKE 9

Steve
This is the second of your routines where there are no deadlifts on back days. Is there a
reason for this? Aren't deadlifts amazing for gains? Should I add them to the routine?
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Posted Wed, 07/22/2015 - 09:46 LIKE 8

MikeWines
Steve,
Sure, I would recommend you add them in on the back day before the pullups.
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Posted Tue, 01/06/2015 - 06:55 LIKE 10

Lb
Hi, I'm a college kid who was very active in highschool but since being at school have gained
the freshman 15 and am about 170 lbs and 6ft tall so Im by no means fat or overweight, but I
am no longer cut or toned as I used to be. I was wondering if this work out with the correct
diet will bring that back or if this is purely for puting on mass and I need to find another work
out to get cut again. Id like to do both but I'm not very knowledgeable about work outs
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Posted Wed, 12/10/2014 - 20:10 LIKE 8

Asim
Hi,
I want to be lean and build some muscles as well. I am 37. Will this workout routine help me as
well?
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Posted Fri, 10/31/2014 - 00:44 LIKE 9

Stevenson
Hi,
I don't really understand the chests notes, where alternate between flat and dumbbell flues
and also the superset.
And I am not familiar with the 2 1 2 rep timing?
Can you elaborate on both?
Thanks
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Posted Tue, 08/05/2014 - 11:46 LIKE 9

Robb
I need help with my dier
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Posted Tue, 08/05/2014 - 11:45 LIKE 11

Robb
I also need help with my diet
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Posted Fri, 07/04/2014 - 17:32 LIKE 8

Andy
Hi Steve,is this a good bulking routine
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Posted Wed, 06/25/2014 - 00:36 LIKE 8
Viktor
No deadlifts? Where do i put them if i want to add them to the routine?
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Posted Wed, 06/11/2014 - 15:14 LIKE 13

sattar
Hi Steve 5'50" 158lbs ,I like to get muscles and lose fat, is this routine good for me, and I want
to build more muscle in my legs can I work out legs 2 times a week if yes,can you tell me
which days, please .
thank you
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Posted Wed, 05/07/2014 - 05:35 LIKE 9

Jordan
Hi Steve,
This workout looks great and im looking forward to give it a go. Just a few things I don't quite
understand though.
The reps and sets seem to vary a lot ... 4 sets 10 reps, 3 sets 12 reps, 3 sets 10 reps etc. Why
is this and what is the benefit? ALso how do I know when to up the weight for maximum
gains?
Also I train at an official Hammer Strength gym and they have some really nice specialist
equipment to use, would It be ok to as a few more addition exercised in there as it seems to let
all the equipment go to waste. But if I was to do this what sets and reps would I be looking at
for the additional exercises?
Thanks Steve, love the site.
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Posted Sun, 03/30/2014 - 13:08 LIKE 15

angel garcia
what type of diet u recommend steve
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Posted Sat, 03/29/2014 - 23:21 LIKE 8

angel garcia
How much u test between sets and when move onto a new exercise
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Posted Mon, 02/10/2014 - 14:50 LIKE 7
ant
Hi I've been doing this 4 day split for about 4 months now and seen some good gains,
tweeted it slightly along the way but is it a good idea to carry on or should I think about
changing my workout?
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Posted Sun, 02/09/2014 - 09:25 LIKE 8

johny from india
Hi steve I m johny from india I m 5.8in my weight 85kg I want lean body wat do u recommend
for me in diet I m 39year old thnx steve
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Posted Wed, 12/04/2013 - 16:30 LIKE 9

Bryce
Hi Steve, how can I incorporate abs and core into this?
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Posted Tue, 11/12/2013 - 19:10 LIKE 12

Khai
Hello Steve,
Now, I am having semester break. Is it okay if I do this workout twice a day? Thank you.
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Posted Sat, 10/19/2013 - 21:38 LIKE 9

dcolumbus
I've decided to work with this routine. I love the fact that Monday's is for chest and Fridays is for
biceps.
I'm new to all of this, though, so when it comes to weight, should I be aiming for a specific type
of weight? For example, should I stick with one weight for all sets, or start lighter working my
way up to a weight that I can barely do and then drop back down to a 50% weight and bust
out as many as possible?
What's the recommendation, specifically on Mondays and Fridays.
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Posted Wed, 09/11/2013 - 19:16 LIKE 8
chris
Hey Steve my name is Chris i'm a 20 yr old college student and i've been trying to gain weight/
solid muscle since H.S however after finding this routine I'm highly motivated to start it .. my
question really is as i incorporate the program into my lifestyle what is your best suggestion for
suplementation that i could take to sart seeing gains asap?? im 6'1 about 140-150lbs im
going to say that I'm an ectomorph so you might understand better my life situtation i wont say
im a beginner because I've really just been in and out of the gym since my sophmore year of
H.S so I've come to be very farmiliar with alot of the workouts its just that when i go back to the
gym it's like starting all over in terms of stregth , progress and ultimately results..... I'm using the
winter to change my body and my life around! I still look like an 18 yr lol ! but yes that's what i
wanted to know also what i can do in terms of eating??I mean i already eat alot and not junk
food really just alot of rice and pasta etc. I believe I'm old enough to use the big boy stuff now
"optimum whey , and creatine" and how often should i move up the weight with my
workouts?? every week or 2weeks ?? appreciate the help
Thanks again!
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Posted Tue, 08/27/2013 - 14:06 LIKE 7

Khaibary
Hi Steve, I was wondering how long do I need to repeat the above workout for? says 2 month
or 3 months to perfom good result.
Thanks,
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Posted Tue, 08/27/2013 - 13:53 LIKE 9

Khaibary
Hi, I was wondering how long do I need to repeat the above workout for? says at least 2
months or 3 months.
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Posted Wed, 08/21/2013 - 23:02 LIKE 7

Ty
Hey guys, since Steve is MIA anyone feel free to answer this..
When doing the drop sets, say the lat pull down for example, if I go 67 kg, then 57, then 47,
then 37 for the 10 reps. Is that one set or 4? To be honest doing that 4 times after 4 sets of
pull ups completely ruins me haha..
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Posted Tue, 08/13/2013 - 11:25 LIKE 10
Murphy
When I'm alternating flat bench and incline flyes, am I doing them every other set
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Posted Tue, 08/13/2013 - 11:24 LIKE 9

Shwana
When I'm alternating flat bench and incline flyes, am I doing them every other set
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Posted Sun, 08/11/2013 - 23:15 LIKE 9

An
Hi, since I have only about 1 hr to workout, can I alternate between muscle groups such as
chest and triceps. Can I do only 3 sets instead of 4 sets
Thanks
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Posted Fri, 08/02/2013 - 18:34 LIKE 9

Abraham
How long should I wait before moving onto the next exercise?
and... Should I do two of each excercise and then switch the muscle I should work on?
For example, on Monday it's chest and triceps...
Should I do all chest exercises before I begin on my triceps?
or... should I do two chest-one tricep or one chest-one tricep?
I've had this doubt for a while now.
All replies are appreciated.
Thanks!
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Posted Wed, 06/05/2013 - 21:21 LIKE 8

russia
is working out best in morning an what should u eat
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Posted Fri, 05/31/2013 - 23:49 LIKE 8

kingKong
hey is there any substitute for the Romanian dead lift?
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Posted Thu, 05/30/2013 - 04:31 LIKE 9

mark
Hi Steve ive been doing the ectomorph work out about 5weeks now and I can see the results
but I was thinking to switch on this work out do you think I will grow much bigger muscle on
my previous work out?
Regards, Mark
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Posted Sun, 03/03/2013 - 07:00 LIKE 10

Tapsz
Hey man I have been working out for 5 months now and I have been hitting
chest,shoulders,bicep 2 times a week but I feel like I really need to change my routine. The
point is which one is better hitting each muscle once a week or twice a week. Thanks
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Posted Mon, 02/04/2013 - 14:43 LIKE 10

Hani
Hi,
I just started to train again after a couple of months of "rest", i've lost alot of strength, can't lift
as much as i could.
I'm 17 years old, pretty small and want to gain muscle mass and weight, do you think this
workout works for me?
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Posted Thu, 02/07/2013 - 19:25 LIKE 7

mnsjason
This shouldn't be a problem for you as long as you're getting plenty of rest and eating A
LOT. In order to pack on mass, you need to consume more than you burn consistently.
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Posted Fri, 02/01/2013 - 02:04 LIKE 10

Javier avelar
Steve,
I am quite inexperienced on working out...although my question to you is would your
chest/triceps for example get bigger as your technically only working them one day a week?
Along with all of the other exercises in this routine?...rather than doing chest/ triceps every
other day for example.
Thanks!
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Posted Mon, 01/28/2013 - 13:16 LIKE 9

matthieu
Hi,
I would like to add at least one day jogging and/or one day swimming to this routine. When
would you say would it be the best to do it? Should I extend the routine over 8 days and do
Day1: pec/triceps
Day2:legs
Day3: swimming
Day4: Rest day
Day5:Shoulder
Day6:Back/Biceps
Day7:Jogging
Day8:Rest
What do you think?
Also I am tall (6.5 - 6.6 feet, 2 meters), and I have a hard time getting mass on my biceps,
would you recommend working out my biceps twice a week? If yes, which day?
Thank you
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Posted Fri, 02/01/2013 - 18:03 LIKE 14

mnsjason
You can simply add swimming/jogging on the rest days recommended in the split. As
far as working your biceps twice a week, give them about 48 hours to recover before
hitting them again. Make sure to add calories to your diet if you're planning on adding
the extra workout and cardio sessions.
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Posted Sun, 01/20/2013 - 10:13 LIKE 11

mike
hi i was wondering if i can throw dips into tricep workout and if how often should i do elliptical
for 20 min on workout days or on off days along with abs
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Posted Mon, 12/24/2012 - 06:53 LIKE 9
Massoud
Hi
for how long i have continue with this workout?
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Posted Wed, 12/26/2012 - 15:44 LIKE 11

Joey
You should keep it up as long as you're seeing results.
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Posted Fri, 11/30/2012 - 18:32 LIKE 11

jason
hey shaun
rest time what would u say 30 sec and 100 min for supersets
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Posted Sat, 11/24/2012 - 01:18 LIKE 15

Matt
Hey guys, I've been doing this workout for about a month and a half now, and I'm already
starting to see some decent gains! I was talking to a friend who does bodybuilding as a sport,
and he suggested that I do my workout over 5 days instead of this split. His reasoning was that
in this way I can exert myself more than if I'm hitting two groups on the same day. Would
something like Monday:Chest Tues: Legs Wed:Biceps Thurs: Rest Fri:back and tri sat:
Shoulders and Sun: rest be a good workout regime? Or is this a better way to go? Thanks
guys!
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Posted Wed, 11/21/2012 - 15:22 LIKE 12

jason
hey steve what would you say for rest times
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Posted Mon, 11/12/2012 - 16:14 LIKE 9

Will
Hi what do you mean by drop set? Also how long should the daily workout take
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Posted Fri, 10/19/2012 - 03:00 LIKE 14

Joksan
Can anyone tell me why is it that he focuses one day just for shoulders?
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Posted Thu, 10/11/2012 - 19:17 LIKE 8

Collin
Hey Steve! Im scared that im over training my biceps on Back and Bicep day. After all the back
exercises my biceps seem to be worked already. Any solution, or am I okay continuing?
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Posted Tue, 09/18/2012 - 09:17 LIKE 11

newboy
hi steve
i want to no if i can use this same workout but do legs on day1 , back and bis on day 2 and
chest and tris on day3 , is this fine? , will i still gain the muscle? , the reason why i want to do
chest on day 3 is because i can train it hard and got the weekend to recover
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Posted Mon, 09/10/2012 - 13:47 LIKE 13

Jim
Would this routine be good if i want to lose fat and gain muscle and tone? If not which workout
would you prefer? Thanks love this site!!!!
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Posted Wed, 08/22/2012 - 13:17 LIKE 14

Oz
He shaun! I have been doing your program for 4 months. However as i am not satisfied the
increase of the weights i lifted, will have some questions. I developed my bench, deadlift,
squat, military press only about %15 in 10 rep range. So i showed my program to the trainer,
and asked for any advice for to gain some strenght. He told me to keep the same program, but
change the rep from 10 to 6, and increase the weight for 1 month. Then turn to endurance rep
25 for one month after all turn again to HypErtrophy with the increased weights. How legit it
sounds? Reducing rep increasing weight is enough to gain strenght? Is 1 month enough?
Finally 1 month endurance, 1 month hypertrophy, 1 month strenght makes sense?
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Posted Sun, 08/19/2012 - 23:16 LIKE 14
Habenom
Dear Shaun,
I weigh 175 lbs and about 6.02 foot tall. I just need to gain more muscle and get a 6 pack. Is
your 4 day workout plan good for me? Also, I'm not sure what i have to eat before workout,
after-work out and I just need a general a daily diet plan.
Thank you in advance,
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Posted Tue, 08/14/2012 - 00:22 LIKE 11

lawrence
how are you Steve? hope your well.
can i do Monday to Thursday instead? cos Friday to Sunday i play basketball.
Thanks
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Posted Wed, 08/08/2012 - 14:11 LIKE 6

Drigo
do you incorporate any abs into this workout?
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Posted Tue, 08/07/2012 - 09:28 LIKE 4

Martin Cibrian
Hey I got 2 big questions, in monday Chest and Tries, I combined incline dumb press and
incline flies but the last set of dumb press will be alone becasue they are online 3 sets of flies
rights? in tries I changed the close grip press for french press superset followed by 20 reps
close grip press (medium high)
in legs he triple drop set will be done 3 times or that counts as the 3 sets you specified?
thanks
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Posted Wed, 07/18/2012 - 13:30 LIKE 5

Jake
Is it ok to do this workout Monday-Thursday, and my cardio Friday-Sunday?
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Posted Tue, 07/17/2012 - 19:50 LIKE 6
Jack Lewis
Hey Shaun. Do you think this workout routine is okay for a 15 or 16 year old kid to do.
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Posted Tue, 07/17/2012 - 04:30 LIKE 5

Salman Mohiuddin
Please suggest replacement for Cable Crossovers for chest exercise.. thanks
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Posted Thu, 05/31/2012 - 07:52 LIKE 8

Edgar
Hi Shaun!
Lovin this workout! Thanks! I have a quick question. Is mass protein suitable with this routine,
or i should get back to whey protein?
Thanks
Edgar.
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Posted Wed, 05/02/2012 - 05:04 LIKE 7

mark
Hi,
Just wondering after the last day on your routine (friday) do i start the routine again on the
saturday? should i be hitting the same muscle groups more then once a week, i get told i
should, especially chest.. i just want to know what you think is the right idea.
reply to my email please - m.margerison@gmail.com
cheers, Mark
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Posted Sun, 04/29/2012 - 18:34 LIKE 6

karan
Shaun, when you say 'Alternate between DB and Barbell for the incline bench press exercises.
Alternate between flat bench and incline DB flyes. Superset: DB press with DB flyes', how
often should you alternate? Every week?
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Posted Wed, 04/25/2012 - 13:21 LIKE 6
Jimmy
Ive been doing this workout for 3 week going on my 4th and i was just woundering for how
long do i stick with this work out and when do i switch it up.
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Posted Tue, 04/24/2012 - 01:18 LIKE 5

jaime
hey steve,
Ive been doing doing this workout for 3 week going on my 4th and i was just woundering for
how long do i stick with this wourk out and when do i switch it up.
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Posted Sun, 04/15/2012 - 04:49 LIKE 5

Rokas
Hi great workout, but is there an alternative to lat pull down and seated cable rows. My gym
doesnt have a lot of cables so i am looking for free weight alternative.
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Posted Wed, 03/28/2012 - 15:27 LIKE 5

Chris
Can u make me a workout sched that would gain me muscle gain size i wanna be big please
and thanks
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Posted Tue, 03/27/2012 - 19:00 LIKE 8

Lex
How many weeks should i perform this training before switching to an other one?
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Posted Sun, 03/25/2012 - 23:46 LIKE 6

Lester
I have been doing 45 mins. of cardio prior to my workout, except on my leg days and reserve it
for after my workout. On my off days I have been doing 1 1/2 hours of cardio. Will this cardio
routine work with your 4 day split?
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Posted Mon, 02/27/2012 - 16:52 LIKE 8
doesnt matter
First off im sorry but this was a waist of my time ive lost weight lost muscle and about 10-20
lbs off all my maxes im pretty pisst about waisting my time and putting myself about a month
behind if you wanna just look like the average joe who lifts weights here and there than ya do
it but if you wanna look like a badass and be bigger than anyone you run into and straight be
a beast look else where
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Posted Sun, 03/04/2012 - 13:07 LIKE 9

Shaun
If you have been losing muscle and weight and getting weaker then you clearly have no
idea what you are doing. Let me know if you want some advise. You should probably
start with your diet.
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Posted Tue, 02/14/2012 - 12:11 LIKE 7

Ashis Pandey
hey steve what if i follow your 3 day routine on consecutive days and then take a one day
break and then repeat it to complete the week. i feel one day for one part can be too less(but i
aint any fitness expert). am i paranoid or it can be done?? pls reply thanks in adv
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Posted Tue, 02/14/2012 - 06:05 LIKE 6

Chad
Hey, I have been doing this for a couple weeks now and feel like I am gaining fat. It's harder to
tell if I am gaining muscle yet. Is this normal? What should I expect?
Thanks,
Chad
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Posted Mon, 02/13/2012 - 12:58 LIKE 8

Victor
sorry I have another question,
I don't understand this part:
"Alternate between DB and Barbell for the incline bench press exercises.
Alternate between flat bench and incline DB flyes.
Superset: DB press with DB flyes."
what does "alternate" means? doing one set of an exercise and then doing another set of
another exercises back-to-back? if so, then I don't understand why doing a superset of DB
press with DB flyes and at the same time alternating between DB flyes and flat bench? and
alternating between DB press and Barbell press for the incline? please explain this to me.
Thanks.
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Posted Mon, 02/13/2012 - 12:21 LIKE 7

Victor
I noticed that for the chest you only listed exercises that work out the uppermost part but you
didn't include the decline bench press that works for the lower part, I have been told that you
must do both upper and lower parts by doing incline and decline, so by doing just the incline
exercises wouldn't you just be working out the upper part of the chest?
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Posted Thu, 02/02/2012 - 00:26 LIKE 5

scott
I'm a 46 year old 5'8" male. I've been back in the gym for about a year on average 5-6 days a
week but lifting weights since last June. I was splitting my workouts: back/triceps/abs,
chest/biceps/abs with only occasional leg and shoulder workouts (bad left shoulder and no
excuse for legs except laziness). I'm obviously not a serious bodybuilder but have lost 25
pounds (now 150) feel great and to my eye look different than I did a year ago. I'd like to put
on some more muscle and get rid of my stomach fat. I know the stomach is all diet related. I
seem to have hit a plateau and wanted to change things up. I think I may have been overdoing
it as I was doing my splits every other day at the gym. No workout partner so difficult to really
push the last reps. Your workout must work otherwise you would not have put it here but
working out each body part only once a week doesn't seem like enough. Also, you don't
mention cardio. When I don't exercise I feel fat/lazy. Is it OK to do cardio on off/rest days?
Should I be lifting as much weight as I can for each of the sets? How long should it take before
I start to see a difference when working out each part only once a week? Thank you.
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Posted Tue, 02/14/2012 - 10:01 LIKE 7

Shaun
There are different methods of working out on the weights, there's split routines, full
body routine, push/pull, A/B routines all have their pro's and con's and everyone will
react differently. I prefer split routines as such these are the workouts that I have on the
site. The idea is to hit the muscle hard once per week and leave plenty of time for
recovery and growth.
In terms or cardio Yes you can do cardio when ever you like and as much as you like.
You just need to realise how it affects your goals. If you are looking to bulk up then the
more cardio you do the more calories you will burn and therefore the more calories you
will need to eat in order to gain weight/muscle. If you are looking to burn fat then
performing cardio can help allow you to take in a few extra calories during the day as
this can compensate. Most people will say well I want to do both, and whereas it can be
possible to acheive both at the same time to a certain extent you will generally see
much better results from performing bulk/cut cycles.
If you are unahppy with your stomach fat then I would suggest that you contine to try
and lose weight. You will contine to lift weights to hold onto the muscle you have but
when on a calorie deficit you probably wont gain much muscle. Although as you lose
more weight and get cut up you muscles may actually look bigger.
You need to work out your BMR which you can do on this website and get a solid diet
sorted. This will allow you to continue to lose the fat, the more you lose the harder it will
become to continue losing it but it only gets harder, not impossible - you just have to
educate yourself and try harder.
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Posted Sun, 03/04/2012 - 13:19 LIKE 9

Shaun
All progress is diet related, a lot of people do not understand how important the diet is.
When you work a muscle you break the muscle tissue and should notice some
soreness for a couple of days after training, especially if you are over loading the
muscle and working to failure which you should be doing with my work outs. After the 2
days or so of the muscle recovering, only then will it have chance to grow. If you break
the muscle fibres down again after 2 days, when is the time for growth? That is part of
the theory behind split work outs where you train each muscle group once per week.
Of course there are other kind of routines such as full body and more where you will
train muscle groups more than once per week but these are different and you would
need to read up on them. In the long run my advice would be to try the different
approaches out and see what works best for you. I would say though don't fall into the I
only train chest and biceps 5 times a week gang, look how small your bicep/tricep
muscles are compared to back/legs... you should definitly be training legs more.
You can do as much cardio as you like, whenever you like. Just think about how it
effects your goals. To gain muscle you need to intake more calories than you burn off
during the day. To lose fat you need to intake less calories than you burn off during the
day... More cardio = more calories burnt...
If you've been training for a year I would expect results to drop off a bit, you will need to
work harder, especially taking into account your age. It take a lot of hard work and
dedication to get results, you wont see changes over night. Best thing to do is take
measurements and weigh yourself, then you can track your progress.
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Posted Wed, 02/01/2012 - 12:05 LIKE 4

John
Do u do the same workouts after each week?
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Posted Tue, 02/14/2012 - 08:56 LIKE 7

Shaun
Yes, use the same workout and focus on progression, ie getting an extra rep or lifting
more weight, or using better form, lifting slower...
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Posted Sun, 03/04/2012 - 13:10 LIKE 10

Shaun
Yes use the same work out and focus on progression
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Posted Sun, 01/29/2012 - 12:56 LIKE 5

Kingsley
Is it OK if I do triceps on a Tuesday with legs? On Mondays I never have enough time in the
gym as it closes relatively early and I'm in work literally all day.
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Posted Tue, 02/14/2012 - 08:55 LIKE 7

Shaun
It would be better to do Triceps with shoulders if you can
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Posted Sun, 03/04/2012 - 13:10 LIKE 12

Shaun
Do them with shoulders instead.
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Posted Sun, 01/15/2012 - 15:59 LIKE 7

Hoggy
Hi,Just would like to know what would you recommend to do to lose my fat on my stomach its
not much but im finding it very hard to get rid of the flab on my gut????? im toned everywhere
else but my stomach..Cheers
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Posted Thu, 01/19/2012 - 16:35 LIKE 6
Shaun
It's all about your diet. The stomach is generally the last place the fat will go from but
you've got to get the diet nailed in, counting calories and making sure you are intaking
around 200-500 calories under your BMR. A lot of people make this mistake of not
eating enough, this will not help you to lose fat. Post your die tup in the forum for some
tips.
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Posted Sat, 01/14/2012 - 13:27 LIKE 5

monty
hey i like the way his workout looks,and it seems to rest everything proper ,i just wondered if
you thought it would be a better bulking routine then say chest monday,back tues,legs
wed,shoulders thurs,tris and bis friday...thanks for your time
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Posted Thu, 01/19/2012 - 16:34 LIKE 8

Shaun
I've had good results off this routine, give it a shot you might like it!
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Posted Thu, 01/12/2012 - 22:20 LIKE 10

christian
hi..just a quick question..
the incline bench press and decline bench press are not IN this program ? or is it OK to
include those work outs?
Is it advisable that the chest work outs has a 3days gap from shoulder workouts? why?
thank you ..
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Posted Thu, 01/12/2012 - 22:08 LIKE 8

christian
hi . I'm working out for about 4 months by now, is this program suitable for me?
also in my gym we don't have any cable's..
in chest, what would be the best to replace the cable crossover?
in triceps, what would be the best to replace the overhead rope extensions and the reversed
push downs? and is it ok to change the barbell close grip bench press to EZ Bar close grip
bench press?
in legs, what would be the best to replace the leg extensions and the leg curls?
in calves, seated calf raise to?
in shoulders, bent over reverse crossovers to? and plate shrugs to?
in back, lat pull down to? and seated cable row to?
in Biceps, is it ok to change the standing barbell curl to EZ bar Curl? and the alternate seated
dumbbell curl to standing alternate dumbbell curl?and the standing hammer curl to alternate
hammer curl ?
what work out could you prefer to build the Traps?
also sir is it really advisable that the chest workouts has a 3 days gap from shoulder workouts?
thank you really need it..
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Posted Thu, 01/19/2012 - 16:40 LIKE 7

Shaun
Hi Christian,
Looks like a total re write to the routine going on here lol...
Cable Crossovers can be replaced with Pec Dec or if you dont have this machine do
some dips or add a couple sets to the other exercises and just omit this one.
I will list alternate exercises for you to chose from, you can find descriptions and videos
of all these on the website.
Triceps - Close Grip Bench, Kick Backs, French Press, Skull Crushers
Legs, Lunges, Stiff Leg deadlifts, Front Squats
Shoulders, Reverse flyes, DB Shrugs
Back, one arm DB Row, Bent Over BB Row, T Bar Row, Pendlay Row, Deadlift,
You can use EX Bar instead of the straight bar.
Shrugs build your traps, Barbell or Dumbbell or both.
It's a good idea to seperate muscles that are work as a secondary muscleo on other
days to avoid over training.
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Posted Thu, 01/05/2012 - 14:34 LIKE 10

anthony
like the look of this routine, am very new to this concept, the last 2 years have been stuck in
the one body part per day mentality, have seen fairly good gains, but after much reading this
type of training makes a lot more sense. current stats 6ft 84kg sitting between 11-12% bf
23yrs old. was just curious as to whether or not i could say do 20-30 minutes of cardio in one
or two of the rest days?. or would this be detrimental to the idea of gaining. The idea of so
many "rest" days is a bit daunting is all..
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Posted Thu, 01/19/2012 - 16:32 LIKE 12
Shaun
Just rememebr that the rest days are just as important as the work out days, the gains
don't take place when your working out, it's when you're resting/recovering that the
muscles build. Make sure you hit it hard when you're in the gym and earn the rest.
There's no problem with doing a bit of cardio, just take it into consideration with your
diet. The basic rule when looking to bulk is, if you're not gaining weight..... EAT MORE
FOOD!!
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Posted Wed, 01/04/2012 - 10:35 LIKE 7

Gaz
I am looking to start this routine , though shall i wait till Monday ( i have had a week off over
xmas) or should i start with the sholders Thursday?
Thanks
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Posted Thu, 01/19/2012 - 16:29 LIKE 8

Shaun
Sorry for the late reply, let us know how the routine is going.
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Posted Sat, 12/24/2011 - 21:44 LIKE 10

Justin
Hello Shaun, great workout routine there!
However I would like to know what is a good substitute with cable crossovers for the chest
workout as I only have dumbells and barbells in my gym.
Thank you!
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Posted Wed, 12/28/2011 - 04:04 LIKE 8

shaun
Hi, glad you like the routine.
You could use the Pec Dec if your gym has one.
If not you coule add an extra set to the flyes and just drop the cross overs OR add in a
few sets of chest dips.
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Posted Fri, 12/16/2011 - 12:59 LIKE 8
AZ
what's a dropset?
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Posted Fri, 12/16/2011 - 13:34 LIKE 7

Shaun
Back to back sets on the same exercise with no rest in between.
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Posted Mon, 12/12/2011 - 14:34 LIKE 8

supertom44
I've been doing this work out for about 12 weeks now and at first I stuck to the rep timing of 2-
1-2, but as I progressed I ended up focusing on lifting heavier weights and my rep timing
decreased drastically.
I was wondering which is more important the weights I'm lifting or my rep timing?
Cheers.
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Posted Tue, 12/13/2011 - 04:09 LIKE 6

Shaun
Hi, that's a good question and they are both important. As you start to lift heavier weight
the rep timing will drop off, just make sure that you are controlling the weight, that's
what is important. If you watch some pro body builders training on you tube you can
get a good idea of what good form looks like with heavy weight.
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Posted Fri, 12/09/2011 - 01:17 LIKE 6

justin
which ab exercises do you reccomend on mondays and thursdays?
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Posted Fri, 12/09/2011 - 00:36 LIKE 9

justin
does this make sense to work out monday-thursday and rest friday-sun? is that bad? thanks
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Posted Mon, 12/05/2011 - 20:14 LIKE 12

Derr
Could you post a dumbell only workout? Can you get the same results from a dumbell only
workout?
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Posted Wed, 12/07/2011 - 03:14 LIKE 20

Shaun
I would prefer a variety but you can still see results.
There's already dumbbell only work outs posted in the work out section, take a look.
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Posted Mon, 12/05/2011 - 07:59 LIKE 16

Mohammed Ali
hi there,
i use your training workout but i mixed it up a bit
sat- chest and tri
sun- back and biceps
monday-off
tuesday- shoulders and traps
wednesday- legs
thrusday and friday- rest
is this workout fine? i also put in abs whenever i can in between
thanks.
Mohamemd Ali
Dubai, UAE
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Posted Tue, 12/06/2011 - 03:55 LIKE 19

Shaun
Hi, yes that split looks fine.
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Posted Fri, 12/02/2011 - 11:24 LIKE 23

Sam
Hi, Shaun. I've been following this program for almost 3 weeks not (minus the legs)
I have a problem with doing bent over barbell row - it just KILLS my lower back! I'm not even
putting on much weight, it's just the position just kills my back lower back. I just did it today,
and I had to do the rest of the exercises while sitting because of the pain and burning.
What can I do about this? I do kind of notice the same pain and burning when doing exercises
like back raise. I think it's fair to say that my back is the weaker part of my body...
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Posted Tue, 12/06/2011 - 03:54 LIKE 15

Shaun
Try one arm dumbbell rows and see if this helps.
As long as it's just a weak muscle then keep training and it should catch up over time, if
it feels like anything more check it out with your doctor.
You should train legs.
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Posted Tue, 12/06/2011 - 16:58 LIKE 21

Sam
Thanks for the reply... I'll try using dumbbells instead. What if the pain is still there?
And the reason why I don't trail legs is because I've been training my legs for over 11
years (I was/am a soccer player). They are huge compared to my body. I am planning
on training them again in 2012 some time.
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Posted Sun, 11/27/2011 - 17:29 LIKE 15

jordan
can i do cardeo on wednesday and do yu have any good cardeo workouts i can do
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Posted Tue, 11/29/2011 - 05:02 LIKE 17

Shaun
If you're looking to keep fit or burn some fat then yes this would be fine.
Cardio is Cardio, you can do what ever you like, some thing you enjoy preferably!
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Posted Sat, 11/19/2011 - 04:06 LIKE 18

Mohammed Ali(fr...
also what are the rest times you recommed between sets or between super-sets
thanks
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Posted Mon, 11/21/2011 - 09:22 LIKE 20

Shaun
Yes that split should be ok,
rest for about 60 seconds between your sets and up to 90 seconds between supersets,
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Posted Sat, 11/19/2011 - 04:04 LIKE 19

Mohammed Ali(fr...
hi steve,
Am going to start incorporating your workout from today onwards however, i changed up the
mix a bit and just wanted to make sure its fine.
I've split it in too:-
saturday- chest and triceps
sunday-rest
monday- back and biceps
tuesday- I usually have football matches to play.
wednesday- shoulders and traps
thrsuday- legs
friday- rest
Pls confirm if this is fine? many thanks.
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Posted Thu, 10/27/2011 - 09:45 LIKE 17

Shaun
Hi,
I can't see where I referred to 'set timings' - this could mean how long it takes you to complete
a set for example 10 reps in 40 seconds.....
A Superset is completing 2 exercises back to back, for example;
Chest Press and Dumbbell Flyes
You would do a set of Chest Press then without any rest do a set of dumbbell flyes, then rest
then repeat.
Hope this helps.
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Posted Wed, 10/26/2011 - 20:51 LIKE 16
Wayne
I'm a newbie so don't laugh but what are "set timings" and "supersets"?
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Posted Mon, 11/21/2011 - 09:20 LIKE 17

Shaun
Set Timings would be how much time it takes you to complete the set.
A Superset is completing 2 exercises back to back with no rest in between.
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Posted Fri, 10/21/2011 - 05:56 LIKE 17

steveun
I also want to do cardio on off days, 30 mins running plus 30 mins swimming. You say this is
O.K. as long as I eat more if I want to gain muscle ( 300 cals extra per day ). Can I do cardio
on the same day as the workouts and if yes, how much?
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Posted Fri, 10/21/2011 - 09:22 LIKE 22

Shaun
You can do as much cardio when ever you like.
All you need to remember that is if you are trying to gain muscle ie put on mass then
you will need to counter the calories you burn by eating more calories, for example if
you start doing extra cardio and burning 300 calories then you would need to eat an
extra 300 calories to compensate for this. It really depends what your goals are.
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Posted Tue, 10/11/2011 - 12:55 LIKE 18

giovanni
hey i just got back into my routine i sent u a comment last year a very long one it should stand
out lol... i just got back into swing of things again... i bought elite whey protein..and i also
bought creatine monohydrate capsules...should i take the capsules before lifting or after and
how many..and also.. i wanted to ask u if this routine is good since i trust your opinion.... day 1
(tomorrow morning) chest biceps...day 2 cardio abs..day 3 back triceps...day 4 cardio abs..day
5 shoulders legs day 6 cardio abs...day 7 back to day1..i wanted to do lift day a day cardio and
abs for a day...is that enough weight training and cardio? is it good to seperate them? what do
u say.... im ready to get back full blown so before i start tomorrow i wanted to seewhat you
said....
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Posted Wed, 10/12/2011 - 17:29 LIKE 22

Shaun
Hi,
Take the creatine as per the instructions with the product. Creatine monohydrate in
powder form is probably better value for money, you might want to consider this when
your pills run out. You can take 5g before or after training.
I would like to work biceps with only 1 day rest before back and the same with triceps
and shoulders. But a routine is only bad if you're not seeing results. If your goal is to
bulk up then you might want to reduce the cardio.
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Posted Wed, 09/28/2011 - 10:01 LIKE 22

Zach
Hey there, would it be possible to switch up Thursday and Friday's workouts, so I would be
doing back and biceps on Thursday and shoulders on Friday? Also, should I be doing any
cardio while on this program, like HIIT or anything like that? Thanks!
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Posted Tue, 09/27/2011 - 23:15 LIKE 17

Zach
Hey there - I was wondering if I could switch thursday and friday's workouts around so I'm
doing back and biceps on thursday and shoulders on friday? Also, do you recommend any
cardio while doing this workout, like HIIT or something like that? By the way, I've been doing
this routine for a couple weeks and I really enjoy it. Nice Work!
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Posted Sun, 10/02/2011 - 14:05 LIKE 20

Shaun
Hi
You could switch these days... If you have less time or some thing on a friday then I
guess this would make sense.
If you're looking to bulk up then keep the cardio down, or adjust your diet to
compensate.
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Posted Sat, 09/17/2011 - 17:56 LIKE 21
Brian
Hi i just started this and iam confused on warm up sets..do i do warm up sets(2) on all
exercises or just the first of each muscle group..ex on chest/tri day 2 warmup sets of db
incline press and follow chart and then two watm up sets of close grip bench press.
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Posted Wed, 09/21/2011 - 03:37 LIKE 19

Shaun
Hi, I do my warm up sets only at the start of my work out unless I am working
completely different muscle groups.
E.g If I am working chest and Tri's I will warm up on the bench press with the bar and
then half working weight as well as shoulder rotations and stretches. Then my Triceps
are warm as well as my shoulders and chest so I won't do specific warm ups for my
triceps later on.
If I was training shoulders and legs I would warm up each muscle group before the first
working set for that muscle group.
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Posted Thu, 09/15/2011 - 22:09 LIKE 25

Michael
Hi there, may you recommend me some NCAA approved supplements that i can take in order
to give me extra protein?
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Posted Sun, 09/18/2011 - 16:40 LIKE 20

Shaun
Hi, a brand that I have used in the past is Optimum Nutrition, try their Whey protein out.
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Posted Mon, 09/12/2011 - 22:32 LIKE 17

ChrisAndo
Hey guys,
it doesn't look like anyone has posted here in awhile, but I'll give this a shot anyway.
I was thinking of switching the placement of the triceps and biceps. My question is will the
switch interfere of the triceps interfere with the preceding days shoulder focus? If so, should I
switch the new "back & triceps" combo with the new "chest & biceps" day?
Thank you for any thoughts on this
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Posted Wed, 09/14/2011 - 04:07 LIKE 15

Shaun
Hi
I wouldn't want to work Triceps the day before shoulders but I also wouldn't want to
work shoulders the day before chest. To be honest I really don't like working Triceps
with Back because the triceps get hit with chest and with shoulders also.
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Posted Sat, 09/10/2011 - 09:52 LIKE 22

mike
Just wondering if there's anything I can do instead of the wide grip pullups?
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Posted Mon, 09/12/2011 - 15:16 LIKE 23

Shaun
You could use an alternative Lat exercise such as close grip pull downs.
Widde grip pullups are one of the best lat builders though so do them assisted if you
can't do them yet.
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Posted Fri, 09/09/2011 - 10:33 LIKE 18

Ryan
For the exercises that say 4 sets with 10 reps (e.t.c), is it better in decrease in reps each set as
you increase your weight. Or increase your weight while doing the same amount of reps?
Which option would make me cut and ripped like Bruce Lee?
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Posted Fri, 09/09/2011 - 17:48 LIKE 23

Shaun
Use the same weight, as you fatigue it should get harder so it would be normal to do
less reps in the 3rd and 4th set. E.g. 10,10,8,7
Stick with the same weight until you hit the desired reps (10,10,10,10) then move up
next week.
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Posted Sat, 09/03/2011 - 17:15 LIKE 18
prabu
hey steve...should i do warmup sets before every exercise or just once? for example..on chest
day...i should do warm up of incline dumbell press...and then follow d chart?
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Posted Wed, 09/07/2011 - 04:32 LIKE 15

Shaun
You only need to warm up at the start of your workout, 5-10 mins cardio to get the
blood pumping then do some warm up sets for your first exercise. Also warm up other
muscle groups that you will be working, for example on Chest/Tricep day I will pick up
some light dumbbells and do some bench press, shoulders press and stretch them all
out as well as the triceps.
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Posted Sat, 09/03/2011 - 10:31 LIKE 21

Mike
Hello Shaun,
I've been working out now for about 4 months and just switched to this routine. I am 5'6" and
started May 14th at 180lbs and am now 160lbs. I see recommendations here to put on weight
by eating more, however I'm looking to only put on lean muscle since I've drastically reduced
my fat content. Dropped 4 pant sizes!! Being new to all this I guess I'm confused about eating
ice cream before bed like what was suggested on here, since I've cut out all crappy foods from
my diet? Can you help with the confusion?
Thanks,
Mike
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Posted Tue, 09/06/2011 - 03:13 LIKE 23

Shaun
Hi Mike
You can calculate your BMR on this website in the tools section.
This will give you a total intake of calories per day to maintain your current body mass.
It may not be 100% accurate but it will give you a good starting point, if you are not
gaining or losing weight you could assume that you are in taking some where near your
BMR figure.
To gain weight you need to intake more calories than your body burns in the day, to
gain muscle you need to hit the weights. Now you may gains both fat AND muscle, to
reduce the chances of gaining fat you should intake only 200-300 calories over your
BMR rather than the 500 that you often see recommended.
Eating lean proteins will help with the muscle gain, also whole grain pasta's, breads and
rice will help cut out starch and steady your metabolism.
Split the calories between 5-6 meals per day. Fats are very important, but these should
be essential fats from fish oils and nuts etc rather than pizza and ice cream.
Check out the nutrition section and if you want more help you can always post up your
diet on the forum, every one is very friendly and we have qualified dietitians that can
advise you.
Hope this helps.
Shaun
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Posted Tue, 08/09/2011 - 13:47 LIKE 11

k. Ben
what about arm? thanks
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Posted Wed, 08/10/2011 - 03:04 LIKE 19

Shaun
Sorry what?
Arms are included in this routine.
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Posted Sun, 08/07/2011 - 03:48 LIKE 20

GMan
Hi Steve
Me and my buddy have been going to the gym, I have been going to the gym for about 5
months and I can see progress but I always do 3 sets of 10 for my
Chest,Triceps,Biceps,Abs,Legs,and Deltoids. I go to the gym for about 2 to 3 hours and I work
on all of them in one day should I keep this up or change my routine.
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Posted Tue, 08/09/2011 - 03:51 LIKE 18

Shaun
Sounds like you are over training at the minute.
Switch to a proper split like this one which should be no more than 1 hour on the
weights.
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Posted Mon, 07/25/2011 - 06:41 LIKE 21
Sumit
Hey Steve,
I have been working out from last 10 years. Im 31 & been able to have maintained my weight
well. Im 5.7 ft & weigh 160 pounds. I have on n off gym for these 10 years but have neen
jogging regularly.
I do a single body part every week-
Tuesday- back-5 back exercises n 10 mins cardio.
wednesday- chest- 5 chest exercises n 2 abs exercises n 10 min cardio
Thursday- legs- 5 legs exercises n 15 min cardio
friday- OFF
Saturday- biceps n triceps- 4-5 biceps exercises n 4 triceps exercises n 15 min cardio
Sunday- shoulders- 5 shoulders exercises n 4-5 ab exercises n 20 min cardio
eat about 140-150 gms proteins everyday.
Is this a good workout for muscle gain?? please advise for how long should i stick out on this
workout before changing it. If it needs to be changed, plz advise.
Appreciate your reply in advance.
Regards,
Sumit
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Posted Mon, 07/25/2011 - 18:08 LIKE 9

Shaun
Are you asking about your routine or mine?
If yours then you will need to post up the exercises for me to comment.
If mine then yes it is a good routine, use it until the gains slow down.
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Posted Sat, 07/23/2011 - 19:04 LIKE 24

Mike
This looks like a great workout and I am going to try it, but I was wondering if it's ok to switch
around the times you work things. I usually prefer to do shoulder and triceps on the same day
and chest and biceps on the same day. I like to have just a back day and just a leg day. So
would it be ok to take the shoulder and tricep workout and combine them and do them on
monday? Same thing for chest and biceps?
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Posted Thu, 08/04/2011 - 03:32 LIKE 25

Shaun
Of course you can change the routine around if you want to.... I prefer if people stick
with it how it is set out personally though..
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Posted Mon, 07/11/2011 - 15:53 LIKE 20

Jacob
Hi, Im a pretty skinny guy, trying to gain muscle yet, I have a belly. What would you
reccommend doing? cutting or bulking. If i continue bulking will this fat on my belly go away?
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Posted Wed, 07/13/2011 - 03:14 LIKE 23

Shaun
You won't loose the fat on your belly by bulking, there are two different goals, you need
to choose which one you want to work at first.
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Posted Mon, 07/11/2011 - 10:49 LIKE 19

Marc
Hi, I have been using this routine for a while now. I have gained 25lbs and lifting much more
weight. Over all I find this routine great. I am just having trouble in gaining size with my upper
chest. Any suggestions. Thank you
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Posted Wed, 07/13/2011 - 03:14 LIKE 28

Shaun
Try incline DB press and do this at the start of your chest work out.
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Posted Mon, 07/11/2011 - 07:13 LIKE 25

Ibrahim
what does this mean ty!
Alternate between DB and Barbell for the incline bench press exercises.
Superset: DB press with DB flyes.
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Posted Tue, 07/05/2011 - 00:05 LIKE 13
Quentin
Hey Steve, can u tell me what exactly are supersets and drop sets? Also, what do you suggest
as good abdominal exercises? Thanks!
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Posted Wed, 07/13/2011 - 03:12 LIKE 18

Shaun
Superset is completing two different exercises back to back without rest.
Dropset is completing the same exercise for multiple sets without rest - you will lower
the weight for each set.
Use a combination on crunches and leg raises, see the video section of the site for
example ab exercises.
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Posted Fri, 06/24/2011 - 10:17 LIKE 12

ray-ray
hi, i did not understand what you meant what you said on your workout notes:
could you explain that to me please thank you.
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Posted Fri, 07/01/2011 - 03:51 LIKE 25

Shaun
Hi
It means don't do the same one every week.... alternate.
Superset is completing the two exercises back to back without rest.
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Posted Mon, 07/11/2011 - 07:16 LIKE 30

Ibrahim
ah so super-set mean u can do them every week but when i want to alternate one day i
will use this exercises the other week the other one?
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Posted Fri, 06/10/2011 - 00:56 LIKE 26
Brendan
For dead lifts I usually like to bend my knees and let the bar touch the floor rather than keep
my legs stiff but I still maintain good technique. I've been using this technique for awhile now, it
feels comfortable and have never had injuries from it. Is that alright to do?
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Posted Fri, 06/10/2011 - 16:53 LIKE 12

Shaun
It depends what you are tying to work, there are deadlifts and stiff legged dead lifts.
Stiff legs hit the hamstrings, these will be used on leg day with less weight to traget the
ham strings.
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Posted Sun, 06/05/2011 - 12:10 LIKE 15

Chuck
How often should these supersets be used?
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Posted Mon, 06/06/2011 - 11:50 LIKE 28

Shaun
Use them every few weeks or when you feel like mixing it up a bit. There's no need to
use them all in the same week, just use them when you feel necessary.
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Posted Tue, 05/31/2011 - 18:25 LIKE 21

doua Xiong
Hi, I wanna knoe these workout information about increased. Add weight or stay same weight
to do repetition?
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Posted Thu, 06/02/2011 - 03:22 LIKE 28

Shaun
Hi, you should use a weight that challenges you to complete all of the reps with good
form, when you hit all of the reps for every set of the exercise it's time to move up in
weight the next week.
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Posted Thu, 05/26/2011 - 09:45 LIKE 21

Aby
hi Steve..
I am 25 now.184 cm height and 80 kg weight..i am not good in picking heavy weights....last
week i have joined a nearby gym..but the problem i am facing is, i am not able to lift weights..i
means in the first step itself i got tired..and my sets seems to be 6-4-3 in just4 kg dumbbells
watever be the workout..but you know my body is big...nobody will believ that i was not able to
lift weights...can i be able to improve my capacity...what kind of exercise is better for me...is it
better for me to be in gym....i am trying my level best...but...........
kindly advise
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Posted Thu, 05/26/2011 - 17:16 LIKE 25

Shaun
Hi
What are your training goals?
if 4kg is too heavy then don't be ashamed to lift lower weights, we all have to start some
where and it's best to use good form and keep the weights light when you are new to
training.
Hope you're not using this routine yet though as it is not for beginners.
How often do you plan to go to the gym?
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Posted Fri, 05/27/2011 - 07:13 LIKE 23

aby
hii...now i am going everyday to gym and spendin one hour per day...i am trying as
much i can...
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Posted Tue, 05/24/2011 - 17:20 LIKE 29

Gus
Hi Steve,
Routine looks good and im going to switch to it asap as at the moment im coasting and
getting bored of my full body 3/4 times a week but one question... what is this workout aimed
at? i.e do you use this to get ripped and lean or to get as big as possible? Im guessing you
might reply with ' Big weights=big you and low weights=ripped you but keep the workout the
same just change the weight depending on the size goals' ???
Thanks mate
Gus
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Posted Thu, 05/26/2011 - 17:13 LIKE 26

Shaun
Hi
Actually this workout can be used to get big and to get ripped.
The high reps low reps thing is a bit of a myth, you need to lift heavy to get big, you
need to lift heavy when cutting to hold onto your muscle mass. Cutting fat comes from
a good diet and cardio.
You may find that if you get big and then decide to cut by lifting light weight for high
reps that you start loosing muscle mass as you are not lifting heavy weight, over loading
your muscles and recruiting the right type of muscle fibres.
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Posted Sat, 05/21/2011 - 17:23 LIKE 27

Jon
Ive recently cut 30lbs(213-183)im really not looking to gain any weight back but wanting to put
as much size on that i can at 183-190. Im nervous that if i have 3 rest days ill gain weight back,
would it be ok do do cardio on the rest days or would that be counter productive on gaining
muscle.
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Posted Thu, 05/26/2011 - 17:08 LIKE 22

Shaun
Hi
Congrats on the weight loss, gaining and losing weight is all about your diet - You must
have been intaking less calories than your BMR in order to lose that weight. If you're
looking to add muscle mass you need to move back up towards maintenance levels.
Cardio counts against your target calorie intake, ie if you are doing cardio then you will
need to eat more food in order to hit your BMR.
I would aim to be gaining a max of 1lb per week with a good diet and routine and this
should be mainly muscle that you are adding. I would do some light cardio a couple of
times per week.
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Posted Sat, 05/21/2011 - 07:11 LIKE 33

Tom
Know there is an obvious answer, and this isn't the place to ask.. but got some all-in-one
(hurricane xs) the other day and didnt realize it had so much creatine. for one im only 17, and
finishing my year finals so I'm probably gonna be drinking a fair amount this summer. how
badly do creatine and alcohol mix, and what are the consequences?
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Posted Thu, 05/26/2011 - 17:03 LIKE 13

Shaun
Hi
You should post this on the forum, you will get bettwe advice there.
I can tell you that hurricane is over priced and I wouldn't reccommend creating until you
are 18.
It's always best to get your diet sorted out first as well..
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Posted Fri, 05/20/2011 - 04:01 LIKE 26

Jan
Hello.
I don' understand- why there are Chest and Triceps in ONe day?!
It is overload, beacouse mostly all of Chest exercises paricipate Triceps- buut, if you train it
more- It is Just overload.
(Similar to Back and Biceps)
It is necessary?
Tnx. :)
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Posted Sat, 05/21/2011 - 14:00 LIKE 25

Shaun
If you think it is over load then do not use this routine.
When you train chest you are hitting triceps as a secondary muscle, when you train
shoulders you are hitting triceps as a secondary muscle, and then you want to train
triceps again on their own?... In my opinion this would be more likely to cause over load.
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Posted Tue, 05/24/2011 - 16:11 LIKE 26

Jan
Okey, clear.
No, shoulders i train with legs. No overload.
I am looking to get rest my muscles too.
Like a Mondey Chest- Biceps
WEDNESDAY- Legs, Shoulder
FRIDAY- Triceps- Back.
This is good?
Tnx. ;)
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Posted Thu, 05/26/2011 - 17:00 LIKE 22

Shaun
I was saying that Shoulders also use Triceps as a secondary muscle like when training
your chest, then you train them seperatly. So effectivly your triceps are getting some
work during every work out you do.
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Posted Sun, 05/29/2011 - 15:43 LIKE 25

Jan
Thats clear.
But i read, that Triceps has a fast recovery time, like an Abs.
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Posted Mon, 05/09/2011 - 15:52 LIKE 24

David
Hi
I was just wondering how many weeks to do this for and say after 4 weeks do i drop number
of reps and lift bigger weight?
cheers.
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Posted Thu, 05/12/2011 - 03:55 LIKE 31

Shaun
Hi, You can use the routine until you stop making progress,I would probably
recommend a week off after 10-12 weeks though. There's no need to lower the rep
range if your goal is to gain muscle.
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Posted Mon, 05/09/2011 - 01:19 LIKE 10

Rehan
hi steve,
i have a a little trap imbalance my right trap is stonger as compared to left one .how correct
this problem ..thanks in advance
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Posted Tue, 05/10/2011 - 03:24 LIKE 11

Shaun
Hi
I wouldn't worry too much, it will even itself out over time, try using dumbbells for your
trap work, this will prevent the stronger side from doing more work which could happen
if you used a bar.
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Posted Sun, 05/08/2011 - 22:27 LIKE 28

Jack
hey Steve, i'm 15 about 6'1 and weigh about 70 kgs.
I recently tore a ligiment in my ankle so cant play sport for 6 months so im going to try put on
some muscle since i'm very skinny.
whats the best way for me to start putting on muscle?
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Posted Tue, 05/10/2011 - 03:21 LIKE 25

Shaun
Hi
You need to eat. Use this routine and then focus on your diet, start reading about
calories intake, macros, PWO nutrition etc etc, there's plenty of articles on this site and
be sure to check out the nutrition section.
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Posted Wed, 05/04/2011 - 18:46 LIKE 30

Tim
Hey steve
Is it possible to turn this in to a 3 day split doin shoulders and legs in one workout . I just work
alot and dont have enough time .
Thanks mate
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Posted Fri, 05/06/2011 - 03:17 LIKE 26
Shaun
Hi, I have some 3 day splits posted in the workouts section, use one of these :)
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Posted Tue, 05/03/2011 - 18:13 LIKE 19

tyler street
i am 17, 5.8 and 1/2 tall and weigh about 180. My body fat is 13%. I have been working out
for about a year and dont really see any results. I take protein. I am trying to gain more muscle
and get a six pack. What is the best workout plan for me?
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Posted Fri, 05/06/2011 - 03:16 LIKE 8

Shaun
This routine will be fine, the problem is your diet. Take a look in the Nutrition section at
some Sample diets, use the BMR calculator and make sure that you intake more
calories than this figure, preferably about 500.
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Posted Sat, 04/30/2011 - 14:17 LIKE 25

renin
heyy sir, i am 16 years old, i am really skinny, 5'6". I am really skinny and currently i have no
muscle but i go to gym and i take whey protein but i dont see any major results. i just want to
get big and have some muscles. shhould i try this workout program? can you help me to build
some muscles and what do i have to do?
Thankyou!!
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Posted Wed, 05/04/2011 - 04:07 LIKE 29

Shaun
Hi
If you are new to training then you need to complete a beginners work out for around
10 weeks.
If you have training experience then this routine will be fine.
To gain muscle you really need to focus on your diet, you need to be in taking more
calories than you burn off during each day. Check out the Diet/Nutrition section and
the forum for more diet advice and sample diets.
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Posted Fri, 04/22/2011 - 19:13 LIKE 18
Ashton
hey steve how long does this take to show results and how well does it work
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Posted Tue, 04/26/2011 - 05:08 LIKE 26

Shaun
It's a good routine, but just using this work out will not bring results. You need to have a
good diet and some dedication, then you will start seeing results. You should track your
progress with a tape measure to make sure that you are moving in the right direction as
some times it's hard to notice your own gains.
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Posted Thu, 04/21/2011 - 21:57 LIKE 31

Rick
If you do traps with back then should the shrugs on shoulders be replaced or just stick with
whats there, or even add an extra set to the workout? Thank you for your help.
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Posted Thu, 04/21/2011 - 21:31 LIKE 27

Waynerivest
Hey, I was wondering if it would be okay to replace the incline flys with decline bench, I've
ignored my lower chest for a while now. I would like to start this workout but is seems to not hit
the lower chest.
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Posted Wed, 04/20/2011 - 04:23 LIKE 26

JB
My names jordan and i see that is says to do 4 sets of 8 or 10 for your chest and i was just
wondering if 5 sets of 5 would help you gain faster or if the 4 sets of 8 or 10. I just hear a lot of
different info from the guys at the gym. just wanna get the right info. thank you
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Posted Tue, 04/26/2011 - 05:07 LIKE 20

Shaun
Hi Jordan,
Generally anything under 6 reps is classed as strength training, but you can still see
good muscle gains. 6-12 reps would be classed as the 'muscle building' range.
Basically you need to find out what works best for you, other people will tell you what
works best for them, give it a try and see what works for you. If you're looking to make
gains remember that your diet is very important.
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Posted Fri, 04/08/2011 - 09:48 LIKE 25

HIMANSHU
I workout at night at 8 PM after my office work.Iam presently 76 kg. I wud lik to add good
definition and cuts to my body but not gain that much size. please recommend the diet i shud
be taking as i am pure vegeterian. i am taking whey 2 sccops 46 grams at each workout. also
suggest the number of sets and reps for each muscle group. so that i increase the tightness
and definition in muscles.
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Posted Mon, 04/11/2011 - 03:28 LIKE 26

Shaun
This routine will work fine, add some cardio in after each session if you are looking to
cut.
You should post up for diet advice on the forum, there are people much more qualified
that can help you there especially as you are vegeterian
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Posted Thu, 04/14/2011 - 03:16 LIKE 28

HIMANSHU ANAND
hey Shaun, i have changed my workout time from 8 pm to 7 am in morning nw and its
working well for me. I have split my workout in 4 dys. like monday chest & triceps,
tuesday :rest, wed: biceps and back, thursday :rest, friday shoulder and triceps and
saturday legs and biceps.sunday :rest. after every workout i do sm cardio and abs
workout toop. I have also changed the meal plan.
its like:
7-8 am workout.
8 am 1 sccop of whey shake followed by 170 grams cottage cheese.
10 am breakfast.
1:00 pm lunch
3:30 1 whey scoop shake.
4:30 tea with peanuts
7:30 4 boiled eggs.
9:30 dinner.
Please let me knw if the meal is fine.
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Posted Mon, 04/18/2011 - 03:35 LIKE 21

Shaun
Hi
You need to eat some thing before your work out. It doesn't look like there's many
calories between 1pm and 7.30pm, I would add some thing in here.
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Posted Tue, 03/29/2011 - 17:21 LIKE 28

logan
hi steve, I am very busy on the weekends and sometimes dont make it to workout on fridays
would it be bad for me to lift monday,tuesday,weds, thurs? or should i try my best to make the
split work? thanks
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Posted Sun, 04/03/2011 - 16:10 LIKE 23

Shaun
Hi
It would be best not to work out 4 days in a row, try and get at least 1 day break
inbetween.
You could try a 3 day split instead and work Mon, Tue, Thu or just try a bit harder to get
to the gym at some point between Friday and Sunday.
Don't get me wrong I some times work out 4 days straight due to other commitments
but its not ideal...
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Posted Mon, 03/28/2011 - 21:58 LIKE 31

wayne
Wouldn't doing shrugs on thursday and back pn friday kinda be rover working your traps? I
like to focus on traps and would like to add upright row to the barbell shrugs, also was hoping
for a little explanation on what you mean by supersetting them, are you saying do 6 sets on
your traps?
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Posted Sun, 04/03/2011 - 16:05 LIKE 33

Shaun
You can work traps on Friday with back if you want to.
Superset is 2 exercises back to back without rest so yes that would be 6 sets in total.
You would for example do;
BB Shrugs 10 reps then Plate shrugs 10 reps with no rest in between the exercises.
Then you rest and repeat.
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Posted Tue, 03/22/2011 - 20:07 LIKE 31

Diego
Hi , I'm 24 5'4 and weight 146 I'm trying to follow this routine but sometimes is hard for me I
don't want to gain a lot of weight but I really want to see my abs and get cut what do you think
I should do I still have some fat around my belly , I lost 20 pounds also isnt it to much work to
train your shoulders on one day and then do wide grip pull UPS the next day? Thank you for
your answer
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Posted Thu, 03/24/2011 - 04:37 LIKE 11

Shaun
Hi, You can stick with this routine, if your goal is to loose more fat then you need to do
more cardio or eat less if you are not currently making progress. Wide grip pullups hit
the lats so I would not class this as over training.
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Posted Tue, 03/22/2011 - 16:51 LIKE 13

Luke
This looks like a very awesome routine.. I am used to touching everything twice a week though
(4 days M, T, T, F) my goal is to be lean...
I'm having a difficult time getting my upper mid chest. (the most under develop part on my
body) Would adding 3 or so chest exercises after my shoulder day be ok???
Thanx for all your help.
Luke
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Posted Thu, 03/24/2011 - 04:35 LIKE 8

Shaun
Hi
You say that your goal is to get lean but you want to add muscle to your chest, this is
actually two different goals, you may find it easier to bulk up 5lbs or so and focus on
adding some mass to your chest and then start cutting down again to stay lean. You
need to eat big and lift big, rest is important also.
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Posted Sun, 03/20/2011 - 23:02 LIKE 13

chrisb
the bench press is always packed with a line of people who need to use it at the gym i go to.
What workouts can i do to substitute the ones which require the barbell bench press?
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Posted Thu, 03/24/2011 - 04:33 LIKE 13

Shaun
DB bench press or Smith machine.
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Posted Sat, 03/19/2011 - 05:35 LIKE 9

kevin
I am about to start this routine - monday : back
tuesday : triceps & legs
wednesday : rest
thursday : shoulders & abs
friday : biceps & chest
Is this routine okay or should it be changed?
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Posted Thu, 03/24/2011 - 04:32 LIKE 10

Shaun
monday : chest / biceps
tuesday : legs
wednesday : rest
thursday : back & abs
friday : shoulders / triceps
I would do some thing like this, personally I would also hit biceps after back.
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Posted Sat, 03/19/2011 - 05:29 LIKE 9

kevin
hey shaun, my routine is - monday : back
tuesday : triceps & legs
wednesday : rest
thursday : shoulders & abs
friday : biceps & chest.
Is this routine okay or does something need to be changed?
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Posted Tue, 03/15/2011 - 12:37 LIKE 8

Aadam
Hi steve
Im 15, been at the gym for 1 month n 3 weeks... what number of sets and reps should i do to
build strength and size up?
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Posted Fri, 03/18/2011 - 04:50 LIKE 8

Shaun
Look in the work out section for beginners, pick a routine from here and do it for 8-10
weeks, then move to an intermediate routine. Do not modify the routines :)
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Posted Mon, 03/14/2011 - 08:55 LIKE 12

kev
hi steve,my current routine is : monday - chest & triceps
tuesday - back & traps
wednesday - legs
thursday - shoulders
friday - biceps.
Will a routine like this work for gaining mass?
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Posted Fri, 03/18/2011 - 04:49 LIKE 11

Shaun
Biceps are one of the smallest muscle groups but they have their own day? You are
probably over training them. I would need to see your full routine to advise if it's any
good... post it on the forum.
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Posted Sat, 03/12/2011 - 10:57 LIKE 8

Alec
Hi steve im 23 years old 5,2 i weight about 160lbs ive been lifting for about a year now and i
want to start 1 of ur workouts, what would u recomend for me the 3 day or 4day split?
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Posted Fri, 03/18/2011 - 04:48 LIKE 12

Shaun
Hi
This routine would be perfect if you are looking to gain muscle. 3 or 4 day split would
be fine, it's personal preference.
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Posted Fri, 03/11/2011 - 16:35 LIKE 11

nickd
Hey steve,
I was just wondering if it would be a bad thing to switch up some of the days of the workout
because the workout i am using right now seems to be pretty similar:
Day one chest/tri
Day two back/bi
Day three rest
Day Four leg/shoulder
day five rest
I recently started on this routine about a month ago i used to work one group a day with one
day rest before starting it over but decided to this one because i was told i needed more rest
days. is this routine ok and is it ok to work back/bi the day after chest/tri bc they r such big
muscle groups
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Posted Fri, 03/18/2011 - 04:46 LIKE 10

Shaun
Hi
I would not recommend changing the routine.
If you want to make your own routine, post it up on the forum and people will advise.
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Posted Fri, 03/11/2011 - 13:57 LIKE 12

nickd
Hey steve,
I was just wondering if it would be a bad thing to switch up some of the days of the workout
because the workout i am using right now seems to be pretty similar:
Day one chest/tri
Day two back/bi
Day three rest
Day Four leg/shoulder
day five rest
I recently started on this routine about a month ago i used to work one group a day with one
day rest before starting it over but decided to this one because i was told i needed more rest
days. is this routine ok and is it ok to work back/bi the day after chest/tri bc they r such big
muscle groups
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Posted Mon, 02/21/2011 - 23:47 LIKE 9

Ethan
I started off with your 12 week beginner full body workout.
Then for the last year I switched to this workout.
I am happy with my results and increase weight on a weekly basis.
Even only 5 lbs or from 8 reps to 10, but always try to push harder.
My question is how long should I stick with this workout?
Should I switch up to a new routine?
I like this routine and switched up a little, I just want to gain as much as possible.
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Posted Wed, 02/23/2011 - 03:27 LIKE 14

Shaun
A year is a long time to be on the same routine, I would probably go for one of the other
work outs on the site, there's plenty of good ones to choose from, you can stick to 4
day if this is your preferred schedule.
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Posted Mon, 02/21/2011 - 13:53 LIKE 9

Tremayne
hey shaun. im wanting to start this program next week. what supplements do you reocmend i
use. im definatly goin to be useing creatine. eating 5 times daily and eating 38 eggs a week..
thanx
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Posted Wed, 02/23/2011 - 03:25 LIKE 15

Shaun
Hi
I would use whey protein and a multi vit. The protein should be to supplement your diet
and help you reach your target amount of calories.
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Posted Mon, 02/21/2011 - 13:50 LIKE 8

Tremayne
hey steve
im wanting to start this program next week. what supplements do you recomend i use with
this. im defintly goin to be usein Creatine and what shake do you recomend?
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Posted Mon, 02/14/2011 - 02:09 LIKE 10

matt
hey man i was wondering that if i work out my whole upper body one day and the next work
my lower body!!!will that affect me gaining muscle?
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Posted Mon, 02/14/2011 - 10:46 LIKE 7

Shaun
Search for upper/lower splits this is what you are describing. It's effective for some
people.
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Posted Sun, 02/13/2011 - 05:03 LIKE 10

antonio
whats up steve i waslooking to gain lotss of weight and i was gonna try your cycle. was
wondering though what should i eat how many times a day and ect. if you can let me know
what worked best for you i would appreciate it.
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Posted Mon, 02/14/2011 - 10:45 LIKE 12

Shaun
You might want to post this on the forum.
My advice would be to eat whole grain foods, at least 1g/lb of body weight of protein. 6
Meals a day.
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Posted Mon, 02/07/2011 - 18:16 LIKE 9
ed
How long do you recommend doing this routine for? Also would heavy bag work be good
with this workout?
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Posted Mon, 02/14/2011 - 10:44 LIKE 10

Shaun
Do it until you stop making progress.
I would take a week off after about 12 weeks.
You can do heavy bag work if you want to.
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Posted Fri, 01/28/2011 - 14:54 LIKE 8

Jeff
This a great workout! The chest workout is superior and I tested my bench press and in the
past could only do 225 4-5reps. After 4 weeks of this workout, I was able to crank out 8 reps
of 225! I only weigh about 185-188 so this is a great workout for someone who is stuck on a
plateau and looking to add more muscle.
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Posted Mon, 01/31/2011 - 03:11 LIKE 11

Shaun
Thanks for the feedback, glad you like it.
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Posted Sun, 01/23/2011 - 15:14 LIKE 13

Chris
Hi I was just wondering how this workout differentiates between your 3 day workout and
which one would be more benefit me (16 year old guy) get bigger and build strong muscles.
I'm quite small (5'4 130 lbs) and desperately need a good workout routine because what I
usually do isn't helping much. Thanks!
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Posted Tue, 01/25/2011 - 03:28 LIKE 8

Shaun
Hi
There's not much difference they can both bring good gains, it's just preference if you
would like to work out 3 days or 4 days per week, or what your body prefers. Make sure
you have a good diet and look to gain about 1lb per week.
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Posted Sat, 01/22/2011 - 18:01 LIKE 8

AK
Looks like an amazing workout!
How long does each day takes you to do?
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Posted Tue, 01/25/2011 - 03:26 LIKE 8

Shaun
Excluding warm ups etc the workouts should take between 40-50 mins
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Posted Thu, 12/23/2010 - 19:55 LIKE 10

Gino
would do you mean when you say this ?
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Posted Mon, 12/27/2010 - 07:00 LIKE 9

Shaun
Hi
Do incline Dumbbell press for 6 weeks then do incline barbell press for 6 weeks
Do flat Barbell press for 6 weeks then do flat dumbbell press for 6 weeks.
A superset is performing 2 exercises without rest, so you would do DB press followed
by DB flyes, then rest, then repeat.
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Posted Thu, 12/23/2010 - 19:53 LIKE 9

D
Also would you recomend changing the shoulder workout to the coconut workout ?
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Posted Mon, 12/27/2010 - 06:57 LIKE 10
Shaun
Again, the routine is designed like this for a reason, I would recommend not changing
anything.
If you lift heavy weights, eat correctly and rest then you will build muscle.
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Posted Thu, 12/23/2010 - 19:17 LIKE 8

kieran sheridan
hi steve could i do this routine on a 4 days on 1 day off cycle but lower the set volume and if
so how many sets should i do?. i want to do cardio every morning to keep my fitness side of
things up to a gd level how much could i do without burning muscle?.
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Posted Mon, 12/27/2010 - 06:56 LIKE 7

Shaun
Hi
Don't change the routine, if you don't like this one then pick another, there's a lot to
choose from on the site and they are all designed with a specific layout for a reason.
All cardio that you do will mean that you need to intake more calories to build muscle,
you can do as much cardio as you like as long as you can eat enough to counter it.
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Posted Thu, 12/23/2010 - 15:27 LIKE 9

D
can you throw in bi & tri twice a week ? would that help bulking up your arms better ?
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Posted Mon, 12/27/2010 - 06:54 LIKE 13

Shaun
If working Bi's and Tri's twice in a week was the most effective way to build muscle then
I would have designed the routine to reflect this. Work them one per week!
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Posted Wed, 12/22/2010 - 14:57 LIKE 11

Robert
Hey,
I am 5ft 7in and 185 lbs. I have lots of weight to work with but im not overly fat. I would like to
turn most of it into muscle mass. Is this routine good for me to get those results?
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Posted Mon, 12/27/2010 - 06:52 LIKE 10

Shaun
Hi
This routine combined with a good diet will build muscle.
Burning fat is different, you need to intake less calories and perform cardio for the best
results. Muscle doesn't turn into fat, they are 2 seperate goals, perform one at a time.
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Posted Mon, 12/20/2010 - 14:54 LIKE 10

Bode
Thats a fair point. Its just them and squats are the big mass builders and i really cant be arsed
with the pain in your back with squats. but i guess ill learnt he techinque properly soon and
just do squats?
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Posted Sun, 12/19/2010 - 16:10 LIKE 16

Bode
Deadlifts on Back Day or stick to this workout exactly? if so, what should i substitute it for?
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Posted Mon, 12/20/2010 - 04:21 LIKE 9

Shaun
I wouldn't add dead lifts to this routine.
Don't get me wrong they are a great exercise but they hit so many muscle groups.
If you want to do dead lifts I would probably go for a different routine that incorporates
them.
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Posted Wed, 12/15/2010 - 21:17 LIKE 8

Ben
can u do me a big favor and make something for wednesday cuase i go to the gym monday
through firday and take saturday and sunday off
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Posted Mon, 12/20/2010 - 04:19 LIKE 9

Shaun
Wednesday - go swimming
Rest is important, this routine was designed specifically for 4 days. I would not
recommend hitting the weights on Wednesday, you can go for a run or some thing if
you need to train.
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Posted Fri, 12/10/2010 - 09:54 LIKE 13

jeff nossek
great workout! i just have one question could i combine Shoulders and legs just to streamline
this alittle?
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Posted Mon, 12/20/2010 - 04:18 LIKE 9

Shaun
If you want a 3 day wok out then sure
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Posted Wed, 12/08/2010 - 08:11 LIKE 9

m0tar0
Hi, i was just woundering if it was possible to change muscle groupe with another on serveral
days. LIke on monday chest/triceps like it says but do Back on Tuesday instead of leg
because of maybee cardio/running on wednesday. and do Shoulders/biceps on thursday and
take on the legs on friday instead or did i change to much for this program so its better to take
another?
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Posted Mon, 12/20/2010 - 04:17 LIKE 9

Shaun
It's better to keep the program as it is.
If it's not going to work for you then look for another. The routines are designed with
recovery in mind so if you change the days this will probably hinder your recovery
between training certain muscle groups.
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Posted Tue, 12/07/2010 - 17:26 LIKE 10
Ben V.
Hey,
I just started trying out this workout and I've got a few questions. First of all, what are plate
shrugs? Also, if I wanted to add ab workouts to the routine, should I do those on the off days
or the same day as another workout? And should I do the military press standing up or
seated?
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Posted Mon, 12/20/2010 - 04:15 LIKE 11

Shaun
You use the plates that you add to the Barbbells to do shrugs with, your gym might not
have the right style plates to grip, if this is the case use dumbbells instead. Add ab
exercises on training days. Standing and seated are both very effective, it doesn't
matter.
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Posted Tue, 11/30/2010 - 16:33 LIKE 12

jorge s
Hi, I've been training for 6 months, I'm 44 years old,5'09" when I started I wieghed 182 lbs now
I'm 174, What happend, I wanted to get bigger, not smaller, I did cut the junk food and no
carbs and I'm doing pyramid work out, what should I do?
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Posted Mon, 12/20/2010 - 04:11 LIKE 12

Shaun
Eat more!!
It's quite simple, if your are loosing weight then you are not eating enough.
You can get some great help on the forum if you post your current diet yup.
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Posted Wed, 11/24/2010 - 17:59 LIKE 13

Ethan
May I add some trap exercises onto the back day? Or should I add them onto the shoulder
day?
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Posted Mon, 12/20/2010 - 04:09 LIKE 11
Shaun
Plate shrugs on shoulder day work your traps, add another exercise here if you wish.
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Posted Sun, 11/21/2010 - 08:05 LIKE 13

Joe
Steve,
Would 2 mins rest between each set be enough? Should I rest 3-4 mins between each
superset or should I just stick to 2 minute rest?
Thanks
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Posted Mon, 12/20/2010 - 04:08 LIKE 14

Shaun
I think 2 mins should be fine.
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Posted Sat, 11/20/2010 - 13:40 LIKE 12

Jason
On the rest days, would a good 20-30min cardio maximize results?
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Posted Mon, 12/20/2010 - 04:08 LIKE 13

Shaun
It depends what results you are after!?
If you want to gain muscle then adding cardio will not maximise results.
If you want to trim fat or stay in shape then sure.
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Posted Wed, 11/17/2010 - 21:12 LIKE 11

andres
hi steve
i was wondering if instead of monday chest and triceps. chest and biceps.. and friday back
and biceps.. would that be good or ok?
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Posted Mon, 12/20/2010 - 04:07 LIKE 10

Shaun
Biceps twice a week and no triceps?
I've probably miss understood your post but as I read it, No that would not be good.
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Posted Mon, 11/15/2010 - 15:09 LIKE 12

Randy
I'm intersted in trying this work out routine to change things up, However, I noticed there
wasn't any core exercises, is it as simple as performing these on the wednesday in place of
the days rest and keeping the saturday, sunday as rest days?
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Posted Mon, 12/20/2010 - 04:05 LIKE 12

Shaun
Hi
I would rather keep the Wednesday as a rest day and add them in at the end of other
days workouts.
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Posted Mon, 11/08/2010 - 03:18 LIKE 9

Rezwan
Hello Steve,
i can only do my workouts 4 days a week due to my office schedule.Sometimes it happens
like,on Monday i can only complete Chest workouts but fail to do Triceps workouts.In this
week plan in which day i can complete the triceps or other left workouts?
Thanks & Regards
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Posted Mon, 12/20/2010 - 04:05 LIKE 12

Shaun
Hi
It really depend, if you can get them in the next day then that would be Ok, otherwise
you need to make sure that it will not affect your training on other days. For example
you wouldn't want to train triceps the day before chest as the triceps are used as a
secondary muscle on chest day.
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Posted Thu, 11/04/2010 - 13:10 LIKE 10

Klajdi
Hello steve, I want to train 6 days a week and this seems a good workout. What can i train the
other 2 days while training with this workout? Or should i train with a different workout?
Thank you
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Posted Mon, 12/20/2010 - 04:00 LIKE 8

Shaun
If you want to do this workout then you will be training 4 days a week. Rest is very
important and I don't see the need to train 6 days a week on the weights, you will
probably be over training and this will affect your results.
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Posted Mon, 11/01/2010 - 12:23 LIKE 8

jean-pierre
where is ab excercises?
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Posted Mon, 12/20/2010 - 03:52 LIKE 9

Shaun
There are no ab exercises written, you can choose your own and add them in twice a
week.
I would recommend 6-8 sets and suggest doing one day of weights ab exercises and
one day focusing on the lower abs. Do the abs after your normal workout.
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Posted Mon, 10/25/2010 - 12:04 LIKE 8

Brad
Hi Steve,
In your workouts you mainly only workout each muscle once a week, is that the best way to
bulk up or would it be better to do each muscle twice a week. my current workout schedual
before i found this site was
mon - Legs & Back
tue - Chest & Triceps
wed - Back & Biceps
thur - Legs & abs
Fri - Chest & Biceps
the reason i dont workout on weekend is i only have access to gym monday to friday.
Is this a bad workout schedual, should i just work out each muscle catagory once a week
such as you have above?
thanks, Brad
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Posted Mon, 10/25/2010 - 14:00 LIKE 11

Steven
Hi Brad,
There are quite a few fullbody workouts on M&S. You can workout more frequently, but
you will have to monitor overall volume. I can't comment on a workout without seeing
exercise selection and reps/sets.
here is an article I recommend:
https://www.muscleandstrength.com/articles/forget-steroids-5-fullbody-wo...
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Posted Mon, 10/18/2010 - 14:18 LIKE 8

jean-pierre
where is the ab exercises
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Posted Sat, 10/16/2010 - 13:10 LIKE 13

Manny
Hi Steve, I have a question. I usually work twice a week body parts, Monday and Thursday
biceps, back and legs, then Tuesday and Friday chest, shoulders and triceps. Which routine
you recommend me?, twice a week the body parts or just one?
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Posted Mon, 12/20/2010 - 03:58 LIKE 13

Shaun
Once per week is the way that most people train and recommend, especially for natural
trainers. Rest is very important.
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Posted Sun, 10/10/2010 - 07:31 LIKE 10
kieran
hi steve i was wondering if i could do quads alone and hamstrings and calves together to
make it 5 days a week routine.in the chest and tris routine can i do pec deck instead of cable
crossovers. do i have to increase the weight in each exercise like my bench press sets are
40kg, 50kg, 60kg, 65kg and lower decrease the reps or could or i stick to one heavy weight
like 60kg and do 4 sets of 6-8
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Posted Mon, 12/20/2010 - 03:57 LIKE 10

Shaun
You could split leg day if you have a good reason to other wise I wouldn't bother.
Stick with the same weight then move up when you hit the reps in all your sets.
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Posted Sun, 10/10/2010 - 01:17 LIKE 12

Jorge
Hi Steve,
I'm 18 years of age, 160lbsbefore the hospital, I've had crohns disease for the last year making
it neat impossible to gain wait. I started lifting a lot and eating alot and gained around 10
pounds in the last month. I'm unfortunately in the hospital for about a week and am slowly
decreasing weight. (153lbs after 2 days) Is there any fast way to gain muscle mass in a short
period of time without including milk in my diet.
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Posted Mon, 12/20/2010 - 03:55 LIKE 9

Shaun
Hi
I'm afraid there's no fast way to gain muscle.
Just stick at it and the gains will come with time.
Hope your health gets better
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Posted Tue, 09/28/2010 - 11:44 LIKE 13

Warm Up
Hey Steve,
Before I started the routine of Chest/triceps, I did 15 min elliptical (cardio), then I did 1 set of
20 reps of lite weight and then 1 set of 1/2 the initial weight 15 reps. When I was doing the
routine I did not lock my elbows at any time. The following day my elbows were on fire(I'm not
sure but it feels like tendinitis) So i asked around and most people say that I didn't warm up
enough that my elbows lacked blood supply? Do you think this might be true? If so how much
do I have to warm up? Do I have to do a whole work out prior to my work out?
Also, their are a lot of people at the gym where I'm at, and I can't always follow the order of the
routine because people are using the equipment..can I move the order around say Incline
dumbbell press and then incline dumbbell flies because the flat bench is being taken up?
- Mr.Warm-Up
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Posted Mon, 12/20/2010 - 03:54 LIKE 14

Shaun
Hi
I think your warm up was sufficient.
I'm not qualified to give advice on injuries, you could ask in the form or see a doctor if
this persists.
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Posted Thu, 09/23/2010 - 21:09 LIKE 7

Jose
I was wondering how much I need to rest between sets and and reps?
I don't under stand 2-1-2.
Does that mean rest 2 mins on 1 set then 1 min on the next one and 2 mins on the next one? I
don't understand very well :P
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Posted Wed, 09/29/2010 - 10:53 LIKE 12

Mr.Warm Up
2-1-2 means you should take 2 seconds to lift the weight, 1 second holding it at its
apex, then lower the weight in 2 seconds.
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Posted Thu, 09/23/2010 - 17:27 LIKE 7

Trevor
I'm just getting back into lifting after suffering a wrist, and rhomboid injury. I'm looking for a
good routine to build muscle size, and strength. But I see that you recommend eating a lot,
and wouldn't that make you lose definition? I want to build muscle size and strength, while
maintaining definition. Is this possible?
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Posted Sat, 09/18/2010 - 08:59 LIKE 8
Andrew
Because of work I would have to do this on Sunday, Tuesday, Wednesday and Thursday until
the end of October. Is that ok or should I find a three a week until i have the time for a four a
week?
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Posted Mon, 09/20/2010 - 13:08 LIKE 14

Steven
Hi Andrew,
That should work fine.
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Posted Sun, 09/05/2010 - 23:31 LIKE 12

Chris
Hey, do you happen to have this workout available in a spreadsheet so it can be printed out
and taken to the gym? I'm new to weight lifting but have been an athlete all my life.. the sports I
did have kept me on the leaner side and I want to start bulking up with muscle.. Do you have
any starter lifting advice?
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Posted Wed, 09/08/2010 - 09:46 LIKE 11

Steven
Hi Chris,
Sorry, there are no spread sheets available at this time for any workouts.
As far as advice, eat right and train hard. These are the keys to progress. Using good
form, always push yourself on every set. When you can perform the recommended
number of reps for a set, add weight. As far as eating, check out these articles and let
me know if you have any questions.
https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-m...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
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Posted Sat, 08/28/2010 - 20:46 LIKE 10

Robert
Hey Steve, I've got a few questions. Earlier someone asked if they could switch to Chest/Bi's
and Back/Tri's from what you had. Ive wondered myself about it since by the time I get to
Tri's/Bi's they're decently tired and I don't feel I'm working them to their full potential, What are
your thoughts on this?
Also, the routine calls for Military Presses, would seated barbell presses be suitable
replacements for them? I only ask because the area I would do MP's in is usually pretty busy
and can be hard to get to without waiting a while.
On the subject of those two, I've found it to be more comfortable on my shoulders to grip the
bar pretty wide, is that ok to do? I've looked around, but the opinions are pretty varied.
Thanks for the help
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Posted Tue, 08/31/2010 - 13:12 LIKE 11

Steven
Ho Robert,
Either way is fine. If you train triceps on chest day, and they are tired - that's not a bad
thing. You are still overloading them, and stimulating growth. But with that said, you
certainly can train them with back with the goal of hitting them while fresh.
I recommend using the approach that you like the best. Keep yourself happy in the
gym.
Regarding military presses, I am a HUGE fan of seated presses behind the neck. Just
make sure you don't love the bar below your ear. Grip the bar however is most
comfortable. usually you don't want it too narrow, because that cause cause shoulder
strain as the elbows have to sink deeper when lowering the bar.
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Posted Wed, 08/25/2010 - 23:49 LIKE 10

Ray
Hi,
Would there be any reason why I couldn't swap the day 3 workout for day 4 - work shoulders
on Friday instead of Thursday?
Thanks.
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Posted Fri, 08/27/2010 - 09:22 LIKE 8

Steven
Hi Ray,
That should work fine.
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Posted Fri, 08/20/2010 - 17:08 LIKE 9
luke
Steve i am about to start this workout...i was wondering if i could workout my shoulders twice
a week i would like to see more mass there or if that would be over training that muscle.
im 16 yrs old and take creatine and a mass gainer.
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Posted Mon, 08/23/2010 - 13:23 LIKE 8

Steven
Hi Luke,
Gaining muscle is not as simple as adding more weekly workouts and set volume.
What I recommend to gain mass is hitting shoulders once a week, and using good
form, always push yourself on every set. When you can perform the recommended
number of reps for a set, add weight. this progression of weight, along with a proper
diet, will help to maximize gains.
You can work your body parts more frequently, but it requires a fullbody approach, and
less fewer sets per day:
https://www.muscleandstrength.com/articles/forget-steroids-5-fullbody-wo...
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Posted Tue, 08/03/2010 - 15:17 LIKE 9

Jay
Steve, what do you think about adding a 40 rep for a set after each exercise to pump up your
muscles?
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Posted Tue, 08/03/2010 - 15:36 LIKE 13

Steven
Hi jay,
I would recommend swapping it in to place a set or two of an exercise.
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Posted Tue, 08/03/2010 - 04:31 LIKE 11

Rocco Zappia
Steve I am really confused with the chest workout.
When alternating between DB and Barbell for the bench press exercises' do you mean that
after doing a bench press set with the barbell do we immediately do the the incline db press?
Also when alternate between flat bench and incline DB flyes are you saying that after a
completing a set of flat bench, you immediately follow it through with a set of flyes then rest?
When do use the Superset: DB press with DB flyes?
SOrry steve. Hope to hear from ya soon.
Cheers,
Rock
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Posted Tue, 08/03/2010 - 15:33 LIKE 9

Steven
Rocco,
I believe it means to alternate between dumbbell and barbell incline bench from week
to week. The best I can understand you would do all sets for the first exercise, and
superset the next 2 exercises.
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Posted Sat, 07/31/2010 - 23:48 LIKE 13

Andy
I have been training for a little over a year and a half. I wieghed 265 and just recently dropped
down to 234. i want to build muscle, but at the same time would still like to cut to about 215 or
220. I was wondering A) would i be apple to go with a workout approach such as the one
above or B) cut to my goal and then try to build some muscle size?
Thanks
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Posted Mon, 08/02/2010 - 10:39 LIKE 15

Steven
Hi Andy,
It is virtually impossible to build muscle and lose fat at the same time. I recommend
losing the fat first. In doing so, you want to train hard using a muscle building workout
so you hold on to as much of your existing muscle as possible. Here is an article that
might help. Let me know if you have any questions.
https://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-...
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Posted Tue, 12/13/2011 - 04:01 LIKE 14

Shaun
Hi, I would use this routine while you cut, focus on your diet to keep losing the weight. If
you're new to training you may see some pretty good muscle gains anyway even when
cutting. I think it's best to get the body fat down a bit first then to try and bulk up cleanly
without putting too much fat back on.
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Posted Sat, 07/31/2010 - 23:31 LIKE 27

Steffen
hey -
i would really like to try this workout. I have a home gym and not all the equipement available.
How or with what exercise can Bent Over Reverse Crossovers, Leg Press and Cable
Crossovers be replaced?
Thank you!
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Posted Mon, 08/02/2010 - 10:35 LIKE 16

Steven
Hi Steffen,
I recommend bent over reverse dumbbell flyes, dumbbell lunges and dumbbell flyes.
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Posted Wed, 07/28/2010 - 08:20 LIKE 16

Steven
Hi Jeff,
The best way to curtail muscle growth or weight gain is through diet. Here is an article I
recommend:
https://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-...
Regarding sets, if you can't get near the 10 rep total then I would drop the weight.
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Posted Sat, 07/31/2010 - 12:19 LIKE 17

Jeff
Hi Steve, is it alright to do 2 bicep exercises then switch to 2 shoulder exercise, like
back and forward every two time. Thank you
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Posted Mon, 08/02/2010 - 10:34 LIKE 28

Steven
Hi Jeff,
I would perform all exercises for shoulders first. It is a larger muscle group and you
want to give it 100%.
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Posted Tue, 07/27/2010 - 17:31 LIKE 22

Jeff
Hi Steve,
I know you said we can't gain weight and get cut at the same time. I am trying to get bigger
muscle so if I was to stick with this muscle building routine, is it ok for me to run 30 to 45
minutes cardio after each workout? I am trying to make sure I didn't overwork because I want
to get bigger muscle. When you mention 3 sets and 10 rep each, do I need to use to drop the
weight if I can't complete 10 rep? Like I complete the two sets but I can only do 5 or 6 rep on
third set. Thank you
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Posted Tue, 07/20/2010 - 00:32 LIKE 22

Matt
Wats up Steve?! Hey i was wondering why you dont do biceps and triceps on the same day?
Also what can i do for forearms?
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Posted Tue, 07/20/2010 - 11:47 LIKE 32

Steven
Hi Matt,
In general, because shoulders and chest heavily involve the triceps, there aren't as
many routines that add in a third tricep, or pushing day. You can train like this and have
an arm day, but most routines structure biceps with back or chest, and triceps with
chest or shoulders.
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Posted Wed, 07/14/2010 - 20:30 LIKE 16

Jay
Hi Steve,
My membership at the gym expires in 2 months and I need a workout that will help me gain
muscle mass within the next 2 months. However, there are so many great workouts to choose
from! Haha
Is there a specific workout you recommend? I go the gym about 4-5 times a week. Thanks
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Posted Thu, 07/15/2010 - 14:07 LIKE 23
Steven
Hi Jay,
Most any muscle building workout on the site will help. I would simply pick the one that
motivates you most to train.
https://www.muscleandstrength.com/workouts/muscle-building
Push hard for progression, and eat to grow!
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Posted Wed, 07/14/2010 - 01:37 LIKE 19

stephen
hey steve,
I'm considering trying this workout if been working out alot this summer and i can't seem to
put size on my chest nor arms.i was wondering if this program would break my lack of gains.
And anything you can do to help me would be much appreciated. also my schools gym
doesn't have any cable to do crossovers so i was wondering if you had alternative exercises i
could perform. just looking for some advice to get more muscle.
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Posted Wed, 07/14/2010 - 14:20 LIKE 23

Steven
Hi Stephen,
Gains come from progressively heavier weight and eating enough food so the body can
gain weight. What does your muscle building diet look like?
For cable crossovers, you can perform dumbbell flyes instead.
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Posted Wed, 07/14/2010 - 23:52 LIKE 17

stephen
heres what my diet looks like right now im 5'10" 148lbs
CARBS PROTIEN FATS
10 A.M 67g 16g 10g
-----half hour of cardio after normally on the bike
11 A.M 30g 16g 0g
11:30 preworkout-creatine, carnosine enhancer listed below, and a nitric oxide, water
and glutamine
noon -----workout for hour and a half
1:30 post workout creatine, whey protien isolate s and glutamine shake with milk,
carnosine enhancer(brand is body fuel name of supplement is super set)
+67g 33g 0G
2:30 67g 33g 16g
3 pm ---- another workout but for my sprints and pole vault type lifts
5 PM 50g 30g 16g
7:30 50g 30g 16g
10 pm 50g 30g 16g
11 pm 0 30g 16g
+casein shake+GLUTAMINE+ 1 scoop of peanut butter
i have not started this diet yet but i would like to because i had it made by the guy who
sells me my supplements at nutrition zone. Im trying to figure out some easy and fast
ways to get these totals because i dont have much time to cook let alone know the
values of some of the things I eat. But the workout are all the same and the pre- and
post- supplements, and the casein shake i have been taking these past 3 weeks. I also
try to get close to a gallon of water a day. Im not sure if i'm doing this right so if you
could give some advice into stuff i can quickly eat to get my totals or any tweaks in my
diet plans much appreciated. I was planning on starting the diet and the workout at the
same time.
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Posted Thu, 07/15/2010 - 15:10 LIKE 24

Steven
Hi Stephen,
His approach is solid, but you can simplify eating without having to count every gram of
fats and protein. Eat 3 whole food meals per day - breakfast lunch and dinner. make
sure you get at least 30 grams of protein at each meal, and make dinner a very large
meal. Take a whey shake first thing in the morning, and take casein in between meals
with a banana or a peanut butter sandwich on wheat bread. Take casein before bed.
The key is to eat big whole food meals without stuffing yourself to the point where you
can't exercise. If you don't gain weight with this approach, add in more whole milk,
almonds, and eat ice cream before bed. You can also add a weight gainer shake once
or twice a day.
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Posted Sun, 05/01/2011 - 00:10 LIKE 25

bugster
Thanks, I was wondering what I could use in place of the cable crossovers.
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Posted Tue, 07/13/2010 - 04:44 LIKE 21

Jarmo
HI, I have never used supersets but i would like to give it a try. Could you explain me how the
superset is done? Do I move right after when I do the DB press to DB flyes and make my 3
sets ?
1 Superset do I have to shrugs with both Plate and olympic bar or choose one ?
1 Superset Olympic bar shurgs and Plate shrugs 10 reps on each 3 sets.
2 Superset: Leg press with Leg extensions.
3 Superset: DB press with DB flyes.
Thanks
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Posted Tue, 07/13/2010 - 17:01 LIKE 24

Steven
Hi Jarmo,
You would perform db press, then immediately db flyes. After this you rest, and perform
another superset. Rest and perform a third superset.
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Posted Thu, 07/08/2010 - 11:42 LIKE 24

giovanni
im taking isopure and metrx creatine capsules i emailed u yesterday my routine.. how much n
how often of each suppliment should i take thanks
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Posted Thu, 07/08/2010 - 16:48 LIKE 25

Steven
Hi Giovanni,
Take 5 grams of creatine 30-60 minutes prior to working out, and 5 grams after working
out.
For your whey protein, take it at least first thing in the morning, and after working out.
You can also take it in between major meals.
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Posted Wed, 07/07/2010 - 21:45 LIKE 29

Jon
does a drop set count as 1 or 2 sets performed once? This is referin to the lat pull down
dropset
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Posted Thu, 07/08/2010 - 09:24 LIKE 21

Steven
Hi Jon,
The lat pull down drop set is one set - 4 sets performed once.
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Posted Wed, 07/07/2010 - 14:57 LIKE 28

giovanni
so its ok if i touch the body part once a week? and im taking isopure protein and metrx
creatine capsules
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Posted Wed, 07/07/2010 - 15:28 LIKE 26

Steven
Once a week is fine.
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Posted Wed, 07/07/2010 - 14:48 LIKE 25

giovanni
i used to be 275 shredded im down to 225 cause of my surgery i used 2 touch up my body
parts twice in a week i put that routine together because i thought if i tocuhed up chest once a
week it wouldnt be good... so do you think my above excercise since u already said is to much
volume is enough or to much for some reason in my head touching a body part a week
mentally im saying it isnt enough thats y i volumized it so much... and as far as the cardio i
added in the work out is that ok also.. thanks alot for your time
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Posted Wed, 07/07/2010 - 14:53 LIKE 21

Steven
Hi Giovanni,
It's not too much volume if it works for you. Each of us if different. If you have
experienced muscle gains with that routine, by all means stick with it. That's the most
important thing.
Cardio is perfectly fine.
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Posted Wed, 07/07/2010 - 13:08 LIKE 24

giovanni
hey steve i came back from knee surgery so i pretty much know about working out i been
doing it for years but it was a year lay off so last 3 months i been getting back into it gradually
now im ready for a full routine i know my body so im copy and pasteing my routine please
letme know what you think
Giovanni - 5 minutes treadmill walking and 2 sets warm up light weight 15 reps for whatever
body part is being done... 2-1-2 rule
Sunday- chest and biceps
Incline dumbell press- 4 sets 12 12 10 10 - superset with long bar incline 15 reps
Flat bench smith machine- 4 sets 12 12 10 10 - superset with dumbbell 15 reps
3 sets cable crossovers- 3 sets 10 10 10 - supersets with half weight
Incline dumbbell flyes- 4 sets 12 10 10 10 - superset quickly with upstairs machine flys
Chin ups- 2 sets of max out
Standing long bar curls- 4 sets 10 10 10 10 - superset with just long bar
Seated alternate curl - 4 sets 12 10 10 10 - superset with half weight
Hammer curls- 4 sets 10 10 10 10 - superset with half weight
Standing alternate curls - 3 sets 10 10 10 - superset with half weight
Abs- 4 sets leg lifts 4 sets dumbell sides 4 sets dencline bench situps
Eleptical 45 minutes
Monday- legs
Squat- 4 sets 12 10 8 6 - superset with no weight
Leg press- 4 sets 10 10 10 10 - superset with half weight
Leg extensions- 3 sets 12 12 12 - superset with half weight
Stiff leg deadlift- 4 sets 10 10 10 10
Leg curls- 3 sets 12 12 12 - super set with half weight
Standing barbell calf raise- 4 sets 12 12 12 12
Seated calf raise- 4 sets- 8 8 8 8
Abs- 4 sets leg lifts 4 sets dumbbell sides 4 sets dencline bench situps
tuesday - rest day
Wednesday- shoulders
Long bar seated military press- 4 sets 10 10 10 10 - superset with half weight
Dumbbell lateral (side) raises- 3 sets 10 10 10 - superset with light weight
Seated dumbell reverse crossovers- 3 sets 10 10 10 - superset with light weight
Plate Shrugs- 5 sets 10 10 10 10 10 - superset EACH set with barbell shrugs
Dumbbell front raises- 2 sets 10 10 - superset with light weight
Abs- 4 sets leg lifts 4 sets dumbell sides 4 sets dencline bench situps
Thursday- back and triceps
Lat pull down- 4 sets 12 10 10 10 - superset with half weight
Seated cable rows- 4 sets 12 10 10 10 - superset with half weight
Bent over barbell rows - 4 sets 10 10 10 10 - superset with no weight
Dumbell one arm raises- 3 sets 10 10 10 - superset with half weight
Wide grip pull ups - 2 sets of max out
Close grip bench press- 4 sets 10 10 10 10 - super set with backpress manual
Reverse push downs- 4 sets 12 10 10 10 - superset with straight push down
Behind neck dummbells- 3 sets 15 12 10 - superset with lighter weight
Curl bar behind neck extension- 2 sets 15 15 - superset with lighter weight
Backpress- 2 sets 15 15 no superset
Abs- 4 sets leg lifts 4 sets dumbbell sides 4 sets dencline bench situps
Friday and Saturday- rest days
let me know what you think thanks dude
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Posted Wed, 07/07/2010 - 14:38 LIKE 17

Steven
Hi giovanni,
The split and exercise selection looks good. A little too much volume for my tastes, but
if it is working for you, stick with it.
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Posted Fri, 07/02/2010 - 10:41 LIKE 20

jay
Hello,
2-1-2 rep timing? what do you mean by that?
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Posted Fri, 07/02/2010 - 12:24 LIKE 28

Steven
Hi Jay,
It means that you take a controlled 2 seconds to lift the weight, hold it at contraction for
1 second, then take 2 seconds to lower it back to the starting position.
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Posted Mon, 06/28/2010 - 12:40 LIKE 23

ken
I'm like a couple of folks here I don't fully understand the comment: "Alternate between DB
and Barbell for the bench press excercises." "Alternate between flat bench and incline DB
Flyes." A little more detail or email me at ken_smithjr@yahoo.com to share more specifics
would be great.
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Posted Mon, 06/28/2010 - 12:44 LIKE 21

Steven
Hi Ken,
I believe the workout is recommending perform one set of bench press, then one set of
dumbbell bench press, and then go back to bench press again.
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Posted Sun, 08/26/2012 - 21:26 LIKE 27

gabriel wigington
You alternate flat, incline, decline because we have different muscle areas within the
main muscle group like pecs(chest.
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Posted Wed, 06/23/2010 - 14:07 LIKE 23

kevin
hey steve, when you say: Alternate between DB and Barbell for the bench press exercises.
would a flat bench press set be: a barbell or DB bench set directly followed by a DB incline or
regular fly set, alternating each?
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Posted Mon, 06/21/2010 - 18:43 LIKE 20

alex
hi what could i change the deadlifts for?
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Posted Mon, 06/21/2010 - 19:38 LIKE 28

Steven
I wouldn't recommend replacing deadlifts. They are an incredible mass builder.
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Posted Sun, 06/27/2010 - 09:58 LIKE 29

alex
could i change standing barbell curl to EZ Bar Preacher Curl?
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Posted Mon, 06/28/2010 - 13:38 LIKE 32

Steven
Absolutely!
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Posted Mon, 06/14/2010 - 17:14 LIKE 23
sinner
Hey steve, I was wondering if I can do chest + bicep on mondays and back + tricep on fridays.
I find it very difficult for me to hit tricep after a chest workout because my tris are exhausted at
that point.
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Posted Mon, 06/14/2010 - 18:06 LIKE 28

Steven
That will work. I train biceps with chest myself for that very reason.
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Posted Tue, 10/12/2010 - 14:58 LIKE 26

thushita
me too.. i train biceps with chest.. it works really well.
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Posted Thu, 06/10/2010 - 11:33 LIKE 27

Mike
I was just curious about this workout note
"Alternate between DB and Barbell for the bench press exercises.
Alternate between flat bench and incline DB flyes."
I was told not to switch up the way I workout on a day to day basis but rather stay with the
same routine for about a 2 month period and then make a switch. Would it be terribly
detrimental to not alternate or was I told incorrect information?
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Posted Thu, 06/10/2010 - 14:37 LIKE 20

Steven
You are alternating back and forth between exercises during the same workout.
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Posted Tue, 06/01/2010 - 19:22 LIKE 26

yy
hii steve...is this routine 4 day split for me...im 3 month at Gym and im 188 cm/ 84 kg ....i like to
gain more weight in my body and more muscle mass...? is this efective for mee, or any other
routine...? byee thx
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Posted Wed, 06/02/2010 - 09:02 LIKE 30

Steven
A 4 day split should be fine. Just remember to eat more then it take to maintain your
weight, and push for progression of reps/weight, and you should make good gains.
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Posted Tue, 06/01/2010 - 14:44 LIKE 33

Joshua
Can you please explain what you mean by "triple drop set on leg curls"? Thanks!
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Posted Tue, 06/01/2010 - 17:08 LIKE 27

Steven
You perform a set within the specified rep range, without resting, drop the weight and
do another set, and without resting again, drop the weight and do a third set.
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Posted Wed, 05/19/2010 - 16:37 LIKE 28

dean
ive been doing the pyramid training for about 6 months,12,10,8,6 and increasing the weight
each set.Would i be better off doing 4sets of 10 using the same weight
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Posted Wed, 05/19/2010 - 17:05 LIKE 32

Steven
As long as you are pushing yourself on every set you're doing great. I would stick with
whatever rep scheme you prefer.
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Posted Wed, 05/19/2010 - 16:33 LIKE 44

dean
hi,i wanted to know if you had to increase the weight every set? Are you better of increasing
the weight every set or sticking with the same weight until it becomes to easy?
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Posted Wed, 05/19/2010 - 16:39 LIKE 45

Steven
Always push for more on every set/workout.
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Posted Wed, 09/26/2012 - 19:59 LIKE 38

Ruben
change weight after a week, same reps but w/ high weight
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WE SH IP TO ALGERI A VIE W D E TAILS

Shaun's 4 Day Muscle Building Split

Main Goal Build Muscle

Workout Type Split

Training Level Intermediate

Program Duration 8 weeks

Days Per Week 4

Time Per Workout 45-60 minutes

Equipment Required Barbell, Cables, Dumbbells, Machines

Target Gender Male & Female

Author Shaun McEwan

Remember as always to warm up properly 5-10 mins cardio and stretching,

Daily Workout Schedule:

Exercise Sets Reps

Flat Bench Press 4 8 to 10

Incline Dumbbell Flyes 3 10

Exercise Sets Reps

Overhead Rope Extensions 3 10

Quads, Hamstrings and Glutes

Exercise Sets Reps

Stiff Leg Deadlift 4 10

Exercise Sets Reps

Seated Calf Raise 4 8

Wednesday - Rest Day

Exercise Sets Reps

Dumbbell Lateral Raises 3 10

Bent Over Reverse Crossovers 3 10

Friday - Back and Biceps

Exercise Sets Reps

Lat Pull Down 4 10

Seated Cable Rows 4 10

Bent Over Barbell Row 4 10

Exercise Sets Reps

Seated Alternate Dumbbell Curl 3 8-10

Saturday and Sunday - Rest Days

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