Saying you’re a “hard-gainer” is a cop out. You can gain muscle if you eat more and recover better, and we’ll bet anything it’s the lack of those two things that’s holding you back This workout is designed to increase your muscle mass as much as possible in 10 weeks. The program works each muscle group hard once per week using mostly heavy compound exercises. You will train on a 4 day split routine, resting on Wednesdays and the weekends. To get the most out of this program you need to be eating BIG. Big meals, at least 5 times a day.
Week 1-10
[restabs alignment=”osc-tabs-left” responsive=”false” text=”More”]
[restab title=”Day-1″ active=”active”]
| Exercise | Sets | Reps/Time |
| Barbell Bench Press | 3 | 10, 8, 6 |
| Incline Bench Press | 2 | 8, 6 |
| Decline Bench Press | 2 | 8, 6 |
| Dumbbell Flys / Pecdeck Flys | 2 | 10 |
| Front Press | 2 | 8, 6 |
| Side Raises / bend over raises | 2 | 8, 6 |
| Tricep Extension | 2 | 10, 8, adding weight |
| Tricep Bench Dip | 1 | 8 |
[/restab]
[restab title=”Day-2″]
| Exercise | Sets | Reps/Time |
| Chin Up | 3 | Capacity reps |
| Bent Over Barbell Row | 2 | 8 |
| Lat Pull Down | 2 | 8 |
| Standing Barbell Curl | 2 | 8 |
| Squats | 3 | 10, 10, 8 |
| Leg Press | 2 | 8, 6 |
| Leg Curls | 2 | 8, 10 |
| Leg Extension | 2 | 8,10 |
| Calf Raises | 2 | 20 |
[/restab]
[restab title=”Day-3 (Rest/Cardio)”]
Rest / Cardio / Abs
[/restab]
[restab title=”Day-4″]
| Exercise | Sets | Reps/Time |
| Bench Press | 3 | 10 |
| Inclined Bench Press | 2 | 8-10 |
| Parallel Bar dips | 2 | capacity reps |
| Military Press | 2 | 10 |
| Chinning | 3 | Capacity Reps |
| Ground Pully | 2 | 10 |
| Barbell curls | 3 | 10 |
| Triceps Pully push down | 3 | 10 |
[/restab]
[restab title=”Day-5″]
| Exercise | Sets | Reps/Time |
| Squat | 4 | 10, 8, 8, 6, |
| Leg Extension | 3 | 12 |
| Leg Curl | 3 | 12 |
| Standing Calf Raise | 3 | 12 |
| Seated calf Raise | 2 | 12 |
[/restab]
[restab title=”Day-6 (Rest)”]
Rest / Cardios / Abs
[/restab]
[restab title=”Day-7 (Rest)”]
Rest
[/restab]
[/restabs]
very good article
No abs!!!?..
Sir, can you provide split program for shredding(loosing fat)..
sir , i want to ask one more question , what about abs? can i include abs workout in this table.
sr can u tell me in this schedule the exercise of biceps is nothing
3rd class programme schedule…… 4days rest a week, no intense workout,no warm up schedule,leg exercise twice a week……bogus!!!!!
Agreed.. muscles doesn’t fell sore..
Compound exercises so that maximum stress is put upon multiple musles at tje same time……..enough rest days to recuperate…….splits are made as push pull exercises….nice program for beginners…thank you bbindia team….#gains
Compound exercises so that maximum stress is put upon multiple musles at the same time……..enough rest days to recuperate…….splits are made as push pull exercises….nice program for beginners…thank you bbindia team….#gains
Is there no method or procedure through which one can develop a good looking body and physique without the use of any supplement.. not even protein shakes?