Muscle and Brawn Split Program

Muscle and Brawn Split Program

This program is aimed primarily at lifters who want to primarily gain muscle. Bodyparts are split into 4 workouts, over the course of 6 (or 7) days.

Please use the weight/rep progression, training shy of failure, and de-loading (when necessary). To read more about these training principles, click here.

Day 1. Chest and Triceps.

• Bench Press, 4 sets x 6-8 reps
• DB Bench Press, Incline Bench Press, or Incline DB Bench Press, 3 sets x 8-10 reps
• Close Grip bench press, Seated DB Tricep Extensions, or Skull Crushers, 3 sets x 8-10 reps

For the secondary chest exercise and the tricep exercise, you may choose to stick with a single exercise, or rotate the exercises listed above from workout to workout. Each exercises is performed using the same weight. When you can perform all sets to the rep ceiling (i.e. bench press rep ceiling is 8), then move up by 5 pounds on your next workout.

Day 2. Back.

• Deadlift, 5 sets x 3 reps
• DB Rows, Pullups, T-Bar Rows, or BB Rows, 3 sets x 8-10 reps
• DB Rows, Pullups, T-Bar Rows, or BB Rows, 3 sets x 8-10 reps
  

For the second and third back exercises, you may choose to stick with a single exercise, or rotate the exercises listed above from workout to workout. Each exercises is performed using the same weight. When you can perform all sets to the rep ceiling (i.e. DB rows rep ceiling is 10), then move up by 5 pounds on your next workout.

Day 3. Rest.

Day 4. Shoulders and Biceps.

• Seated Barbell or DB Overhead Press, 4 sets x 6-8 reps
• Upright Rows, 3 sets x 8-10 reps
• Seated DB Curls, Barbell Curls, or Preacher Curls, 3 sets x 8-10 reps

For the bicep exercise, you may choose to stick with a single exercise, or rotate the exercises listed above from workout to workout. Each exercises is performed using the same weight. When you can perform all sets to the rep ceiling (i.e. seated barbell press rep ceiling is 8), then move up by 5 pounds on your next workout.

Day 5. Legs and Abs.

• Squats, 4 sets x 6-8 reps
• Front Squats or Lunges, 2-3 sets x 8-10 reps
• Romanian Deadlifts Or Hamstring Curls, 3 sets x 8-10 reps
• Heavy Ab work, 3 sets x 10-20 reps

For the secondary leg exercise and the hamstring exercise, you may choose to stick with a single exercise, or rotate the exercises listed above from workout to workout. Each exercises is performed using the same weight. When you can perform all sets to the rep ceiling (i.e. squat rep ceiling is 8), then move up by 5 pounds on your next workout.

Day 6. Rest.

Day 7. Repeat cycle, or rest.