Sample Training Programme for Gaining Muscle

Training programmes such as the 5x5 or 6x6 work well for muscle growth, all of which are high intensity, high volume regimens. The 10x3 training programme, created by Derek "Beast" Charlebois (2007) is of a similar nature, with mass AND strength results achieved. For more information on the principles behind the 10x3 Training Programme, read The Power to be Pretty: Training for Strength and Lean Mass.

The following 10x3 training programme is an adaptation of the original programme. This adaptation is recommended only for experienced and more advanced lifters, and it is a 6-day a week programme, that, completed for 12 weeks requires dedication and sacrifice, but is well worth it in the end.


Monday

Morning Cardio: 30 minutes of low to moderate intensity

Abs

Weights: Squat - 10 sets of 3 reps (2-3 minutes recovery between sets)

Post-Weights Cardio: 30 minutes of low to moderate intensity

Stretch: 20-30 minutes

Tuesday

Morning Cardio: 30 minutes of low to moderate intensity

Weights: 3 sets of 8-12 Reps of EACH exercise (1-2 minutes recovery between sets)

  1. Squat Assist
  2. Leg Press
  3. Leg Extensions
  4. Lunges
  5. Wrist Curls
  6. Calves

Stretch: 20-30 minutes

Wednesday

Morning Cardio: 30 minutes of low to moderate intensity

Weights: Bench - 10 sets of 3 reps with 2-second pause at bottom of each rep (2-3 minutes recovery between sets)

Abs

Post-Weights Cardio: 30 minutes of low to moderate intensity

Stretch: 20-30 minutes

Thursday

Morning Cardio: 30 minutes of low to moderate intensity

Weights: 3 sets of 8-12 Reps of EACH exercise (1-2 minutes recovery between sets)

  1. Bench Assist
  2. Shoulder Press
  3. Barbell Shoulder Shrugs (alternate every week between front shrugs and behind the back trap shrugs)
  4. Wide Position Weighted Push-Ups (use plates balanced on back)
  5. Close-Grip Bench Press
  6. Incline Wide Angle Dips (feet positioned on bench with only edges of heels touching, hands positioned on elevated platform, with 3-seconds at bottom of movement)
  7. Press-Downs
  8. Wrist Curls
  9. Calves

Stretch: 20-30 minutes

Friday

Morning Cardio: 30 minutes of low to moderate intensity

Abs

Weights: Deadlift - 10 sets of 3 reps with a complete stop and 2-second "reset" at bottom (2-3 minutes recovery between sets)

Post-Weights Cardio: 30 minutes of low to moderate intensity

Stretch: 20-30 minutes

Saturday (The day that separates the best from the rest)

Morning Cardio: 30 minutes of low to moderate intensity

Weights: 3 sets of 8-12 Reps of EACH exercise (1-2 minutes recovery between sets)

  1. Back Assist
  2. Pull-Ups
  3. Lat Pull-Downs
  4. Standard Barbell Rows
  5. Low Rows or Reverse Rows (alternate back and forth between each week)
  6. Barbell Bicep Curls
  7. Hammer Curls
  8. Reverse Curls
  9. Leg Curls
  10. Wrist Curls
  11. Calves

Stretch: 20-30 minutes

Sunday

DAY OFF (if you want to do something active, do no more than 30 minutes of low to moderate intensity cardio, followed by 20-30 minutes of stretching)





For more information on muscle accretion, read the articles at Gaining Muscle

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Motivationals (excluding quotations) © 2011-2017 Rosie Chee.

Photography courtesy of Tim Brown.