GET STRONGER

The "Get Stronger Program" is designed for bodybuilders, not beginners.

A five-day split is arguably the best workout split for muscle growth since it allows you to optimize training volume and emphasis on every muscle group while still allowing you to take enough rest days each week. 


Training Split:

Sat – Quads & Calves 

Sun – Back & Biceps

Mon – Delts & Triceps

Tues – off

Wed – Hamstrings & Glutes 

Thurs – Chest & Shoulders & Traps 

Fri – off

QUADS + CALVES

A. Squat (free bar)

1 x empty bar 

1 x warm up 6-8 reps

3 x hard working sets 5-7 reps 

1 x back off set 12 reps 

B. Leg Extension 

5 x 8-10 super hard contraction at the top

C. Hack Squat

1 x 10 super slow 

1 x 10 slow down, fast up 

1 x 10 fast down, pause, slow up 

2 x 10 controlled up & down

D. Leg Press

5 x 10 increase weight each set 


E. Standing calf raise 

3-4 x 20 full stretch and contract 


BACK & BICEP

A. Pull Ups

4 sets till failure 

slow eccentric and top hold for 1 

B. Seated Cable Row

2 x 12 with full stretch into hard hold on the contraction

2 x 10 hard out

1 set with triple drop 8, 8, 8

increase weight all sets 

C. Underhand Pulldown

Pull bar to below chest, drive the elbows to the hips for a full lower lat contraction at the bottom

2 x 15 with full stretch into hard hold on the contraction

2 x 12 hard out

1 set with triple drop 8, 8, 8

increase weight all sets 

D. BB Bent Over Row

Body at 45degrees row the bar into groin/hip area

3 x 5-7 working sets

Last set back off 12 reps 

E. Single Arm Row  

Focus on full stretch 

4 x 6reps

F. Standing BB Curl

3 x 5-7reps

G. Seated Hammer Curl

3 x 10-12reps 

Increase weight as you go 


DELT, TRICEP

A. Standing Side Laterals 

5 x 10-12 sets increase as you go 

focus on very good form

B. Standing BB Press

1 x empty bar 

1 x warm up 6-8 reps 

3 x hard working sets 5-7 reps 

C. DB Shoulder Press 

2 x 12 super slow

2 x 12 controlled both directions 

D. BB Front Raise

3 x 12-15 with pause at the top

increase weight if possible 

1 x triple drop set 8, 8, 8


E. Rear Delt Reverse Pec Dec

Focus on the form to make sure it is rear delt working and the middle back is not taking over…

5 x 8-10

last set triple drop 8, 8, 8

F. EZ Bar Skullcrusher 

3 x 7-10

Increase weight as you go 

G. Tricep Rope Pulldown

3 x 10-12

increase weight as you go

HAMSTRINGS & GLUTES

A. Deadlift 

1 x empty bar 

1 x warm up 6-8 reps 

3 x hard working sets 5-7 reps 

B. Seated Hamstring Curl 

5 x 8-10 hard hold at the bottom with weight increase each set 

C. DB RDL 

4 x 7-10

D. Abductors 

3-4 x 20


CHEST & DELTS & TRAPS

A. BB Incline BB Press 

1 x empty bar 

1 x warm up 6-8 reps 

3 x hard working sets 5-7 reps 

1 x back off set 12 reps 

B. Seated Cable Flyes  

5 x 8-10 super hard contraction in the center

C. Flat DB Press

2 x 12 super slow

2 x 12 controlled both directions 

increase weight each set

D. Dips 

3 sets till failure 

E. EZ Bar Upright Row

Use the cable and pause at the top of each rep

3 x 7-10 increase weight each set

Last one drop set 8, 8, 8

F. DB Shrugs

2 x 5-7 hard contraction

2 x 12 pumping reps 

G. Side Laterals

3-4 x 15 pumping reps 

Questions?

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