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FREE 12-WEEK PLAN

5-Day Workout Plan for Muscle.

A free 5-day-a-week workout split for building muscle, with sets, reps, and a clear 12-week progression.

Push / Pull / Legs + Upper / Lower · 5 days/week · intermediate · Full gym

01Push
Barbell Bench Press
Chest
4 × 6–10
Incline Barbell Press
Upper chest
4 × 6–10
Standing Overhead Press
Shoulders
4 × 6–10
Cable Lateral Raise
Side delts
3 × 10–12
Cable Pushdown
Triceps
3 × 10–12
02Pull
Barbell Row
Back
4 × 6–10
Lat Pulldown
Lats
4 × 6–10
Reverse Pec Deck
Rear delts
3 × 10–12
Barbell Curl
Biceps
3 × 10–12
Cable Crunch
Core
3 × 10–12
03Legs
Back Squat
Quads
4 × 6–10
Romanian Deadlift
Hamstrings / glutes
4 × 6–10
Leg Press
Quads
4 × 6–10
Lying Leg Curl
Hamstrings
3 × 10–12
Standing Calf Raise
Calves
3 × 10–12
04Upper
Barbell Bench Press
Chest
4 × 6–10
Barbell Row
Back
4 × 6–10
Incline Barbell Press
Upper chest
4 × 6–10
Lat Pulldown
Lats
4 × 6–10
Cable Lateral Raise
Side delts
3 × 10–12
Barbell Curl
Biceps
3 × 10–12
05Lower
Back Squat
Quads
4 × 6–10
Romanian Deadlift
Hamstrings / glutes
4 × 6–10
Leg Press
Quads
4 × 6–10
Lying Leg Curl
Hamstrings
3 × 10–12
Standing Calf Raise
Calves
3 × 10–12
Cable Crunch
Core
3 × 10–12

How the 12 weeks work.

  • Each week, beat last week — one more rep, or a little more weight.
  • When you hit the top of the rep range on every set, add weight next session and drop back to the bottom of the range.
  • Keep 1–2 reps in the tank on most sets. Save the all-out efforts for your top set.
  • Weeks 6 and 12 are deloads — same moves, lighter loads, to let growth catch up.
  • Twelve weeks is one Block. At the end, you'll have the numbers to prove it.

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