This legendary hypertrophy program was popularized by Charles Poliquin as an intense way to pack on muscle mass. Let’s preface this by saying it is a mentally and physically draining program so it is best done in the off-season and definitely not more than once a year.
The program is a 5 day split with 3 days on and 2 days off. Day 1 Chest/Back. Day 2 Legs/Abs. Day 3 Rest. Day 4 Arms/Shoulders. Day 5 Rest. Then, back to Day 1 Chest/Back etc.
Here’s how it looks:
Phase 1
*For movements prescribed for 10 sets, select a weight you could normally do for 20 reps. The goal in phase 1 is to hit 10 sets of 10 reps with that same weight with constant rest intervals. If you are able to hit 10 sets of 10 reps at tempo with the given rest- increase the weight slightly.
Day 1: Chest/Back
| Exercise | Sets | Reps | Tempo | Rest | |
| A1. | Flat or Decline DB Bench Press | 10 | 10 | 4020 | 90 |
| A2. | Chin Ups | 10 | 10 | 4020 | 90 |
| B1. | Incline DB Flys | 3 | 10-12 | 2020 | 60 |
| B2. | Single Arm DB Rows | 3 | 10-12 | 2020 | 60 |
Day 2: Legs/Abs
| Exercise | Sets | Reps | Tempo | Rest | |
| A1. | Back Squats | 10 | 10 | 4020 | 90 |
| A2. | Lying Leg Curls | 10 | 10 | 4020 | 90 |
| B1. | Low Cable Pull Ins | 3 | 10 | 2020 | 60 |
| B2. | Seated Calf Raises | 3 | 10 | 2020 | 60 |
Day 3 Rest.
Day 4: Arms/Shoulders
| Exercise | Sets | Reps | Tempo | Rest | |
| A1. | Straight Bar Dips | 10 | 10 | 3020 | 90 |
| A2. | DB Hammer Curls | 10 | 10 | 3020 | 90 |
| B1. | Bent Over Lateral Raises | 3 | 8-10 | 2020 | 60 |
| B2. | Wrist Curls | 3 | 10-12 | 2020 | 60 |
Day 5 Rest.
Repeat for 6 of these 5 day cycles for 30 days. Next, reduce the volume for 6-8 reps and 4-6 sets for 3 weeks before beginning Phase 2. The idea is for this 3 week block is to let your body recover before reintroducing high volume in Phase 2.
Phase 2
*For movements prescribed for 10 sets, select a weight you could normally do for 12 reps. The
goal in phase 2 is to hit 10 sets of 6 for that same weight with constant rest intervals.
Day 1: Chest/Back
| Exercise | Sets | Reps | Tempo | Rest | |
| A1. | Incline DB Press | 10 | 6 | 5010 | 90 |
| A2. | Wide Grip Pull Ups | 10 | 6 | 5010 | 90 |
| B1. | Flat DB Flys | 3 | 6 | 3010 | 60 |
| B2. | Bent Over Row | 3 | 6 | 3010 | 60 |
Day 2: Legs/Abs
| Exercise | Sets | Reps | Tempo | Rest | |
| A1. | Front Squat | 10 | 6 | 50X0 | 90 |
| A2. | Seated Leg Curls | 10 | 6 | 50X0 | 90 |
| B1. | Twisting Crunches | 3 | 12-15 | 3030 | 60 |
| B2. | Standing Calf Raises | 3 | 12-15 | 3030 | 60 |
Day 3 Rest
Day 4: Arms/Shoulders
| Exercise | Sets | Reps | Tempo | Rest | |
| A1. | Close Grip Bench Press | 10 | 6 | 4020 | 90 |
| A2. | Incline DB Curls | 10 | 6 | 4020 | 90 |
| B1. | Seated Lateral Raises | 3 | 10-12 | 2020 | 60 |
| B2. | Reverse Curls | 3 | 10-12 | 2020 | 60 |
Day 5 Rest
Give yourself the greatest chance for success by sleeping, resting, and eating well throughout this program. Do NOT neglect tempo or extend rest just so you can hit the allotted reps. Stick to the program as written. You will be rewarded for your sweat and pain with toughness, grit, and of course, muscle mass!
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