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!

 

Check out our other strength programs at www.cultofstrength.com!