10.8.6.3(12 weeks)

Build Muscle

12 weeks / 4 days per week

10/8/6 sets of 10/8/6 then 9/6/3 sets of 3 reps for the last 3 weeks.

Reviews

0 reviews

Week 1

Chin-up

Assistance

1 x 10 reps

Bench Press

Main

10 x 10 reps

Close Grip • Bench Press

Assistance

2 x 10 reps

Barbell Curls

Assistance

5 x 10 reps

Lying • Tricep Extension

Assistance

2 x 10 reps

Reverse Grip • Curl

Assistance

2 x 10 reps

Fly

Assistance

2 x 10 reps

Bent Over • Tricep Extension

Assistance

2 x 20 reps

Overhead • Triceps Extension

Assistance

1 x 20 reps

Wrist curl dumbbell

Assistance

1 x 40 reps

Chin-up

Assistance

1 x 10 reps

Yates Row

Assistance

3 x 10 reps

Shrug

Assistance

3 x 10 reps

Hammer Curl

Assistance

2 x 10 reps

Pullover

Assistance

3 x 10 reps

Bent Over • Tricep Extension

Assistance

2 x 20 reps

Pulldown

Assistance

3 x 10 reps

Single Arm Upright Row

Assistance

2 x 10 reps

Chin-up

Assistance

1 x 10 reps

Overhead • Press

Main

10 x 10 reps

Seated • Overhead • Military Press

Assistance

2 x 10 reps

Preacher Curl

Assistance

2 x 10 reps

Hammer Curl

Assistance

2 x 10 reps

Incline Dumbbell Curls

Assistance

2 x 20 reps

Lateral • Raise

Assistance

3 x 10 reps

Overhead • Press

Assistance

3 x 5 reps

Reverse Grip • Wrist Curl

Assistance

1 x 40 reps

Recommended Pull Exercises

reps

Chin-up

Assistance

1 x 10 reps

Hatfield Squat

Main

10 x 10 reps

Good Morning

Assistance

3 x 10 reps

Lying leg curl

Assistance

2 x 20 reps

Leg Extension

Assistance

4 x 20 reps

Week 2

Chin-up

Assistance

1 x 10 reps

Bench Press

Main

8 x 10 reps

Close Grip • Bench Press

Assistance

2 x 10 reps

Barbell Curls

Assistance

5 x 10 reps

Lying • Tricep Extension

Assistance

2 x 10 reps

Reverse Grip • Curl

Assistance

2 x 10 reps

Fly

Assistance

2 x 10 reps

Bent Over • Tricep Extension

Assistance

2 x 20 reps

Overhead • Triceps Extension

Assistance

1 x 20 reps

Wrist curl dumbbell

Assistance

1 x 40 reps

Chin-up

Assistance

1 x 10 reps

Yates Row

Assistance

3 x 10 reps

Shrug

Assistance

3 x 10 reps

Pullover

Assistance

3 x 10 reps

Hammer Curl

Assistance

2 x 10 reps

Pulldown

Assistance

3 x 10 reps

Bent Over • Tricep Extension

Assistance

2 x 20 reps

Single Arm Upright Row

Assistance

2 x 10 reps

Chin-up

Assistance

1 x 10 reps

Overhead • Press

Main

8 x 10 reps

Seated • Overhead • Military Press

Assistance

2 x 10 reps

Preacher Curl

Assistance

2 x 10 reps

Hammer Curl

Assistance

2 x 10 reps

Incline Dumbbell Curls

Assistance

2 x 20 reps

Lateral • Raise

Assistance

3 x 10 reps

Overhead • Press

Assistance

3 x 5 reps

Reverse Grip • Wrist Curl

Assistance

1 x 40 reps

Recommended Pull Exercises

reps

Chin-up

Assistance

1 x 10 reps

Hatfield Squat

Main

8 x 10 reps

Good Morning

Assistance

3 x 10 reps

Lying leg curl

Assistance

2 x 20 reps

Leg Extension

Assistance

4 x 20 reps

Week 3

Chin-up

Assistance

1 x 10 reps

Bench Press

Main

6 x 10 reps

Close Grip • Bench Press

Assistance

2 x 10 reps

Barbell Curls

Assistance

5 x 10 reps

Lying • Tricep Extension

Assistance

2 x 10 reps

Reverse Grip • Curl

Assistance

2 x 10 reps

Fly

Assistance

2 x 10 reps

Bent Over • Tricep Extension

Assistance

2 x 20 reps

Overhead • Triceps Extension

Assistance

1 x 20 reps

Wrist curl dumbbell

Assistance

1 x 40 reps

Chin-up

Assistance

1 x 10 reps

Yates Row

Assistance

3 x 10 reps

Shrug

Assistance

3 x 10 reps

Pullover

Assistance

3 x 10 reps

Hammer Curl

Assistance

2 x 10 reps

Pulldown

Assistance

3 x 10 reps

Bent Over • Tricep Extension

Assistance

2 x 20 reps

Single Arm Upright Row

Assistance

2 x 10 reps

Chin-up

Assistance

1 x 10 reps

Overhead • Press

Main

6 x 10 reps

Seated • Overhead • Military Press

Assistance

2 x 10 reps

Preacher Curl

Assistance

2 x 10 reps

Hammer Curl

Assistance

2 x 10 reps

Incline Dumbbell Curls

Assistance

2 x 20 reps

Lateral • Raise

Assistance

3 x 10 reps

Overhead • Press

Assistance

3 x 5 reps

Reverse Grip • Wrist Curl

Assistance

1 x 40 reps

Recommended Pull Exercises

reps

Chin-up

Assistance

1 x 10 reps

Hatfield Squat

Main

6 x 10 reps

Good Morning

Assistance

3 x 10 reps

Lying leg curl

Assistance

2 x 20 reps

Leg Extension

Assistance

4 x 20 reps

Week 4

Chin-up

Assistance

1 x 10 reps

Bench Press

Main

10 x 8 reps

Close Grip • Bench Press

Assistance

2 x 10 reps

Barbell Curls

Assistance

5 x 10 reps

Lying • Tricep Extension

Assistance

2 x 10 reps

Reverse Grip • Curl

Assistance

2 x 10 reps

Fly

Assistance

2 x 10 reps

Bent Over • Tricep Extension

Assistance

2 x 20 reps

Overhead • Triceps Extension

Assistance

1 x 20 reps

Wrist curl dumbbell

Assistance

1 x 40 reps

Chin-up

Assistance

1 x 10 reps

Yates Row

Assistance

3 x 10 reps

Shrug

Assistance

3 x 10 reps

Pullover

Assistance

3 x 10 reps

Hammer Curl

Assistance

2 x 10 reps

Pulldown

Assistance

3 x 10 reps

Bent Over • Tricep Extension

Assistance

2 x 20 reps

Single Arm Upright Row

Assistance

2 x 10 reps

Chin-up

Assistance

1 x 10 reps

Overhead • Press

Main

10 x 8 reps

Seated • Overhead • Military Press

Assistance

2 x 10 reps

Preacher Curl

Assistance

2 x 10 reps

Hammer Curl

Assistance

2 x 10 reps

Incline Dumbbell Curls

Assistance

2 x 20 reps

Lateral • Raise

Assistance

3 x 10 reps

Overhead • Press

Assistance

3 x 5 reps

Reverse Grip • Wrist Curl

Assistance

1 x 40 reps

Recommended Pull Exercises

reps

Chin-up

Assistance

1 x 10 reps

Hatfield Squat

Main

10 x 8 reps

Good Morning

Assistance

3 x 10 reps

Lying leg curl

Assistance

2 x 20 reps

Leg Extension

Assistance

4 x 20 reps

Week 5

Chin-up

Assistance

1 x 10 reps

Bench Press

Main

8 x 8 reps

Close Grip • Bench Press

Assistance

2 x 10 reps

Barbell Curls

Assistance

5 x 10 reps

Lying • Tricep Extension

Assistance

2 x 10 reps

Reverse Grip • Curl

Assistance

2 x 10 reps

Fly

Assistance

2 x 10 reps

Bent Over • Tricep Extension

Assistance

2 x 20 reps

Overhead • Triceps Extension

Assistance

1 x 20 reps

Wrist curl dumbbell

Assistance

1 x 40 reps

Chin-up

Assistance

1 x 10 reps

Yates Row

Assistance

3 x 10 reps

Shrug

Assistance

3 x 10 reps

Pullover

Assistance

3 x 10 reps

Hammer Curl

Assistance

2 x 10 reps

Pulldown

Assistance

3 x 10 reps

Bent Over • Tricep Extension

Assistance

2 x 20 reps

Single Arm Upright Row

Assistance

2 x 10 reps

Chin-up

Assistance

1 x 10 reps

Overhead • Press

Main

8 x 8 reps

Seated • Overhead • Military Press

Assistance

2 x 10 reps

Preacher Curl

Assistance

2 x 10 reps

Hammer Curl

Assistance

2 x 10 reps

Incline Dumbbell Curls

Assistance

2 x 20 reps

Lateral • Raise

Assistance

3 x 10 reps

Overhead • Press

Assistance

3 x 5 reps

Reverse Grip • Wrist Curl

Assistance

1 x 40 reps

Recommended Pull Exercises

reps

Chin-up

Assistance

1 x 10 reps

Hatfield Squat

Main

8 x 8 reps

Good Morning

Assistance

3 x 10 reps

Lying leg curl

Assistance

2 x 20 reps

Leg Extension

Assistance

4 x 20 reps

Week 6

Chin-up

Assistance

1 x 10 reps

Bench Press

Main

6 x 8 reps

Close Grip • Bench Press

Assistance

2 x 10 reps

Barbell Curls

Assistance

5 x 10 reps

Lying • Tricep Extension

Assistance

2 x 10 reps

Reverse Grip • Curl

Assistance

2 x 10 reps

Fly

Assistance

2 x 10 reps

Bent Over • Tricep Extension

Assistance

2 x 20 reps

Overhead • Triceps Extension

Assistance

1 x 20 reps

Wrist curl dumbbell

Assistance

1 x 40 reps

Chin-up

Assistance

1 x 10 reps

Yates Row

Assistance

3 x 10 reps

Shrug

Assistance

3 x 10 reps

Pullover

Assistance

3 x 10 reps

Hammer Curl

Assistance

2 x 10 reps

Pulldown

Assistance

3 x 10 reps

Bent Over • Tricep Extension

Assistance

2 x 20 reps

Single Arm Upright Row

Assistance

2 x 10 reps

Chin-up

Assistance

1 x 10 reps

Overhead • Press

Main

6 x 8 reps

Seated • Overhead • Military Press

Assistance

2 x 10 reps

Preacher Curl

Assistance

2 x 10 reps

Hammer Curl

Assistance

2 x 10 reps

Incline Dumbbell Curls

Assistance

2 x 20 reps

Lateral • Raise

Assistance

3 x 10 reps

Overhead • Press

Assistance

3 x 5 reps

Reverse Grip • Wrist Curl

Assistance

1 x 40 reps

Recommended Pull Exercises

reps

Chin-up

Assistance

1 x 10 reps

Hatfield Squat

Main

6 x 8 reps

Good Morning

Assistance

3 x 10 reps

Lying leg curl

Assistance

2 x 20 reps

Leg Extension

Assistance

4 x 20 reps

Week 7

Chin-up

Assistance

1 x 10 reps

Bench Press

Main

10 x 6 reps

Close Grip • Bench Press

Assistance

2 x 10 reps

Barbell Curls

Assistance

5 x 10 reps

Lying • Tricep Extension

Assistance

2 x 10 reps

Reverse Grip • Curl

Assistance

2 x 10 reps

Fly

Assistance

2 x 10 reps

Bent Over • Tricep Extension

Assistance

2 x 20 reps

Overhead • Triceps Extension

Assistance

1 x 20 reps

Wrist curl dumbbell

Assistance

1 x 40 reps

Chin-up

Assistance

1 x 10 reps

Yates Row

Assistance

3 x 10 reps

Shrug

Assistance

3 x 10 reps

Pullover

Assistance

3 x 10 reps

Hammer Curl

Assistance

2 x 10 reps

Pulldown

Assistance

3 x 10 reps

Bent Over • Tricep Extension

Assistance

2 x 20 reps

Single Arm Upright Row

Assistance

2 x 10 reps

Chin-up

Assistance

1 x 10 reps

Overhead • Press

Main

10 x 6 reps

Seated • Overhead • Military Press

Assistance

2 x 10 reps

Preacher Curl

Assistance

2 x 10 reps

Hammer Curl

Assistance

2 x 10 reps

Incline Dumbbell Curls

Assistance

2 x 20 reps

Lateral • Raise

Assistance

3 x 10 reps

Overhead • Press

Assistance

3 x 5 reps

Reverse Grip • Wrist Curl

Assistance

1 x 40 reps

Recommended Pull Exercises

reps

Chin-up

Assistance

1 x 10 reps

Hatfield Squat

Main

10 x 6 reps

Good Morning

Assistance

3 x 10 reps

Lying leg curl

Assistance

2 x 20 reps

Leg Extension

Assistance

4 x 20 reps

Week 8

Chin-up

Assistance

1 x 10 reps

Bench Press

Main

8 x 6 reps

Close Grip • Bench Press

Assistance

2 x 10 reps

Barbell Curls

Assistance

5 x 10 reps

Lying • Tricep Extension

Assistance

2 x 10 reps

Reverse Grip • Curl

Assistance

2 x 10 reps

Fly

Assistance

2 x 10 reps

Bent Over • Tricep Extension

Assistance

2 x 20 reps

Overhead • Triceps Extension

Assistance

1 x 20 reps

Wrist curl dumbbell

Assistance

1 x 40 reps

Chin-up

Assistance

1 x 10 reps

Yates Row

Assistance

3 x 10 reps

Shrug

Assistance

3 x 10 reps

Pullover

Assistance

3 x 10 reps

Hammer Curl

Assistance

2 x 10 reps

Pulldown

Assistance

3 x 10 reps

Bent Over • Tricep Extension

Assistance

2 x 20 reps

Single Arm Upright Row

Assistance

2 x 10 reps

Chin-up

Assistance

1 x 10 reps

Overhead • Press

Main

8 x 6 reps

Seated • Overhead • Military Press

Assistance

2 x 10 reps

Preacher Curl

Assistance

2 x 10 reps

Hammer Curl

Assistance

2 x 10 reps

Incline Dumbbell Curls

Assistance

2 x 20 reps

Lateral • Raise

Assistance

3 x 10 reps

Overhead • Press

Assistance

3 x 5 reps

Reverse Grip • Wrist Curl

Assistance

1 x 40 reps

Recommended Pull Exercises

reps

Chin-up

Assistance

1 x 10 reps

Hatfield Squat

Main

8 x 6 reps

Good Morning

Assistance

3 x 10 reps

Lying leg curl

Assistance

2 x 20 reps

Leg Extension

Assistance

4 x 20 reps

Week 9

Chin-up

Assistance

1 x 10 reps

Bench Press

Main

6 x 6 reps

Close Grip • Bench Press

Assistance

2 x 10 reps

Barbell Curls

Assistance

5 x 10 reps

Lying • Tricep Extension

Assistance

2 x 10 reps

Reverse Grip • Curl

Assistance

2 x 10 reps

Fly

Assistance

2 x 10 reps

Bent Over • Tricep Extension

Assistance

2 x 20 reps

Overhead • Triceps Extension

Assistance

1 x 20 reps

Wrist curl dumbbell

Assistance

1 x 40 reps

Chin-up

Assistance

1 x 10 reps

Yates Row

Assistance

3 x 10 reps

Shrug

Assistance

3 x 10 reps

Pullover

Assistance

3 x 10 reps

Hammer Curl

Assistance

2 x 10 reps

Pulldown

Assistance

3 x 10 reps

Bent Over • Tricep Extension

Assistance

2 x 20 reps

Single Arm Upright Row

Assistance

2 x 10 reps

Chin-up

Assistance

1 x 10 reps

Overhead • Press

Main

6 x 6 reps

Seated • Overhead • Military Press

Assistance

2 x 10 reps

Preacher Curl

Assistance

2 x 10 reps

Hammer Curl

Assistance

2 x 10 reps

Incline Dumbbell Curls

Assistance

2 x 20 reps

Lateral • Raise

Assistance

3 x 10 reps

Overhead • Press

Assistance

3 x 5 reps

Reverse Grip • Wrist Curl

Assistance

1 x 40 reps

Recommended Pull Exercises

reps

Chin-up

Assistance

1 x 10 reps

Hatfield Squat

Main

6 x 6 reps

Good Morning

Assistance

3 x 10 reps

Lying leg curl

Assistance

2 x 20 reps

Leg Extension

Assistance

4 x 20 reps

Week 10

Chin-up

Assistance

1 x 10 reps

Bench Press

Main

9 x 3 reps

Close Grip • Bench Press

Assistance

2 x 10 reps

Barbell Curls

Assistance

5 x 10 reps

Lying • Tricep Extension

Assistance

2 x 10 reps

Reverse Grip • Curl

Assistance

2 x 10 reps

Fly

Assistance

2 x 10 reps

Bent Over • Tricep Extension

Assistance

2 x 20 reps

Overhead • Triceps Extension

Assistance

1 x 20 reps

Wrist curl dumbbell

Assistance

1 x 40 reps

Chin-up

Assistance

1 x 10 reps

Yates Row

Assistance

3 x 10 reps

Shrug

Assistance

3 x 10 reps

Pullover

Assistance

3 x 10 reps

Hammer Curl

Assistance

2 x 10 reps

Pulldown

Assistance

3 x 10 reps

Bent Over • Tricep Extension

Assistance

2 x 20 reps

Single Arm Upright Row

Assistance

2 x 10 reps

Chin-up

Assistance

1 x 10 reps

Overhead • Press

Main

9 x 3 reps

Seated • Overhead • Military Press

Assistance

2 x 10 reps

Preacher Curl

Assistance

2 x 10 reps

Hammer Curl

Assistance

2 x 10 reps

Incline Dumbbell Curls

Assistance

2 x 20 reps

Lateral • Raise

Assistance

3 x 10 reps

Overhead • Press

Assistance

3 x 5 reps

Reverse Grip • Wrist Curl

Assistance

1 x 40 reps

Recommended Pull Exercises

reps

Chin-up

Assistance

1 x 10 reps

Hatfield Squat

Main

9 x 3 reps

Good Morning

Assistance

3 x 10 reps

Lying leg curl

Assistance

2 x 20 reps

Leg Extension

Assistance

4 x 20 reps

Week 11

Chin-up

Assistance

1 x 10 reps

Bench Press

Main

6 x 3 reps

Close Grip • Bench Press

Assistance

2 x 10 reps

Barbell Curls

Assistance

5 x 10 reps

Lying • Tricep Extension

Assistance

2 x 10 reps

Reverse Grip • Curl

Assistance

2 x 10 reps

Fly

Assistance

2 x 10 reps

Bent Over • Tricep Extension

Assistance

2 x 20 reps

Overhead • Triceps Extension

Assistance

1 x 20 reps

Wrist curl dumbbell

Assistance

1 x 40 reps

Chin-up

Assistance

1 x 10 reps

Yates Row

Assistance

3 x 10 reps

Shrug

Assistance

3 x 10 reps

Pullover

Assistance

3 x 10 reps

Hammer Curl

Assistance

2 x 10 reps

Pulldown

Assistance

3 x 10 reps

Bent Over • Tricep Extension

Assistance

2 x 20 reps

Single Arm Upright Row

Assistance

2 x 10 reps

Chin-up

Assistance

1 x 10 reps

Overhead • Press

Main

6 x 3 reps

Seated • Overhead • Military Press

Assistance

2 x 10 reps

Preacher Curl

Assistance

2 x 10 reps

Hammer Curl

Assistance

2 x 10 reps

Incline Dumbbell Curls

Assistance

2 x 20 reps

Lateral • Raise

Assistance

3 x 10 reps

Overhead • Press

Assistance

3 x 5 reps

Reverse Grip • Wrist Curl

Assistance

1 x 40 reps

Recommended Pull Exercises

reps

Chin-up

Assistance

1 x 10 reps

Hatfield Squat

Main

6 x 3 reps

Good Morning

Assistance

3 x 10 reps

Lying leg curl

Assistance

2 x 20 reps

Leg Extension

Assistance

4 x 20 reps

Week 12

Chin-up

Assistance

1 x 10 reps

Bench Press

Main

3 x 3 reps

Close Grip • Bench Press

Assistance

2 x 10 reps

Barbell Curls

Assistance

5 x 10 reps

Lying • Tricep Extension

Assistance

2 x 10 reps

Reverse Grip • Curl

Assistance

2 x 10 reps

Fly

Assistance

2 x 10 reps

Bent Over • Tricep Extension

Assistance

2 x 20 reps

Overhead • Triceps Extension

Assistance

1 x 20 reps

Wrist curl dumbbell

Assistance

1 x 40 reps

Chin-up

Assistance

1 x 10 reps

Yates Row

Assistance

3 x 10 reps

Shrug

Assistance

3 x 10 reps

Pullover

Assistance

3 x 10 reps

Hammer Curl

Assistance

2 x 10 reps

Pulldown

Assistance

3 x 10 reps

Bent Over • Tricep Extension

Assistance

2 x 20 reps

Single Arm Upright Row

Assistance

2 x 10 reps

Chin-up

Assistance

1 x 10 reps

Overhead • Press

Main

3 x 3 reps

Seated • Overhead • Military Press

Assistance

2 x 10 reps

Preacher Curl

Assistance

2 x 10 reps

Hammer Curl

Assistance

2 x 10 reps

Incline Dumbbell Curls

Assistance

2 x 20 reps

Lateral • Raise

Assistance

3 x 10 reps

Overhead • Press

Assistance

3 x 5 reps

Reverse Grip • Wrist Curl

Assistance

1 x 40 reps

Recommended Pull Exercises

reps

Chin-up

Assistance

1 x 10 reps

Hatfield Squat

Main

3 x 3 reps

Good Morning

Assistance

3 x 10 reps

Lying leg curl

Assistance

2 x 20 reps

Leg Extension

Assistance

4 x 20 reps

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10.8.6.3(12 weeks)

Build Muscle

12 weeks / 4 days per week

10/8/6 sets of 10/8/6 then 9/6/3 sets of 3 reps for the last 3 weeks.

Reviews

0 reviews

Week 1

Day 1

Chin-up

Bench Press

Close Grip • Bench Press

Barbell Curls

Lying • Tricep Extension

Reverse Grip • Curl

Fly

Bent Over • Tricep Extension

Overhead • Triceps Extension

Wrist curl dumbbell

Day 2

Chin-up

Yates Row

Shrug

Hammer Curl

Pullover

Bent Over • Tricep Extension

Pulldown

Single Arm Upright Row

Day 3

Chin-up

Overhead • Press

Seated • Overhead • Military Press

Preacher Curl

Hammer Curl

Incline Dumbbell Curls

Lateral • Raise

Overhead • Press

Reverse Grip • Wrist Curl

Recommended Pull Exercises

Day 4

Chin-up

Hatfield Squat

Good Morning

Lying leg curl

Leg Extension

Week 2

Day 1

Chin-up

Bench Press

Close Grip • Bench Press

Barbell Curls

Lying • Tricep Extension

Reverse Grip • Curl

Fly

Bent Over • Tricep Extension

Overhead • Triceps Extension

Wrist curl dumbbell

Day 2

Chin-up

Yates Row

Shrug

Pullover

Hammer Curl

Pulldown

Bent Over • Tricep Extension

Single Arm Upright Row

Day 3

Chin-up

Overhead • Press

Seated • Overhead • Military Press

Preacher Curl

Hammer Curl

Incline Dumbbell Curls

Lateral • Raise

Overhead • Press

Reverse Grip • Wrist Curl

Recommended Pull Exercises

Day 4

Chin-up

Hatfield Squat

Good Morning