X‑Frame Builder: 10‑Week Muscle Plan
Build the classic X‑frame physique with 10 weeks of focused muscle‑building training.
- Length
- 10 weeks
- Days a week
- 4
- Session length
- 50 to 80 min
- Equipment
- Bodyweight, Barbell, Machine
- Exercises
- 20 across 2 workout days
- In the app
- Free routine web version free to read
The plan
Repeat the same workouts every week for the length of the routine. Add reps or sets before you add weight.
Phase 1 — X‑Frame Foundation
Workout A 9 exercises
-
Barbell Incline Bench Press8 sets: 12, 12, 10, 10, 10, 8, 8, 6 repsUse the first 2 sets to warm up, then go heavy for the next 5 sets. -
Wide-Grip Rear Pull-Up8 sets: 12, 12, 15, 15, 15, 15, 12, 12 repsWarm up in the first 2 sets, then continue the remaining sets heavy. -
Dumbbell Seated Lateral Raise5 sets: 12, 15, 12, 12, 10 repsWarm up in the first set, then start the workout. -
Cable Standing Twist Row (V-bar)4 sets: 15, 15, 12, 10 reps -
Dumbbell Arnold Press4 sets: 10, 8, 8, 6 reps -
Barbell Shrug3 sets: 10, 8, 6 reps -
Crunch (Floor)3 × 15 reps -
Standing Quadriceps Stretch3 × 15 s -
Floor Crunch3 × 15 reps
Workout B 11 exercises
-
Lever Standing Calf Raise4 sets: 12, 15, 15, 15 repsWarm up your calves in the first set, then start. -
Lever Seated One-Leg Calf Raise3 × 15 reps -
Lever Seated Calf Raise (Plate-Loaded)3 × 15 reps -
Barbell Front Squat6 sets: 12, 12, 10, 8, 8, 6 repsWarm up your legs in the first 2 sets, then start. -
Dumbbell Stiff-Leg Deadlift5 sets: 12, 10, 8, 8, 6 repsWarm up your legs in the first set, then start. -
Barbell Lunge3 reps1 three-step drop set. -
Barbell Curl5 sets: 12, 10, 8, 8, 6 repsWarm up your arms in the first set, then start. -
Triceps Dip5 sets: 12, 10, 8, 8, 6 repsWarm up your triceps in the first set, then start. -
Sit-up3 × 15 reps -
Hanging Straight Leg Raise3 × 15 reps -
Front Plank30 s30 seconds.
