0

USD

Search products, brands, workouts...

WE SH IP TO ALGERI A VIE W D E TAILS

Building the X Frame: 10 Week Muscle

Building Workout

Want to build the ultimate "X" frame physique? This 10 week

muscle building upper/lower workout program can help you
accomplish just that. Check it out!
 Workout Summary

Main Goal Build Muscle

Workout Type Split

Training Level Intermediate

Program Duration 10 weeks

Days Per Week 4

Time Per Workout 45-60 minutes

Equipment Required Barbell, Bodyweight, Cables, Dumbbells,

Machines

Target Gender Male

Recommended Supplements Whey Protein, Pre-Workout, Creatine,

Multivitamin

Author Brad Borland

Workout PDF Download Workout

Workout Description
If you draw an X across the human body from shoulder to thigh on both sides you’ll
easily have discovered where the human eye focuses.

The X intersects over the abs and that is the center point where we tend to look at a
physique.

Whether we’re aware of it or not we are drawn to the center and then peripherally to the
outer arms of the X, namely the shoulders and calves.

Why am I saying all this? Well-developed shoulders, abs and calves are the cornerstones
of the classic X frame body.

Broadly built deltoids, a flat waspish midsection, and diamond cut calves define a
balance and proportion that huge arms and thighs just can’t pull off. Build these areas
and you’ll instantly improve your ability to fill the room.
Below is a simple program that stresses the development of these areas while brining
your whole body into balance. Other areas may take a little of a backseat while you bring
up your very own X frame.

The 10 Week X Frame Muscle Building Workout

In this workout routine, you will perform each workout twice per week. Workout 1 could
be Mondays and Thursdays while Workout 2 could be Tuesdays and Fridays.

Rest for 30-60 seconds between each set and exercise. You'll likely find 45 second rest
periods to be the sweet spot.

Workout 1
Working
Exercise Warm Up Sets
Sets

1. Incline Bench Press 2 x 12 5 x 6-10

2 x 12 (on pull
2. Wide Grip Pull Up 5 x failure
down)

3. Seated Dumbbell Lateral Raise 1 x 12 4 x 10-15

4. Standing Rear Deltoid Cable Crossover - 4 x 10-15

5. Seated Dumbbell Arnold Press - 4 x 6-10

6. Barbell Shrug - 3 x 6-10

7a. Ab Crunch - 3 x 15-20

7b. Lying Leg Lift - 3 x 15-20

7c. Bicycle Crunch - 3 x 15-20

Workout 2
Exercise Warm Up Sets Working Sets

1. Machine Standing Calf Raise 1 x 12 3 x 10-15

2a. Single Leg Calf Raise - 3 x 10-15

2b. Seated Calf Raise - 3 x 10-15

3. Front Squat 2 x 12 4 x 6-10

4. Dumbbell Stiff Leg Deadlift 1 x 12 4 x 6-10

5. Barbell Walking Lunge - 3 lengths

 6a. Barbell Curl 1 x 12 4 x 6-10

6b. Tricep Dip 1 x 12 4 x 6-10

7a. Sit Up - 3 x 15-20

7b. Hanging Leg Raise - 3 x 15-20

7c. Plank - 30 Secs

Join over 500k subscribers who receive weekly

workouts, diet plans, videos and expert guides
from Muscle & Strength.

First Name

Email

Choose Your Goal

Subscribe Free

278 SHARES

5 STARS 4 VOTES
RATE THIS

RECOMMENDED FOR YOU

2 Best Exercises For Building a Wide Back Phase Training: Building Muscle Size - The BodyMorph: 12 Week Transformation
Phase 2 Workout
12 Week Workout Program to Get Huge Big & Bold Workout: Simple, Brutal 6 Week Workout Program to Build Lean
Muscle Building Muscle

About The Author

Brad Borland
Brad has a Master's degree in Kinesiology and is a strength and
conditioning specialist, military veteran, and cancer survivor.
View all by Brad Borland »

13 Comments + Post Comment

Posted Mon, 08/06/2018 - 19:56 LIKE 0

Jeremy
Josh, when you say 7a 7b 7c does that mean I would treat those like supersets with no rest
between the 3 exercises ?

REPLY
REPLY

Posted Tue, 08/07/2018 - 08:41 LIKE 0

JoshEngland
Hi Jeremy,
Yes, that is correct.
Hope this helps!

REPLY
REPLY

Posted Sat, 09/08/2018 - 07:53 LIKE 0

Jeremy
 Hello Josh, thanks for the great workout i have been doing it for 4 weeks and already
see and feel great gains in the core area. 1 question i do have is I live in a very small
town in Canada with little gym options.
i go to the newest largest one and it still does not have some of the machines in this
workout. the 2 main ones it is missing is the standing calf machine and the sitting calf
machine used in the first 2 exercises in day 2. what are some good substitutes ?
Jeremy

REPLY
REPLY

Posted Mon, 09/10/2018 - 09:04 LIKE 1

JoshEngland
Hi Jeremy,
You could do dumbbell calf raises or barbell calf raises.
Hope this helps!

REPLY
REPLY

Posted Wed, 02/28/2018 - 10:59 LIKE 3

Will
Is it supposed to be just these 2 workouts repeated for 10 weeks?

REPLY
REPLY

Posted Wed, 02/28/2018 - 15:54 LIKE 3

JoshEngland
Hi Will,
Yes that is correct. The way to split your workouts up is outlined in the article.
Hope this helps!

REPLY
REPLY

Posted Tue, 02/27/2018 - 13:01 LIKE 3

Paul
For the walking Lunge...what exactly is a ‘length’?

REPLY
REPLY

Posted Tue, 02/27/2018 - 13:38 LIKE 4

JoshEngland
Hi Paul,
 A predetermined length - I'd suggest starting off with 20ish yards and try to up it from
there.
Hope this helps!

REPLY
REPLY

Posted Sat, 02/03/2018 - 12:36 LIKE 3

Dave
On Workout #2, the linked video on the first exercise (1. Machine Standing Calf Raise)
indicates this is a shoulder/shrug exercise and not a calf exercise. Is that correct?.

REPLY
REPLY

Posted Mon, 02/05/2018 - 09:45 LIKE 3

JoshEngland
Hi Dave,
Good catch! We'll get that fixed on our end. Thanks for pointing it out!

REPLY
REPLY

Posted Thu, 02/01/2018 - 15:34 LIKE 3

George whitby
Will this also help pump my chest as I am lacking in this area too??

REPLY
REPLY

Posted Thu, 02/01/2018 - 16:42 LIKE 4

JoshEngland
Hi George,
While there is plenty of chest activity here, it's not a point of emphasis in this program.
Perhaps you'd like to try another one of our programs from our database?
https://www.muscleandstrength.com/workout-routines

Hope this helps!

REPLY
REPLY

Posted Mon, 01/22/2018 - 04:53 LIKE 8

Cedric
I've been doing this workout for 3 weeks now and I feel great! Great workout Brad, thanks a
lot!

REPLY
REPLY
HELP & SH IPPING M&S RE WARDS
Help C enter How to e ar n points?
C ont ac t Suppor t Rewards Cat alog
Your Ac c ount
FOLLOW M&S
Order S t atus
Shipping & Retur ns

C ONTACT U S
Muscle & S treng th, LLC
1180 Fir s t S treet S outh
C olumbia, SC 29209
PH : 1 - 8 0 0 - 5 3 7 - 9 9 1 0
Email : click here

JOIN OUR NE WSLE T TER

Build muscle, lose fat & s t ay
moti vated. Join 500,000+
new slet ter sub scr iber s!

First Name

Email Address

Choose Your Goal

Sign Up

About Ca re e r s Wr i te fo r U s A ffi l i a te s Te r m s o f U s e P r i va cy Po l i cy C o o k i e Po l i cy
© C o py r i gh t 2 0 0 5 - 2 0 1 9, M u s c l e & S tre n g th L LC . I m ag e s c o py r i gh t o f th e i r re sp e c ti ve ow n e r s .