X‑Frame Builder: 10‑Week Muscle Plan

Build the classic X‑frame physique with 10 weeks of focused muscle‑building training.

Intermediate

Build Muscle

4 days/week

Gym

For Men

10 Weeks

Description

Want that powerful X‑frame look wide shoulders, a thick back, and a strong upper body that tapers into a tight waist? This 10‑week muscle‑building program is designed to help you build it step by step.

You’ll train four days per week using proven gym-based lifts that focus on building your shoulders, back, chest, and arms while developing overall strength and muscle density. The goal is simple: add quality size in the right places so your physique naturally develops that athletic X shape.

Workout Plan

Workout A

Barbell Incline Bench Press

Set	Reps	Weight
1	12	-
2	12	-
3	10	-
4	10	-
5	10	-
6	8	-
7	8	-
8	6	-

Notes:

Warm up in the first 2 sets, then go heavy for the next 5 sets.

Wide-Grip Rear Pull-Up

Set	Reps	Weight
1	12	-
2	12	-
3	15	-
4	15	-
5	15	-
6	15	-
7	12	-
8	12	-

Notes:

Warm up in the first 2 sets, then go heavy in the remaining sets.

Dumbbell Seated Lateral Raise

Set	Reps	Weight
1	12	-
2	15	-
3	12	-
4	12	-
5	10	-

Notes:

Warm up in the first set, then start the workout.

Cable Standing Twist Row (V-bar)

Set	Reps	Weight
1	15	-
2	15	-
3	12	-
4	10	-

Dumbbell Arnold Press

Set	Reps	Weight
1	10	-
2	8	-
3	8	-
4	6	-

Barbell Shrug

Set	Reps	Weight
1	10	-
2	8	-
3	6	-

Crunch (Floor)

Set	Reps	Weight
1	15	-
2	15	-
3	15	-

Standing Quadriceps Stretch

Set	Reps	Weight
1	15	-
2	15	-
3	15	-

Floor Crunch

Set	Reps	Weight
1	15	-
2	15	-
3	15	-

Workout B

Lever Standing Calf Raise

Set	Reps	Weight
1	12	-
2	15	-
3	15	-
4	15	-

Notes:

Warm up your calves in the first set, then start the workout.

Lever Seated One-Leg Calf Raise

Set	Reps	Weight
1	15	-
2	15	-
3	15	-

Lever Seated Calf Raise (Plate-Loaded)

Set	Reps	Weight
1	15	-
2	15	-
3	15	-

Barbell Front Squat

Set	Reps	Weight
1	12	-
2	12	-
3	10	-
4	8	-
5	8	-
6	6	-

Notes:

Warm up your legs in the first 2 sets, then start the workout.

Dumbbell Stiff-Leg Deadlift

Set	Reps	Weight
1	12	-
2	10	-
3	8	-
4	8	-
5	6	-

Notes:

Warm up your legs in the first set, then start the workout.

Barbell Lunge

Set	Reps	Weight
1	3	-

Notes:

One 3-step set

Barbell Curl

Set	Reps	Weight
1	12	-
2	10	-
3	8	-
4	8	-
5	6	-

Notes:

Warm up your arms in the first set, then start the workout.

Triceps Dip

Set	Reps	Weight
1	12	-
2	10	-
3	8	-
4	8	-
5	6	-

Notes:

Warm up your triceps in the first set, then begin.

Sit-up

Set	Reps	Weight
1	15	-
2	15	-
3	15	-

Hanging Straight Leg Raise

Set	Reps	Weight
1	15	-
2	15	-
3	15	-

Front Plank

Set	Reps	Weight
1	30	-

Notes:

30 seconds