Classic Physique: 10-Week Bodybuilding Block
Old-school splits. Modern volume science. Real growth.
Adds the plan to My Library so you can check off each day as you train.
Goal
Sculpted, balanced physique
Duration
10 Weeks
Frequency
6 days/wk
Level
Advanced
Full program
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Workout Summary
Classic Physique: 10-Week Bodybuilding Block
A six-day bro-split rebuilt with current evidence on volume, frequency, and effective reps. Each muscle group gets two stimulating exposures per week - one heavy, one pump - so you grow without joints crying.
Who it's for
- Lifters with 2+ years of training
- Anyone prepping for a physique photoshoot
- Athletes wanting the bro-split feel with smart programming
What you get
- 10 weeks of dual-frequency split programming
- Built-in pre-exhaust and stretch-mediated sets
- Photo-day peak protocol
- Posing and conditioning notes
Pre-session protocol
Warm-up · do this before every workout
Nutrition
Nutrition · Bodybuilding
Lean bulk, 250–500 kcal surplus, protein 1 g/lb, carbs around training.
Supplementation
Supplementation
Creatine, whey, EAAs intra (optional), citrulline pre, magnesium at night.
Sleep & Recovery
Sleep & Recovery
One rest day, deload at week 5, prioritize sleep over everything else.
Training Overview
Training Overview
Chest / Back / Legs / Shoulders+Arms / Weak Point / Pump Day. The first four are heavy. Day 5 hammers your lagging muscle. Day 6 is pure pump.
10 Weeks · Progression
Progression
Add one rep per set weekly. After 4 weeks, add a set to your top exercise. Deload at week 5, repeat through week 10.
Weekly Schedule
Weekly Schedule
Weekly schedule
Your 7-day training split
Tap to see which day trains what
Weekly schedule
Your 7-day training split
Tap to see which day trains what
- MondayChest
- TuesdayBack
- WednesdayLegs
- ThursdayShoulders + Arms
- FridayWeak Point
- SaturdayFull Body Pump
- SundayRest · optional 20–30 min walk or light mobility
Workouts
Classic Physique: 10-Week Bodybuilding Block
Prep tips for the week
Win the day before you step in the gym
8 quick habits that make every session count
Prep tips for the week
Win the day before you step in the gym
8 quick habits that make every session count
Shaker, belt, straps, sleeves, headphones. Zero friction in the morning = zero excuses.
Slow carb + lean protein (oats + whey, rice + chicken). Fuels heavy work without sitting heavy in the stomach.
500 ml water + a pinch of salt 30 min before training. Cramping and brain-fog usually = dehydration, not weakness.
Run the full 3-stage protocol above. Skipping it is the fastest way to leave 10% on the platform.
Weight, reps, RPE. If you don't track it, you can't progress it. Use the Onyx app or a notebook, just log.
Set the rest column as a timer on your watch. Drifting past rest kills intensity and stretches sessions 2x.
0.4 g/kg bodyweight. Whey + banana works, real meal works better. Recovery starts here.
Every 4–6 weeks drop volume 40%. Strength is built in recovery, not in extra sets.
Week 1 free preview · Weeks 2–10 unlock after purchase
Week 1 · Day 1
Chest
Heavy compounds + cable flyes
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline Barbell Press | 4 | 6–8 | 2 min |
| Flat Dumbbell Press | 3 | 8–10 | 90 sec |
| Chest Press Machine | 3 | 10–12 | 90 sec |
| Cable Crossover (low to high) | 3 | 12–15 | 60 sec |
| Cable Crossover (high to low) | 3 | 12–15 | 60 sec |
| Pec Deck Machine | 3 | 12 | 60 sec |
Week 1 · Day 2
Back
Width + thickness
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Weighted Pull Up | 4 | 6–8 | 2 min |
| Chest-Supported Row Machine | 4 | 8–10 | 90 sec |
| Lat Pull Down | 3 | 10–12 | 90 sec |
| Seated Cable Row | 3 | 10–12 | 60 sec |
| Straight-Arm Cable Pullover | 3 | 12 | 60 sec |
| Face Pulls | 3 | 15 | 45 sec |
Week 1 · Day 3
Legs
Quad + posterior chain
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back Squat | 4 | 6–8 | 3 min |
| Hack Squat Machine | 3 | 10 | 2 min |
| Leg Press | 3 | 12 | 90 sec |
| Romanian Deadlift | 3 | 10 | 2 min |
| Seated Leg Curl | 4 | 12 | 60 sec |
| Leg Extension | 4 | 12 | 60 sec |
| Standing Calf Raise | 4 | 12 | 45 sec |
Week 1 · Day 4
Shoulders + Arms
Delts + sleeves
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Seated Dumbbell Shoulder Press | 4 | 8 | 2 min |
| Cable Lateral Raise | 4 | 12 | 60 sec |
| Rear Delt Fly Machine | 3 | 12 | 45 sec |
| Preacher Curl | 3 | 10 | 60 sec |
| Cable Hammer Curl | 3 | 12 | 45 sec |
| Triceps Pushdown | 3 | 12 | 45 sec |
| Overhead Rope Triceps | 3 | 12 | 45 sec |
Week 1 · Day 5
Weak Point
Pick your lagging area, extra volume, machines only
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Chest Press Machine | 4 | 10 | 75 sec |
| Cable Crossover (low to high) | 4 | 12 | 60 sec |
| Seated Cable Row | 4 | 12 | 60 sec |
| Leg Extension | 4 | 15 | 60 sec |
| Seated Leg Curl | 4 | 15 | 60 sec |
Week 1 · Day 6
Full Body Pump
Cables + machines, short rest
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable Crossover (mid) | 3 | 15 | 45 sec |
| Lat Pull Down | 3 | 15 | 45 sec |
| Cable Lateral Raise | 3 | 15 | 45 sec |
| Leg Press | 3 | 15 | 60 sec |
| Cable Curl | 3 | 15 | 45 sec |
| Triceps Pushdown | 3 | 15 | 45 sec |
Week 1 · Day 7
Optional · Active recoveryFull Rest or Light Walk
Take the day off, or just walk 20–30 min and stretch. Recovery is when the gains happen.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Walking | Optional | 20–30 min easy | — |
Reviews & Ratings
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Reviews & Ratings
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FAQ
FAQ
Six days is a lot - can I run five?
Yes. Merge Day 5 and Day 6 into a single weak-point + pump session and take Sunday off.
Run this in the Onyx app
Track every set. Auto-progress every week.
This program is built right into Onyx - videos, logging, deload triggers and PR alerts.