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!

  • Main Goal

Build Muscle

  • Workout Type


  • Training Level


  • Program Duration10 weeks
  • Days Per Week


  • Time Per Workout45-60 minutes
  • Equipment Required

Barbell, Bodyweight, Cables, Dumbbells, Machines

  • Target GenderMale
  • Recommended Supps

Whey Protein

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

Exercise Warm Up Sets Working Sets
1. Incline Bench Press 2 x 12 5 x 6-10
2. Wide Grip Pull Up 2 x 12 (on pull down) 5 x failure
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
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