Classic Physique: 10-Week Bodybuilding Block
Old-school splits. Modern volume science. Real growth.
Goal
Sculpted, balanced physique
Duration
10 Weeks
Frequency
6 days/wk
Level
Advanced
Full program
Premium$9.99 · one-time
Lifetime access inside the Onyx app.
Want everything? Get All Access for $79
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
Workouts
Classic Physique: 10-Week Bodybuilding Block
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
What athletes are saying
Reviews & Ratings
— / 5
0 reviews
Loading reviews...
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.