The X-Frame Workout for a Bodybuilding Physique

Bodybuilding! The sport that’s so weird and niche that it’s only famous on Instagram.

Regardless, we’d all aspire to have some of their gains and looks, right? Speaking about “looks,” how ‘bout that X-frame? Pretty insane.

Well, it’ll take a long time to get there, but I’m going to teach you the ins and outs of how to do it. Here’s our X-frame workout for sculpting a bodybuilding physique!

X-Frame Workout Overview

First off, we need to talk about the workout itself. If you could only diet or train for a bodybuilding contest, most of us would probably choose training. Training for bodybuilding is hard and also vastly different from what you may think.

We often hear or see training programs from pro bodybuilders, and we’re incredibly eager to follow them. The problem is – that program was designed specifically for them. They have genetics, food, supplements, “supplements,” and recovery capabilities that you don’t.

Please… don’t blindly follow a pro bodybuilder’s training program.

With that said, how do you design a program? Well, we have to apply a few “rules” if we’re looking to build that proportional X-frame physique:

• You have to practice progressive overload.
• Don’t kill yourself with volume, especially if you’re a beginner.
• Only the most elite athletes can get away with training a muscle once a week.
• Focus on getting stronger by adding load or adding reps.

This may all seem confusing, so that’s why I’ve taken the liberty of sharing a plan I recently gave to a client of mine. This can be adapted for beginners or more advanced individuals.

If you’ve been training for more than 18 months, you might need to add 3 – 4 sets to the sessions – nothing else. Less than 6 months, remove 30% of all the volume.

• Fitness level: Intermediate to advanced
• Duration: 16 weeks
• Workouts per week: 5
• Average workout duration: 75 minutes
• Equipment needed: Full gym
• Goal: Build muscle

The 16 weeks won’t all be “pushing the limits.” In fact, you’ll probably spend a good 8 weeks training optimally (and hard) before deloading for one week and then repeating. A deload is simply a week where you drop the volume in half and the load by 40%.

A deload isn’t completely necessary. However, in my experience, I’ve found them to be necessary for people that really push the limits.

One last thing: this program is set up for someone looking to build muscle, not lose fat. Being in a fat loss phase means you have extra stress, meaning recovery will be compromised, meaning volume has to drop.

X-Frame Workout Schedule & Details

Alright! Now that all is said and done, let’s look at the actual program – 5 sessions per week with adequate rest in between. This will be a mishmash of push-pull-legs and a “bro split.”

Because we’re chasing an X-frame, there’ll be a great focus on the lats, shoulders, and quads. Rest time for all the sets is 2 – 2.5 minutes.

Day 1: Push Day (Chest, Shoulders, and Triceps)

• Incline Barbell Press – 3 sets x 6 – 10 reps
• Flat Chest Press Machine – 2 sets x 8 – 12 reps
• Cable Lateral Raises – 3 sets x 8 – 15 reps
• Cable Rear Delt Raise – 2 sets x 6 – 10 reps
• JM Press – 3 sets x 6 – 10 reps
• Overhead Rope Extensions – 2 sets x 10 – 15 reps

Day 2: Leg Day (Quads, Hamstrings, Glutes, and Biceps)

• Hack Squat – 3 sets x 5 – 12 reps
• Adductor Machine – 2 sets x 6 – 12 reps
• Leg Extensions – 2 sets x 8 – 15 reps
• Seated Hamstring Curl – 2 sets x 10 – 15 reps
• Dumbbell RDL – 3 sets x 6 – 12 reps
• Preacher Curl – 3 sets x 10 – 15 reps
• Cable EZ Bar Curl – 1 set x 8 – 12 reps

Day 3: Off Day (Do light cardio [10 – 15 minutes] and some vacuum training)

Day 4: Pull Day (Back, Biceps)

• Single Arm Pulldown – 3 sets x 6 – 15 reps
• Barbell Rows – 3 sets x 6 – 15 reps
• Straight Arm Pulldown – 2 sets x 10 – 15 reps
• Chest Supported Upper back Rows – 3 sets x 6 – 12 reps
• Chin-ups – 2 sets x to failure
• Dumbbell Curls – 3 sets x 6 – 12 reps
• Hammer Dumbbell Curls – 2 sets x 8 – 12 reps

Day 5: Push and Quads (Chest, Shoulders, Triceps, and Quads)

• Barbell Overhead Seated Press – 3 sets x 8 – 15 reps
• Cable Lateral Raises – 3 sets x 8 – 15 reps
• Cable Flyes – 3 sets x 6 – 12 reps
• Flat Dumbbell Press – 2 sets x 10 – 15 reps
• Single Arm Rope Extensions – 3 sets x 12 – 15 reps
• Adductor Machine – 2 sets x 6 – 12 reps
• Leg Extensions – 2 sets x 8 – 15 reps

Day 6: Posterior Day (Back, Biceps, Glutes, and Hamstrings)

• Neutral Grip Pulldown – 2 sets x 10 – 15 reps
• Chest Supported Upper back Rows – 3 sets x 6 – 12 reps
• Underhand Pulldown – 1 set x 8 – 10 reps
• Cable Glute Kickback – 3 sets x 6 – 12 reps
• Lying Hamstring Curl – 3 sets x 6 – 15 reps
• Barbell Curl – 2 Drop Sets x 10 + 20 reps

Day 6: Off*

* On off days, you can do some cardio, although it’s not needed. It only becomes necessary when your hunger is poor or when you feel your fitness becomes the limiting factor while training. Low-intensity cardio can help both of these situations. Going for hikes or nature walks can even help with recovery – but more on that later.

So you may have noticed that it’s remarkably low volume. This is for a very good reason – volume (on its own) doesn’t drive hypertrophy. We need to focus on increasing mechanical tension. Mechanical tension can be described as the severity of a set based on load, reps, and “distance from failure.”

Because you recruit most of the muscle fibers around 3 – 4 reps shy of complete failure, that’s where most of your sets should end. One or two of the earlier sets might be to complete failure, but 3 – 4 reps shy of complete failure is the sweet spot. Then, you only need to progress week to week.

Here’s an example:

As you can see, you can progress by adding load or simply increasing the number of reps. Sometimes, you won’t be able to increase due to fatigue or strength lacking. If this continues for weeks, make sure you’re actually eating enough and recovering.

To improve recovery, make sure you’re also sleeping 8 hours per night and that your sleep hygiene is on point! Try to avoid screens before going to bed as well.

Other things you can do to improve recovery include:

• Meditation and massage
• Spending time with friends/family
• Eating a higher-carb diet
• More carbs around the workout
• Try to minimize work and social stress

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X-Frame Workout Diet

Since this training plan is focused on building pure, lean muscle, I hope you brought your appetite! You’ll be consuming slightly more food than your body currently needs, allowing the body to “convert” that extra energy into muscle tissue.

Will some convert into fat? Yes, get over it.

Those who limit fat gain completely aren’t completely gaining all the muscle they could be gaining. I’m not saying get sloppy and fat, but you gotta eat.

Well, what are you supposed to eat? And how much? Here is a simple guide:

Step 1 – Calculate Your Calories

Calculate your calorie intake with the Harris-Benedict equation, and add 200 calories to your maintenance calories

Step 2 – Split Your Macros

Next, you’ll split your macros according to your current body weight.

Step 3 – Monitor Your Weight

Weight yourself three times per week with a scale to get an average weight on a weekly basis. You should be gaining 0.5 – 1.0% of your total body weight per week. When weight gain stops, add an extra 200 calories.

Step 4 – Adjust Your Plan

This is the last step for a reason. These are things you can do to “help” in your progress. Some of these are based on studies, while others are just what professional bodybuilders do.

• When adding calories (carbohydrates), add them closer to your workout. This could help with muscle gain and recovery.
• Including foods that digest easily (lower in fat and fiber) could help with hunger issues and keep your waist as small as possible.
• While multiple smaller meals aren’t better for muscle gain, they’re better for digestion – again, trying to keep that waist tight.
• Liquid calories (shakes, etc.) go a long way when hunger is low.
• Food options should include things you enjoy eating. If you’re going to be eating this food for 16 weeks, you best get good at cooking and spicing your food.

Step 5 – Supplements (Optional)

Okay, this isn’t technically needed, but it’s still worth mentioning. Certain supplements do work. That said, around 70% of the stuff on the market does not.

The ones worth the money are creatine, protein powder, multivitamins, vitamin D, zinc, and chromium (especially if you eat a lot of carbs).

Here are some great food options you can look at:

There are, of course, several hundred different types of foods for you to choose from. Opt for foods you can afford to eat a lot of – financially, and look at digestion.

Try different cooking methods and seasonings to keep things interesting! It’s okay to use some sauces while in a muscle-gaining phase – just not too much.

2 X-Frame Workout Pros

1. Low volume means less time spent in the gym! I gym with a program similar to this, and I’m in and out of the gym in 90 minutes. My friends – who prefer pump workouts – could end up spending 120 – 150 minutes in the gym. Try not to spend too much time on the phone, and prioritize the 75 minutes you’re spending in the gym.
2. Progression is (mostly) linear. It won’t be for everyone – and certainly not all the time. If you control your nutrition (and hydration), sleep, stress, supplements, and volume as perfectly as you can, you have no reason not to progress. If you find yourself never progressing, make sure all of those factors are in place and then ask yourself, “Am I trying hard enough?”

2 X-Frame Workout Cons

1. You need a certain personality to really love this type of training. You should love the idea of being better, being stronger, and progressing. If you’re someone who doesn’t love the chase or progression, don’t even waste your time. Mentally, you’ll hate this.
2. There’s a risk of injury, especially for those who are newer to training and don’t know how to approach failure training properly. You need to treat each set with respect … or it’ll bite you back. Spend a few minutes warming up, and make sure you’re completely ready before attacking the next set.

X-Frame Workout Conclusion

Building an X-frame isn’t easy. In fact, it’s probably the hardest thing you can do in regard to aesthetics. It’s not easy keeping your waist that tight while piling calories away. It also isn’t easy progressing week to week.

This is why it’s important that you have the personality type that fits this style of training. It’s perfectly fine if you don’t – there’s nothing wrong with it. But hammering away at something you don’t love doing will only lead to disappointment.

The biggest takeaway you need to learn is that you’re in control. The more you control your food, sleep, environment, and stress, the more you can progress in the gym.

If everything is perfect to the T, and everything goes perfectly, why couldn’t you progress your lifts?

Lastly, to address those who believe training a muscle once a week is enough, let’s bring your friend, and I’ll bring mine. Yours trains legs once a week, and mine trains legs 2 – 3 times a week. 6 months down the line, let’s compare your 26 sessions vs. my 52 – 78 sessions.

I can promise you – my guy will win.

In order to do that, you need to do lower volume, and this means you have to increase intensity. So, that’s the summary of this plan. Short, intense, and brutal. Now get out there, grab a logbook, and beat your numbers!

FAQs

What Is an X-Frame Physique?

The X-frame physique is a term used to describe those individuals who have a physique that resembles the “look” of an X. This means that they have broad shoulders and lats, a very small waist, and large legs.

This was popularized by bodybuilders in the 70s – 90s and by today’s classic bodybuilding. A prime example would be Chris Bumstead, a figure with a massive upper body to waist proportions but then legs just as wide as his waist.

How Do You Make an X-Frame Physique?

There are technically two ways of doing this. Remember – the overarching idea is to make the waist appear as small as possible.

The first is building big legs and a big upper body and keeping the waist as small as possible.

The next option is a bit controversial – just get as damn big as you can. Naturally, your waist will always remain a bit smaller, but it won’t be as aesthetic as the first strategy.

One thing to remember is that a lot of this is dictated by genetics. You can’t change your bone structure, and you can’t change the incision points of your muscles. So make the best of what you have, and remember, every person is different. We all have blessings and curses.

X-Frame vs V-Taper: What’s the Difference?

A V-taper only refers to the upper body looking like a V. This means a small waist with large shoulders and lats. A very aesthetic physique, sure. However, the X-Frame takes it to the next level. The X-frame doubles down on the look and includes large legs as well. This will make the waist look even smaller! X-frames are also much harder to achieve and typically take way longer.

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