The 28 Method Workout Plan: Outstanding Way to Gain Muscle

Dreaming of pumped muscles or the perfect muscular biceps? The 28 Method Workout is the perfect fit for everyone including elite bodybuilders and amateur lifters looking to build some muscle.

When you have decided to take up the complicated task of bodybuilding or gaining muscles, this method of lifting brings you the best and finest results in achieving the desired muscles.

What is The 28 Method Workout?

Professional bodybuilders use 28 method very often. Basically it is an advanced method for executing resistance exercises. This popular method can be used for many exercises. You can include this technique in squats, shoulder press, and leg curls etc.

What does The 28 Method Workout Consist of?

28 Method Workout

Hey there! We hope you love our fitness programs and the products we recommend. Just so you know, Dr Workout is reader-supported. When you buy through links on our site, we may earn an affiliate commission at no extra cost to you. It helps us keep the lights on. Thanks.

This technique is a classic bunch of below mentioned sub-techniques:

  • 7 Regular Reps
  • 7 Very Slow Reps
  • 7 Top Half Reps
  • 7 Bottom Half Reps

And the bodybuilding world is loving this math to build a great body.

As your muscles get tired of 7 regular full reps, go slow in the next step and do 7 slow reps. The movement should be very slow. Slow reps will relieve the fatigue you are having from the first full reps. The slow reps will also increase the time under tension.

Workout Notes:

  • Only use light or moderate weights for 28 method workout
  • There are several exercises that you can add in the 28 method training approach.
  • It is a very effective for finishing exercise.
  • You can use it as a complimentary workout for a specific body part when you miss some workout days.

28 Method Workout Plan

28 Method for Chest

28 Method Chest Workout

  • Dumbbell Bench Press: 4 x 12, 10, 8, 6
  • Incline Dumbbell Bench Press: 3 or 2 sets of 28 reps
  • Decline Dumbbell Bench Press: 3 or 2 sets of 28 reps
  • Chest Fly Machine: 3 or 2 sets of 28 reps

28 Method Leg Workout

28 Method Leg Workout

  • Squats: 4 sets x 12, 10, 8, 6 reps (pyramid style)
  • Lunges: 4 x 12
  • Leg Extensions: 4 x 12
  • Leg Press: 4 sets x 12, 10, 8, 6 reps (pyramid style)
  • Calf Raising Standing 3 x 15
  • Calf Raising Seated 3 x 15
  • Leg Curls: 3 or 2 sets of 28 reps

28 Method Arms Workout

28 Method Arms Workout


  • Barbell Curls: 3 or 2 sets of 28 reps
  • Cable Pushdown: 3 or 2 sets of 28 reps
  • Standing Dumbbell Curls: 2 sets of 28 reps
  • Skull Crushers: 3 x 10, 8, 6
  • Incline Bench Seated Dumbbell Curls: 3 or 2 sets of 28 reps
  • Wrist Curls 3 x 15

Don’t miss:

German Volume Training Plan
Women’s Bodyweight Workout Plan for Weight Loss
How Many Calories Should an Athlete Eat Per Day
10 Wendler’s 5/3/1 Program Spreadsheets

Straight Bar Curls:

Keep the chest straight in vertical position and hold a barbell keeping the gap of shoulder breadth. While holding the barbell, the palms must face forward and the elbows are ought to be adjacent to the upper body. Start with this position.

Keep the upper arms still and curl the weights frontward while tightening the biceps and breathe out during this procedure. Make sure that only the forearms are moving and the upper arms remain still and steady.

Keep moving the forearms till the time you feel the severe tightness in your biceps and they are completely contracted and the bar come close to shoulder line. Hold this position for a second. Gradually start bringing the barbell back to initial position while you breathe in.

Straight Bar Push Down:

Hold the attached straight bar, position of palms are facing down. The distance between the palms should be equal to the shoulder width.

Stand straight and still while bring the upper arms close to the body. And keep them in the Upright position.

Push hard to bring this bar down to your thighs level, and let it touch the front thigh until the arms are fully stretched.

Make sure that the upper arms remain still and steady near the upper body and only the forearms are moving in the said direction.

Breathe out while pushing the bar down. And hold it for a few seconds in the downside pushed position.

Slowly move back the bar to its original position and breathe in while you bring it back to the start point.

Standing Dumbbell Curls:

Stand straight holding the dumbbells in hands. This is your opening position. The palms should face down while holding the dumbbells.

Hold you upper arms still curl the dumbbells while you tighten the biceps and exhale during this procedure. Make sure you move only the forearms and keep the upper arms still and steady.

Bring the dumbbells to the shoulder level while you keep the upper arms still. Hold it for a few seconds at this point of dumbbell curls and tighten your muscles. You should be breathing out during this process.

Slowly try to bring down the dumbbells back to the original position and inhale to this point.

Skull Crushers

Skull crushers is the strength exercise used in several different types of strength training. The Triceps exercise of skull crushers is the most common and highly effective method that builds muscles faster.

Incline Bench Seated dumbbell curls

This one is very similar to standing dumbbell curls but here you will sit on an incline bench

Wrist Curls

Wrist curls is the weight training exercise for wrists.

Keep your hand solid on a comfortable surface, preferably over the edge of a chair while you be seated.

Hold the dumbbell as the palm should face in upward direction.

Slowly bend the wrist up and down.

Don’t miss:

nSuns 531 LP Workout Programs with Spreadsheet
5 Day Fat Loss Gym Workout Plan for Beginners
Best Triceps Exercises For All 3 Heads

28 Method Shoulder Workout

28 Method Shoulder Workout

  • Military Barbell Press: 4 x 12, 10, 8, 6
  • Face Pulls 4 x 12
  • Rear Delt Flyes 3 x 12
  • Lateral Raises: 3 or 2 sets of 28 reps
  • Front Raises: 3 or 2 sets of 28 reps
  • Barbell Shrugs: 3 x 12

Military Barbell Presses

The military barbell presses or overhead presses is a noted compound exercise for evolving the key muscle groups in the body that includes the shoulders, triceps, upper chest etc. Some people find it hard to do, but when you do it consistently, you may get a grip on doing this exercise flawlessly.

Face Pulls

Face pulls exercise aims on the posterior deltoids of shoulders, which often get unkempt by other popular shoulder exercises. You will have to use a pulley machine to pull the weight toward the forehead. It is a definitive exercise to build the overall shoulder health.

Rear Delt Flyes

Rear dumbbell flyes brace the subsequent shoulder and the upper back. Improvement in the rear shoulders and spinal muscles enhances upper body appearance, utility and eases the movement. Accuracy of the methods used in bodybuilding is very important as the wrong techniques may do more harm than any good.

Lateral Raises

The lateral raises improve the movements of shoulder and eases the suppleness. If done correctly, this technique is a definitive way to build shoulder muscles and also strengthens the arms, upper back and neck.

Front raises

This exercise specifically targets front deltoids. Both front and lateral exercises are very important in shaping shoulder muscles.

Barbell Shrugs

A barbell shrug of shoulders toughens the trapezius muscles, which makes the shoulder blades solid and firm. It keeps the shoulders tall and improves the posture of the upper back

Why should you prefer the 28 method workout over other traditional workouts?

Some novice lifters find it difficult to perform the 28 method, but it is not really as intricate as they feel. Initially a person can start with just the 7 regular full reps using the regular weight that you are using. And you can include this method in your existing exercise routine.

This method shows instant results as you will start feeling some tightness in your body muscles. You will experience that your muscles are fuller than before. This pace changing technique gives optimum results in the muscle building process and shows some quick results too.

You should perform this amazing methods for next few weeks in a row to see the new you, the fat will be diminishing and all the muscles would come up and you will have a great toned up body after having this hard work.

Consistency of training will help you gain the maximum results without extensive efforts.

You may also like to read:

Ivysaur 4-4-8 Beginner Program
GZCLP Program
PHAT Workout