Goal: Build strength and develop muscles

FITT: Frequency (4 days per week), Intensity (80% of your maximum capacity), Time (3 sets with 8-12 repetitions),
Type (full body in a 4
day-split with 8-12 different excercises each + cardiovascular)
Overview:
Monday: Legs
Tuesday: Rest
Wednesday: Back + triceps
Thursday: Rest
Friday: Shoulders/neck + abdomen
Saturday: Rest
Sunday: Chest and biceps
Monda
y
excerci how-to
se
1. Squats Place
barbell
on
shoulde
rs,
squat
until
hip
joint is
below
knee
joint

Tues
day
REST
DAY

Wedne
sday
excercis
e
Pull ups

how-to
Should
erwide
grip,
pull
yoursel
f up
until
chin is
over
bar

Thurs
day
REST
DAY

Friday
excerci
se
Front
raises
dumbb
ell

how-to
Raise
dumbb
ell until
arms
are
extend
ed at
90
degree
angle

Satur
day
REST
DAY

Sunday
excercise

how-to

Bench
press

Lay on
Bench,
move
barbell
towards
chest,
extend
again

2. Leg
press
machin
e

3. Adduct
or
machin
e

4. Leg
extensi
on
machin
e

Place
feet in
the
middle
of
platfor
m and
extend
legs
until
knees
almost
lock in
Push
pads
togethe
r with
your
knees

Seated
cable
row

With a
straigh
t back,
pull
weight
toward
s you

Side
lateral
raises
dumbb
ell

Raise
dumbb
ells to
the
sides
until
arms
are
aligned
with
shoulde
rs

Wide
grip lat
pulldow
n

Pull bar
toward
s your
chest
or neck

Extend
legs
until
knees
almost
lock in

Dumbbe
ll rows

Leanin
g over
bench,
traight
back,
pull
dumbb
ell
beneat
h your

Shoulde Keep
r press
arms
parallel
to
shoulde
rs and
press
upward
s
Neck
Sit
press
under
machin barbell,
e
press
barbell
upward
s
behind
head

Incline
bench
press

Lay on
Bench,
move
barbell
towards
chest,
extend
again

Bench
press
dumbbells

Lay on
Bench,
move
dumbb
ells
next to
chest,
extend
again
Lay on
Bench,
move
dumbb
ells
next to
chest,
extend
again

Incline
bench
press
dumbbells

5. Leg
curl
machin
e

6. Butt
blaster
machin
e

7. Calf
raises
machin
e

Lay
down
and
curl
legs
upward
s while
not
moving
your
hips
from
the
ground
Push
leg
back in
a
controll
ed
motion

Cable
pullover

Rope
pulldow
ns

Slowly
rais
calves,
hold,
go back
down

Kickbac
ks

body
Should
er-wide
grip,
with
extend
ed
arms
pull
bar
down
to your
knees

Upright
barbell
rows

Narrow
grip,
pull
barbell
up in
front of
body
until
chin

High
cable
chest fly

Pull
cables
in front
of chest
with
slight
angle in
your
elbows

Keep
arms
at 90
degree
angle,
pull
down
rope

Facepul
ls

Single
cable
curls

Lean
over
bench,
keep
arms
at 90
degree

Shrugs

Pull
rope
towards
face
while
keeping
arms at
90
degree
angle
Raise
dumbb
ells by
pulling
your
shoulde
rs up,

Curl
cable
upward
s until
biceps
is fully
flexed,
slowly
lower
again
Curl
dumbb
ells
with the
palms
of your
hands

Hammerc
urls

8. Deadlif
ts

9. Treadm
ill

1
0

In a
shoulde
r-wide
stance,
lift
barbell
while
keeping
back
arched
until
you are
standin
g
straight
up
30
minute
s of
running

French
press

angle,
extend
arms
Lay on
bench,
move
barbell
toward
s
forehe
ad,
extend
again

facing
your
torso
Grab
both
cables
and curl
them
towards
your
head
while
standin
g
straight

Hangin
g leg
raise
machin
e

With
forearm
support
, raise
your
legs to
your
stomac
h

Standing
cable
double
bicep curl

Lay
down
with
legs in
a 90
degree
angle,
lift your
torso
upward
s
2x1
min

Reverse
barbell
curls

Curl
barbell
with
your
palms
facing
the
floor

Stationary
bicycle

Use for
30

Close
grip
bench
press

Lay on
Bench,
move
barbell
toward
s
chest,
extend
again

Crunch
es

Stepper

30
Minute

Plankin
g

s
1
1.

Side
bend
dumbb
ells

1
2.

Treadmi
ll

planks
Straight
back,
bend
over to
one
side
with
dumbb
ell in
your
hand,
using
your
abs lift
yourself
back up
30
minutes
of
running

minutes