WEEKS 1-3 (PHASE 1)

DAY 1 (GYM)
Squats

5x15,12,10,8,6
Bent Over Rows 5x12,10,8,6,6
Bench Press 5x15,12,10,8,6
Overhead Press 5x12,10,8,6,6
External Rotations 3x12*
Seated Calf Raises 3x15
Mountain Climbers 3x30 seconds
Planks 3x30 seconds

DAY 2 (GYM)
Deadlift

5x15,12,10,8,6
Kneeling Landmine Press 5x15,12,10,8,8
Alt. Arnold Press 5x12,10,8,8,6
Alt. Front Lunge 5x10
Pullovers 3x15
Weighted Crunches 3x15 (feet on wall)
Side Planks 3x30 seconds

DAY 3 (GYM)
Front

Squat 5x15,12,10,8,6
T-Bar Row 5x12,10,8,8,6
Dips 5x15
Upright Row 5x15,12,10,8,8
Glute Bridges (weighted) 3x10
Standing Calf Raises 3x15
Russian Twists 3x30 (15 each side)

WEEKS 4-6 (PHASE 2)

DAY 1 - CHEST+TRICEPS+ABS (GYM)
Barbell

Bench Press 4x12,10,8,6

Kneeling Landmine Press 4x12
Under Hand Dumbbell Fly 4x12
Dips 3x20
Skull Crushers 3x10
Landmine 180s 3x20
Abdominal Roller 3x15

DAY 2 - BACK+BICEPS (GYM)

Pendlay

Row 4x12
Deadlift 4x12,8,6,2
Single Arm Dumbbell Row 4x12
Good mornings 3x12
Pull-Ups 3xfailure
Barbell Curls 3x10
Zottman Curls 3xfailure

DAY 3 - LEGS+CALVES+ABS (GYM)

Squats

4x12//super set//Jumping Split Squats 4x20*

*20 reps total equaling 10 reps each leg.

Glute

Bridges (weighted) 4x12

Overhead Bulgarian Squats (weighted) 4x10
Lying Hamstring Curls 4x12
Seated Calf Raises 3x20
Donkey Calf Raise 3x15**

**Use weight belt with chain.

Weighted Plank 3x30 seconds

Plyometric Sit-ups 3x20

DAY 4 - SHOULDERS+TRAPS+FOREARMS (GYM)

Cuban

Press 3x12 (light weight)

Overhead Press 4x12,10,8,6
Single Arm Dumbbell Press 4x12
Lying Dumbbell Lateral Raise 3x12
Bent Over Reverse Fly 3x12
Barbell Shrugs 4x15,12,10,8
Finger Curls 3x15
Reverse Curls 3x15

WEEKS 7-9 (PHASE 3)

DAY 1 - QUADS+CALVES+ABS (GYM)
Squats

4x10//superset//Split Squat Twists 4x10(each side)

Single Leg Press 3x15 (each side)
Single Leg Hip Extension 4x10//superset//Goblet Squats 4x15
Single Leg Calf Raise 3x15 (each side)
Abdominal Roller 3x20
Otis-ups 3x20
DAY 2 - CHEST+BACK (GYM)
Commando

Row 4x10 (each side)//superset//Pull-ups 4x10

Dumbbell Fly 4x10 //superset//Barbell Bench 4x12

T-bar Row 4x12//super set//Pullovers 4x12
Incline Dumbbell Press (wide to close) 4x15//superset//Underhand
Dumbbell Fly 4x10

DAY 3 - SHOULDERS+TRAPS+ABS (GYM)

Seated Dumbbell Press 4x10
Alt. Standing Arnold Press 4x12//superset//Cable Reverse Fly 4x15
Single Arm Dumbbell Lateral Raise 3x10 (each side)//superset//Face Pulls
3x15
Dumbbell Shrugs 3x15//superset//Farmer Walk 3xfailure
Reverse Crunches 3x20
Windmill 3x15 (each side)

DAY 4 - TRICEPS+BICEPS+FOREARMS (GYM)

Reverse Grip Bench Press 4x12//superset//Reverse Grip Bent-over Row
4x12
Barbell Skull Crusher 3x12//superset//Preacher Bench Barbell Curl 3x12
Triceps Dips* 3x15
*Feet on bench.

Hammer Curls 3x12

Standing Behind the Back Finger Curls 4x15
Wrist Roller 3 x 2 complete rolls

DAY 5 - HAMSTRINGS+CALVES+ABS (GYM)

Glute

Bridges (weighted) 4x12//super set//Lying Hamstring Curl 4x10

Romanian DeadLift (RDL) 4x12
Unilateral RDL 3x12 (each side)
Weighted Donkey Calf Raise 3x15
Standing Calf Raise 3x20*
*Toes inward 10 reps, toes outward 10 reps.
Mountain

Climber 3x30 seconds//superset//Plank 3x30 seconds

WEEKS 10-12 (PHASE 4)

DAY 1 - BACK+CHEST+ABS (GYM)
Straight Arm Pull Downs 4x15//superset//Pull-ups 4x12
Alt. Dumbbell Press 4x10 (each side)//superset//Dumbbell Wide to
Close Press 4x8 (16 total reps)
Face Pull 4x12//superset//Pendlay Row 4x12
Chest Dips 4x15//superset//Pull Over 4x12
Hanging Leg Raise 3x15
Band Wood Chops 3x15
DAY 2 - LEGS +CALVES+ABS (GYM)
Squats 4x15,10,8,4
Walking Lunges 4x20*//superset//Barbell Hack Squats 4x15
*10 steps each way
Barbell RDL 3x12//superset//Manual Hamstring Curls

3x12

Seated Calf Raise 3x20

Otis Ups 3x15
Russian Twists 3x20 (10 reps each side)
DAY 3 - SHOULDERS+TRAPS+ABS (GYM)
Seated Barbell Shoulder Press 4x12,10,8,6//superset//Alt. Upright

Row 4x12
Face Pulls 3x10//superset//Bent Over Front/Lateral/Reverse Raise
3x5
Steering Wheels 3x20 (10 each side)//superset//Lateral Raise 3x15
Rear Shrugs (barbell) 4x15
Cable External Rotations 3x12 (each side)
Weighted Planks 3x30sec//superset//Mountain Climbers 3x30sec

DAY 4 - TRICEPS+BICEPS+FOREARMS (GYM)

Close Grip Barbell Press 4x15//superset//Weighted Chin Ups 4x15
Bilateral Kickbacks 3x15//superset//Plate Pinch Reverse Curl 3x15
Skullcrusher 3x10//superset//Barbell Curl (drop set) 3x3 drops until
failure*
Seated Unilateral Finger Curl 3x15
Wrist Roller 3x failure

DAY 5 - BACK+CHEST+ABS (GYM)

Barbell Deadlift 4x12,8,4,2
Barbell Bench Press

4x12,8,4,2
Dumbbell Unilateral Row 3x12//superset//Dumbbell Unilateral Press
3x12
Barbell Pullover 3x10//superset//Dumbbell Flyes 3x15
Pull-Ups 3x failure//superset// Push-ups 3x failure
Double Crunch 3x15
Oblique Crunch 3x20

DAY 6 - LEGS+SHOULDERS+ABS (GYM)

Leg Press 4x15,12,10,8//superset//Dumbbell Swings 4x15
Bulgarian Split Squats 3x10(each side)//superset//Unilateral RDL
3x10(each side)
Arnold Press 3x10//superset//Single Arm Bent Over Lateral Raise
3x12
Farmer Squats 3x10//superset//Farmer Walks 3x1 minute
Reverse Upright Row 3x12//superset//Plate Front Raise 3x12
Weighted Crunch 3x10
Lying Leg Raise w/Hip Thrust 3x15