Day 1 - Lower: Sheet1

Sheet1
Day 1 – Lower
Exercise Sets Reps Rep Total
Squats 3 8 24
Deadlift 3 8 24
Lunges 3 8 24
Leg Extension 3 8 24
Standing Calf 4 12 48
Abs
Day 2 – Upper
Bench Press 4 8 32
Bent Over Row 4 8 32
Military Press 3 8 24
Pull Ups 3 8 24
Lateral Raise 4 8 32
Bicep Curl 3 8 24
Skull Crushers 3 8 24
Day 3 – Lower
RDL 3 10 30
Leg Press 3 10 30
Step Up 3 12 36
Leg Curl 4 12 48
Seated Calf 4 12 48
Abs
Day 4 – Push
Inc. Dummble Press 4 10 40
Cable Flys 4 12 48
Weighted Dips 4 10 40
Seated Dummble Press 3 10 30
Rope Push Down 3 10 30
Cable Kick-Back 3 12 36
Day 5 – Pull
Seated Row 4 10 40
Lat Pull Down 4 12 48
One Arm D. Row 3 10 30
Weighted Back Ext. 3 12 36
Close Grip Bicep Curl 3 12 36
Hummer Curl 3 10 30
Rope Face pull 4 12 48
Page 1
Sheet1
Day 1 – Lower
Squats 3 7 21
Deadlift 3 7 21
Lunges 3 7 21
Abs
Day 2 – Upper
Bench Press 4 7 28
Pull Ups 3 7 21
Bicep Curl 3 8 24
Day 3 – Lower
RDL 3 10 30
Leg Press 3 10 30
Step Up 3 10 30
Leg Curl 4 10 40
Seated Calf 4 12 48
Abs
Day 4 – Push
Cable Flys 4 12 48
Day 5 – Pull
Seated Row 4 10 40
Page 2
Sheet1
Hummer Curl 3 10 30
Day 1 – Lower
Squats 3 6 18
Deadlift 3 6 18
Lunges 3 6 18
Abs
Day 2 – Upper
Bench Press 4 6 24
Pull Ups 3 6 18
Bicep Curl 3 8 24
Day 3 – Lower
RDL 3 8 24
Leg Press 3 8 24
Step Up 3 8 24
Leg Curl 4 8 24
Seated Calf 4 12 48
Abs
Day 4 – Push
Cable Flys 4 12 48
Day 5 – Pull
Page 3
Sheet1
Seated Row 4 8 32
Hummer Curl 3 8 24
Day 1 – Lower
Squats 2 6 12
Deadlift 2 6 12
Lunges 2 6 12
Abs
Day 2 – Upper
Bench Press 2 6 12
Pull Ups 2 6 12
Bicep Curl 2 8 16
Day 3 – Lower
RDL 2 8 16
Leg Press 2 8 16
Step Up 2 8 16
Leg Curl 2 8 16
Seated Calf 2 12 24
Abs
Day 4 – Push
Cable Flys 2 12 24
Page 4
Sheet1

Day 5 – Pull
Seated Row 2 8 16
Hummer Curl 2 8 16
●NOTES :-
1- Increase Weight Every Week In compound Movement with only (5-10lb)

“Squats-Deadlift-Bench Press-Bent Over Row-RDL- Military Press”
2- In Isolation Movement Choose a load you feel you can get pretty close to
12 reps for all sets
- Add reps each week to get to the goal 12 reps, take as many sessions as
You need to achieve this.Avoid Failure until the last set .
-After we Achieve our goal and hit 12 reps for all the set then increase the
Weight (5lb)
3- Increase the weight every week in “Dummble Presses-Leg Press-Back

Machines-Row Movements” like the compound movements (5-10lb)
4- Avoid Failure in the compound movement and always leave 1 rep in the
Tank
5-In The Fourth Week Reduce the weights to the same weight you work
With in the first week
Page 5
Sheet2
5 Minutes Aerobic Warm Up (Optional)

Sample Dynamic Warm Up
10 Leg Swings Front to Back
10 Leg Swings Side To Side
10 Arm Circles Forward
10 Arm Circles Backward
10 Cross Body Arm Slap
10 Walking Lunges w/ Trunk Rotation
Specific Warm-Up
Working Set Rep Target 1-7 Working Set Rep Target 8+
Reps Load Reps Load

50% Working 50% Working
Set 1 5 Weight 8 Weight
Day 1 – Lower
Squats 3 8 24
Deadlift 3 8 24
Lunges 3 8 24
Abs
Day 2 – Upper
Bench Press 4 8 32
Pull Ups 3 8 24
Bicep Curl 3 8 24
Page 6
Sheet2
Day 3 – Lower
RDL 3 10 30
Leg Press 3 10 30
Step Up 3 12 36
Leg Curl 4 12 48
Seated Calf 4 12 48
Abs
Day 4 – Push
Cable Flys 4 12 48
Day 5 – Pull
Seated Row 4 10 40
Hummer Curl 3 10 30
Day 1 – Lower
Squats 3 7 21
Deadlift 3 7 21
Lunges 3 7 21
Abs
Day 2 – Upper
Bench Press 4 7 28
Pull Ups 3 7 21
Page 7
Sheet2
Bicep Curl 3 8 24
Day 3 – Lower
RDL 3 10 30
Leg Press 3 10 30
Step Up 3 10 30
Leg Curl 4 10 40
Seated Calf 4 12 48
Abs
Day 4 – Push
Cable Flys 4 12 48
Day 5 – Pull
Seated Row 4 10 40
Hummer Curl 3 10 30
Day 1 – Lower
Squats 3 6 18
Deadlift 3 6 18
Lunges 3 6 18
Abs
Day 2 – Upper
Page 8
Sheet2
Bench Press 4 6 24
Pull Ups 3 6 18
Bicep Curl 3 8 24
Day 3 – Lower
RDL 3 8 24
Leg Press 3 8 24
Step Up 3 8 24
Leg Curl 4 8 24
Seated Calf 4 12 48
Abs
Day 4 – Push
Cable Flys 4 12 48
Day 5 – Pull
Seated Row 4 8 32
Hummer Curl 3 8 24
Day 1 – Lower
Squats 2 6 12
Deadlift 2 6 12
Lunges 2 6 12
Page 9
Sheet2
Abs
Day 2 – Upper
Bench Press 2 6 12
Pull Ups 2 6 12
Bicep Curl 2 8 16
Day 3 – Lower
RDL 2 8 16
Leg Press 2 8 16
Step Up 2 8 16
Leg Curl 2 8 16
Seated Calf 2 12 24
Abs
Day 4 – Push
Cable Flys 2 12 24
Day 5 – Pull
Seated Row 2 8 16
Hummer Curl 2 8 16
Page 10
Sheet2
●NOTES :-
1- Increase Weight Every Week In compound Movement with only (5-10lb)

“Squats-Deadlift-Bench Press-Bent Over Row-RDL- Military Press”
2- In Isolation Movement Choose a load you feel you can get pretty close to
12 reps for all sets
- Add reps each week to get to the goal 12 reps, take as many sessions as
You need to achieve this.Avoid Failure until the last set .
-After we Achieve our goal and hit 12 reps for all the set then increase the
Weight (5lb)
3- Increase the weight every week in “Dummble Presses-Leg Press-Back

Machines-Row Movements” like the compound movements (5-10lb)
4- Avoid Failure in the compound movement and always leave 1 rep in the
Tank
5-In The Fourth Week Reduce the weights to the same weight you work
With in the first week
Page 11

Day 1 - Lower: Sheet1

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Sheet1

Rope Push Down 2 10 20

1- Increase Weight Every Week In compound Movement with only (5-10lb)

3- Increase the weight every week in “Dummble Presses-Leg Press-Back

5 Minutes Aerobic Warm Up (Optional)

10 Leg Swings Side To Side

10 Arm Circles Forward

10 Arm Circles Backward

10 Cross Body Arm Slap

10 Walking Lunges w/ Trunk Rotation

Reps Load Reps Load

1- Increase Weight Every Week In compound Movement with only (5-10lb)

3- Increase the weight every week in “Dummble Presses-Leg Press-Back

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