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Phase 1 : Week 1-4

• Use the following techniques : Forced Reps, Negatives, Peak-
Contraction reps and Partial Reps.
• Cardio of your choice 3-4 times a week after training.
• Do the following ab exercises twice a week on any day you
choose : Crunches, Hanging Leg Raise and Reverse Crunches for
4 sets of 20 reps.

Day 1 – Quads, Hamstrings and Calves

Exercise
1. Leg Extensions
2. Barbell Squat
3. Leg Press
4. Barbell Walking Lunge
5. Hack Squat (FST-7)
6. Seated Leg Curl
7. Stiff-Legged Deadlift
8. Lying Leg Curl
9. Seated Calf Raise
10. Standing Calf Raise
11. Calf Press on Leg
Press Machine (FST-7)
Repetitions
• 4 sets 5-8 reps (2 sets toes
pointed in and 2 sets out)
• 4 sets 5-8 reps
• 4 sets 5-8 reps
• 2 sets 15 steps up and 15
steps back
• 2 sets 15 steps up and
back
• 4-7 sets 5-8 reps (30-45
second rest)
• 3 sets 5-8 reps
• 3 sets 5-8 reps
• 3 sets 5-8 reps
• 3 sets 5-8 reps
• 3 sets 5-8 reps
• 4-7 sets 5-8 reps (30-45
second rest)

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Day 2 – Chest and Triceps
Exercise Repetitions
1. Dumbbell Bench Press • 4 sets 5-8 reps
2. Dips Triceps Version • 3 sets 5-8 reps
3. Incline Dumbbell Press • 3 sets 5-8 reps
4. Machine Chest Flyes • 3 sets 5-8 reps
5. Smith Machine Incline • 4-7 sets 5-8 reps (30-45
Bench Press (FST-7) second rest)
6. Triceps Pushdown • 4 sets 5-8 reps
(Cambered bar)
7. Close Grip Barbell Bench • 3 sets 5-8 reps
Press
8. Bench Dips • 3 sets 5-8 reps
9. Standing Dumbbell Tricep • 4-7 sets 5-8 reps (30-45
Extension (FST-7) second rest)

Day 3 – Rest Day

Day 4 – Back and Biceps

Exercise Repetitions
1. Pullups • 3 sets 5-8 reps
2. Deadlift • 4 sets 5-8 reps
3. Bent Over Barbell Row • 4 sets 5-8 reps (underhand)
4. Leverage Iso Row (FST-7) • 4-7 sets 5-8 reps (30-45
second rest)
5. Barbell Curl • 4 sets 5-8 reps
6. Hammer Curls • 3 sets 5-8 reps
7. Incline Dumbbell Curl • 3 sets 5-8 reps
8. Machine Preacher Curls • 4-7 sets 5-8 reps (30-45
(FST-7) second rest)

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Day 5 – Shoulders, Rear-Delts and Traps
Exercise Repetitions
1. Standing Dumbbell Press • 4 sets 5-8 reps
2. Front Dumbbell Raise • 3 sets 5-8 reps
3. One-Arm Incline Lateral • 4 sets 5-8 reps
Raise
4. Machine Lateral Raise • 4-7 sets 5-8 reps (30-45
(FST-7) second rest)
5. Seated Bent-Over Rear • 3 sets 5-8 reps
Delt Raise
6. Reverse Machine Flyes • 3 sets 5-8 reps
7. Barbell Shrug • 3 sets 5-8 reps
8. Smith Machine Shrug • 4-7 sets 5-8 reps (30-45
(FST-7) second rest)

Day 6 – Biceps and Triceps

Exercise
1. Dumbbell Alternate Bicep
Curl
2. Standing Bicep Cable Curl
(Cambered Bar)
3. Concentration Curls
4. Spider Curl (FST-7)
5. Rope Pushdowns
6. Machine Triceps
Extension
7. Reverse-Grip Triceps
Pushdown (FST-7)
Repetitions
• 4 sets 5-8 reps
• 3 sets 5-8 reps
• 3 sets 5-8 reps
• 4-7 sets 5-8 reps (30-45
second rest)
• 4 sets 5-8 reps
• 3 sets 5-8 reps
• 4-7 sets 5-8 reps (30-45
second rest)

Day 7 – Rest Day

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 Phase 2 : Week 5-8
• Make use of the following techniques : Dropsets, Supersets,
Giant Sets and Pre-Exhaust.
• Cardio of your choice 5-6 times a week in the morning for
sessions lasting 40-45 minutes.
• Do the following ab exercises 5 times a week : Crunches, Ab
Crunch Machine and Rope Crunch for 4 sets of 25 reps.
Day 29 – Chest
Exercise Repetitions
1. Superset Cable • 4-7 sets 8-12 reps (30-45
Crossover with Chest second rest)
Dips (FST-7)
2. Leverage Incline Chest • 4 sets 8-12 reps
Press
3. Dumbbell Bench Press • 4 sets 8-12 reps
4. Pec Deck • 4 sets 8-12 reps

Day 30 – Quads, Hamstrings and Calves

Exercise
1. Triset Leg Press with
Dumbbell Walking
Lunge and Leg
Extensions (FST-7)
2. Front Squat
3. Lying Leg Curl (FST-7)
4. Seated Leg Curl
5. Standing Calf Raises
(FST-7)
6. Donkey Calf Raise
7. Seated Calf Raise
Repetitions
• 4-7 sets 15-20 reps (30-45
second rest)
• Lunges 12-15 reps
• 4 sets 12-15 reps
• 4-7 sets 12-15 reps (30-45
second rest)
• 4 sets 12-15 reps
• 4-7 sets 12-15 reps (30-45
second rest)
• 4 sets 12-15 reps
• 4 sets 12-15 reps

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Day 31 – Shoulders, Rear-Delts and Traps
Exercise Repetitions
1. Superset Dumbbell Side • 4-7 sets 8-12 reps (30-45
Lateral Raise with Front second rest)
Cable Raise (FST-7)
2. Machine Shoulder Press • 4 sets 8-12 reps
3. Cable Lateral Raise • 4 sets 8-12 reps
4. Face Pull (FST-7) • 4-7 sets 8-12 reps (30-45
second rest)
5. Seated Bent-Over Rear • 4 sets 8-12 reps
Delt Raise
6. Dumbbell Shrug (FST-7) • 4-7 sets 8-12 reps (30-45
second rest)
7. Smith Machine Behind • 4 sets 8-12 reps
The Back Shrug

Day 32 – Back
Exercise Repetitions
1. Superset Seated Cable • 4-7 sets 10-15 reps (30-45
Rows with Rope second rest)
Straight-Arm Pulldown
(FST-7)
2. Wide Grip Pulldown • 4 sets 8-12 reps
Behind The Neck
3. One-Arm Dumbbell Row • 4 sets 8-12 reps
4. Dumbbell Pullover • 4 sets 8-12 reps

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Day 33 – Triceps and Biceps
Exercise Repetitions
1. Superset Diamond Push- • 4-7 sets 8-12 reps (30-45
up with Cable Rope second rest)
Overhead Triceps
Extension (FST-7)
2. EZ-Bar Skullcrusher • 4 sets 8-12 reps
3. Dumbbell One-Arm • 4 sets 8-12 reps
Triceps Extension
4. Superset High Cable • 4-7 sets 8-12 reps (30-45
Curls with Spider Curl second rest)
(FST-7)
5. Reverse Barbell Curl • 4 sets 8-12 reps
6. Concentration Curls • 4 sets 8-12 reps

Day 34 – Quads, Hamstrings and Calves

Exercise Repetitions
1. Leg Extensions • 4 sets 12-15 reps
2. Front Squat • 4 sets 12-15 reps
3. Leg Press • 4 sets 12-15 reps
4. Seated Leg Curl • 4 sets 12-15 reps
5. Superset Stiff-Legged • 4-7 sets 12-15 reps
Dumbbell Deadlift with
Lying Leg Curls (FST-7)
6. Standing Calf Raises • 4-7 sets 12-15 reps
(FST-7)
7. Calf Press On Leg Press • 4 sets 12-15 reps
Machine
8. Seated Calf Raise • 4 sets 12-15 reps

Day 35 – Rest Day