Monday : Chest

- Flat Barbell Bench Press (5 x 5)

- Incline Barbell Bench Press (5 x 5)
- Flat Dumbbell Press (4 x 8-10)
- Incline Dumbbell Press (4 x 8-10)
- Decline Dumbbell Press (4 x 8-10)
- Flat Dumbbell Fly (4 x 10)
- Incline Dumbbell Fly (4 x 10)
- Pec – Deck Fly (4 x 10)

Tuesday : Back

- Pull Ups (5 x 5)
- Deadlift (5 x 5)
- Barbell Bent – Over Row (5 x 5)
- T – Bar Row (4 x 8-10)
- Lat Pulldown (4 x 8-10)
- Close Grip Lat Pulldown (4 x 8-10)
- Machine High – Low Row (4 x 8-10)
- Cable Lat Pushdown (4 x 8-10)
- Seated Cable Row (4 x 8-10)
- Machine Seated Rows (4 x 8-10)

Wednesday : Legs

- Squat (5 x 5)
- Leg Press (5 x 5)
- Walking Lunges (4 x 16-20)
- Goblet Squat (4 x 8-10)
- Romanian Deadlift (4 x 8-10)
- Leg Extension (4 x 8-10)
- Leg Curl (4 x 8-10)
- Standing Calf Raise (4 x 8-10)
- Sitting Calf Raise (4 x 8-10)
Thursday : Shoulders

- Push Press (5 x 5)
- Front Raise (4 x 8-10)
- Dumbbell Shoulder Press (4 x 8-10) // Machine Shoulder Press (4 x 8-10)
- Dumbbell Side Lateral Raise (4 x 8-10)
- Egyptian Lateral Raise (4 x 8-10)
- Rope Upright Row (4 x 8-10)
- Dumbbell Reverse Fly (4 x 8-10)
- Reverse Peck – Deck Fly (4 x 8-10)
- Rope Face Pull (4 x 8-10)
- Barbell Shrug (4 x 10)
- Dumbbell Shrug (4 x 10)

​Friday : Arms

- EZ – Bar Bicep Curl (4 x 10)

- Dumbbell Curl (4 x 10)
- Hammer Curl (4 x 10)
- Dumbbell Reverse Curl (4 x 10)
- Straight Bar Cable Curl (4 x 10)
- Rope Cable Curl (4 x 10)
- Skull Crusher (4 x 10)
- Dumbbell Skull Crushers (4 x 10)
- Behind The Head Rope Triceps Extension (4 x 10)
- Straight Bar Triceps Pushdown (4 x 10)
- Bent Bar Triceps Pushdown (4 x 10)
- Rope Triceps Extension (4 x 10)