Weeks 1-3

Day 1

A1. Split Squat, 4 x 10-12, 3030, rest 60 seconds

A2. Cable Row, Single Arm, 4 x 10-12, 4110, rest 60 seconds

B1. Leg Curl, Seated, 4 x 10-12, 5010, rest 60 seconds

B2. Bench Press, Semi-Supinated Grip with Dumbbells, 3x10-12, 3210, rest 60 seconds

C1. Calf Raise, Standing, 3 x 15-20, 2111, rest 60 seconds

C2. Reverse Curl, Mid-Grip with EZ Bar, 3 x 12-15, 3110, rest 45 seconds
C3. Low-Cable Pull-in, 3 x 10-12, 2010, rest 45 seconds

Day 2

A1. Chin-Up, Parallel Grip, 4 x 8-10, 50X0, rest 60 seconds

A2. Back Squat, 4 x 8-10, 50X0, rest 60 seconds

B1. Incline Press, Dumbbells with Rotation, 4 x 8-12, 4110, rest 60 seconds
B2. Deadlift, Semi-Stiff Leg, 3 x 8-10, 3031, rest 60 seconds

C1. Row to Neck, Seated with Rope, 3 x 10-12, 2210, rest 60 seconds
C2. Leg Curl, Kneeling, 3 x 10-12, 3110, rest 45 seconds

D1. Crunch, High Pulley, 3 x 15-20, 2010, rest 45 seconds

D2. Calf Raise, Seated, 3 x 15-20, 1111, rest 45 seconds

Day 3

A1. Deadlift, 4 x 8-10, 3111, rest 60 seconds

A2. L Lateral Raise, 4 x 12-15, 2110, rest 60 seconds
A3. Duck Leg Press, 4 x 12-15, 2110, rest 60 seconds
A4. Triceps Extension, Supine with Lower Pulley, 4 x 10-12, 2210, rest 45 seconds

B1. Leg Curl, Prone, 3 x 8-10, 4020, rest 60 seconds

B2. Biceps Curl, Seated, Offset Grip with Dumbbells, 3 x 10-12, 4110, rest 60 seconds

C1. Leg Lowering, Two Legs, 3 x 8-10, 2120, rest 45 seconds

C2. Calf Raise, Standing with Feet Outward, 3 x 1-12, 2111, rest 45 seconds

Workout 2 – 3x Week

Week 1

Day 1

A1. Split Squat, Front Foot Elevated with Dumbbells, 3 x 6-8, 4040, rest 90 seconds
A2. Pulldown, Wide Parallel Grip to Throat, 3 x 8-10, 4040, rest 90 seconds
B1. Leg Curl, Prone, 3 x 8-10, 3020, rest 90 seconds
B2. Bench Press, Semi-Supinated Grip with Dumbbells, 3 x 10-12, 3010, rest 60 seconds

C1. Calf Raise, Standing, 3 x 16-18*, 3010, rest 60 seconds *

Week 2, change reps to 15-17, and Week 3, change reps to 14-16

C2. Bent-Over Row, EZ Bar, 3 x 10-12, 2110, rest 45 seconds

D1. Back Extension, 3 x 10-12, 2210, rest 75 seconds

D2. Fly, Pronated Grip with Dumbbells, 3 x 1012, 3010, rest 45 seconds

Day 2

A1. Split Squat, 3 x 10-12, 3010, rest 60 seconds

A2. Chin-Up, Supinated Grip, 3 x 8-10, 50X0, rest 60 seconds

B1. Leg Press, Inclined, 3 x 12-14, 5010*, rest 60 seconds * Week 2, change reps to 11-13, and Week 3,
change reps to 10-12
B2. Incline Press, Dumbbells with Rotation*, 3 x 12-14, 3010, rest 60 seconds * Week 2, change reps to
11-13, and Week 3, change reps to 10-12

C1. Low-Cable Pull-In, 3 x 1012, 2020, rest 45 seconds

C2. Reverse Curl, Mid-Grip with EZ Bar, 3 x 10-12, 3020, rest 60 seconds

D1. Row to Waist, Seated with Close Parallel Grip, 3 x 10-12, 3010, rest 60s seconds
D2. Triceps Extension, Supine, 3 x 10-12, 3020, rest 60 seconds

Workout 3 – 3x Week This intermediate-level program consists of three workouts a week, performed
with at least one day rest between workouts, for a total of three weeks.

Week 1

Day 1

A1. Back Squat, 3 x 6-8, 3021, rest 90 seconds

A2. Pullover, 3 x 8-10, 3020, rest 90 seconds

B1. Leg Curl, Seated, 3 x 8-10, 3020, rest 60 seconds

B2. Bench Press, Semi-Supinated Grip with Dumbbells, 3 x 10-12, 3010, rest 60 seconds

C1. Calf Raise, Standing with Feet Outward*, 3 x 16-18, 1211, rest 60 seconds *Week 2, change reps to
15-17, and Week 3, change reps to 14-16
C2. Row to Neck, Seated with Rope, 3 x 10-12, 2110, 75 seconds

D1. Back Extension, 45-Degree, 3 x 10-12, 2210, rest 75 seconds

D2. Fly, Pronated Grip with Dumbbells, 3 x 10-12, 3010, rest 45 seconds

Day 2
A1. Step-Up with Dumbbells, 3 x 12-15, 3010, rest 60 seconds
A2. Chin-Up, Parallel Grip, 3 x 8-10, 50X0, rest 60 seconds
B1. Duck Leg Press, 3 x 12-15, 2020, rest 45 seconds
B2. Bench Press, 3 x 8-10, 3210, rest 90 seconds

C1. Leg Lowering, Two Legs, 3 x 8-10, 2120, rest 45 seconds

C2. Hammer Curl, Seated, 3 x 8-10, 2120, 60 seconds

D1. Cable Row, Single Arm, 3 x 8-10, 2120, 60 seconds

D2. Triceps Extension, Supine with Dumbbells, 3 x 10-12, 3020, rest 60 seconds

Workout 4 – 4x Week

Week 1

Day 1 and 3

A1. Incline Press, Dumbbells with Rotation, 3 x 8-12, 4110, rest 60 seconds
A2. Split Squat, 4 x 8-10, 3110, rest 60 seconds
A3. Row to Neck, Seated with Rope, 4 x 10-12, 2210, rest 75 seconds
A4. Leg Curl, Seated, 4 x 8-10, 5010, rest 60 seconds

B1. Lean-Away Lateral Raise, 3 x 15-20, 2010, rest 60 seconds

B2. Leg Press, Inclined, 3 x 8-10, 4110, 45 seconds
B3. French Press, Seated with EZ Bar, 3 x 10-12, 3120, rest 60 seconds
B4. Reverse Sit-Up on Incline, 3 x 10-12, 2110, rest 45 seconds

Day 2 and 4

A1. Bench Press, 4 x 8-10, 3211, rest 90 seconds

A2. Bent-Over Row, EZ Bar, 4 x 8-10, 3210, rest 90 seconds
A3. Leg Press, Incline, 4 x 15-20, 2210, rest 60 seconds
A4. Fly, Pronated Grip with Dumbbells, 4 x 8-10, 4020, rest 90 seconds
A5. Back Extension, 3 x 10-12, 2210, rest 75 seconds

B1. Calf Raise, Standing with Feet Inward, 3 x 16-18, 1210, rest 60 seconds
B2. Hammer Curl, Seated, 3 x 8-10, 2120, rest 60 seconds

C1. Step-Up with Dumbbells, 3 x 10-12, 3010, rest 60 seconds

C2. Side Sit-Up, 3 x 10-12, 2120, rest 45 seconds

Workout 5 – 4x Week

Week 1

Day 1 and 3
A1. Split Squat, 3 x 10-12, 3010, rest 60 seconds
A2. Chin-up, Parallel Grip, 3 x 8-12, 3010, rest 60 seconds

B1. Leg Curl, Seated, 3 x 8-12, 3010, rest 60 seconds

B2. Fly, Pronated Grip with Dumbbells, 4 x 8-10, 4020, rest 90 seconds

C1. Low-Cable Pull-In, 3 x 8-10, 2210, rest 60 seconds

C2. Biceps Curl, Close Grip on Scott Bench with Low Pulley*, 3 x 14-16, 3010, rest 60 seconds * Week 2,
change reps to 13-15, and Week 3, change reps to 12-14

D1. Seated Calf Raise, 3 x 15-20, 1111, rest 60 seconds

D2. Triceps Extension, Supine with Low Pulley, 4 x 10-12, 2210, rest 45 seconds

Day 2 and 4

A1. Back Squat, Wide Stance*, 3 x 13-15, 3021, rest 60 seconds * Week 2, change reps to 12-14, and
Week 3, change reps to 11-13
A2. Chin-Up, Supinated Grip, 3 x 13-15*, 3020, rest 60 seconds * Week 2, change reps to 12-14, and
Week 3, change reps to 11-13

B1. Leg Curl, Kneeling, 3 x 11-13, 3020, rest 60 seconds

B2. Crunch, High Pulley, 3 x 15-20, 2010, rest 45 seconds

C1. Military Press, Seated with Dumbbells 1 ¼, 3 x 10-12, 3010, rest 45 seconds
C2. Calf Raise, Standing, 3 x 15-20, 2111, rest 60 seconds

D1. Bent-Over Row, EZ Bar*, 3 x 12-14, 2010, rest 60 seconds * Week 2, change reps to 11-13, and Week
3, change reps to 10-12
D2. Duck Leg Press, 4 x 12-15, 2020, rest 45 secondss

Workout 6 – 5x Week

Week 1

Day 1 and 3

A1. Row to Waist, Seated with Close Parallel Grip, 4 x 12-15, 3110, rest 60 seconds
A2. Step-Up with Dumbbells, 4 x 12-15, 3010, rest 45 seconds
A3. Pullover, 4 x 8-10, 2220, rest 60 seconds
A4. Back Extension, 4 x 15-20, 2010, rest 45 seconds

B1. Reverse Curl, Mid-Grip with EZ Bar, 3 x 10-12, 4110, 60 seconds

B2. Calf Raise, Standing, 3 x 10-12, 211a, rest 45 seconds

Day 2 and 4

A1. Back Squat, Heels Elevated, 4 x 12-15, 3011, rest 60 seconds

A2. Incline Press, Dumbbells with Rotation, 4 x 10-12, 4110, rest 45 seconds
B1. Leg Press, Incline, 4 x 15-20, 2110, rest 60 seconds
B2. Triceps Extension, Supine, 4 x 8-10, 2110, rest 45 seconds

C1. Calf Raise, Seated, 3 x 15-20, 1111, rest 60 seconds

C2. Reverse Sit-Up on Incline, 3 x 8-10, 3110, rest 45 seconds

Day 5

A1. Split Squat, 4 x 10-12, 2110, rest 75 seconds

A2. Pulldown, Wide Parallel Grip to Throat, 4 x 8-10, 3210, rest 45 seconds
A3. Leg Curl, Kneeling, 4 x 8-10, 4010, rest 60 seconds
A4. Fly, Pronated Grip with Dumbbells, 4 x 10-12, 3110, rest 45 seconds

B1. Deadlift, Semi-Stiff Leg, 3 x 8-10, 3031, rest 75 seconds

B2. L-Lateral Raise, 3 x 12-15, 2110, rest 60 seconds
B3. Calf Raise, Standing with Feet Outward, 3 x 12-15, 3010, rest 60 seconds
B4. Side Sit-up, 3 x 12-15, 2120, rest 45 seconds