01 WEEK // DAY 01

LEGS - CALVES - ABS

// EXERCISE // SETS // REPS
BB BACK SQUAT 05 16, 14, 12, 10, 8 REPS

LEG PRESS 05 14, 12, 10, 8 REPS

STIFF-LEGGED DEADLIFT 04 16, 14, 12, 10, 8 REPS

LEG EXTENSIONS 05 16, 14, 12, 10, 8 REPS

LYING LEG CURLS 05 16, 14, 12, 10, 8 REPS

WALKING LUNGES 04 20 PACES

STANDING CALF RAISES 05 25 REPS

KNEELING ROPE CRUNCHES 05 25 REPS

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// DAY 02
3

CHEST - TRICEP
// EXERCISE // SETS // REPS
BB FLAT BENCH CHEST PRESS 05 14, 12, 10, 8, 6 REPS

BB INCLINE BENCH CHEST PRESS 05 14, 12, 10, 8, 6 REPS

BB DECLINE CHEST PRESS 04 14, 12, 10, 8 REPS

DB FLAT BENCH FLIES 05 16, 14, 12, 10, 8 REPS

WEIGHTED DIPS 03 REP TO FAILURE

SKULL CRUSHERS 03 REP TO FAILURE

OVERHEAD DB TRICEPS PRESS 04 REP TO FAILURE

// DAY 03
RECOVERY DAY - OFF
 01 WEEK // DAY 04

BACK - BICEPS
// EXERCISE // SETS // REPS
PULL UPS (BODYWEIGHT) 04 REPS : TO FAILURE

BENT OVER SINGLE ARM DB ROW 04 16, 14, 12, 10 REPS

T-BAR ROW 04 16, 14, 12, 10 REPS

CABLE LAT PULLDOWNS 04 REPS : TO FAILURE

SEATED NEUTRAL GRIP CABLE ROW 04 REPS : TO FAILURE

BARBELL CURLS 04 REPS : TO FAILURE

SEATED ALT. DB CURLS 03 14, 12, 10 REPS

EZ BAR PREACHER CURL 04 14, 12, 10, 8 REPS

DB HAMMER CURLS 03 14, 12, 10

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REPS

// DAY 05
4

DELTS - TRAPS
// EXERCISE // SETS // REPS
SEATED BB SHOULDER PRESS 03 REP TO FAILURE

ARNOLD DB PRESS 03 14, 12, 10 REPS

STANDING SIDE DB LATERALS 04 14, 12, 10, 8 REPS

STANDING FRONT RAISE 04 14, 12, 10, 8 REPS

BENT OVER DB REAR DELTS FLY 04 REP TO FAILURE

BB UPRIGHT ROWS 04 14, 12, 10, 8 REPS

BARBELL SHRUGS 03 20, 16-20, 12-16 REPS

// DAY 06
ACTIVE REST DAY - OUTDOOR ACTIVITY
// DAY 07
RECOVERY DAY - OFF
 02 WEEK // DAY 01

LEGS - CALVES
// EXERCISE // SETS // REPS
BB FRONT SQUAT 05 16, 14, 12, 10, 8 REPS

HACK SQUAT 05 16, 14, 12, 10, 8 REPS

BULGARIAN SPLIT SQUAT 04 14, 12, 10, 8 REPS - EACH LEG

ISO-LEG EXTENSIONS 04 16, 14, 12, 10 REPS - EACH LEG

STANDING LEG (HAM) CURL 04 14, 12, 10, 8 REPS

STANDING CALF RAISE 04 25 REPS

SEATED CALF RAISE 04 25 REPS

// DAY 02
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CHEST - TRICEP
5

// EXERCISE // SETS // REPS

DB FLAT BENCH CHEST PRESS 05 20, 14, 12, 10, 8 REPS

DB INCLINE BENCH CHEST PRESS 05 20, 14, 12, 10, 8 REPS

WEIGHTED DIPS 04 REP TO FAILURE

FLAT BENCH DB FLIES 03 REP TO FAILURE

PUSH UPS 01 100

SEATED TRICEPS FRENCH PRESS 04 14, 12, 10, 8 REPS

CABLE STRAIGHT TRICEP 04 16, 14, 12, 10 REPS

BAR PRESS DOWN
CABLE SINGLE GRIP TRICEPS 04 14, 12, 10, 8 REPS
PULL DOWN (SINGLE ARM)
DIAMOND PUSH UPS 04 25 REPS

// DAY 03
RECOVERY DAY - OFF
 02 WEEK // DAY 04

BACK - BICEPS
// EXERCISE // SETS // REPS
BENT OVER BB ROW 04 14, 12, 10, 8 REPS

PULL UPS (BODYWEIGHT) 04 REPS : TO FAILURE

CABLE CLOSE NEUTRAL 05 REPS : TO FAILURE

GRIP LAT PULLDOWNS
SEATED UNDERHAND ROWS 05 REPS : TO FAILURE

SEATED ALTERNATING DB CURLS 04 16, 14, 12, 10 REPS

SPIDER CURLS (W/ EZ CURL BAR) 04 16, 14, 12, 10 REPS

CONCENTRATION CURLS (SEATED) 04 16, 14, 12, 10 REPS

DB HAMMER CURLS 04 16, 14, 12, 10 REPS

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// DAY 05
6

DELTS - TRAPS
// EXERCISE // SETS // REPS
BEHIND-THE HEAD BB PRESS 03 REP TO FAILURE

FRONT OVERHEAD BB PRESS 03 REP TO FAILURE

SEATED SIDE DB LATERALS 04 14, 12, 10, 8 REPS

SEATED FRONT DB RAISE (ALT) 04 14, 12, 10, 8 REPS

SEATED BENT OVER 04 REP TO FAILURE

DB REAR DELT FLY
SEATED DB SHOULDER SHRUGS SUPERSET
UPRIGHT CABLE ROW 04 REP TO FAILURE

// DAY 06
ACTIVE REST DAY - OUTDOOR ACTIVITY
// DAY 07
RECOVERY DAY - OFF
 03 WEEK // DAY 01

LEGS - CALVES
// EXERCISE // SETS // REPS
LEG EXTENSIONS 03 16, 14, 12, REPS

BARBELL BACK SQUAT 05 20, 5, 5, 3, 20 REPS

LAYING LEG PRESS (ANGLED) 05 14, 12, 10, 8, 6 REPS

LEG EXTENSIONS 04 16, 14, 12, 10 REPS

LEG CURLS 05 16, 14, 12, 10, 6-8 REPS

WALKING LUNGES 04 24 PACES

SEATED CALF RAISE 05 25 REPS

// DAY 02
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CHEST - TRICEP
7

// EXERCISE // SETS // REPS

FLAT BENCH BB CHEST PRESS 05 FAILURE, 5, 5, 3, 3 REPS

[ HEAVY ] INCLINE BENCH BB CHEST PRESS 05 FAILURE, 5, 5, 3, 3 REPS

[ HEAVY ] DECLINE BENCH BB CHEST PRESS 05 FAILURE, 5, 5, 3, 3 REPS

WEIGHTED DIPS 03 REP TO FAILURE

SKULL CRUSHERS 03 16, 14, 12 REPS

CLOSE GRIP BENCH PRESS 03 14, 12, 10 REPS

NEUTRAL GRIP CABLE 03 REP TO FAILURE

TRICEPS PRESS DOWN

// DAY 03
RECOVERY DAY - OFF
 03 WEEK // DAY 04

BACK - BICEPS
// EXERCISE // SETS // REPS
PULL UPS (BODYWEIGHT) 04 REPS : TO FAILURE

DEADLIFTS 05 8, 8, 5, 3, 3 REPS

SINGLE ARM DB ROW 04 14, 12, 10, 8 REPS

LAT PULLDOWNS 05 REPS : TO FAILURE

SEATED NEUTRAL GRIP CABLE ROW 04 14, 12, 10, 8 REPS

STANDING ALT. DB CURL 04 16, 14, 12, 10 REPS

EZ CURL BAR PREACHER CURL 04 16, 14, 12, 10 REPS

CABLE ROPE HAMMER CURLS 04 16, 14, 12, 10 REPS

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// DAY 05
8

DELTS - TRAPS
// EXERCISE // SETS // REPS
FRONT BB OVERHEAD BB PRESS 04 REP TO FAILURE

BB UPRIGHT ROWS 04 REP TO FAILURE

STANDING DB SIDE LATERALS 05 14, 12, 10, 8, FAILURE REPS

STANDING ALT. DB FRONT RAISE 04 8, 6, 4, FAILURE REPS

ROPE FACE PULLS 04 REP TO FAILURE

BB SHOULDER SHRUGS 04 25 REPS

// DAY 06
ACTIVE REST DAY - OUTDOOR ACTIVITY
// DAY 07
RECOVERY DAY - OFF
 04 WEEK // DAY 01

LEGS - CALVES
// EXERCISE // SETS // REPS
LEG EXTENSIONS 03 16, 14, 12, REPS

BARBELL BACK SQUAT 05 20, 5, 5, 3, 20 REPS

LAYING LEG PRESS (ANGLED) 05 14, 12, 10, 8, 6 REPS

LEG EXTENSIONS 04 16, 14, 12, 10 REPS

LYING LEG CURLS 04 16, 14, 12, 10, 6-8 REPS

WALKING LUNGES 04 24 PACES

SEATED CALF RAISE 05 25 REPS

// DAY 02
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CHEST - TRICEP
9

// EXERCISE // SETS // REPS

FLAT BENCH BB CHEST PRESS 05 FAILURE, 5, 5, 3, 3 REPS

[ HEAVY ] INCLINE BENCH BB CHEST PRESS 05 FAILURE, 5, 5, 3, 3 REPS

[ HEAVY ] DECLINE BENCH BB CHEST PRESS 05 FAILURE, 5, 5, 3, 3 REPS

WEIGHTED DIPS 03 REP TO FAILURE

SKULL CRUSHERS 03 16, 14, 12 REPS

CLOSE GRIP BENCH PRESS 03 14, 12, 10 REPS

NEUTRAL GRIP CABLE 03 REP TO FAILURE

TRICEPS PRESS DOWN

// DAY 03
RECOVERY DAY - OFF
 04 WEEK // DAY 04

BACK - BICEPS
// EXERCISE // SETS // REPS
PULL UPS (BODYWEIGHT) 04 REPS : TO FAILURE

DEADLIFTS 05 8, 8, 5, 3, 3 REPS

SINGLE ARM DB ROW 04 14, 12, 10, 8 REPS

LAT PULLDOWNS 04 REPS : TO FAILURE

SEATED NEUTRAL GRIP CABLE ROW 04 14, 12, 10, 8 REPS

STANDING ALT. DB CURL 04 16, 14, 12, 10 REPS

EZ CURL BAR PREACHER CURL 04 16, 14, 12, 10 REPS

CABLE ROPE HAMMER CURLS 04 16, 14, 12, 10 REPS

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// DAY 05
10

DELTS - TRAPS
// EXERCISE // SETS // REPS
FRONT BB OVERHEAD BB PRESS 04 REP TO FAILURE

BB UPRIGHT ROWS 04 REP TO FAILURE

STANDING DB SIDE LATERALS 05 14, 12, 10, 8, FAILURE REPS

STANDING ALT. DB FRONT RAISE 04 8, 6, 4, FAILURE REPS

ROPE FACE PULLS 04 REP TO FAILURE

BB SHOULDER SHRUGS 04 25 REPS

// DAY 06
ACTIVE REST DAY - OUTDOOR ACTIVITY
// DAY 07
RECOVERY DAY - OFF
 05 WEEK // DAY 01

LEGS - CALVES
// EXERCISE // SETS // REPS
LEG EXTENSIONS 03 16, 14, 12, REPS

BARBELL BACK SQUAT 07 5 [ SET 1-3 ], 3 [ SET 4-6 ], 1 [ SET 7] REPS

BARBELL FRONT SQUAT 06 8 [ SET 1-2], 4 [ SET 3-4],

2-1 [ SET 5-6] REPS
STIFF-LEGGED DEADLIFTS 04 12, 10, 8, 12 REPS

SINGLE LEG CURLS 04 14, 12, 10, 8 REPS

WALKING LUNGES 04 24 PACES

SEATED CALF RAISE 05 25 REPS

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// DAY 02
11

CHEST - TRICEP
// EXERCISE // SETS // REPS
FLAT BENCH BB CHEST PRESS 06 5 [ SET 1-3 ], 3 [ SET 4-5 ], 1 [ SET 6] REPS

INCLINE BENCH BB CHEST PRESS 05 5 [ SET 1-2 ], 3 [ SET 3-4 ], 1 [ SET 5] REPS

[ TRIPLE SET ]
ROPE TRICEP PRESS DOWN 04 15 REPS

UNDERHAND GRIP WITH WEIGHT PROGRESSION

TRICEPS PULLDOWNS
NEUTRAL GRIP TRICEPS
PRESS DOWN

// DAY 03
RECOVERY DAY - OFF
 05 WEEK // DAY 04

BACK - BICEPS
// EXERCISE // SETS // REPS
BENT OVER BB ROWS 04 14, 12, 10, 8 REPS

BB DEADLIFTS 05 5 [ SET 1-3 ], 3 [ SET 4-5 ], 1 [ SET 6] REPS

PULL UPS (BODYWEIGHT) 04 REPS : TO FAILURE

STRAIGHT ARM PULLDOWNS 04 REPS : TO FAILURE

BB CURLS 04 14, 12, 10, 8 REPS

SEATED DB CONCENTRATION CURLS 04 12, 10, 8, 6 REPS

CROSS BODY DB HAMMER CURLS 04 12, 10, 8, 6 REPS

// DAY 05
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DELTS - TRAPS
12

// EXERCISE // SETS // REPS

OVERHEAD DB SHOULDER PRESS 04 14, 12, 10, 8 REPS

SEATED DB SIDE LATERALS 04 14, 12, 10, 8 REPS

STANDING DB FRONT RAISES 04 14, 12, 10, 8 REPS

REAR DELTS FLY MACHINE 04 20 REPS

// DAY 06
ACTIVE REST DAY - OUTDOOR ACTIVITY
// DAY 07
RECOVERY DAY - OFF
 06 WEEK // DAY 01

LEGS - CALVES
// EXERCISE // SETS // REPS
BARBELL BACK SQUAT 01 100 REPS

BARBELL FRONT SQUAT 01 100 REPS

ANGLED LEGS PRESS 01 100 REPS

WALKING LUNGES 01 100 REPS

LYING LEG CURLS 01 100 REPS

LEG EXTENSIONS 01 100 REPS

SEATED CALF RAISE 01 100 REPS

// DAY 02
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CHEST - TRICEP
13

// EXERCISE // SETS // REPS

FLAT BENCH BB CHEST PRESS 01 100 REPS

INCLINE BENCH BB CHEST PRESS 01 100 REPS

DECLINE BENCH BB CHEST PRESS 01 100 REPS

HIGH PULLEY 01 100 REPS

CABLE CROSSOVERS
SKULL CRUSHERS 01 100 REPS

STRAIGHT BAR TRICEPS 01 100 REPS

PRESS DOWNS
DIAMOND PUSH UPS 01 100 REPS

// DAY 03
RECOVERY DAY - OFF
 06 WEEK // DAY 04

BACK - BICEPS
// EXERCISE // SETS // REPS
BENT OVER BB ROWS 03 20, 15, 10 REPS

LAT PULLDOWNS 01 100 REPS

SEATED NEUTRAL GRIP ROW 01 100 REPS

BARBELL DEADLIFTS 03 10, 8, 6 REPS

EZ BAR BICEPS CURLS 01 100 REPS

EZ BAR HAMMER BICEPS CURL 01 100 REPS

STANDING ALT. DB BICEP CURL 04 10, 8, 6 DROPSET / REPS

// DAY 05
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DELTS - TRAPS
14

// EXERCISE // SETS // REPS

BB OVERHEAD SHOULDER PRESS 01 100 REPS

DB SIDE LATERALS 01 100 REPS

PLATE FRONT RAISES 01 100 REPS

ROPE FACE PULLS 01 100 REPS

UPRIGHT BB ROWS 01 100 REPS

BB SHOULDER SHRUG 01 100 REPS

// DAY 06
ACTIVE REST DAY - OUTDOOR ACTIVITY
// DAY 07
RECOVERY DAY - OFF
 07 WEEK // DAY 01

LEGS - CALVES
// EXERCISE // SETS // REPS
LYING ANGLED LEGS PRESS 05 25, 20, 15, 10, 6 DROPSET / REPS

BARBELL BACK SQUAT 05 20, 15, 10, 8, 4 REPS

BULGARIAN SPLIT SQUAT 04 15, 15, 10, 10 REPS PER LEG

STANDING LEG CURLS 04 14, 12, 10, 8 REPS

LEGS EXTENSIONS 04 20, 16, 12, 10 REPS

STANDING CALF RAISE 04 REPS TO FAILURE

// DAY 02
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CHEST - TRICEP
15

// EXERCISE // SETS // REPS

FLAT BENCH BB CHEST PRESS 05 16, 14, 12, 10, 8 REPS

INCLINE BENCH BB CHEST PRESS 04 16, 14, 12, 10 REPS

WEIGHTED DIPS 03 REPS TO FAILURE

PEC FLY MACHINE 03 20 REPS

OVERHEAD DB TRICEP PRESS 04 16, 14, 12, 10 REPS

UNDERHAND CABLE 04 16, 14, 12, 10 REPS

TRICEP PULLDOWNS
CABLE ROPE TRICEPS PULLDOWNS 04 16, 14, 12, 10 REPS

// DAY 03
RECOVERY DAY - OFF
 07 WEEK // DAY 04

BACK - BICEPS
// EXERCISE // SETS // REPS
BB DEADLIFT 04 14, 12, 10, 8 REPS

ONE ARM DB ROW 05 14, 12, 10, 8, 6 REPS

NEUTRAL GRIP LAT PULLDOWNS 05 20, 16, 14, 12, 10 REPS

WIDE GRIP LAT PULLDOWNS 05 20, 16, 14, 12, 10 REPS

EZ BAR PREACHER CURLS 05 20, 16, 14, 12, 10 REPS

SEATED ALT. DB CURLS 04 16, 14, 12, 10 REPS

SEATED DB HAMMER CURLS 04 16, 14, 12, 10 REPS

// DAY 05
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DELTS - TRAPS
16

// EXERCISE // SETS // REPS

CLEAN & PRESS 04 10, 10, 8, 6 REPS

OVERHEAD BB SHOULDER PRESS 04 20, 20, 15, 10 REPS

SEATED SIDE DB LATERALS 05 20, 16, 14, 12, 10 REPS

SEATED ALT. DB 04 20, 16, 14, 12 REPS

FRONT HAMMER RAISE
BENT OVER REAR DELTS DB FLY 05 20, 18, 16, 14, 12 REPS

STANDING DUB SHOULDER SHRUG 04 25 REPS

BB UPRIGHT ROW 04 REP TO FAILUR

// DAY 06
ACTIVE REST DAY - OUTDOOR ACTIVITY
// DAY 07
RECOVERY DAY - OFF
 08 WEEK // DAY 01

LEGS - CALVES
// EXERCISE // SETS // REPS
LYING ANGLED LEGS PRESS SUPERSET
BB JEFFERSON SQUATS 04 20, 16, 14, 12 REPS

BB BACK SQUATS SUPERSET

DB BULGARIAN SPLIT SQUAT 04 14, 12, 10, 8 REPS

LEGS EXTENSIONS SUPERSET

LYING LEG CURL 04 20, 16, 12, 10 REPS

SEATED CALF RAISE SUPERSET

STANDING CALF RAISE 04 20 / TO FAILURE REPS
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// DAY 02
17

CHEST - TRICEP
// EXERCISE // SETS // REPS
FLAT BENCH DB CHEST PRESS SUPERSET
FLAT BENCH DB CHEST FLY 04 16, 14, 12, 10 REPS

INCLINCE BENCH DB CHEST PRESS SUPERSET

DIAMOND PUSH UPS (BODYWEIGHT) 03 16, 14, 12 REPS

DIPS (BODYWEIGHT) SUPERSET

LOW PULLY CABLE CROSSOVERS 04 REP TO FAILURE

SEATED EZ BAR OVERHEAD SUPERSET

FRENCH PRESS 04 20, 16, 14, 12 REPS
CABLE STRAIGHT BAR
TRICEP PRESS DOWN
UNDERHAND GRIP CABLE SUPERSET
TRICEPS PULLDOWNS 04 20, 16, 14, 12 REPS
CABLE ROPE
TRICEPS PULLDOWNS

// DAY 03
RECOVERY DAY - OFF
 08 WEEK // DAY 04

BACK - BICEPS
// EXERCISE // SETS // REPS
BB DEADLIFT SUPERSET
LAT PULLDOWNS 04 10/14, 8/12, 6/10, 10 REPS

UNDERHAND GRIP SUPERSET

SEATED CABLE ROW 04 REPS TO FAILURE
NEUTRAL GRIP CABLE
LAT PULLDOWN
PULL UP (BODYWEIGHT) SUPERSET
STRAIGHT ARM CABLE PULLDOWN 03 REPS TO FAILURE

BB CURLS 04 25 REPS
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// DAY 05
18

DELTS - TRAPS
// EXERCISE // SETS // REPS
SEATED OVERHEAD DB PRESS 04 16-10 REPS

STANDING DB LATERAL RAISE 04 16-10 REPS

STANDING DB FRONT RAISE 04 16-10 REPS

SEATED BENT OVER 04 16-10 REPS

DB REAR DELT FLY
BB UPRIGHT ROW 04 16-10 REPS

// DAY 06
ACTIVE REST DAY - OUTDOOR ACTIVITY
// DAY 07
RECOVERY DAY - OFF
 08 WEEK // WORK OUT LOG

EXERCISE S1 S2 S3 S4 S5 S6 S7
NOTES

NOTES

NOTES

NOTES

NOTES

NOTES

NOTES

GENERAL NOTES

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COACH BIO: CAVINO JOHNSON
Cavino Johnson is a strength and conditioning coach, health and wellness coach, as well
as a personal trainer, and a pro bodybuilder in the Supernatural Bodybuilding & Fitness
organization. After acquiring his personal training certification through NASM, he went
on to earn his Master’s Degree in Kinesiology through the University of Georgia, and
earned his Bachelor of Science degree in Nutrition. After playing football, basketball,
and participating in track & field, he eventually found his calling, in the gym, as a trainer,
and bodybuilder, 14 years ago. He has coached student athletes, fitness professionals,
and the general public through his ownership of Genetix Athletix Personal Training &
Nutrition, and has found great success in doing so, as well as online coaching people,
around the globe. He is also the author of cookbooks catering to adults, children, and even
dogs, as well as published training manuals, poetic literature, and books of photography.