WEEK 1

Day 1 Chest and Biceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Barbell Bench Press         x x x
Incline Dumbell press         x x x
Flat Dumbell Fly         x x x
E-Z Barbell Curl         x x x
Dumbell curl         x x x

Day 2 Back and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Lat Pulldown         x x x
Seated Row         x x x
Lying T-Bar Row         x x x
Skull Crushers         x x x
Tricep Pushdowns         x x x

Day 3 Legs Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Squats             x
Lunges         x x x
Leg Curls         x x x
Leg Extension         x x x
Calf Raises         x x x

Day 4 Shoulders Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Military Dumbell Press         x x x

Seated Side Lateral Raises         x x x

Standing Dumbell Front Raise         x x x

Bent-over Reverse Flys (Rear
Delts)         x x x
Dumbell Shrugs           x x
 WEEK 2
Day 1 Chest and Biceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Flat Dumbell Press         x x x
Incline Barbell Press         x x x
Incline Dumbell Fly         x x x
Preacher Curl         x x x
Hammer Curl         x x x

Day 2 Back and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Seated Row         x x x
Lat Pulldown         x x x
Single Arm Row         x x x
Tricep Pushdowns         x x x
Skull Crushers         x x x

Day 3 Legs Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Squats             x
Leg Press         x x x
Stiff Legged Deadlift         x x x
Leg Extension         x x x
Seated Calf Raises         x x x

Day 4 Shoulders Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Military Barbell Press         x x x

Standing Side Lateral Raises         x x x

Seated Front Raise         x x x
Rear Delt Machine         x x x
Barbell Shrugs           x x
 WEEK 3
Day 1 Chest and Biceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Barbell Bench Press         x x x
Incline Dumbell Press         x x x
Flat Dumbell Fly         x x x
Seated Dumbell Curl         x x x
Barbell Curl         x x x

Day 2 Back and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Lat Pulldown         x x x
Seated Row         x x x
Underhand Rows         x x x
Skull Crushers         x x x

Tricep Rope Pushdowns         x x x

Day 3 Legs Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Squats             x
Hack Squat         x x x
Standing Leg Curls         x x x
Leg Extension         x x x
Standing Calf Raises         x x x

Day 4 Shoulders Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Bent Lateral Raises         x x x

Military Dumbell Press         x x x

Standing Dumbell Front Raise         x x x

Bent-over Reverse Flys (Rear
Delts)         x x x
Dumbell Shrugs           x x
 WEEK 4
Day 1 Chest and Biceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Barbell Bench Press           x x
Incline Dumbell press           x x
Flat Dumbell Fly           x x
E-Z Barbell Curl           x x
Dumbell curl           x x

Day 2 Back and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Lat Pulldown           x x
Seated Row           x x
Lying T-Bar Row           x x
Skull Crushers           x x
Tricep Pushdowns           x x

Day 3 Legs Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Squats              
Lunges           x x
Leg Curls           x x
Leg Extension         x x x
Calf Raises         x x x

Day 4 Shoulders Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Military Dumbell Press           x x

Seated Side Lateral Raises           x x

Standing Dumbell Front Raise           x x

Bent-over Reverse Flys (Rear
Delts)           x x
Dumbell Shrugs           x x
 WEEK 5
Day 1 Chest and Biceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Flat Dumbell Press           x x
Incline Barbell Press           x x
Incline Dumbell Fly           x x
Preacher Curl           x x
Hammer Curl           x x

Day 2 Back and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Seated Row           x x
Lat Pulldown           x x
Single Arm Row           x x
Tricep Pushdowns           x x
Skull Crushers           x x

Day 3 Legs Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Squats              
Leg Press         x x x
Stiff Legged Deadlift         x x x
Leg Extension         x x x
Seated Calf Raises         x x x

Day 4 Shoulders Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Military Barbell Press           x x

Standing Side Lateral Raises           x x

Seated Front Raise           x x
Rear Delt Machine           x x
Barbell Shrugs           x x
 WEEK 6
Day 1 Chest and Biceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Barbell Bench Press           x x
Incline Dumbell Press           x x
Flat Dumbell Fly           x x
Seated Dumbell Curl           x x
Barbell Curl           x x

Day 2 Back and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Lat Pulldown           x x
Seated Row           x x
Underhand Rows           x x
Skull Crushers           x x

Tricep Rope Pushdowns           x x

Day 3 Legs Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Squats              
Hack Squat         x x x
Standing Leg Curls         x x x
Leg Extension         x x x
Standing Calf Raises         x x x

Day 4 Shoulders Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Bent Lateral Raises           x x

Military Dumbell Press           x x

Standing Dumbell Front Raise           x x

Bent-over Reverse Flys (Rear
Delts)           x x
Dumbell Shrugs           x x
 WEEK 7
Day 1 Chest and Biceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Barbell Bench Press           x x
Incline Dumbell press           x x
Flat Dumbell Fly           x x
E-Z Barbell Curl           x x
Dumbell curl           x x

Day 2 Back and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Lat Pulldown           x x
Seated Row           x x
Lying T-Bar Row           x x
Skull Crushers           x x
Tricep Pushdowns           x x

Day 3 Legs Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Squats              
Lunges         x x x
Leg Curls           x x
Leg Extension         x x x
Calf Raises         x x x

Day 4 Shoulders Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Military Dumbell Press           x x

Seated Side Lateral Raises           x x

Standing Dumbell Front Raise           x x

Bent-over Reverse Flys (Rear
Delts)           x x
Dumbell Shrugs           x x
 WEEK 8
Day 1 Chest and Biceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Flat Dumbell Press         x x x
Incline Barbell Press         x x x
Pec Deck              
Hammer Curl         x x x
Preacher Curl              

Day 2 Back and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Seated Row         x x x
Lat Pulldown         x x x
Lying T-bar Row              
Tricep Pushdowns         x x x
Rope Pushdowns              

Day 3 Legs Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Squats             x
Stiff Legged Deadlift         x x x
Leg Extension         x x x
Seated Calf Raises         x x x
Leg Press              

Day 4 Shoulders Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Standing Side Lateral Raises         x x x

Seated Front Raise         x x x
Rear Delt Machine         x x x
Barbell Shrugs         x x x

Machine Shoulder Press              

 WEEK 9
Day 1 Chest and Biceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Barbell Bench Press         x x x
Incline Dumbell Press         x x x
Pec Deck              
Seated Dumbell Curl         x x x
Straight-bar cable curl              

Day 2 Back and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Lat Pulldown         x x x
Seated Row         x x x
Underhand Rows              
Skull Crushers         x x x

Tricep Rope Pushdowns              

Day 3 Legs Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Squats             x
Standing Leg Curls         x x x
Leg Extension         x x x
Standing Calf Raises         x x x
Hack Squat              

Day 4 Shoulders Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Bent Lateral Raises         x  x x

Standing Dumbell Front Raise          x x x

Bent-over Reverse Flys (Rear
Delts)         x  x x
Dumbell Shrugs         x  x x

Machine Shoulder Press