Day 1: Back and triceps  

Back Hamstrings
 Bent over barbell rows – 4  Stiff legged dumbbell
sets x 10 reps deadlifts – 4 sets x 10 reps
 Arm dumbbell rows – 4 sets  Dumbbell lunges – 4 sets x
x 10 reps 12 reps
 Pull-ups – 4 sets to failure  Lying hamstring curls – 6
  sets x 12 reps
Triceps  
 Close grip bench press – 4 Calves
sets x 8 reps  Standing calf raises – 5 sets
 Skullcrushers – 4 sets x 12 x 12 reps
reps  Seated calf raises – 5 sets x
 Triceps kick backs – 4 sets x 12 reps 
12 reps
Day 5: Shoulders and traps
Day 2: Chest and biceps Shoulders
 Chest  Seated military barbell press
 Dumbbell presses – 4 sets x – 4 sets x 10 reps
10 reps  Seated Arnold press – 4 sets
 Dumbbell flyes – 4 sets x 12 x 12 reps
reps  Lateral dumbbell raises – 4
 Dumbbell pullovers – 4 sets sets x 12 reps
x 10 reps  Forward plate raises – 4 sets
  x 12 reps
Biceps  
 Barbell curls – 4 sets x 10 Traps
reps  Smith machine shrugs – 4
 Alternating dumbbell curls – sets x 10 reps
4 sets x 12 reps  Reverse Smith machine
 Concentration curls – 4 sets shrugs – 4 sets x 12 reps
x 12 reps  Dumbbell shrugs – 4 sets x
 EZ Curls – 4 sets x 12 reps  12 reps
Day 3: Rest
On rest days, mild or mid intensity Day 6: Rest On rest days,
cardio may be performed but should Day 7:
be kept to a 30-minute maximum. Abs
 Decline bench crunches – 6
Day 4: Legs sets x 12 reps
Quadriceps  Weighted rope crunches – 4
 Barbell squats – 4 sets x 12 sets x 10 reps
reps  Leg lifts (weighted if
 45 degree leg press – 4 sets possible) – 4 sets x 10 reps
x 10 reps Quad extensions –  Planks – 4 sets x failure
6 sets x 12 reps

DAY 1 - UPPER BODY:
1. Bench Press: 4 sets x 4-8 reps
2. Bent Over Rows: 4 sets x 4-8
reps
3. Seated Overhead Press: 4 sets x
6-10 reps
4. Pull Ups or Chin Ups: 4 sets x
max reps
5. Barbell Curls x Chest Dips: 4
sets x 10 reps (superset)
6. Hanging Leg Raises: 4 sets x 10
reps
7. Rest 90-120 seconds between sets.
8. Note:
- increase the weight load each set
for the first three exercises, which
will cause a decrease in reps. You
should be working at 80-90% of
your 1RM for these exercises
DAY 2 - LOWER BODY:
1. Deadlifts: 4 sets x 1-5 reps
2. Front Squats: 4 sets x 3-8 reps
3. Hip Thrusts: 4 sets x 6-10 reps
4. Split Squats: 4 sets x 10 reps
(each side)
5. Standing Calf Raises: 4 sets x
12 reps  increase the weight load with each
Rest 120+ seconds between sets for
Deadlifts and Squats, and 90-120 seconds
for the rest of the exercises.  - Work through a full range of
DAY 4 - PUSH:
1. Incline Bench Press: 4 sets x 8-
15 reps
2. Incline Fly or Cable Fly: 3 sets x
10-12 reps
3. Arnold Presses: 4 sets x 10-15
reps
4. Lateral Raises x Front Raises: 3
sets x 10-12 reps
5. Pushdowns: 3 sets x 10-15 reps
(superset)
6. Up Down Planks: 4 sets x 30
seconds 
7. Rest 60-90 seconds between sets.
DAY 5 - PULL:
1. Lat Pull Downs: 4 sets x 8-12
reps
2. Lat Push Downs: 3 sets x 10-15
reps
3. Rear Delt Fly or Face Pulls: 4
sets x 10-15 reps
4. Concentration Curls x
Alternating Hammer Curls: 3
sets x 10 reps (each side)
(superset)
5. Side Planks: 3 sets x 30-60
seconds
DAY 6 - LEGS:
1. Back Squats: 4 sets x 8-12 reps
2. Bulgarian Split Squats: 3 sets x
10-12 reps
3. Stiff-Leg Deadlift or RDLs: 4
sets x 8-12 reps
4. Good Mornings: 3 sets x 10-12
reps
5. Leg Extension x Leg Curls: 3
sets x 10-15 reps (superset)
6. Seated Calf Raises: 4 sets x 12
reps
7. Work between 60-75% of your 1RM,
set for Back Squats and Stiff-Leg
Deadlifts or RDLs.
motion. Really feel that stretching
tension and peak contraction.