Monday: Chest, Biceps

Exercise Movement Sets Reps Weight Total Reps Volume

Smith Machine Incline Press 1 10 0
Smith Machine Incline Press (Heavier) 2 8-10
Bench Press 1 10
Bench Press (Heavier) 2 8-10
Dumbbell Flyes 1 10
Dumbbell Flyes (Heavier) 2 8-10
Preacher Curls 1 10
Preache Curls (Heavier) 2 8-10
Seated Overhead Curl Machine 1 10 100 10 1000
Seated Overhead Curl Machine (Heavier) 1 10 120 10 1200
Seated Overhead Curl Machine (Heavier +) 1 8-10 130 9 1170
Seated Overhead Curl Machine (Heavier ++) 1 8-10 140 9 1260

Tuesday: Quads, Calves

Exercise Movement Sets Reps Weight Total Reps Volume
Leg Extensions 1 20
Leg Extensions (Heavier) 1 20
Leg Extensions (Heavier +) 1 15-20
Leg Press 1 10
Leg Press (Heavier) 1 10
Leg Press (Heavier +) 1 10
Leg Press (Heavier ++) 1 10
Leg Press (Heavier +++) 1 10
Smith Machine Front Squats (SS1) 1 10
Leg Extensions (SS1) 1 20
Smith Machine Front Squats (SS2) - Heavier 2 10
Leg Extensions (SS2) - Heavier 2 20
Dumbbell Lunges 3 n/a 0
Standing Calf Raise (SS1) 1 10-15 0
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier 1 10-15
Seated Calf Raise (SS2) - Heavier 1 10-15
Standing Calf Raise (SS3) - Heavier + 1 10-15
Seated Calf Raise (SS3) - Heavier + 1 10-15

Thursday: Shoulders, Triceps, Calves

Exercise Movements Sets Reps Weight Total Reps Volume

Seated Dumbbell Press 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Lateral Raise Machine 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Rear laterals on pec fly machine 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Cable Pushdowns 4-5 10
Skull Crushers or Dips 4-5 10
Rope Pushdowns 4-5 10
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier. 1 10-15
Seated Calf Raise (SS2) - Heavier. 1 10-15
Standing Calf Raise (SS3) - Heavier. + 1 10-15
Seated Calf Raise (SS3) - Heavier. + 1 10-15

Friday: Back, Hamstrings

Exercise Movements Sets Reps Weight Total Reps Volume

Lat Pulldowns 1 10
Lat Pulldowns (Heavier) 1 10
Lat Pulldowns (Heavier +) 1 10
Lat Pulldowns (Heavier ++) 1 8-10
Deadlifts 2 10
Deadlifts (Heavier) 1 10
T-bar Rows 1 10
T-bar Rows (Heavier) 1 8-10
T-bar Rows (Heavier +) 1 8-10
Lying Leg Curls 3 10-15
Kneeling Single Leg Curls 1 10
Kneeling Single Leg Curls (Heavier) 1 10
Kneeling Single Leg Curls (Heavier +) 1 8-10
Monday: Chest, Biceps

Exercise Movement Sets Reps Weight Total Reps Volume

Smith Machine Incline Press 1 10 0
Smith Machine Incline Press (Heavier) 2 8-10
Bench Press 1 10
Bench Press (Heavier) 2 8-10
Dumbbell Flyes 1 10
Dumbbell Flyes (Heavier) 2 8-10
Preacher Curls 1 10
Preache Curls (Heavier) 2 8-10
Seated Overhead Curl Machine 1 10
Seated Overhead Curl Machine (Heavier) 1 10
Seated Overhead Curl Machine (Heavier +) 1 8-10
Seated Overhead Curl Machine (Heavier ++) 1 8-10

Tuesday: Quads, Calves

Exercise Movement Sets Reps Weight Total Reps Volume
Leg Extensions 1 20
Leg Extensions (Heavier) 1 20
Leg Extensions (Heavier +) 1 15-20
Leg Press 1 10
Leg Press (Heavier) 1 10
Leg Press (Heavier +) 1 10
Leg Press (Heavier ++) 1 10
Leg Press (Heavier +++) 1 10
Smith Machine Front Squats (SS1) 1 10
Leg Extensions (SS1) 1 20
Smith Machine Front Squats (SS2) - Heavier 2 10
Leg Extensions (SS2) - Heavier 2 20
Dumbbell Lunges 3 n/a
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier 1 10-15
Seated Calf Raise (SS2) - Heavier 1 10-15
Standing Calf Raise (SS3) - Heavier + 1 10-15
Seated Calf Raise (SS3) - Heavier + 1 10-15

Thursday: Shoulders, Triceps, Calves

Exercise Movements Sets Reps Weight Total Reps Volume

Seated Dumbbell Press 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Lateral Raise Machine 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Rear laterals on pec fly machine 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Cable Pushdowns 4-5 10
Skull Crushers or Dips 4-5 10
Rope Pushdowns 4-5 10
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier. 1 10-15
Seated Calf Raise (SS2) - Heavier. 1 10-15
Standing Calf Raise (SS3) - Heavier. + 1 10-15
Seated Calf Raise (SS3) - Heavier. + 1 10-15

Friday: Back, Hamstrings

Exercise Movements Sets Reps Weight Total Reps Volume

Lat Pulldowns 1 10
Lat Pulldowns (Heavier) 1 10
Lat Pulldowns (Heavier +) 1 10
Lat Pulldowns (Heavier ++) 1 8-10
Deadlifts 2 10
Deadlifts (Heavier) 1 10
T-bar Rows 1 10
T-bar Rows (Heavier) 1 8-10
T-bar Rows (Heavier +) 1 8-10
Lying Leg Curls 3 10-15
Kneeling Single Leg Curls 1 10
Kneeling Single Leg Curls (Heavier) 1 10
Kneeling Single Leg Curls (Heavier +) 1 8-10
Monday: Chest, Biceps

Exercise Movement Sets Reps Weight Total Reps Volume

Smith Machine Incline Press 1 10 0
Smith Machine Incline Press (Heavier) 2 8-10
Bench Press 1 10
Bench Press (Heavier) 2 8-10
Dumbbell Flyes 1 10
Dumbbell Flyes (Heavier) 2 8-10
Preacher Curls 1 10
Preache Curls (Heavier) 2 8-10
Seated Overhead Curl Machine 1 10
Seated Overhead Curl Machine (Heavier) 1 10
Seated Overhead Curl Machine (Heavier +) 1 8-10
Seated Overhead Curl Machine (Heavier ++) 1 8-10

Tuesday: Quads, Calves

Exercise Movement Sets Reps Weight Total Reps Volume
Leg Extensions 1 20
Leg Extensions (Heavier) 1 20
Leg Extensions (Heavier +) 1 15-20
Leg Press 1 10
Leg Press (Heavier) 1 10
Leg Press (Heavier +) 1 10
Leg Press (Heavier ++) 1 10
Leg Press (Heavier +++) 1 10
Smith Machine Front Squats (SS1) 1 10
Leg Extensions (SS1) 1 20
Smith Machine Front Squats (SS2) - Heavier 2 10
Leg Extensions (SS2) - Heavier 2 20
Dumbbell Lunges 3 n/a
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier 1 10-15
Seated Calf Raise (SS2) - Heavier 1 10-15
Standing Calf Raise (SS3) - Heavier + 1 10-15
Seated Calf Raise (SS3) - Heavier + 1 10-15

Thursday: Shoulders, Triceps, Calves

Exercise Movements Sets Reps Weight Total Reps Volume

Seated Dumbbell Press 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Lateral Raise Machine 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Rear laterals on pec fly machine 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Cable Pushdowns 4-5 10
Skull Crushers or Dips 4-5 10
Rope Pushdowns 4-5 10
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier. 1 10-15
Seated Calf Raise (SS2) - Heavier. 1 10-15
Standing Calf Raise (SS3) - Heavier. + 1 10-15
Seated Calf Raise (SS3) - Heavier. + 1 10-15

Friday: Back, Hamstrings

Exercise Movements Sets Reps Weight Total Reps Volume

Lat Pulldowns 1 10
Lat Pulldowns (Heavier) 1 10
Lat Pulldowns (Heavier +) 1 10
Lat Pulldowns (Heavier ++) 1 8-10
Deadlifts 2 10
Deadlifts (Heavier) 1 10
T-bar Rows 1 10
T-bar Rows (Heavier) 1 8-10
T-bar Rows (Heavier +) 1 8-10
Lying Leg Curls 3 10-15
Kneeling Single Leg Curls 1 10
Kneeling Single Leg Curls (Heavier) 1 10
Kneeling Single Leg Curls (Heavier +) 1 8-10
Monday: Chest, Biceps

Exercise Movement Sets Reps Weight Total Reps Volume

Smith Machine Incline Press 1 10 0
Smith Machine Incline Press (Heavier) 2 8-10
Bench Press 1 10
Bench Press (Heavier) 2 8-10
Dumbbell Flyes 1 10
Dumbbell Flyes (Heavier) 2 8-10
Preacher Curls 1 10
Preache Curls (Heavier) 2 8-10
Seated Overhead Curl Machine 1 10
Seated Overhead Curl Machine (Heavier) 1 10
Seated Overhead Curl Machine (Heavier +) 1 8-10
Seated Overhead Curl Machine (Heavier ++) 1 8-10

Tuesday: Quads, Calves

Exercise Movement Sets Reps Weight Total Reps Volume
Leg Extensions 1 20
Leg Extensions (Heavier) 1 20
Leg Extensions (Heavier +) 1 15-20
Leg Press 1 10
Leg Press (Heavier) 1 10
Leg Press (Heavier +) 1 10
Leg Press (Heavier ++) 1 10
Leg Press (Heavier +++) 1 10
Smith Machine Front Squats (SS1) 1 10
Leg Extensions (SS1) 1 20
Smith Machine Front Squats (SS2) - Heavier 2 10
Leg Extensions (SS2) - Heavier 2 20
Dumbbell Lunges 3 n/a
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier 1 10-15
Seated Calf Raise (SS2) - Heavier 1 10-15
Standing Calf Raise (SS3) - Heavier + 1 10-15
Seated Calf Raise (SS3) - Heavier + 1 10-15

Thursday: Shoulders, Triceps, Calves

Exercise Movements Sets Reps Weight Total Reps Volume

Seated Dumbbell Press 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Lateral Raise Machine 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Rear laterals on pec fly machine 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Cable Pushdowns 4-5 10
Skull Crushers or Dips 4-5 10
Rope Pushdowns 4-5 10
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier. 1 10-15
Seated Calf Raise (SS2) - Heavier. 1 10-15
Standing Calf Raise (SS3) - Heavier. + 1 10-15
Seated Calf Raise (SS3) - Heavier. + 1 10-15

Friday: Back, Hamstrings

Exercise Movements Sets Reps Weight Total Reps Volume

Lat Pulldowns 1 10
Lat Pulldowns (Heavier) 1 10
Lat Pulldowns (Heavier +) 1 10
Lat Pulldowns (Heavier ++) 1 8-10
Deadlifts 2 10
Deadlifts (Heavier) 1 10
T-bar Rows 1 10
T-bar Rows (Heavier) 1 8-10
T-bar Rows (Heavier +) 1 8-10
Lying Leg Curls 3 10-15
Kneeling Single Leg Curls 1 10
Kneeling Single Leg Curls (Heavier) 1 10
Kneeling Single Leg Curls (Heavier +) 1 8-10
Monday: Chest, Biceps

Exercise Movement Sets Reps Weight Total Reps Volume

Smith Machine Incline Press 1 10 0
Smith Machine Incline Press (Heavier) 2 8-10
Bench Press 1 10
Bench Press (Heavier) 2 8-10
Dumbbell Flyes 1 10
Dumbbell Flyes (Heavier) 2 8-10
Preacher Curls 1 10
Preache Curls (Heavier) 2 8-10
Seated Overhead Curl Machine 1 10
Seated Overhead Curl Machine (Heavier) 1 10
Seated Overhead Curl Machine (Heavier +) 1 8-10
Seated Overhead Curl Machine (Heavier ++) 1 8-10

Tuesday: Quads, Calves

Exercise Movement Sets Reps Weight Total Reps Volume
Leg Extensions 1 20
Leg Extensions (Heavier) 1 20
Leg Extensions (Heavier +) 1 15-20
Leg Press 1 10
Leg Press (Heavier) 1 10
Leg Press (Heavier +) 1 10
Leg Press (Heavier ++) 1 10
Leg Press (Heavier +++) 1 10
Smith Machine Front Squats (SS1) 1 10
Leg Extensions (SS1) 1 20
Smith Machine Front Squats (SS2) - Heavier 2 10
Leg Extensions (SS2) - Heavier 2 20
Dumbbell Lunges 3 n/a
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier 1 10-15
Seated Calf Raise (SS2) - Heavier 1 10-15
Standing Calf Raise (SS3) - Heavier + 1 10-15
Seated Calf Raise (SS3) - Heavier + 1 10-15

Thursday: Shoulders, Triceps, Calves

Exercise Movements Sets Reps Weight Total Reps Volume

Seated Dumbbell Press 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Lateral Raise Machine 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Rear laterals on pec fly machine 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Cable Pushdowns 4-5 10
Skull Crushers or Dips 4-5 10
Rope Pushdowns 4-5 10
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier. 1 10-15
Seated Calf Raise (SS2) - Heavier. 1 10-15
Standing Calf Raise (SS3) - Heavier. + 1 10-15
Seated Calf Raise (SS3) - Heavier. + 1 10-15

Friday: Back, Hamstrings

Exercise Movements Sets Reps Weight Total Reps Volume

Lat Pulldowns 1 10
Lat Pulldowns (Heavier) 1 10
Lat Pulldowns (Heavier +) 1 10
Lat Pulldowns (Heavier ++) 1 8-10
Deadlifts 2 10
Deadlifts (Heavier) 1 10
T-bar Rows 1 10
T-bar Rows (Heavier) 1 8-10
T-bar Rows (Heavier +) 1 8-10
Lying Leg Curls 3 10-15
Kneeling Single Leg Curls 1 10
Kneeling Single Leg Curls (Heavier) 1 10
Kneeling Single Leg Curls (Heavier +) 1 8-10
Monday: Chest, Biceps

Exercise Movement Sets Reps Weight Total Reps Volume

Smith Machine Incline Press 1 10 0
Smith Machine Incline Press (Heavier) 2 8-10
Bench Press 1 10
Bench Press (Heavier) 2 8-10
Dumbbell Flyes 1 10
Dumbbell Flyes (Heavier) 2 8-10
Preacher Curls 1 10
Preache Curls (Heavier) 2 8-10
Seated Overhead Curl Machine 1 10
Seated Overhead Curl Machine (Heavier) 1 10
Seated Overhead Curl Machine (Heavier +) 1 8-10
Seated Overhead Curl Machine (Heavier ++) 1 8-10

Tuesday: Quads, Calves

Exercise Movement Sets Reps Weight Total Reps Volume
Leg Extensions 1 20
Leg Extensions (Heavier) 1 20
Leg Extensions (Heavier +) 1 15-20
Leg Press 1 10
Leg Press (Heavier) 1 10
Leg Press (Heavier +) 1 10
Leg Press (Heavier ++) 1 10
Leg Press (Heavier +++) 1 10
Smith Machine Front Squats (SS1) 1 10
Leg Extensions (SS1) 1 20
Smith Machine Front Squats (SS2) - Heavier 2 10
Leg Extensions (SS2) - Heavier 2 20
Dumbbell Lunges 3 n/a
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier 1 10-15
Seated Calf Raise (SS2) - Heavier 1 10-15
Standing Calf Raise (SS3) - Heavier + 1 10-15
Seated Calf Raise (SS3) - Heavier + 1 10-15

Thursday: Shoulders, Triceps, Calves

Exercise Movements Sets Reps Weight Total Reps Volume

Seated Dumbbell Press 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Lateral Raise Machine 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Rear laterals on pec fly machine 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Cable Pushdowns 4-5 10
Skull Crushers or Dips 4-5 10
Rope Pushdowns 4-5 10
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier. 1 10-15
Seated Calf Raise (SS2) - Heavier. 1 10-15
Standing Calf Raise (SS3) - Heavier. + 1 10-15
Seated Calf Raise (SS3) - Heavier. + 1 10-15

Friday: Back, Hamstrings

Exercise Movements Sets Reps Weight Total Reps Volume

Lat Pulldowns 1 10
Lat Pulldowns (Heavier) 1 10
Lat Pulldowns (Heavier +) 1 10
Lat Pulldowns (Heavier ++) 1 8-10
Deadlifts 2 10
Deadlifts (Heavier) 1 10
T-bar Rows 1 10
T-bar Rows (Heavier) 1 8-10
T-bar Rows (Heavier +) 1 8-10
Lying Leg Curls 3 10-15
Kneeling Single Leg Curls 1 10
Kneeling Single Leg Curls (Heavier) 1 10
Kneeling Single Leg Curls (Heavier +) 1 8-10
Monday: Chest, Biceps

Exercise Movement Sets Reps Weight Total Reps Volume

Smith Machine Incline Press 1 10 0
Smith Machine Incline Press (Heavier) 2 8-10
Bench Press 1 10
Bench Press (Heavier) 2 8-10
Dumbbell Flyes 1 10
Dumbbell Flyes (Heavier) 2 8-10
Preacher Curls 1 10
Preache Curls (Heavier) 2 8-10
Seated Overhead Curl Machine 1 10
Seated Overhead Curl Machine (Heavier) 1 10
Seated Overhead Curl Machine (Heavier +) 1 8-10
Seated Overhead Curl Machine (Heavier ++) 1 8-10

Tuesday: Quads, Calves

Exercise Movement Sets Reps Weight Total Reps Volume
Leg Extensions 1 20
Leg Extensions (Heavier) 1 20
Leg Extensions (Heavier +) 1 15-20
Leg Press 1 10
Leg Press (Heavier) 1 10
Leg Press (Heavier +) 1 10
Leg Press (Heavier ++) 1 10
Leg Press (Heavier +++) 1 10
Smith Machine Front Squats (SS1) 1 10
Leg Extensions (SS1) 1 20
Smith Machine Front Squats (SS2) - Heavier 2 10
Leg Extensions (SS2) - Heavier 2 20
Dumbbell Lunges 3 n/a
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier 1 10-15
Seated Calf Raise (SS2) - Heavier 1 10-15
Standing Calf Raise (SS3) - Heavier + 1 10-15
Seated Calf Raise (SS3) - Heavier + 1 10-15

Thursday: Shoulders, Triceps, Calves

Exercise Movements Sets Reps Weight Total Reps Volume

Seated Dumbbell Press 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Lateral Raise Machine 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Rear laterals on pec fly machine 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Cable Pushdowns 4-5 10
Skull Crushers or Dips 4-5 10
Rope Pushdowns 4-5 10
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier. 1 10-15
Seated Calf Raise (SS2) - Heavier. 1 10-15
Standing Calf Raise (SS3) - Heavier. + 1 10-15
Seated Calf Raise (SS3) - Heavier. + 1 10-15

Friday: Back, Hamstrings

Exercise Movements Sets Reps Weight Total Reps Volume

Lat Pulldowns 1 10
Lat Pulldowns (Heavier) 1 10
Lat Pulldowns (Heavier +) 1 10
Lat Pulldowns (Heavier ++) 1 8-10
Deadlifts 2 10
Deadlifts (Heavier) 1 10
T-bar Rows 1 10
T-bar Rows (Heavier) 1 8-10
T-bar Rows (Heavier +) 1 8-10
Lying Leg Curls 3 10-15
Kneeling Single Leg Curls 1 10
Kneeling Single Leg Curls (Heavier) 1 10
Kneeling Single Leg Curls (Heavier +) 1 8-10
Monday: Chest, Biceps

Exercise Movement Sets Reps Weight Total Reps Volume

Smith Machine Incline Press 1 10 0
Smith Machine Incline Press (Heavier) 2 8-10
Bench Press 1 10
Bench Press (Heavier) 2 8-10
Dumbbell Flyes 1 10
Dumbbell Flyes (Heavier) 2 8-10
Preacher Curls 1 10
Preache Curls (Heavier) 2 8-10
Seated Overhead Curl Machine 1 10
Seated Overhead Curl Machine (Heavier) 1 10
Seated Overhead Curl Machine (Heavier +) 1 8-10
Seated Overhead Curl Machine (Heavier ++) 1 8-10

Tuesday: Quads, Calves

Exercise Movement Sets Reps Weight Total Reps Volume
Leg Extensions 1 20
Leg Extensions (Heavier) 1 20
Leg Extensions (Heavier +) 1 15-20
Leg Press 1 10
Leg Press (Heavier) 1 10
Leg Press (Heavier +) 1 10
Leg Press (Heavier ++) 1 10
Leg Press (Heavier +++) 1 10
Smith Machine Front Squats (SS1) 1 10
Leg Extensions (SS1) 1 20
Smith Machine Front Squats (SS2) - Heavier 2 10
Leg Extensions (SS2) - Heavier 2 20
Dumbbell Lunges 3 n/a
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier 1 10-15
Seated Calf Raise (SS2) - Heavier 1 10-15
Standing Calf Raise (SS3) - Heavier + 1 10-15
Seated Calf Raise (SS3) - Heavier + 1 10-15

Thursday: Shoulders, Triceps, Calves

Exercise Movements Sets Reps Weight Total Reps Volume

Seated Dumbbell Press 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Lateral Raise Machine 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Rear laterals on pec fly machine 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Cable Pushdowns 4-5 10
Skull Crushers or Dips 4-5 10
Rope Pushdowns 4-5 10
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier. 1 10-15
Seated Calf Raise (SS2) - Heavier. 1 10-15
Standing Calf Raise (SS3) - Heavier. + 1 10-15
Seated Calf Raise (SS3) - Heavier. + 1 10-15

Friday: Back, Hamstrings

Exercise Movements Sets Reps Weight Total Reps Volume

Lat Pulldowns 1 10
Lat Pulldowns (Heavier) 1 10
Lat Pulldowns (Heavier +) 1 10
Lat Pulldowns (Heavier ++) 1 8-10
Deadlifts 2 10
Deadlifts (Heavier) 1 10
T-bar Rows 1 10
T-bar Rows (Heavier) 1 8-10
T-bar Rows (Heavier +) 1 8-10
Lying Leg Curls 3 10-15
Kneeling Single Leg Curls 1 10
Kneeling Single Leg Curls (Heavier) 1 10
Kneeling Single Leg Curls (Heavier +) 1 8-10
Monday: Chest, Biceps

Exercise Movement Sets Reps Weight Total Reps Volume

Smith Machine Incline Press 1 10 0
Smith Machine Incline Press (Heavier) 2 8-10
Bench Press 1 10
Bench Press (Heavier) 2 8-10
Dumbbell Flyes 1 10
Dumbbell Flyes (Heavier) 2 8-10
Preacher Curls 1 10
Preache Curls (Heavier) 2 8-10
Seated Overhead Curl Machine 1 10
Seated Overhead Curl Machine (Heavier) 1 10
Seated Overhead Curl Machine (Heavier +) 1 8-10
Seated Overhead Curl Machine (Heavier ++) 1 8-10

Tuesday: Quads, Calves

Exercise Movement Sets Reps
Leg Extensions 1 20
Leg Extensions (Heavier) 1 20
Leg Extensions (Heavier +) 1 15-20
Leg Press 1 10
Leg Press (Heavier) 1 10
Leg Press (Heavier +) 1 10
Leg Press (Heavier ++) 1 10
Leg Press (Heavier +++) 1 10
Smith Machine Front Squats (SS1) 1 10
Leg Extensions (SS1) 1 20
Smith Machine Front Squats (SS2) - Heavier 2 10
Leg Extensions (SS2) - Heavier 2 20
Dumbbell Lunges 3 n/a
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier 1 10-15
Seated Calf Raise (SS2) - Heavier 1 10-15
Standing Calf Raise (SS3) - Heavier + 1 10-15
Seated Calf Raise (SS3) - Heavier + 1 10-15

Thursday: Shoulders, Triceps, Calves

Exercise Movements Sets Reps Weight Total Reps Volume

Seated Dumbbell Press 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Lateral Raise Machine 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Rear laterals on pec fly machine 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Cable Pushdowns 4-5 10
Skull Crushers or Dips 4-5 10
Rope Pushdowns 4-5 10
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier. 1 10-15
Seated Calf Raise (SS2) - Heavier. 1 10-15
Standing Calf Raise (SS3) - Heavier. + 1 10-15
Seated Calf Raise (SS3) - Heavier. + 1 10-15

Friday: Back, Hamstrings

Exercise Movements Sets Reps

Lat Pulldowns 1 10
Lat Pulldowns (Heavier) 1 10
Lat Pulldowns (Heavier +) 1 10
Lat Pulldowns (Heavier ++) 1 8-10
Deadlifts 2 10
Deadlifts (Heavier) 1 10
T-bar Rows 1 10
T-bar Rows (Heavier) 1 8-10
T-bar Rows (Heavier +) 1 8-10
Lying Leg Curls 3 10-15
Kneeling Single Leg Curls 1 10
Kneeling Single Leg Curls (Heavier) 1 10
Kneeling Single Leg Curls (Heavier +) 1 8-10
Monday: Chest, Biceps

Exercise Movement Sets Reps Weight Total Reps Volume

Smith Machine Incline Press 1 10 0
Smith Machine Incline Press (Heavier) 2 8-10
Bench Press 1 10
Bench Press (Heavier) 2 8-10
Dumbbell Flyes 1 10
Dumbbell Flyes (Heavier) 2 8-10
Preacher Curls 1 10
Preache Curls (Heavier) 2 8-10
Seated Overhead Curl Machine 1 10
Seated Overhead Curl Machine (Heavier) 1 10
Seated Overhead Curl Machine (Heavier +) 1 8-10
Seated Overhead Curl Machine (Heavier ++) 1 8-10

Tuesday: Quads, Calves

Exercise Movement Sets Reps
Leg Extensions 1 20
Leg Extensions (Heavier) 1 20
Leg Extensions (Heavier +) 1 15-20
Leg Press 1 10
Leg Press (Heavier) 1 10
Leg Press (Heavier +) 1 10
Leg Press (Heavier ++) 1 10
Leg Press (Heavier +++) 1 10
Smith Machine Front Squats (SS1) 1 10
Leg Extensions (SS1) 1 20
Smith Machine Front Squats (SS2) - Heavier 2 10
Leg Extensions (SS2) - Heavier 2 20
Dumbbell Lunges 3 n/a
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier 1 10-15
Seated Calf Raise (SS2) - Heavier 1 10-15
Standing Calf Raise (SS3) - Heavier + 1 10-15
Seated Calf Raise (SS3) - Heavier + 1 10-15

Thursday: Shoulders, Triceps, Calves

Exercise Movements Sets Reps Weight Total Reps Volume

Seated Dumbbell Press 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Lateral Raise Machine 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Rear laterals on pec fly machine 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Cable Pushdowns 4-5 10
Skull Crushers or Dips 4-5 10
Rope Pushdowns 4-5 10
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier. 1 10-15
Seated Calf Raise (SS2) - Heavier. 1 10-15
Standing Calf Raise (SS3) - Heavier. + 1 10-15
Seated Calf Raise (SS3) - Heavier. + 1 10-15

Friday: Back, Hamstrings

Exercise Movements Sets Reps

Lat Pulldowns 1 10
Lat Pulldowns (Heavier) 1 10
Lat Pulldowns (Heavier +) 1 10
Lat Pulldowns (Heavier ++) 1 8-10
Deadlifts 2 10
Deadlifts (Heavier) 1 10
T-bar Rows 1 10
T-bar Rows (Heavier) 1 8-10
T-bar Rows (Heavier +) 1 8-10
Lying Leg Curls 3 10-15
Kneeling Single Leg Curls 1 10
Kneeling Single Leg Curls (Heavier) 1 10
Kneeling Single Leg Curls (Heavier +) 1 8-10
Monday: Chest, Biceps

Exercise Movement Sets Reps Weight Total Reps Volume

Smith Machine Incline Press 1 10 0
Smith Machine Incline Press (Heavier) 2 8-10
Bench Press 1 10
Bench Press (Heavier) 2 8-10
Dumbbell Flyes 1 10
Dumbbell Flyes (Heavier) 2 8-10
Preacher Curls 1 10
Preache Curls (Heavier) 2 8-10
Seated Overhead Curl Machine 1 10
Seated Overhead Curl Machine (Heavier) 1 10
Seated Overhead Curl Machine (Heavier +) 1 8-10
Seated Overhead Curl Machine (Heavier ++) 1 8-10

Tuesday: Quads, Calves

Exercise Movement Sets Reps
Leg Extensions 1 20
Leg Extensions (Heavier) 1 20
Leg Extensions (Heavier +) 1 15-20
Leg Press 1 10
Leg Press (Heavier) 1 10
Leg Press (Heavier +) 1 10
Leg Press (Heavier ++) 1 10
Leg Press (Heavier +++) 1 10
Smith Machine Front Squats (SS1) 1 10
Leg Extensions (SS1) 1 20
Smith Machine Front Squats (SS2) - Heavier 2 10
Leg Extensions (SS2) - Heavier 2 20
Dumbbell Lunges 3 n/a
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier 1 10-15
Seated Calf Raise (SS2) - Heavier 1 10-15
Standing Calf Raise (SS3) - Heavier + 1 10-15
Seated Calf Raise (SS3) - Heavier + 1 10-15

Thursday: Shoulders, Triceps, Calves

Exercise Movements Sets Reps Weight Total Reps Volume

Seated Dumbbell Press 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Lateral Raise Machine 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Rear laterals on pec fly machine 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Cable Pushdowns 4-5 10
Skull Crushers or Dips 4-5 10
Rope Pushdowns 4-5 10
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier. 1 10-15
Seated Calf Raise (SS2) - Heavier. 1 10-15
Standing Calf Raise (SS3) - Heavier. + 1 10-15
Seated Calf Raise (SS3) - Heavier. + 1 10-15

Friday: Back, Hamstrings

Exercise Movements Sets Reps

Lat Pulldowns 1 10
Lat Pulldowns (Heavier) 1 10
Lat Pulldowns (Heavier +) 1 10
Lat Pulldowns (Heavier ++) 1 8-10
Deadlifts 2 10
Deadlifts (Heavier) 1 10
T-bar Rows 1 10
T-bar Rows (Heavier) 1 8-10
T-bar Rows (Heavier +) 1 8-10
Lying Leg Curls 3 10-15
Kneeling Single Leg Curls 1 10
Kneeling Single Leg Curls (Heavier) 1 10
Kneeling Single Leg Curls (Heavier +) 1 8-10
Monday: Chest, Biceps

Exercise Movement Sets Reps Weight Total Reps Volume

Smith Machine Incline Press 1 10 0
Smith Machine Incline Press (Heavier) 2 8-10
Bench Press 1 10
Bench Press (Heavier) 2 8-10
Dumbbell Flyes 1 10
Dumbbell Flyes (Heavier) 2 8-10
Preacher Curls 1 10
Preache Curls (Heavier) 2 8-10
Seated Overhead Curl Machine 1 10
Seated Overhead Curl Machine (Heavier) 1 10
Seated Overhead Curl Machine (Heavier +) 1 8-10
Seated Overhead Curl Machine (Heavier ++) 1 8-10

Tuesday: Quads, Calves

Exercise Movement Sets Reps
Leg Extensions 1 20
Leg Extensions (Heavier) 1 20
Leg Extensions (Heavier +) 1 15-20
Leg Press 1 10
Leg Press (Heavier) 1 10
Leg Press (Heavier +) 1 10
Leg Press (Heavier ++) 1 10
Leg Press (Heavier +++) 1 10
Smith Machine Front Squats (SS1) 1 10
Leg Extensions (SS1) 1 20
Smith Machine Front Squats (SS2) - Heavier 2 10
Leg Extensions (SS2) - Heavier 2 20
Dumbbell Lunges 3 n/a
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier 1 10-15
Seated Calf Raise (SS2) - Heavier 1 10-15
Standing Calf Raise (SS3) - Heavier + 1 10-15
Seated Calf Raise (SS3) - Heavier + 1 10-15

Thursday: Shoulders, Triceps, Calves

Exercise Movements Sets Reps Weight Total Reps Volume

Seated Dumbbell Press 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Lateral Raise Machine 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Rear laterals on pec fly machine 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Cable Pushdowns 4-5 10
Skull Crushers or Dips 4-5 10
Rope Pushdowns 4-5 10
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier. 1 10-15
Seated Calf Raise (SS2) - Heavier. 1 10-15
Standing Calf Raise (SS3) - Heavier. + 1 10-15
Seated Calf Raise (SS3) - Heavier. + 1 10-15

Friday: Back, Hamstrings

Exercise Movements Sets Reps

Lat Pulldowns 1 10
Lat Pulldowns (Heavier) 1 10
Lat Pulldowns (Heavier +) 1 10
Lat Pulldowns (Heavier ++) 1 8-10
Deadlifts 2 10
Deadlifts (Heavier) 1 10
T-bar Rows 1 10
T-bar Rows (Heavier) 1 8-10
T-bar Rows (Heavier +) 1 8-10
Lying Leg Curls 3 10-15
Kneeling Single Leg Curls 1 10
Kneeling Single Leg Curls (Heavier) 1 10
Kneeling Single Leg Curls (Heavier +) 1 8-10
Monday: Chest, Biceps
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
Exercise Movement
Smith Machine Incline Press 0 0 0 0 0 0 0 0 0 0 0 0
Smith Machine Incline Press (Heavier)
Bench Press
Bench Press (Heavier)
Dumbbell Flyes
Dumbbell Flyes (Heavier)
Preacher Curls
Preache Curls (Heavier)
Seated Overhead Curl Machine 1000
Seated Overhead Curl Machine (Heavier) 1200
Seated Overhead Curl Machine (Heavier +) 1170
Seated Overhead Curl Machine (Heavier ++) 1260

Tuesday: Quads, Calves

Exercise Movement Volume Volume Volume Volume Volume Volume Volume Volume
Leg Extensions
Leg Extensions (Heavier)
Leg Extensions (Heavier +)
Leg Press
Leg Press (Heavier)
Leg Press (Heavier +)
Leg Press (Heavier ++)
Leg Press (Heavier +++)
Smith Machine Front Squats (SS1)
Leg Extensions (SS1)
Smith Machine Front Squats (SS2) - Heavier
Leg Extensions (SS2) - Heavier
Dumbbell Lunges 0
Standing Calf Raise (SS1) 0
Seated Calf Raise (SS1)
Standing Calf Raise (SS2) - Heavier
Seated Calf Raise (SS2) - Heavier
Standing Calf Raise (SS3) - Heavier +
Seated Calf Raise (SS3) - Heavier +

Thursday: Shoulders, Triceps, Calves

Exercise Movements Volume Volume Volume Volume Volume Volume Volume Volume Volume Volume Volume Volume
Seated Dumbbell Press
Seated Dumbbell Press (Heavier)
Seated Dumbbell Press (Heavier)
Seated Lateral Raise Machine
Seated Lateral Raise Machine (Heavier)
Seated Lateral Raise Machine (Heavier)
Rear laterals on pec fly machine
Rear laterals on pec fly machine (Heavier)
Rear laterals on pec fly machine (Heavier)
Cable Pushdowns
Skull Crushers or Dips
Rope Pushdowns
Standing Calf Raise (SS1) 0
Seated Calf Raise (SS1)
Standing Calf Raise (SS2) - Heavier.
Seated Calf Raise (SS2) - Heavier.
Standing Calf Raise (SS3) - Heavier. +
Seated Calf Raise (SS3) - Heavier. +
Monday: Chest, Biceps
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12

Friday: Back, Hamstrings

Exercise Movements Volume Volume Volume Volume Volume Volume Volume Volume Volume Volume Volume Volume
Lat Pulldowns
Lat Pulldowns (Heavier)
Lat Pulldowns (Heavier +)
Lat Pulldowns (Heavier ++)
Deadlifts
Deadlifts (Heavier)
T-bar Rows
T-bar Rows (Heavier)
T-bar Rows (Heavier +)
Lying Leg Curls
Kneeling Single Leg Curls
Kneeling Single Leg Curls (Heavier)
Kneeling Single Leg Curls (Heavier +)
Monday: Chest, Biceps
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
Exercise Movement
Smith Machine Incline Press -
Smith Machine Incline Press (Heavier) -
Bench Press -
Bench Press (Heavier) -
Dumbbell Flyes -
Dumbbell Flyes (Heavier) -
Preacher Curls -
Preache Curls (Heavier)
Seated Overhead Curl Machine -100%
Seated Overhead Curl Machine (Heavier) -100%
Seated Overhead Curl Machine (Heavier +) -100%
Seated Overhead Curl Machine (Heavier ++) - -100%
-
Tuesday: Quads, Calves -
Exercise Movement -
Leg Extensions -
Leg Extensions (Heavier) -
Leg Extensions (Heavier +)
Leg Press
Leg Press (Heavier)
Leg Press (Heavier +)
Leg Press (Heavier ++) -
Leg Press (Heavier +++) -
Smith Machine Front Squats (SS1) -
Leg Extensions (SS1) -
Smith Machine Front Squats (SS2) - Heavier -
Leg Extensions (SS2) - Heavier
Dumbbell Lunges
Standing Calf Raise (SS1)
Seated Calf Raise (SS1)
Standing Calf Raise (SS2) - Heavier -
Seated Calf Raise (SS2) - Heavier -
Standing Calf Raise (SS3) - Heavier + -
Seated Calf Raise (SS3) - Heavier + -
-
Thursday: Shoulders, Triceps, Calves
-
-
Exercise Movements
Seated Dumbbell Press
Seated Dumbbell Press (Heavier)
Seated Dumbbell Press (Heavier) -
Seated Lateral Raise Machine -
Seated Lateral Raise Machine (Heavier) -
Seated Lateral Raise Machine (Heavier) -
Rear laterals on pec fly machine -
Rear laterals on pec fly machine (Heavier) -
Rear laterals on pec fly machine (Heavier) -
Cable Pushdowns
Skull Crushers or Dips
Rope Pushdowns
Standing Calf Raise (SS1)
Seated Calf Raise (SS1)
Standing Calf Raise (SS2) - Heavier.
Seated Calf Raise (SS2) - Heavier.
Standing Calf Raise (SS3) - Heavier. +
Monday: Chest, Biceps
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
Seated Calf Raise (SS3) - Heavier. +

Friday: Back, Hamstrings

-
Exercise Movements
Lat Pulldowns
Lat Pulldowns (Heavier)
Lat Pulldowns (Heavier +)
Lat Pulldowns (Heavier ++)
Deadlifts
Deadlifts (Heavier)
T-bar Rows
T-bar Rows (Heavier)
T-bar Rows (Heavier +)
Lying Leg Curls
Kneeling Single Leg Curls
Kneeling Single Leg Curls (Heavier)
Kneeling Single Leg Curls (Heavier +)