Week 1

Monday: Back & Biceps

Tuesday: Chest, Shoulders & Triceps
Wednesday: Compound lifts (Upper body and Lower body Lifts)
Thursday: Rest
Friday: Cardio & Abs
Saturday: Legs & Forearms
Sunday: Rest
Week 2

Monday: Chest & Shoulders

Tuesday: Forearms & Abs
Wednesday: Rest
Thursday: Biceps, Triceps & Forearms
Friday: Legs & Cardio
Saturday: Rest
Sunday: Compound Lifts (Upper body and Lower body Lifts)
Week 3

Monday: Shoulders, Chest, Triceps

Tuesday: Cardio & Legs
Wednesday: Rest
Thursday: Compound lifts (Upper body and Lower body Lifts)
Friday: Back & Biceps
Saturday: Rest
Sunday: Forearms & Abs
Week 4

Monday: Chest & Shoulders

Tuesday: Triceps, Biceps & Forearms
Wednesday: Rest
Thursday: Back & Legs
Friday: Compound lifts (Upper body and Lower body Lifts)
Saturday: Cardio & Abs
Sunday: Rest