GreeK God Program

By Alex Eubank
ilya Week 1
Muscle Exercise Sets Reps

Day 1 Chest Pec Deck 2 15

Day 1 Back Straight Arm Pulldown 2 15

Day 1 Chest Incline DB Bench 5 12,8,6,6,6

Day 1 Back BB Row 5 12,8,6,6,6
Day 1 Chest Flat BB Bench 4 10,10,10,10
Day 1 Back Wide Grip Pulldown 4 12,12,12,12
Day 1 Chest Cable Flys (high to low) 4 12,12,12,12
Day 1 Back Underhand Pulldown 4 10,10,10,10

Day 2 Shoulder Lateral Raises 5 20,15,15,12,12

Day 2 Shoulder DB Shoulder Press 5 12,8,8,6,6
Day 2 Shoulder Rear Delt Fly (cable) 3 15,12,12
Day 2 Bicep BB Curl 5 12,12,10,8,8
Day 2 Tricep BB Skullcrusher 5 12,12,10,8,8
Day 2 Bicep Incline DB Curl 5 12,12,12,10,10
Day 2 Tricep Rope Extension 5 12,12,12,10,10

Day 3 Leg Leg Extension 4 15,15,12,12

Day 3 Leg BB Squat 5 12,10,6,6,6
Day 3 Leg Leg Press 4 15,15,12,12
Day 3 Leg Leg Curl 4 12,12,12,12
Day 3 Leg Seated Calf Raise 4 15,15,12,12

Day 4 Back Wide Grip Pulldown 4 15,12,12,12

Day 4 Chest Incline DB Bench 4 12,12,10,10
Day 4 Back Close Grip Pulldown 4 12,12,10,10
Day 4 Chest Flat DB Flys 4 12,12,10,10
Day 4 Back Seated Cable Row (close grip) 4 10,10,10,10
Day 4 Chest Plate Loaded Bench Flat 4 10,10,10,10
Day 4 Back Straight Arm Pulldown 3 12,12,12
Day 4 Chest Pushups 3 AMRAP

Day 5 Shoulder Seated Lateral Raises 5 20,15,15,12,12

Day 5 Shoulder Smith machine Shoulder Press 5 12,12,12,12,12
Day 5 Shoulder Upright Rows 3 12,12,12
Day 5 Bicep DB Curl (alternate) 5 12,12,10,8,8
Day 5 Tricep Straight Bar Extension 5 12,12,10,8,8
Day 5 Bicep Cable BB Curl 5 12,12,12,10,10
Day 5 Tricep DB Skullcrusher 5 12,12,12,10,10

Day 6 Leg Leg Curl 4 15,15,12,12

Day 6 Leg Deadlift 5 12,10,6,6,6
Day 6 Leg Leg Press 4 15,15,12,12
Day 6 Leg Leg Extension 4 12,12,12,12
Day 6 Leg Standing Calf Raise 4 15,15,12,12

Week 2
Muscle Exercise Sets Reps
Day 1 Chest Cable Flys (high to low) 2 15
Day 1 Back Straight Arm Pulldown 2 15
Day 1 Chest Incline DB Bench 5 12,8,6,6,6
Day 1 Back BB Row 5 12,8,6,6,6
Day 1 Chest Plate Loaded Bench Decline 4 10,10,10,10
Day 1 Back Underhand Pulldown 4 12,12,12,12
Day 1 Chest Pec Deck 4 12,12,12,12
Day 1 Back DB Row 4 10,10,10,10

Day 2 Shoulder Lateral Raises 5 20,15,15,12,12

Day 2 Shoulder DB Shoulder Press 5 12,8,8,6,6
Day 2 Shoulder Rear Delt Fly (DB) 3 15,12,12
Day 2 Bicep BB Curl 5 12,12,10,8,8
Day 2 Tricep BB Skullcrusher 5 12,12,10,8,8
Day 2 Bicep Cable Hammer Curl 5 12,12,12,10,10
Day 2 Tricep Close Grip Bench 5 12,12,12,10,10

Day 3 Leg Leg Extension 4 15,15,12,12

Day 3 Leg BB Squat 5 12,10,6,6,6
Day 3 Leg Leg Press 4 15,15,12,12
Day 3 Leg Leg Curl 4 12,12,12,12
Day 3 Leg Seated Calf Raise 4 15,15,12,12

Day 4 Back Seated Cable Row (wide grip) 4 15,12,12,12

Day 4 Chest Flat DB Bench 4 12,12,10,10
Day 4 Back Seated Cable Row (close grip) 4 12,12,10,10
Day 4 Chest Plate Loaded Bench Incline 4 12,12,10,10
Day 4 Back Close Grip Pulldown 4 10,10,10,10
Day 4 Chest Cable Flys (high to low) 4 10,10,10,10
Day 4 Back Straight Arm Pulldown 3 12,12,12
Day 4 Chest Pec Deck 3 12,12,12

Day 5 Shoulder Seated Lateral Raises 5 20,15,15,12,12

Day 5 Shoulder DB Shoulder Press 5 12,12,12,12,12
Day 5 Shoulder Smith machine Shoulder Press 3 12,12,12
Day 5 Bicep Hammer Curls 5 12,12,10,8,8
Day 5 Tricep Straight Bar Extension 5 12,12,10,8,8
Day 5 Bicep Preacher Curl 5 12,12,12,10,10
Day 5 Tricep One Arm Overhead Extension 5 12,12,12,10,10

Day 6 Leg Leg Curl 4 15,15,12,12

Day 6 Leg Deadlift 5 12,10,6,6,6
Day 6 Leg Hack Squat 4 12,12,12,12
Day 6 Leg Leg Extension 4 12,12,12,12
Day 6 Leg Standing Calf Raise 4 15,15,12,12

Week 3
Muscle Exercise Sets Reps
Day 1 Chest Pec Deck 2 15
Day 1 Back Straight Arm Pulldown 2 15
Day 1 Chest Incline DB Bench 5 12,8,6,6,6
Day 1 Back BB Row 5 12,8,6,6,6
Day 1 Chest Plate Loaded Bench Incline 4 10,10,10,10
Day 1 Back Wide Grip Pulldown 4 12,12,12,12
Day 1 Chest Incline DB Flys 4 12,12,12,12
Day 1 Back Low Row 4 10,10,10,10

Day 2 Shoulder Lateral Raises 5 20,15,15,12,12

Day 2 Shoulder DB Shoulder Press 5 12,8,8,6,6
Day 2 Shoulder Rear Delt Fly (cable) 3 15,12,12
Day 2 Bicep BB Curl 5 12,12,10,8,8
Day 2 Tricep BB Skullcrusher 5 12,12,10,8,8
Day 2 Bicep Reverse Grip Curl 5 12,12,12,10,10
Day 2 Tricep Rope Extension 5 12,12,12,10,10

Day 3 Leg Leg Extension 4 15,15,12,12

Day 3 Leg BB Squat 5 12,10,6,6,6
Day 3 Leg Leg Press 4 15,15,12,12
Day 3 Leg Walking Lunges 4 20,20,20,20
Day 3 Leg Seated Calf Raise 4 15,15,12,12
Day 4 Back Seated Cable Row (close grip) 4 15,12,12,12
Day 4 Chest Flat BB Bench 4 12,12,10,10
Day 4 Back Close Grip Pulldown 4 12,12,10,10
Day 4 Chest Plate Loaded Bench Flat 4 12,12,10,10
Day 4 Back One Arm Row Machine 4 10,10,10,10
Day 4 Chest Cable Flys (low to high) 4 10,10,10,10
Day 4 Back Straight Arm Pulldown 3 12,12,12
Day 4 Chest Dips 3 AMRAP

Day 5 Shoulder Seated Lateral Raises 5 20,15,15,12,12

Day 5 Shoulder Smith machine Shoulder Press 5 12,12,12,12,12
Day 5 Shoulder Rear Delt Fly (DB) 3 12,12,12
Day 5 Bicep Incline DB Curl 5 12,12,10,8,8
Day 5 Tricep Cable Skulllcrusher 5 12,12,10,8,8
Day 5 Bicep DB Curl (alternate) 5 12,12,12,10,10
Day 5 Tricep DB Skullcrusher 5 12,12,12,10,10

Day 6 Leg Leg Curl 4 15,15,12,12

Day 6 Leg Deadlift 5 12,10,6,6,6
Day 6 Leg Leg Extension 4 12,12,12,12
Day 6 Leg Hack Squat 4 12,12,12,12
Day 6 Leg Standing Calf Raise 4 15,15,12,12
Day 1
Week 4
Muscle Exercise Sets Reps
Day 1 Chest Pushups 2 25
Day 1 Back Wide Grip Pulldown 2 15
Day 1 Chest Incline DB Bench 5 12,8,6,6,6
Day 1 Back BB Row 5 12,8,6,6,6
Day 1 Chest Flat BB Bench 4 10,10,10,10
Day 1 Back Close Grip Pulldown 4 12,12,12,12
Day 1 Chest Pec Deck 4 12,12,12,12
Day 1 Back Seated Cable Row (close grip) 4 10,10,10,10

Day 2 Shoulder Lateral Raises 5 20,15,15,12,12

Day 2 Shoulder DB Shoulder Press 5 12,8,8,6,6
Day 2 Shoulder Upright Rows 3 15,12,12
Day 2 Bicep BB Curl 5 12,12,10,8,8
Day 2 Tricep BB Skullcrusher 5 12,12,10,8,8
Day 2 Bicep Cable BB Curl 5 12,12,12,10,10
Day 2 Tricep One Arm Overhead Extension 5 12,12,12,10,10
Day 3 Leg Leg Extension 4 15,15,12,12
Day 3 Leg BB Squat 5 12,10,6,6,6
Day 3 Leg Leg Curl 4 15,15,12,12
Day 3 Leg Sissy Squat 4 20,20,20,20
Day 3 Leg Seated Calf Raise 4 15,15,12,12

Day 4 Back Wide Grip Pullup 4 15,12,12,12

Day 4 Chest Flat DB Bench 4 12,12,10,10
Day 4 Back Seated Cable Row (wide grip) 4 12,12,10,10
Day 4 Chest Incline BB Bench 4 12,12,10,10
Day 4 Back Low Row 4 10,10,10,10
Day 4 Chest Flat DB Flys 4 10,10,10,10
Day 4 Back Straight Arm Pulldown 3 12,12,12
Day 4 Chest Pushups 3 AMRAP

Day 5 Shoulder Seated Lateral Raises 5 20,15,15,12,12

Day 5 Shoulder DB Shoulder Press 5 12,12,12,12,12
Day 5 Shoulder Smith machine Shoulder Press 3 12,12,12
Day 5 Bicep Cable Hammer Curl 5 12,12,10,8,8
Day 5 Tricep DB Skullcrusher 5 12,12,10,8,8
Day 5 Bicep Preacher Curl 5 12,12,12,10,10
Day 5 Tricep Rope Extension 5 12,12,12,10,10

Day 6 Leg Leg Curl 4 15,15,12,12

Day 6 Leg Deadlift 5 12,10,6,6,6
Day 6 Leg Hack Squat 4 12,12,12,12
Day 6 Leg Leg Extension 4 12,12,12,12
Day 6 Leg Standing Calf Raise 4 15,15,12,12

Week 5
Muscle Exercise Sets Reps
Day 1 Chest Pec Deck 2 15
Day 1 Back Straight Arm Pulldown 2 15
Day 1 Chest Incline DB Bench 5 12,8,6,6,6
Day 1 Back BB Row 5 12,8,6,6,6
Day 1 Chest Plate Loaded Bench Decline 4 10,10,10,10
Day 1 Back Low Row 4 12,12,12,12
Day 1 Chest Flat DB Flys 4 12,12,12,12
Day 1 Back Close Grip Pulldown 4 10,10,10,10

Day 2 Shoulder Lateral Raises 5 20,15,15,12,12

Day 2 Shoulder DB Shoulder Press 5 12,8,8,6,6
Day 2 Shoulder Rear Delt Fly (DB) 3 15,12,12
Day 2 Bicep BB Curl 5 12,12,10,8,8
Day 2 Tricep BB Skullcrusher 5 12,12,10,8,8
Day 2 Bicep Incline DB Curl 5 12,12,12,10,10
Day 2 Tricep Rope Extension 5 12,12,12,10,10

Day 3 Leg Leg Extension 4 15,15,12,12

Day 3 Leg BB Squat 5 12,10,6,6,6
Day 3 Leg Leg Press 4 15,15,12,12
Day 3 Leg Leg Curl 4 20,20,20,20
Day 3 Leg Seated Calf Raise 4 15,15,12,12

Day 4 Back Seated Cable Row (close grip) 4 15,12,12,12

Day 4 Chest Incline BB Bench 4 12,12,10,10
Day 4 Back Wide Grip Pulldown 4 12,12,10,10
Day 4 Chest Pec Deck 4 12,12,10,10
Day 4 Back DB Row 4 10,10,10,10
Day 4 Chest Incline DB Flys 4 10,10,10,10
Day 4 Back Underhand Pulldown 3 12,12,12
Day 4 Chest Dips 3 AMRAP

Day 5 Shoulder Seated Lateral Raises 5 20,15,15,12,12

Day 5 Shoulder Smith machine Shoulder Press 5 12,12,12,12,12
Day 5 Shoulder DB Front Raise 3 12,12,12
Day 5 Bicep Hammer Curls 5 12,12,10,8,8
Day 5 Tricep DB Skullcrusher 5 12,12,10,8,8
Day 5 Bicep Reverse Grip Curl 5 12,12,12,10,10
Day 5 Tricep Straight Bar Extension 5 12,12,12,10,10

Day 6 Leg Leg Curl 4 15,15,12,12

Day 6 Leg Deadlift 5 12,10,6,6,6
Day 6 Leg Leg Press 4 12,12,12,12
Day 6 Leg Sissy Squat 4 20,20,20,20
Day 6 Leg Standing Calf Raise 4 15,15,12,12

Week 6
Muscle Exercise Sets Reps
Day 1 Chest Cable Flys (high to low) 2 15
Day 1 Back Wide Grip Pullup 2 15
Day 1 Chest Incline DB Bench 5 12,8,6,6,6
Day 1 Back BB Row 5 12,8,6,6,6
Day 1 Chest Plate Loaded Bench Incline 4 10,10,10,10
Day 1 Back Underhand Pulldown 4 12,12,12,12
Day 1 Chest Pec Deck 4 12,12,12,12
Day 1 Back Seated Cable Row (wide grip) 4 10,10,10,10

Day 2 Shoulder Lateral Raises 5 20,15,15,12,12

Day 2 Shoulder DB Shoulder Press 5 12,8,8,6,6
Day 2 Shoulder Rear Delt Fly (cable) 3 15,12,12
Day 2 Bicep BB Curl 5 12,12,10,8,8
Day 2 Tricep BB Skullcrusher 5 12,12,10,8,8
Day 2 Bicep Cable Hammer Curl 5 12,12,12,10,10
Day 2 Tricep Close Grip Bench 5 12,12,12,10,10

Day 3 Leg Leg Extension 4 15,15,12,12

Day 3 Leg BB Squat 5 12,10,6,6,6
Day 3 Leg Hack Squat 4 10,10,10,10
Day 3 Leg Leg Press 4 15,15,12,12
Day 3 Leg Seated Calf Raise 4 15,15,12,12

Day 4 Back Straight Arm Pulldown 4 15,12,12,12

Day 4 Chest Flat DB Flys 4 12,12,10,10
Day 4 Back Wide Grip Pulldown 4 12,12,10,10
Day 4 Chest Flat BB Bench 4 12,12,10,10
Day 4 Back One Arm Row Machine 4 10,10,10,10
Day 4 Chest Incline DB Bench 4 10,10,10,10
Day 4 Back Close Grip Pulldown 3 12,12,12
Day 4 Chest Cable Flys (high to low) 3 12,12,12

Day 5 Shoulder Seated Lateral Raises 5 20,15,15,12,12

Day 5 Shoulder DB Shoulder Press 5 12,12,12,12,12
Day 5 Shoulder Upright Rows 3 12,12,12
Day 5 Bicep Cable BB Curl 5 12,12,10,8,8
Day 5 Tricep One Arm Overhead Extension 5 12,12,10,8,8
Day 5 Bicep Preacher Curl 5 12,12,12,10,10
Day 5 Tricep Cable Skulllcrusher 5 12,12,12,10,10

Day 6 Leg Leg Curl 4 15,15,12,12

Day 6 Leg Deadlift 5 12,10,6,6,6
Day 6 Leg Leg Press 4 12,12,12,12
Day 6 Leg Hack Squat 4 20,20,20,20
Day 6 Leg Standing Calf Raise 4 15,15,12,12

Week 7
 Muscle Exercise Sets Reps
Day 1 Chest Cable Flys (low to high) 2 15
Day 1 Back Straight Arm Pulldown 2 15
Day 1 Chest Incline DB Bench 5 12,8,6,6,6
Day 1 Back BB Row 5 12,8,6,6,6
Day 1 Chest Plate Loaded Bench Flat 4 10,10,10,10
Day 1 Back Wide Grip Pulldown 4 12,12,12,12
Day 1 Chest Pec Deck 4 12,12,12,12
Day 1 Back Seated Cable Row (close grip) 4 10,10,10,10

Day 2 Shoulder Lateral Raises 5 20,15,15,12,12

Day 2 Shoulder DB Shoulder Press 5 12,8,8,6,6
Day 2 Shoulder Rear Delt Fly (DB) 3 15,12,12
Day 2 Bicep BB Curl 5 12,12,10,8,8
Day 2 Tricep BB Skullcrusher 5 12,12,10,8,8
Day 2 Bicep Preacher Curl 5 12,12,12,10,10
Day 2 Tricep DB Skullcrusher 5 12,12,12,10,10

Day 3 Leg Leg Extension 4 15,15,12,12

Day 3 Leg BB Squat 5 12,10,6,6,6
Day 3 Leg Leg Press 4 10,10,10,10
Day 3 Leg Leg Curl 4 15,15,12,12
Day 3 Leg Seated Calf Raise 4 15,15,12,12

Day 4 Back Straight Arm Pulldown 4 15,12,12,12

Day 4 Chest Plate Loaded Bench Incline 4 12,12,10,10
Day 4 Back Underhand Pulldown 4 12,12,10,10
Day 4 Chest Flat DB Bench 4 12,12,10,10
Day 4 Back Seated Cable Row (close grip) 4 10,10,10,10
Day 4 Chest Plate Loaded Bench Flat 4 10,10,10,10
Day 4 Back DB Row 3 12,12,12
Day 4 Chest Pushups 3 AMRAP

Day 5 Shoulder Upright Rows 5 20,15,15,12,12

Day 5 Shoulder DB Shoulder Press 5 12,12,12,12,12
Day 5 Shoulder Lateral Raises 3 12,12,12
Day 5 Bicep DB Curl (alternate) 5 12,12,10,8,8
Day 5 Tricep One Arm Cable Extension 5 12,12,10,8,8
Day 5 Bicep Cable BB Curl 5 12,12,12,10,10
Day 5 Tricep Cable Skulllcrusher 5 12,12,12,10,10

Day 6 Leg Leg Curl 4 15,15,12,12

Day 6 Leg Deadlift 5 12,10,6,6,6
Day 6 Leg Hack Squat 4 12,12,12,12
Day 6 Leg Walking Lunges 4 AMRAP
Day 6 Leg Standing Calf Raise 4 15,15,12,12

Week 8
Muscle Exercise Sets Reps
Day 1 Chest Pec Deck 2 15
Day 1 Back Wide Grip Pullup 2 15
Day 1 Chest Incline DB Bench 5 12,8,6,6,6
Day 1 Back BB Row 5 12,8,6,6,6
Day 1 Chest Plate Loaded Bench Decline 4 10,10,10,10
Day 1 Back Close Grip Pulldown 4 12,12,12,12
Day 1 Chest Flat DB Flys 4 12,12,12,12
Day 1 Back DB Row 4 10,10,10,10

Day 2 Shoulder Lateral Raises 5 20,15,15,12,12

Day 2 Shoulder DB Shoulder Press 5 12,8,8,6,6
Day 2 Shoulder Rear Delt Fly (DB) 3 15,12,12
Day 2 Bicep BB Curl 5 12,12,10,8,8
Day 2 Tricep BB Skullcrusher 5 12,12,10,8,8
Day 2 Bicep Preacher Curl 5 12,12,12,10,10
Day 2 Tricep DB Skullcrusher 5 12,12,12,10,10

Day 3 Leg Leg Extension 4 15,15,12,12

Day 3 Leg BB Squat 5 12,10,6,6,6
Day 3 Leg Leg Curl 4 10,10,10,10
Day 3 Leg Leg Press 4 15,15,12,12
Day 3 Leg Seated Calf Raise 4 15,15,12,12

Day 4 Back Wide Grip Pulldown 4 15,12,12,12

Day 4 Chest Plate Loaded Bench Flat 4 12,12,10,10
Day 4 Back Seated Cable Row (close grip) 4 12,12,10,10
Day 4 Chest Incline DB Bench 4 12,12,10,10
Day 4 Back Low Row 4 10,10,10,10
Day 4 Chest Flat BB Bench 4 10,10,10,10
Day 4 Back Straight Arm Pulldown 3 12,12,12
Day 4 Chest Dips 3 AMRAP

Day 5 Shoulder Seated Lateral Raises 5 20,15,15,12,12

Day 5 Shoulder DB Shoulder Press 5 12,12,12,12,12
Day 5 Shoulder Upright Rows 3 12,12,12
Day 5 Bicep Cable BB Curl 5 12,12,10,8,8
Day 5 Tricep Rope Extension 5 12,12,10,8,8
Day 5 Bicep Reverse Grip Curl 5 12,12,12,10,10
Day 5 Tricep Close Grip Bench 5 10,10,10,10,10

Day 6 Leg Leg Curl 4 15,15,12,12

Day 6 Leg Deadlift 5 12,10,6,6,6
Day 6 Leg Hack Squat 4 12,12,12,12
Day 6 Leg Leg Press 4 12,12,12,12
Day 6 Leg Standing Calf Raise 4 15,15,12,12

Week 9
Muscle Exercise Sets Reps
Day 1 Chest Flat DB Flys 2 15
Day 1 Back Straight Arm Pulldown 2 15
Day 1 Chest Incline DB Bench 5 12,8,6,6,6
Day 1 Back BB Row 5 12,8,6,6,6
Day 1 Chest Plate Loaded Bench Incline 4 10,10,10,10
Day 1 Back Wide Grip Pulldown 4 12,12,12,12
Day 1 Chest Pec Deck 4 12,12,12,12
Day 1 Back Seated Cable Row (close grip) 4 10,10,10,10

Day 2 Shoulder Lateral Raises 5 20,15,15,12,12

Day 2 Shoulder DB Shoulder Press 5 12,8,8,6,6
Day 2 Shoulder Rear Delt Fly (DB) 3 15,12,12
Day 2 Bicep BB Curl 5 12,12,10,8,8
Day 2 Tricep BB Skullcrusher 5 12,12,10,8,8
Day 2 Bicep Cable BB Curl 5 12,12,12,10,10
Day 2 Tricep Cable Skulllcrusher 5 12,12,12,10,10

Day 3 Leg Leg Extension 4 15,15,12,12

Day 3 Leg BB Squat 5 12,10,6,6,6
Day 3 Leg Leg Press 4 10,10,10,10
Day 3 Leg Hack Squat 4 15,15,12,12
Day 3 Leg Seated Calf Raise 4 15,15,12,12

Day 4 Back Underhand Pulldown 4 15,12,12,12

Day 4 Chest Flat BB Bench 4 12,12,10,10
Day 4 Back Close Grip Pulldown 4 12,12,10,10
Day 4 Chest Plate Loaded Bench Incline 4 12,12,10,10
Day 4 Back DB Row 4 10,10,10,10
Day 4 Chest Incline DB Bench 4 10,10,10,10
Day 4 Back Seated Cable Row (wide grip) 3 12,12,12
Day 4 Chest Pushups 3 AMRAP

Day 5 Shoulder Seated Lateral Raises 5 20,15,15,12,12

Day 5 Shoulder Upright Rows 5 12,12,12,12,12
Day 5 Shoulder DB Shoulder Press 3 12,12,12
Day 5 Bicep Incline DB Curl 5 12,12,10,8,8
Day 5 Tricep DB Skullcrusher 5 12,12,10,8,8
Day 5 Bicep Hammer Curls 5 12,12,12,10,10
Day 5 Tricep One Arm Overhead Extension 5 10,10,10,10,10

Day 6 Leg Leg Curl 4 15,15,12,12

Day 6 Leg Deadlift 5 12,10,6,6,6
Day 6 Leg Leg Press 4 12,12,12,12
Day 6 Leg Walking Lunges 4 AMRAP
Day 6 Leg Standing Calf Raise 4 15,15,12,12

Week 10
Muscle Exercise Sets Reps
Day 1 Chest Cable Flys (high to low) 2 15
Day 1 Back Wide Grip Pullup 2 15
Day 1 Chest Incline DB Bench 5 12,8,6,6,6
Day 1 Back BB Row 5 12,8,6,6,6
Day 1 Chest Flat DB Bench 4 10,10,10,10
Day 1 Back Close Grip Pulldown 4 12,12,12,12
Day 1 Chest Flat DB Flys 4 12,12,12,12
Day 1 Back Straight Arm Pulldown 4 10,10,10,10

Day 2 Shoulder Lateral Raises 5 20,15,15,12,12

Day 2 Shoulder DB Shoulder Press 5 12,8,8,6,6
Day 2 Shoulder Smith machine Shoulder Press 3 15,12,12
Day 2 Bicep BB Curl 5 12,12,10,8,8
Day 2 Tricep BB Skullcrusher 5 12,12,10,8,8
Day 2 Bicep Reverse Grip Curl 5 12,12,12,10,10
Day 2 Tricep Close Grip Bench 5 12,12,12,10,10

Day 3 Leg Leg Extension 4 15,15,12,12

Day 3 Leg BB Squat 5 12,10,6,6,6
Day 3 Leg Leg Press 4 10,10,10,10
Day 3 Leg Hack Squat 4 15,15,12,12
Day 3 Leg Seated Calf Raise 4 15,15,12,12
Day 4 Back Low Row 4 15,12,12,12
Day 4 Chest Flat BB Bench 4 12,12,10,10
Day 4 Back Wide Grip Pulldown 4 12,12,10,10
Day 4 Chest Incline DB Flys 4 12,12,10,10
Day 4 Back One Arm Row Machine 4 10,10,10,10
Day 4 Chest Cable Flys (low to high) 4 10,10,10,10
Day 4 Back Seated Cable Row (close grip) 3 12,12,12
Day 4 Chest Pushups 3 AMRAP

Day 5 Shoulder DB Shoulder Press 5 20,15,15,12,12

Day 5 Shoulder Lateral Raises 5 12,12,12,12,12
Day 5 Shoulder Upright Rows 3 12,12,12
Day 5 Bicep Incline DB Curl 5 12,12,10,8,8
Day 5 Tricep Cable Skulllcrusher 5 12,12,10,8,8
Day 5 Bicep Reverse Grip Curl 5 12,12,12,10,10
Day 5 Tricep Close Grip Bench 5 10,10,10,10,10

Day 6 Leg Leg Curl 4 15,15,12,12

Day 6 Leg Deadlift 5 12,10,6,6,6
Day 6 Leg Leg Extension 4 12,12,12,12
Day 6 Leg Hack Squat 4 12,12,10,10
Day 6 Leg Standing Calf Raise 4 15,15,12,12

Week 11
Muscle Exercise Sets Reps
Day 1 Chest Pec Deck 2 15
Day 1 Back Straight Arm Pulldown 2 15
Day 1 Chest Incline DB Bench 5 12,8,6,6,6
Day 1 Back BB Row 5 12,8,6,6,6
Day 1 Chest Plate Loaded Bench Flat 4 10,10,10,10
Day 1 Back Seated Cable Row (close grip) 4 12,12,12,12
Day 1 Chest Cable Flys (high to low) 4 12,12,12,12
Day 1 Back Wide Grip Pulldown 4 10,10,10,10

Day 2 Shoulder Seated Lateral Raises 5 20,15,15,12,12

Day 2 Shoulder DB Shoulder Press 5 12,8,8,6,6
Day 2 Shoulder Rear Delt Fly (DB) 3 15,12,12
Day 2 Bicep BB Curl 5 12,12,10,8,8
Day 2 Tricep BB Skullcrusher 5 12,12,10,8,8
Day 2 Bicep Hammer Curls 5 12,12,12,10,10
Day 2 Tricep DB Skullcrusher 5 12,12,12,10,10
Day 3 Leg Leg Extension 4 15,15,12,12
Day 3 Leg BB Squat 5 12,10,6,6,6
Day 3 Leg Leg Curl 4 12,12,12,12
Day 3 Leg Leg Press 4 15,15,12,12
Day 3 Leg Seated Calf Raise 4 15,15,12,12

Day 4 Back Seated Cable Row (close grip) 4 15,12,12,12

Day 4 Chest Incline BB Bench 4 12,12,10,10
Day 4 Back DB Row 4 12,12,10,10
Day 4 Chest Plate Loaded Bench Decline 4 12,12,10,10
Day 4 Back Wide Grip Pulldown 4 10,10,10,10
Day 4 Chest Pec Deck 4 10,10,10,10
Day 4 Back Close Grip Pulldown 3 12,12,12
Day 4 Chest Dips 3 AMRAP

Day 5 Shoulder Upright Rows 5 20,15,15,12,12

Day 5 Shoulder DB Shoulder Press 5 12,12,12,12,12
Day 5 Shoulder Rear Delt Fly (cable) 3 12,12,12
Day 5 Bicep Preacher Curl 5 12,12,10,8,8
Day 5 Tricep Straight Bar Extension 5 12,12,10,8,8
Day 5 Bicep DB Curl (alternate) 5 12,12,12,10,10
Day 5 Tricep Rope Extension 5 10,10,10,10,10

Day 6 Leg Leg Curl 4 15,15,12,12

Day 6 Leg Deadlift 5 12,10,6,6,6
Day 6 Leg Leg Press 4 12,12,12,12
Day 6 Leg Hack Squat 4 12,12,10,10
Day 6 Leg Standing Calf Raise 4 15,15,12,12

Week 12
Muscle Exercise Sets Reps
Day 1 Chest Flat DB Flys 2 15
Day 1 Back Wide Grip Pullup 2 15
Day 1 Chest Incline DB Bench 5 12,8,6,6,6
Day 1 Back BB Row 5 12,8,6,6,6
Day 1 Chest Plate Loaded Bench Flat 4 10,10,10,10
Day 1 Back Close Grip Pulldown 4 12,12,12,12
Day 1 Chest Pec Deck 4 12,12,12,12
Day 1 Back Wide Grip Pulldown 4 10,10,10,10

Day 2 Shoulder Seated Lateral Raises 5 20,15,15,12,12

Day 2 Shoulder DB Shoulder Press 5 12,8,8,6,6
Day 2 Shoulder Upright Rows 3 15,12,12
Day 2 Bicep BB Curl 5 12,12,10,8,8
Day 2 Tricep BB Skullcrusher 5 12,12,10,8,8
Day 2 Bicep Cable BB Curl 5 12,12,12,10,10
Day 2 Tricep Straight Bar Extension 5 12,12,12,10,10

Day 3 Leg Leg Extension 4 15,15,12,12

Day 3 Leg BB Squat 5 12,10,6,6,6
Day 3 Leg Leg Press 4 12,12,12,12
Day 3 Leg Leg Extension 4 15,15,12,12
Day 3 Leg Seated Calf Raise 4 15,15,12,12

Day 4 Back Wide Grip Pulldown 4 15,12,12,12

Day 4 Chest Flat DB Bench 4 12,12,10,10
Day 4 Back DB Row 4 12,12,10,10
Day 4 Chest Incline BB Bench 4 12,12,10,10
Day 4 Back Seated Cable Row (close grip) 4 10,10,10,10
Day 4 Chest Cable Flys (high to low) 4 10,10,10,10
Day 4 Back Straight Arm Pulldown 3 12,12,12
Day 4 Chest Pushups 3 AMRAP

Day 5 Shoulder Seated Lateral Raises 5 20,15,15,12,12

Day 5 Shoulder DB Shoulder Press 5 12,12,12,12,12
Day 5 Shoulder Rear Delt Fly (DB) 3 12,12,12
Day 5 Bicep BB Curl 5 12,12,10,8,8
Day 5 Tricep Cable Skulllcrusher 5 12,12,10,8,8
Day 5 Bicep Hammer Curls 5 12,12,12,10,10
Day 5 Tricep DB Skullcrusher 5 10,10,10,10,10

Day 6 Leg Leg Curl 4 15,15,12,12

Day 6 Leg Deadlift 5 12,10,6,6,6
Day 6 Leg Hack Squat 4 12,12,12,12
Day 6 Leg Leg Extension 4 12,12,12,12
Day 6 Leg Standing Calf Raise 4 15,15,12,12
 Rest Tempo

45 sec 1,2,3
45 sec 1,2,3

70 sec
70 sec
60 sec
60 sec
60 sec 1,2,3
60 sec 1,2,3

45 sec
60 sec
45 sec
60 sec
60 sec
45 sec 1,2,3
45 sec 1,2,3

45 sec 1,2,3
70 sec
60 sec
45 sec
45 sec 1,2,3

60 sec
60 sec
60 sec
60 sec
60 sec 1,2,3
60 sec 1,2,3
60 sec
60 sec

45 sec
60 sec 1,2,3
45 sec
45 sec 1,2,3
45 sec 1,2,3
45 sec
45 sec

45 sec
70 sec
60 sec 1,1,3
45 sec 1,2,3
45 sec

Rest Tempo
45 sec 1,2,3
45 sec 1,2,3
70 sec
70 sec
60 sec
60 sec
60 sec 1,2,3
60 sec 1,2,3

45 sec
60 sec
45 sec
60 sec
60 sec
45 sec 1,2,3
45 sec 1,2,3

45 sec 1,2,3
70 sec
60 sec
45 sec
45 sec 1,2,3

60 sec
60 sec
60 sec
60 sec
60 sec 1,2,3
60 sec 1,2,3
60 sec
60 sec

45 sec
60 sec 1,2,3
60 sec
45 sec 1,2,3
45 sec 1,2,3
45 sec
45 sec

45 sec
70 sec
60 sec 1,1,3
45 sec 1,2,3
45 sec

Rest Tempo
45 sec 1,2,3
45 sec 1,2,3
70 sec
70 sec
60 sec
60 sec
60 sec 1,2,3
60 sec 1,2,3

45 sec
60 sec
45 sec
60 sec
60 sec
45 sec 1,2,3
45 sec 1,2,3

45 sec 1,2,3
70 sec
60 sec
45 sec
45 sec 1,2,3
60 sec
60 sec
60 sec
60 sec
60 sec 1,2,3
60 sec 1,2,3
60 sec
60 sec

45 sec
60 sec 1,2,3
60 sec
45 sec 1,2,3
45 sec 1,2,3
45 sec
45 sec

45 sec
70 sec
45 sec 1,2,3
60 sec 1,1,3
45 sec

Rest Tempo
45 sec 1,2,3
45 sec 1,2,3
70 sec
70 sec
60 sec
60 sec
60 sec 1,2,3
60 sec 1,2,3

45 sec
60 sec
45 sec
60 sec
60 sec
45 sec 1,2,3
45 sec 1,2,3
45 sec 1,2,3
70 sec
45 sec
45 sec
45 sec 1,2,3

60 sec
60 sec
60 sec
60 sec
60 sec 1,2,3
60 sec 1,2,3
60 sec
60 sec

45 sec
60 sec 1,2,3
60 sec
45 sec 1,2,3
45 sec 1,2,3
45 sec
45 sec

45 sec
70 sec
60 sec 1,1,3
45 sec 1,2,3
45 sec

Rest Tempo
45 sec 1,2,3
45 sec 1,2,3
70 sec
70 sec
60 sec
60 sec
60 sec 1,2,3
60 sec 1,2,3

45 sec
60 sec
45 sec
60 sec
60 sec
45 sec 1,2,3
45 sec 1,2,3

45 sec 1,2,3
70 sec
60 sec
45 sec
45 sec 1,2,3

60 sec
60 sec
60 sec
60 sec
60 sec 1,2,3
60 sec 1,2,3
60 sec
60 sec

45 sec
60 sec 1,2,3
60 sec
45 sec 1,2,3
45 sec 1,2,3
45 sec
45 sec

45 sec
70 sec
60 sec 1,1,3
45 sec 1,2,3
45 sec

Rest Tempo
45 sec 1,2,3
45 sec 1,2,3
70 sec
70 sec
60 sec
60 sec
60 sec 1,2,3
60 sec 1,2,3

45 sec
60 sec
45 sec
60 sec
60 sec
45 sec 1,2,3
60 sec 1,2,3

45 sec 1,2,3
70 sec
60 sec
60 sec
45 sec 1,2,3

60 sec
60 sec
60 sec
60 sec
60 sec 1,2,3
60 sec 1,2,3
60 sec
60 sec

45 sec
60 sec 1,2,3
60 sec
45 sec 1,2,3
45 sec 1,2,3
45 sec
45 sec

45 sec
70 sec
60 sec 1,1,3
60 sec 1,2,3
45 sec
 Rest Tempo
45 sec 1,2,3
45 sec 1,2,3
70 sec
70 sec
60 sec
60 sec
60 sec 1,2,3
60 sec 1,2,3

45 sec
60 sec
45 sec
60 sec
60 sec
45 sec 1,2,3
45 sec 1,2,3

45 sec 1,2,3
70 sec
60 sec
45 sec
45 sec 1,2,3

60 sec
60 sec
60 sec
60 sec
60 sec 1,2,3
60 sec 1,2,3
60 sec
60 sec

45 sec
60 sec 1,2,3
60 sec
45 sec 1,2,3
45 sec 1,2,3
45 sec
45 sec

45 sec 1,2,3
70 sec
60 sec 1,1,3
60 sec
45 sec

Rest Tempo
45 sec 1,2,3
45 sec 1,2,3
70 sec
70 sec
60 sec
60 sec
60 sec 1,2,3
60 sec 1,2,3

45 sec
60 sec
45 sec
60 sec
60 sec
45 sec 1,2,3
45 sec 1,2,3

45 sec 1,2,3
70 sec
45 sec
60 sec
45 sec 1,2,3

60 sec
60 sec
60 sec
60 sec
60 sec 1,2,3
60 sec 1,2,3
60 sec
60 sec

45 sec
60 sec 1,2,3
60 sec
45 sec 1,2,3
45 sec 1,2,3
45 sec
60 sec

45 sec 1,2,3
70 sec
60 sec
60 sec 1,1,3
45 sec

Rest Tempo
45 sec 1,2,3
45 sec 1,2,3
70 sec
70 sec
60 sec
60 sec
60 sec 1,2,3
60 sec 1,2,3

45 sec
60 sec
45 sec
60 sec
60 sec
45 sec 1,2,3
45 sec 1,2,3

45 sec 1,2,3
70 sec
60 sec
60 sec
45 sec 1,2,3

60 sec
60 sec
60 sec
60 sec
60 sec 1,2,3
60 sec 1,2,3
60 sec
60 sec

45 sec
60 sec 1,2,3
60 sec
45 sec 1,2,3
45 sec 1,2,3
45 sec
45 sec

45 sec 1,2,3
70 sec
60 sec 1,1,3
60 sec
45 sec

Rest Tempo
45 sec 1,2,3
45 sec 1,2,3
70 sec
70 sec
60 sec
60 sec
60 sec 1,2,3
60 sec 1,2,3

45 sec
60 sec
45 sec
60 sec
60 sec
45 sec 1,2,3
45 sec 1,2,3

45 sec 1,2,3
70 sec
60 sec
60 sec
45 sec 1,2,3
60 sec
60 sec
60 sec
60 sec
60 sec 1,2,3
60 sec 1,2,3
60 sec
60 sec

45 sec
60 sec 1,2,3
60 sec
45 sec 1,2,3
45 sec 1,2,3
45 sec
60 sec

45 sec
70 sec
45 sec 1,2,3
60 sec 1,1,3
45 sec

Rest Tempo
45 sec 1,2,3
45 sec 1,2,3
70 sec
70 sec
60 sec
60 sec
60 sec 1,2,3
60 sec 1,2,3

45 sec
60 sec
45 sec
60 sec
60 sec
45 sec 1,2,3
45 sec 1,2,3
45 sec 1,2,3
70 sec
45 sec
60 sec
45 sec 1,2,3

60 sec
60 sec
60 sec
60 sec
60 sec 1,2,3
60 sec 1,2,3
60 sec
60 sec

45 sec
60 sec 1,2,3
60 sec
45 sec 1,2,3
45 sec 1,2,3
45 sec
45 sec

45 sec
70 sec
60 sec 1,1,3
60 sec 1,1,3
45 sec

Rest Tempo
45 sec 1,2,3
45 sec 1,2,3
70 sec
70 sec
60 sec
60 sec
60 sec 1,2,3
60 sec 1,2,3

45 sec
60 sec
45 sec
60 sec
60 sec
45 sec 1,2,3
45 sec 1,2,3

45 sec 1,2,3
70 sec
60 sec
45 sec 1,2,3
45 sec 1,2,3

60 sec
60 sec
60 sec
60 sec
60 sec 1,2,3
60 sec 1,2,3
60 sec
60 sec

45 sec
60 sec 1,2,3
60 sec
45 sec 1,2,3
45 sec 1,2,3
45 sec
45 sec

45 sec
70 sec
60 sec 1,1,3
45 sec 1,2,3
45 sec