Sets Reps Rest_Seconds Quadriceps

14 - 6 30 Barbell Box Squat

26 - 8 60 Barbell Bulgarian Split-Squat
3 8 - 10 90 Barbell Front Squat
4 8 - 12 120 Barbell Jump Squat
5 12 - 15 150 Barbell Squat
6 15 - 20 180 Barbell Standing Lunge
20 - 25 240 Barbell Step Up
300 Barbell Walking Lunge
Body Weight Bulgarian Split-Squat
Body Weight Pistol Squat
Body Weight Squat
Body Weight Standing Lunge
Body Weight Step Up
Body Weight Walking Lunge
Dumbbell Body Weight Squat
Dumbbell Bulgarian Split-Squat
Dumbbell Goblet Squat
Dumbbell Standing Lunge
Dumbbell Step Up
Dumbbell Walking Lunge
Machine Hack Squat
Machine Laying Leg Press
Machine Leg Press
Machine Seated Leg Press
Machine Single-Leg Press
Glutes_Hamstrings Calves
Barbell Deadlift Barbell Calf Raise
Barbell Deadlifts from Blocks Dumbbell Calf Raise
Barbell Deadlifts from Deficit Machine Calf Extension (Seated)
Barbell Glute Bridge Machine Calf Raise
Barbell Hip Thrust Machine Leg Press Calf Extension (Seated/Laying)
Barbell Romanian Deadlift
Barbell Stiff-Legged Deadlift
Barbell Sumo Deadlift
Body Weight Glute-Ham Raise
Cable One-Legged Kickback
Cable Pull Through
Dumbbell Glute Bridge
Dumbbell Hip Thrust
Dumbbell Romanian Deadlift
Dumbbell Stiff-Legged Deadlift
Machine Glute-Ham Raise
Machine Laying Leg Curl
Machine Reverse Hyperextension
Machine Seated Leg Curl
Machine Standing Leg Curl
Chest
Barbell Decline Bench Press
Barbell Flat Bench Press
Barbell Incline Bench Press
Body Weight Decline Push-Up
Body Weight Dip (Chest Variation)
Body Weight Incline Push-Up
Body Weight Push-Up
Cable Chest Press (Seated)
Cable Chest Press (Standing)
Cable Crossover
Cable Crossover (High Angle)
Cable Crossover (Low Angle)
Cable Flat Bench Fly
Cable Incline Bench Fly
Cable Incline Bench Press
Dumbbell Decline Bench Fly
Dumbbell Decline Bench Press
Dumbbell Flat Bench Fly
Dumbbell Flat Bench Press
Dumbbell Incline Bench Fly
Dumbbell Incline Bench Press
Machine Assisted Dip (Chest Variation)
Machine Butterfly
Machine Chest Press
Machine Decline Chest Press
Machine Incline Chest Press
Smith Machine Bench Press
Smith Machine Decline Chest Press
Smith Machine Incline Bench Press
Weighted Decline Push-Up
Weighted Dip (Chest Variation)
Weighted Incline Push-Up
Weighted Push-Up
Back
Barbell Bent Over Row
Barbell Chest-Supported T-Bar Row
Barbell Incline Bench Row
Barbell One-Arm Row
Barbell Pendlay Row
Barbell Reverse Grip Bent Over
Barbell Shrug
Barbell T-Bar Row
Body Weight Back Extension
Body Weight Inverted Row
Body Weight Pull-Up
Cable Narrow-Grip Lat Pull-Down
Cable One-Arm Lat Pull-Down
Cable One-Arm Row (Seated)
Cable Reverse-Grip Lat Pull-Down
Cable Row (Seated)
Cable Straight-Arm Pull-Down
Cable V-Bar Lat Pull-Down
Cable Wide-Grip Lat Pull-Down
Dumbbell Bent Over Row
Dumbbell Incline Bench Row
Dumbbell One-Arm Row
Dumbbell Reverse Grip Bent Over
Dumbbell Shrug
Machine Assisted Pull-Up
Machine Back Extension
Machine Chest Supported Row
Machine Iso Row
Machine Shrug
Smith Machine Bent Over Row
Weighted Pull-Up
Shoulders
Barbell Front Raise
Barbell One-Arm Linear Jammer
Barbell Push Press
Barbell Seated Shoulder Press
Barbell Standing Shoulder Press
Barbell Upright Row
Body Weight Handstand Push-Up
Body Weight Pike Push-Up
Cable Face Pull
Cable Front Raise
Cable Lateral Raise
Cable Rear Delt Fly
Cable Shoulder Press (Seated)
Cable Standing Shoulder Press (Standing) Cable Rope Triceps Push-Down
Cable Upright Row
Dumbbell Arnold Press
Dumbbell Front Raise
Dumbbell One-Arm Lateral Raise
Dumbbell Rear Delt Raise
Dumbbell Reverse Fly
Dumbbell Seated Shoulder Press
Dumbbell Side Lateral Raise
Dumbbell Standing One-Arm Press
Dumbbell Standing Shoulder Press
Dumbbell Upright Row
Machine Lateral Raise
Machine Reverse Fly
Machine Shoulder Press
Machine Upright Row
Smith Machine Shoulder Press
Triceps
Barbell Close-Grip Bench Press
Barbell Decline Bench Triceps Extension
Barbell Flat Bench Triceps Extension
Barbell Incline Bench Triceps Extension
Barbell Overhead Triceps Extension
Body Weight Bench Dip
Body Weight Dips (Triceps Variation)
Cable Decline Bench Triceps Extension
Cable Flat Bench Triceps Extension
Cable Incline Bench Triceps Extension
Cable One-Arm Overhead Triceps Extension
Cable Overhead Triceps Extension
Cable Reverse-Grip Triceps Push-Down
Cable Straight-Bar Triceps Push-Down
Cable Triceps Kickback
Cable V-Bar Triceps Push-Down
Dumbbell Bent Over Triceps Extension
Dumbbell Close-Grip Bench Press
Dumbbell Decline Bench Triceps Extension
Dumbbell Flat Bench Triceps Extension
Dumbbell Incline Bench Triceps Extension
Dumbbell One-Arm Overhead Triceps Extensio
Dumbbell Overhead Triceps Extension
Dumbbell Triceps Kickback
Machine Assisted Dips (Triceps Variation)
Machine Triceps Extension
Smith Machine Close-Grip Bench Press
Weighted Bench Dip
Weighted Dips (Triceps Variation)
Biceps Abs Other
Barbell Close-Grip Biceps Curl Barbell Plate Ab Twist Barbell Wrist Curl
Barbell Concentration Biceps Curl Body Weight Ab Crunch Dumbbell Wrist Curl
Barbell Preacher Biceps Curl Body Weight Hanging Leg Raise Neck Curl
Barbell Regular-Grip Biceps Curl Body Weight Plank Neck Extension
Barbell Reverse-Grip Biceps Curl Dumbbell Ab Twist
Barbell Wide-Grip Biceps Curl Machine Ab Crunch
Body Weight Chin-Up Weighted Hanging Leg Raise
Cable Bar Biceps Curl Weighted Plank
Cable Incline Bench Biceps Curl
Cable One-Arm Biceps Curl
Cable Overhead Curl
Cable Rope Biceps Curl
Dumbbell Alternate Biceps Curl
Dumbbell Concentration Biceps Curl
Dumbbell Hammer Biceps Curl
Dumbbell Incline Bench Biceps Curl
Dumbbell One-Arm Biceps Curl
Dumbbell Preacher Biceps Curl
Dumbbell Reverse-Grip Biceps Curl
Dumbbell Reverse-Grip Biceps Curl
Machine Assisted Chin-Up
Machine Biceps Curl
Machine Preacher Biceps Curl
Weighted Chin-Up
 Week 1 Week 2 Week 3
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Week 11 Week 12
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Day 1

Muscle Group Exercise Sets

Day 2

Muscle Group Exercise Sets

Day 3

Muscle Group Exercise Sets

Day 4
 Muscle Group Exercise Sets

Day 5

Muscle Group Exercise Sets

Day 6
Reps Rest (Seconds) Weight (Set 1) Weight (Set 2) Weight (Set 3) Weight (Set 4)

Reps Rest (Seconds) Weight (Set 1) Weight (Set 2) Weight (Set 3) Weight (Set 4)

Reps Rest (Seconds) Weight (Set 1) Weight (Set 2) Weight (Set 3) Weight (Set 4)

Reps Rest (Seconds) Weight (Set 1) Weight (Set 2) Weight (Set 3) Weight (Set 4)
Reps Rest (Seconds) Weight (Set 1) Weight (Set 2) Weight (Set 3) Weight (Set 4)

Reps Rest (Seconds) Weight (Set 1) Weight (Set 2) Weight (Set 3) Weight (Set 4)
Note

Note

Note

Note
Note

Note
 Muscle Group Exercise Sets Reps

Day 1

Muscle Group Exercise Sets Reps

Day 2

Muscle Group Exercise Sets Reps

Day 3
Day 3

Muscle Group Exercise Sets Reps

Day 4

Muscle Group Exercise Sets Reps

Day 5
 Muscle Group Exercise Sets Reps

Day 6
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
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0 0 0 0

0 0 0 0

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0 0 0 0

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Volume Note

Volume Note

Volume Note

0
 0

Volume Note
0

Volume Note
0

0
Volume Note
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 Muscle Group Exercise Sets Reps

Day 1

Muscle Group Exercise Sets Reps

Day 2

Muscle Group Exercise Sets Reps

Day 3
Day 3

Muscle Group Exercise Sets Reps

Day 4

Muscle Group Exercise Sets Reps

Day 5
 Muscle Group Exercise Sets Reps

Day 6
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
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Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
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Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
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Volume Note

Volume Note

Volume Note

0
 0

Volume Note
0

Volume Note
0

0
Volume Note
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0
 Muscle Group Exercise Sets Reps

Day 1

Muscle Group Exercise Sets Reps

Day 2

Muscle Group Exercise Sets Reps

Day 3
Day 3

Muscle Group Exercise Sets Reps

Day 4

Muscle Group Exercise Sets Reps

Day 5
 Muscle Group Exercise Sets Reps

Day 6
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0
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0 0
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Volume Note

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Volume Note

0
 0

Volume Note
0

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0

0
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 Muscle Group Exercise Sets Reps

Day 1

Muscle Group Exercise Sets Reps

Day 2

Muscle Group Exercise Sets Reps

Day 3
Day 3

Muscle Group Exercise Sets Reps

Day 4

Muscle Group Exercise Sets Reps

Day 5
 Muscle Group Exercise Sets Reps

Day 6
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0
0 0
0 0
0 0
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0 0
0 0
0 0
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0 0
0 0
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Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0
0 0
0 0
0 0
0 0
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Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0
0 0
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Volume Note

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 Muscle Group Exercise Sets Reps

Day 1

Muscle Group Exercise Sets Reps

Day 2

Muscle Group Exercise Sets Reps

Day 3
Day 3

Muscle Group Exercise Sets Reps

Day 4

Muscle Group Exercise Sets Reps

Day 5
 Muscle Group Exercise Sets Reps

Day 6
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
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Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
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Volume Note

Volume Note

0
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Volume Note
0

Volume Note
0

0
Volume Note
0

0
 Muscle Group Exercise Sets Reps

Day 1

Muscle Group Exercise Sets Reps

Day 2

Muscle Group Exercise Sets Reps

Day 3
Day 3

Muscle Group Exercise Sets Reps

Day 4

Muscle Group Exercise Sets Reps

Day 5
 Muscle Group Exercise Sets Reps

Day 6
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0
0 0
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Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
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Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
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Volume Note

Volume Note

0
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Volume Note
0

Volume Note
0

0
Volume Note
0

0
 Muscle Group Exercise Sets Reps

Day 1

Muscle Group Exercise Sets Reps

Day 2

Muscle Group Exercise Sets Reps

Day 3
Day 3

Muscle Group Exercise Sets Reps

Day 4

Muscle Group Exercise Sets Reps

Day 5
 Muscle Group Exercise Sets Reps

Day 6
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0
0 0
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Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
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Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
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Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
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Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
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Volume Note

Volume Note

0
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Volume Note
0

Volume Note
0

0
Volume Note
0

0
 Muscle Group Exercise Sets Reps

Day 1

Muscle Group Exercise Sets Reps

Day 2

Muscle Group Exercise Sets Reps

Day 3
Day 3

Muscle Group Exercise Sets Reps

Day 4

Muscle Group Exercise Sets Reps

Day 5
 Muscle Group Exercise Sets Reps

Day 6
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0
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Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
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Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
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Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
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Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
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0 0
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Volume Note

Volume Note

0
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Volume Note
0

Volume Note
0

0
Volume Note
0

0
 Muscle Group Exercise Sets Reps

Day 1

Muscle Group Exercise Sets Reps

Day 2

Muscle Group Exercise Sets Reps

Day 3
Day 3

Muscle Group Exercise Sets Reps

Day 4

Muscle Group Exercise Sets Reps

Day 5
 Muscle Group Exercise Sets Reps

Day 6
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0
0 0
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Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0
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Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0
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Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0
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Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
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0 0
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Volume Note

Volume Note

0
 0

Volume Note
0

Volume Note
0

0
Volume Note
0

0
 Muscle Group Exercise Sets Reps

Day 1

Muscle Group Exercise Sets Reps

Day 2

Muscle Group Exercise Sets Reps

Day 3
Day 3

Muscle Group Exercise Sets Reps

Day 4

Muscle Group Exercise Sets Reps

Day 5
 Muscle Group Exercise Sets Reps

Day 6
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0
0 0
0 0
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Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0
0 0
0 0
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Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0
0 0
0 0
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Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0
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Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0
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0 0
0 0
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Volume Note

Volume Note

Volume Note

0
 0

Volume Note
0

Volume Note
0

0
Volume Note
0

0
 Muscle Group Exercise Sets Reps

Day 1

Muscle Group Exercise Sets Reps

Day 2

Muscle Group Exercise Sets Reps

Day 3
Day 3

Muscle Group Exercise Sets Reps

Day 4

Muscle Group Exercise Sets Reps

Day 5
 Muscle Group Exercise Sets Reps

Day 6
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0
0 0
0 0
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Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0
0 0
0 0
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Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0
0 0
0 0
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Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0
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Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0
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0 0
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Volume Note

Volume Note

Volume Note

0
 0

Volume Note
0

Volume Note
0

0
Volume Note
0

0
 Muscle Group Exercise Sets Reps

Day 1

Muscle Group Exercise Sets Reps

Day 2

Muscle Group Exercise Sets Reps

Day 3
Day 3

Muscle Group Exercise Sets Reps

Day 4

Muscle Group Exercise Sets Reps

Day 5
 Muscle Group Exercise Sets Reps

Day 6
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0
0 0
0 0
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Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0
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Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0
0 0
0 0
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 0 0
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Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0
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Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0
0 0
0 0
0 0
0 0
0 0
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0 0
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Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0
0 0
0 0
0 0
0 0
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0 0
0 0
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0 0
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Volume Note

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Volume Note
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0
Volume Note
0