Project X
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Length: 12 weeks
Workouts per Week: 5
Training Split: 5-day split
Equipment: Commercial gym or well-equipped home gym.
Featured Techniques: Rest-pauses and drop sets. In Weeks 1, 2, 5, 6, 9, and 10, two
rest-pauses are performed on the last set of every exercise. In Weeks 3, 4, 7, 8, 11,
and 12, two drop sets are done on the last set of each exercise.
Rep Ranges: In Weeks 1, 5, and 9 – 30 reps per set; in Weeks 2, 6, and 10 – 15 reps
per set; in Weeks 3, 7, and 11 – 8 reps per set; in Weeks 4, 8, and 12 – 4 reps per set
Rest Periods: 1 minute between all sets, with that minute being "active rest" in the
form of cardioacceleration. However, if doing cardioacceleration the entire minute is
too difficult, the workout can be modified by cutting the cardioaccleration time to 30
seconds or less.
Cardio: Cardioacceleration between all sets in all workouts.
Meal Plan: Muscle-Building Rules to maximize mass-gaining; Dieting
101 or Intermittent Fasting to maximize fat loss.
Summary: Project X is an advanced-level ("extreme") program that emphasizes four
main training aspects – linear periodization, volume/variety, intensity techniques, and
cardioacceleration – to maximize muscle size, muscle strength, and fat loss.
Note: If you’re a beginner or just getting back to the gym after an extended time away
(months or years), this program will likely be too intense/advanced for you. If you’re
a beginner, consider my Beginner to Advanced Program before taking on Project X.
Next-level results often require extreme methods. If you want to look in the mirror 12 weeks
from now and see a considerably leaner, more muscular, and stronger body, and you’re
willing to work for it… then you’re ready for my Project X training program, where ‘X’ is
short for Xtreme.
I have to be honest with you, it’s not going to be easy. To succeed at the 12-week Project X,
you’ll need to dig deep and keep at it. You’ll have some ups and downs, some great workouts
and some humbling ones. But if you just finish the training sessions and keep coming back
day after day, in the end the rewards will be well worth the effort.
Good news: You’ll have lots of help. Online support and motivation from myself and the
JYM Army, of course, but also a powerful boost from my brand-new pre-workout product
Pre JYM X. This is my most advanced performance-enhancing formula to date, with
ingredients scientifically tested to increase energy for workouts, provide an amazing pump,
sharpen mental focus, and boost power and strength during hard sessions.
I purposely launched the Project X training program and Pre JYM X at the same because they
were both designed to be extreme in their own unique ways for extremely satisfying results.
Below is an overview of the primary training variables involved in the Project X 12-week
program.
Project X Program Highlights – Extreme Techniques for
Extreme Results
The Project X program design is extreme on many levels. There were four major training
variables I focused on to drive results over the course of 12 weeks:
1.
2.
3.
4.
Periodization
Volume/Variety
Intensity Techniques
Cardioacceleration
Here’s a rundown of each of the four individual training variables…
1) Periodization
The periodization scheme in Project X uses linear microcycles to rapidly increase the weight
you use each week.
Week 1 starts the training with sets of 30 reps for all exercises to burn and challenge the
muscles in a whole new way. If you’re accustomed to doing mainly low- and/or moderate-rep
sets – anywhere from 8-15 reps per set, with some heavier 5-6-rep sets and occasionally up to
20 or 25 reps – this first week will be a huge shock to your system. You’ll likely experience
some soreness, and it won’t always be fun, but these first five workouts will set the stage for
the whole program in terms of building size and strength and shredding body fat.
In Week 2, you’ll bump up your training weights by slashing rep counts in half, at 15 per set.
While these are still relatively high-rep sets, the weight will be significantly greater than in
Week 1.
In Week 3, there’s another big jump in weight, with the reps essentially being cut in half once
again at 8 per set.
In Week 4, you guessed it – increasing training weights even further and again cutting reps in
half, this time at 4 per set.
As you can see, these aren’t subtle changes we’re making. Each week will feel markedly
different (considerably heavier) than the previous one. And over the course of four weeks,
your muscles will be subjected to the extremes in terms of rep counts – very high reps (30) to
promote muscular endurance and provide a muscle-building shock, down to very low reps (4)
to maximize strength, with moderate reps in between (15, 8) to hit the hypertrophy (muscle
building) “sweet spot.”
After that? You’ll start all over again, back to 30-rep sets in Week 5, then 15 reps in Week 6,
8 reps in Week 7, and 4 reps in Week 8. This time around, however, you’ll be considerably
stronger than you were the first four weeks, so plan on using heavier weights for your sets in
Weeks 5-8.
In Weeks 9-12, you’ll repeat the linear one-week microcycles one more time. Again, you
should be stronger than before, so make it your goal to bump up your training weights to at
least slightly more than you used in Weeks 5-9.
Project X Periodization – Linear Microcycles
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Weeks 1/5/9: 30 reps
Weeks 2/6/10: 15 reps
Weeks 3/7/11: 8 reps
Weeks 4/8/12: 4 reps
Training Tips: Weight Selection and Logging
I want to emphasize the importance of adjusting your weights according to the change in rep
count every week. You want to make sure you're reaching failure on pretty much all of your
sets. This means that on the 4-rep sets you're going plenty heavy, and even the 8-rep sets
should be fairly heavy. If your first set of 4 or 8 reps is too easy, add weight for the next set.
On the flip side, don't go too heavy on the 30- and 15-rep sets. They need to be challenging,
but you also want to make sure you're hitting those rep counts to get the full muscle-building
and endurance effects. Save the heavy weights for the 4- and 8-rep weeks.
Another important thing is logging your weights. Make a note of how much weight you use
on each exercise in all workouts; that way, the next time that rep count comes around four
weeks later, you can see how much weight you used previously and (ideally) increase the
poundages from there.
2) Volume + Variety
Another thing that’s extreme about this workout program is the volume and variety (I
mention these two aspects together because they go hand in hand). Project X features a 5-day
training split, where each muscle group is only trained once a week (except for abs and
calves); this allows you to “go nuts,” so to speak, each time out because you’ll have a full
week of rest before you have to train a given muscle group again. And you’ll need every bit
of that week to recover!
Project X 5-Day Training Split
Day
1
2
3
4
5
6
7
Muscle Groups Trained
Chest, Abs
Legs, Calves
Back, Abs
Shoulders, Traps, Calves
Triceps, Biceps, Forearms
Off
Off
Most muscle groups (chest, legs, back, shoulders, triceps, biceps) are trained with five
different exercises per workout for a total of 15 or 16 sets. For a single body part, this is
considered high volume, which is what it takes to maximize muscle building and fat loss.
Smaller muscle groups (abs, calves, traps, forearms) are trained with two or three exercises
each. Keep in mind, though, that abs and calves are both trained twice a week (with abs
getting 18 total sets per week and calves 16), and traps and forearms are stimulated while
training shoulders and biceps, respectively. Point being, training volume is sufficient for all
body parts.
As for variety, five different exercises per large muscle group will ensure that every angle is
being hit and that the muscles are being subjected to both compound (multijoint) and
isolation (single-joint) moves. We’re talking all areas of the chest; all four quadriceps
muscles in the legs; upper lats, lower lats, rhomboids, and middle traps in the back; all three
deltoid heads; all three triceps heads; both biceps heads; and so on. Maximizing variety
equals maximizing development in all muscles.
3) Intensity Techniques
Another extreme measure I take in Project X are the intensity boosters added on to the end of
the final set of each exercise. I use two in particular: rest-pauses and drop sets.
In Weeks 1, 5, and 9 (when reps are in the 30 range), and Weeks 2, 6, and 10 (when reps are
at 15), you’ll do 2 rest pause sets on the last set of every exercise.
To do rest-pauses, rest 15-20 seconds after reaching muscle failure on the set, then complete
as many reps as you can with the same training weight. When you hit muscle failure again,
rest another 15-20 seconds and rep out to failure once again. After those two rest-pauses, the
set is complete and you can move onto the next exercise.
In Weeks 3, 7, and 11 (when reps are in the 8 range), and Weeks 4, 8, and 12 (when reps are
at 4 per set), you’ll do 2 drop sets on the last set of each exercise.
Here’s how to do the drop sets: When you reach muscle failure on that last set, immediately
reduce the weight by 20%-30% and continue doing reps until hitting muscle failure again. At
that point, immediately reduce the weight by another 20%-30% and rep out to failure one last
time. Set complete.
4) Cardioacceleration
The last extreme variable in Project X is the cardio. In a lot of my programs, I make
dedicated cardio optional because the intensity of the program is enough to provide
cardiovascular benefits. In this case, the intensity will definitely achieve that, yet cardio is
written into the program and not optional.
The cardio method you’ll use in Project X is cardioacceleration, one of my favorite forms of
high-intensity interval training (HIIT). Between sets, instead of just sitting on our glutes
resting, you’ll cardioacceleration by doing 1 minute of the intense cardio exercise of your
choice. This can be anything including kettlebell swings, bench step-ups, jumping rope,
jumping jacks, running in place, and so on. You don’t have to do the same cardioacceleration
move the whole workout; mix it up with as many different exercises as you want.
These four training variables make for a pretty extreme workout. But that’s okay – you’ll
have Pre JYM X to help power you through the 12 weeks!
Rest Periods in Project X Workouts
The rest periods I recommend for Project X... well, they aren't really rest periods. This is part
of what makes the program "extreme," but also what makes it so effective for fat loss.
As I just went over, you'll be doing cardioacceleration between all sets, which will essentially
take the place of rest periods. Technically, you'll be taking 1 minute between sets, with more
or less that entire time spent doing a cardio activity. Finish a set, do your cardioacceleration,
catch your breath, then go right into the next set.
Of course, if you get overwhelmed by the lack of rest and need some downtime, feel free to
modify the cardioacceleration by only doing it for part of the rest period (ie, 30 seconds)
instead of the entire minute. If you need to tweak the workouts in this fashion, make it your
goal to get a full minute of cardioacceleration between all sets (or close to it) by the end of
the 12 weeks. I realize that different people will be at different cardiovascular levels, so just
do the best you can and modify as needed.
What Diet to Follow with Project X
The diet strategy you choose will depend on your goals.
If size and strength are your main goals, I recommend the guidelines and meal plans in my
Muscle-Building Rules article. That said, I have many other diets on JimStoppani.com that
are great for building muscle and maximizing strength gains. Those diets include Down and
Up Mass, Super-Man Diet, and the 5,3,2 Strength Diet. Feel free to choose any of those.
If you want to put special on losing body fat, Dieting 101 is always a great option. My
Intermittent Fasting Carb Cycle Diet can also be used if you prefer to follow an IF eating
regimen.
Project X Workouts
Training notes:
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In all workouts, perform 1 minute of cardioacceleration between all sets in lieu of rest.
In Weeks 1, 2, 5, 6, 9, and 10, do two rest-pauses on the last set of every exercise.
In Weeks 3, 4, 7, 8, 11, and 12, do two drop sets on the last set of every exercise.
Week 1
Day 1
Exercise
Sets
Reps
Bench Press
Incline Dumbbell Press
Reverse-Grip Dumbbell Press
Incline Dumbbell Flye
4
3
3
3
30
30
30
30
Muscle Group
Chest
Chest
Chest
Chest
Cable Crossover
Smith Machine Hip Thrust
Crunch
Woodchopper
Day 2
Exercise
Squat
Deadlift
Leg Press
Leg Extension
Leg Curl
Standing Calf Raise
Seated Calf Raise
Day 3
Exercise
3
3
3
3
30
30
30
30
Chest
Abs
Abs
Abs
Barbell Bent-Over Row
Wide-Grip Lat Pulldown
Reverse-Grip Lat Pulldown
Seated Cable Row
Straight-Arm Pulldown
Rope Cable Crunch
Cable Oblique Pushdown
Plank
Day 4
Exercise
Dumbbell Shoulder Press
Barbell Upright Row
Dumbbell Lateral Raise
Face Pull
Cable Front Raise
Barbell Shrug
Smith Machine Behind-Back Shrug
4
3
3
3
3
3
3
3
Sets
4
3
3
3
3
4
4
Muscle Group
Legs
Legs
Legs
Legs
Legs
Calves
Calves
Reps
Muscle Group
30
30
30
30
30
30
30
Sets
30
30
30
30
30
30
30
To failure
Sets
4
3
3
3
3
3
3
Reps
Reps
30
30
30
30
30
30
30
Back
Back
Back
Back
Back
Abs
Abs
Abs
Muscle Group
Shoulders
Shoulders
Shoulders
Shoulders
Shoulders
Traps
Traps
Straight-Arm Pushdown
Leg Press Calf Raise
Donkey Calf Raise
Day 5
Exercise
Close-Grip Bench Press
Dumbbell Overhead Triceps
Extension
Barbell Lying Triceps Extension
Triceps Pressdown
Dumbbell Kickback
Barbell Curl
Behind-Back Cable Curl
Dumbbell Concentration Curl
Hammer Curl
Barbell Reverse Curl
Barbell Wrist Curl
Barbell Reverse Wrist Curl
Week 2
Day 1
Exercise
Bench Press
Incline Dumbbell Press
Reverse-Grip Dumbbell Press
Incline Dumbbell Flye
Cable Crossover
Smith Machine Hip Thrust
Crunch
Woodchopper
Day 2
Exercise
3
4
4
Squat
Deadlift
Leg Press
Leg Extension
Leg Curl
Standing Calf Raise
Seated Calf Raise
4
3
3
3
3
4
4
30
30
30
Sets
Traps
Calves
Calves
Reps
3
30
Muscle Group
Triceps
3
30
Triceps
3
3
3
4
3
3
3
2
3
3
30
30
30
30
30
30
30
30
30
30
Triceps
Triceps
Triceps
Biceps
Biceps
Biceps
Biceps
Forearms
Forearms
Forearms
Sets
4
3
3
3
3
3
3
3
Reps
Muscle Group
Chest
Chest
Chest
Chest
Chest
Abs
Abs
Abs
Reps
Muscle Group
15
15
15
15
15
15
15
15
Sets
15
15
15
15
15
15
15
Legs
Legs
Legs
Legs
Legs
Calves
Calves
Day 3
Exercise
Barbell Bent-Over Row
Wide-Grip Lat Pulldown
Reverse-Grip Lat Pulldown
Seated Cable Row
Straight-Arm Pulldown
Rope Cable Crunch
Cable Oblique Pushdown
Plank
Day 4
Exercise
Dumbbell Shoulder Press
Barbell Upright Row
Dumbbell Lateral Raise
Face Pull
Cable Front Raise
Barbell Shrug
Smith Machine Behind-Back Shrug
Straight-Arm Pushdown
Leg Press Calf Raise
Donkey Calf Raise
Day 5
Exercise
Close-Grip Bench Press
Dumbbell Overhead Triceps
Extension
Barbell Lying Triceps Extension
Triceps Pressdown
Dumbbell Kickback
Barbell Curl
Behind-Back Cable Curl
Dumbbell Concentration Curl
Hammer Curl
Barbell Reverse Curl
Barbell Wrist Curl
Barbell Reverse Wrist Curl
Sets
4
3
3
3
3
3
3
3
Reps
15
15
15
15
15
15
15
To failure
Sets
4
3
3
3
3
3
3
3
4
4
Reps
15
15
15
15
15
15
15
15
15
15
Sets
Reps
Muscle Group
Back
Back
Back
Back
Back
Abs
Abs
Abs
Muscle Group
Shoulders
Shoulders
Shoulders
Shoulders
Shoulders
Traps
Traps
Traps
Calves
Calves
3
15
Muscle Group
Triceps
3
15
Triceps
3
3
3
4
3
15
15
15
15
15
Triceps
Triceps
Triceps
Biceps
Biceps
3
3
2
3
3
15
15
15
15
15
Biceps
Biceps
Forearms
Forearms
Forearms
Week 3
Day 1
Exercise
Sets
Reps
Bench Press
Incline Dumbbell Press
Reverse-Grip Dumbbell Press
Incline Dumbbell Flye
4
3
3
3
8
8
8
8
Muscle Group
Chest
Chest
Chest
Chest
Cable Crossover
Smith Machine Hip Thrust
Crunch
Woodchopper
Day 2
Exercise
Squat
Deadlift
Leg Press
Leg Extension
Leg Curl
Standing Calf Raise
Seated Calf Raise
Day 3
Exercise
3
3
3
3
8
8
8
8
Chest
Abs
Abs
Abs
Barbell Bent-Over Row
Wide-Grip Lat Pulldown
Reverse-Grip Lat Pulldown
Seated Cable Row
Straight-Arm Pulldown
Rope Cable Crunch
Cable Oblique Pushdown
Plank
Day 4
Exercise
Dumbbell Shoulder Press
Barbell Upright Row
Dumbbell Lateral Raise
Face Pull
Cable Front Raise
Barbell Shrug
Smith Machine Behind-Back Shrug
4
3
3
3
3
3
3
3
Sets
4
3
3
3
3
4
4
Muscle Group
Legs
Legs
Legs
Legs
Legs
Calves
Calves
Reps
Muscle Group
8
8
8
8
8
8
8
Sets
8
8
8
8
8
8
8
To failure
Sets
4
3
3
3
3
3
3
Reps
Reps
8
8
8
8
8
8
8
Back
Back
Back
Back
Back
Abs
Abs
Abs
Muscle Group
Shoulders
Shoulders
Shoulders
Shoulders
Shoulders
Traps
Traps
Straight-Arm Pushdown
Leg Press Calf Raise
Donkey Calf Raise
Day 5
Exercise
Close-Grip Bench Press
Dumbbell Overhead Triceps
Extension
Barbell Lying Triceps Extension
Triceps Pressdown
Dumbbell Kickback
Barbell Curl
Behind-Back Cable Curl
Dumbbell Concentration Curl
Hammer Curl
Barbell Reverse Curl
Barbell Wrist Curl
Barbell Reverse Wrist Curl
Week 4
Day 1
Exercise
Bench Press
Incline Dumbbell Press
Reverse-Grip Dumbbell Press
Incline Dumbbell Flye
Cable Crossover
Smith Machine Hip Thrust
Crunch
Woodchopper
Day 2
Exercise
3
4
4
Squat
Deadlift
Leg Press
Leg Extension
Leg Curl
Standing Calf Raise
Seated Calf Raise
4
3
3
3
3
4
4
8
8
8
Traps
Calves
Calves
Sets
Reps
3
8
Muscle Group
Triceps
3
8
Triceps
3
3
3
4
3
3
3
2
3
3
8
8
8
8
8
8
8
8
8
8
Triceps
Triceps
Triceps
Biceps
Biceps
Biceps
Biceps
Forearms
Forearms
Forearms
Sets
4
3
3
3
3
3
3
3
Reps
Muscle Group
Chest
Chest
Chest
Chest
Chest
Abs
Abs
Abs
Reps
Muscle Group
4
4
4
4
4
4
4
4
Sets
4
4
4
4
4
4
4
Legs
Legs
Legs
Legs
Legs
Calves
Calves
Day 3
Exercise
Barbell Bent-Over Row
Wide-Grip Lat Pulldown
Reverse-Grip Lat Pulldown
Seated Cable Row
Straight-Arm Pulldown
Rope Cable Crunch
Cable Oblique Pushdown
Plank
Day 4
Exercise
Dumbbell Shoulder Press
Barbell Upright Row
Dumbbell Lateral Raise
Face Pull
Cable Front Raise
Barbell Shrug
Smith Machine Behind-Back Shrug
Straight-Arm Pushdown
Leg Press Calf Raise
Donkey Calf Raise
Day 5
Exercise
Close-Grip Bench Press
Dumbbell Overhead Triceps
Extension
Barbell Lying Triceps Extension
Triceps Pressdown
Dumbbell Kickback
Barbell Curl
Behind-Back Cable Curl
Dumbbell Concentration Curl
Hammer Curl
Barbell Reverse Curl
Barbell Wrist Curl
Barbell Reverse Wrist Curl
Sets
4
3
3
3
3
3
3
3
Reps
4
4
4
4
4
4
4
To failure
Sets
4
3
3
3
3
3
3
3
4
4
Reps
4
4
4
4
4
4
4
4
4
4
Sets
Reps
Muscle Group
Back
Back
Back
Back
Back
Abs
Abs
Abs
Muscle Group
Shoulders
Shoulders
Shoulders
Shoulders
Shoulders
Traps
Traps
Traps
Calves
Calves
3
4
Muscle Group
Triceps
3
4
Triceps
3
3
3
4
3
4
4
4
4
4
Triceps
Triceps
Triceps
Biceps
Biceps
3
3
2
3
3
4
4
4
4
4
Biceps
Biceps
Forearms
Forearms
Forearms
Week 5
Day 1
Exercise
Sets
Reps
Bench Press
Incline Dumbbell Press
Reverse-Grip Dumbbell Press
Incline Dumbbell Flye
4
3
3
3
30
30
30
30
Muscle Group
Chest
Chest
Chest
Chest
Cable Crossover
Smith Machine Hip Thrust
Crunch
Woodchopper
Day 2
Exercise
Squat
Deadlift
Leg Press
Leg Extension
Leg Curl
Standing Calf Raise
Seated Calf Raise
Day 3
Exercise
3
3
3
3
30
30
30
30
Chest
Abs
Abs
Abs
Barbell Bent-Over Row
Wide-Grip Lat Pulldown
Reverse-Grip Lat Pulldown
Seated Cable Row
Straight-Arm Pulldown
Rope Cable Crunch
Cable Oblique Pushdown
Plank
Day 4
Exercise
Dumbbell Shoulder Press
Barbell Upright Row
Dumbbell Lateral Raise
Face Pull
Cable Front Raise
Barbell Shrug
Smith Machine Behind-Back Shrug
4
3
3
3
3
3
3
3
Sets
4
3
3
3
3
4
4
Muscle Group
Legs
Legs
Legs
Legs
Legs
Calves
Calves
Reps
Muscle Group
30
30
30
30
30
30
30
Sets
30
30
30
30
30
30
30
To failure
Sets
4
3
3
3
3
3
3
Reps
Reps
30
30
30
30
30
30
30
Back
Back
Back
Back
Back
Abs
Abs
Abs
Muscle Group
Shoulders
Shoulders
Shoulders
Shoulders
Shoulders
Traps
Traps
Straight-Arm Pushdown
Leg Press Calf Raise
Donkey Calf Raise
Day 5
Exercise
Close-Grip Bench Press
Dumbbell Overhead Triceps
Extension
Barbell Lying Triceps Extension
Triceps Pressdown
Dumbbell Kickback
Barbell Curl
Behind-Back Cable Curl
Dumbbell Concentration Curl
Hammer Curl
Barbell Reverse Curl
Barbell Wrist Curl
Barbell Reverse Wrist Curl
Week 6
Day 1
Exercise
Bench Press
Incline Dumbbell Press
Reverse-Grip Dumbbell Press
Incline Dumbbell Flye
Cable Crossover
Smith Machine Hip Thrust
Crunch
Woodchopper
Day 2
Exercise
3
4
4
Squat
Deadlift
Leg Press
Leg Extension
Leg Curl
Standing Calf Raise
Seated Calf Raise
4
3
3
3
3
4
4
30
30
30
Sets
Traps
Calves
Calves
Reps
3
30
Muscle Group
Triceps
3
30
Triceps
3
3
3
4
3
3
3
2
3
3
30
30
30
30
30
30
30
30
30
30
Triceps
Triceps
Triceps
Biceps
Biceps
Biceps
Biceps
Forearms
Forearms
Forearms
Sets
4
3
3
3
3
3
3
3
Reps
Muscle Group
Chest
Chest
Chest
Chest
Chest
Abs
Abs
Abs
Reps
Muscle Group
15
15
15
15
15
15
15
15
Sets
15
15
15
15
15
15
15
Legs
Legs
Legs
Legs
Legs
Calves
Calves
Day 3
Exercise
Barbell Bent-Over Row
Wide-Grip Lat Pulldown
Reverse-Grip Lat Pulldown
Seated Cable Row
Straight-Arm Pulldown
Rope Cable Crunch
Cable Oblique Pushdown
Plank
Day 4
Exercise
Dumbbell Shoulder Press
Barbell Upright Row
Dumbbell Lateral Raise
Face Pull
Cable Front Raise
Barbell Shrug
Smith Machine Behind-Back Shrug
Straight-Arm Pushdown
Leg Press Calf Raise
Donkey Calf Raise
Day 5
Exercise
Close-Grip Bench Press
Dumbbell Overhead Triceps
Extension
Barbell Lying Triceps Extension
Triceps Pressdown
Dumbbell Kickback
Barbell Curl
Behind-Back Cable Curl
Dumbbell Concentration Curl
Hammer Curl
Barbell Reverse Curl
Barbell Wrist Curl
Barbell Reverse Wrist Curl
Sets
4
3
3
3
3
3
3
3
Reps
15
15
15
15
15
15
15
To failure
Sets
4
3
3
3
3
3
3
3
4
4
Reps
15
15
15
15
15
15
15
15
15
15
Sets
Reps
Muscle Group
Back
Back
Back
Back
Back
Abs
Abs
Abs
Muscle Group
Shoulders
Shoulders
Shoulders
Shoulders
Shoulders
Traps
Traps
Traps
Calves
Calves
3
15
Muscle Group
Triceps
3
15
Triceps
3
3
3
4
3
15
15
15
15
15
Triceps
Triceps
Triceps
Biceps
Biceps
3
3
2
3
3
15
15
15
15
15
Biceps
Biceps
Forearms
Forearms
Forearms
Week 7
Day 1
Exercise
Sets
Reps
Bench Press
Incline Dumbbell Press
Reverse-Grip Dumbbell Press
Incline Dumbbell Flye
4
3
3
3
8
8
8
8
Muscle Group
Chest
Chest
Chest
Chest
Cable Crossover
Smith Machine Hip Thrust
Crunch
Woodchopper
Day 2
Exercise
Squat
Deadlift
Leg Press
Leg Extension
Leg Curl
Standing Calf Raise
Seated Calf Raise
Day 3
Exercise
3
3
3
3
8
8
8
8
Chest
Abs
Abs
Abs
Barbell Bent-Over Row
Wide-Grip Lat Pulldown
Reverse-Grip Lat Pulldown
Seated Cable Row
Straight-Arm Pulldown
Rope Cable Crunch
Cable Oblique Pushdown
Plank
Day 4
Exercise
Dumbbell Shoulder Press
Barbell Upright Row
Dumbbell Lateral Raise
Face Pull
Cable Front Raise
Barbell Shrug
Smith Machine Behind-Back Shrug
4
3
3
3
3
3
3
3
Sets
4
3
3
3
3
4
4
Muscle Group
Legs
Legs
Legs
Legs
Legs
Calves
Calves
Reps
Muscle Group
8
8
8
8
8
8
8
Sets
8
8
8
8
8
8
8
To failure
Sets
4
3
3
3
3
3
3
Reps
Reps
8
8
8
8
8
8
8
Back
Back
Back
Back
Back
Abs
Abs
Abs
Muscle Group
Shoulders
Shoulders
Shoulders
Shoulders
Shoulders
Traps
Traps
Straight-Arm Pushdown
Leg Press Calf Raise
Donkey Calf Raise
Day 5
Exercise
Close-Grip Bench Press
Dumbbell Overhead Triceps
Extension
Barbell Lying Triceps Extension
Triceps Pressdown
Dumbbell Kickback
Barbell Curl
Behind-Back Cable Curl
Dumbbell Concentration Curl
Hammer Curl
Barbell Reverse Curl
Barbell Wrist Curl
Barbell Reverse Wrist Curl
Week 8
Day 1
Exercise
Bench Press
Incline Dumbbell Press
Reverse-Grip Dumbbell Press
Incline Dumbbell Flye
Cable Crossover
Smith Machine Hip Thrust
Crunch
Woodchopper
Day 2
Exercise
3
4
4
Squat
Deadlift
Leg Press
Leg Extension
Leg Curl
Standing Calf Raise
Seated Calf Raise
4
3
3
3
3
4
4
8
8
8
Traps
Calves
Calves
Sets
Reps
3
8
Muscle Group
Triceps
3
8
Triceps
3
3
3
4
3
3
3
2
3
3
8
8
8
8
8
8
8
8
8
8
Triceps
Triceps
Triceps
Biceps
Biceps
Biceps
Biceps
Forearms
Forearms
Forearms
Sets
4
3
3
3
3
3
3
3
Reps
Muscle Group
Chest
Chest
Chest
Chest
Chest
Abs
Abs
Abs
Reps
Muscle Group
4
4
4
4
4
4
4
4
Sets
4
4
4
4
4
4
4
Legs
Legs
Legs
Legs
Legs
Calves
Calves
Day 3
Exercise
Barbell Bent-Over Row
Wide-Grip Lat Pulldown
Reverse-Grip Lat Pulldown
Seated Cable Row
Straight-Arm Pulldown
Rope Cable Crunch
Cable Oblique Pushdown
Plank
Day 4
Exercise
Dumbbell Shoulder Press
Barbell Upright Row
Dumbbell Lateral Raise
Face Pull
Cable Front Raise
Barbell Shrug
Smith Machine Behind-Back Shrug
Straight-Arm Pushdown
Leg Press Calf Raise
Donkey Calf Raise
Day 5
Exercise
Close-Grip Bench Press
Dumbbell Overhead Triceps
Extension
Barbell Lying Triceps Extension
Triceps Pressdown
Dumbbell Kickback
Barbell Curl
Behind-Back Cable Curl
Dumbbell Concentration Curl
Hammer Curl
Barbell Reverse Curl
Barbell Wrist Curl
Barbell Reverse Wrist Curl
Sets
4
3
3
3
3
3
3
3
Reps
4
4
4
4
4
4
4
To failure
Sets
4
3
3
3
3
3
3
3
4
4
Reps
4
4
4
4
4
4
4
4
4
4
Sets
Reps
Muscle Group
Back
Back
Back
Back
Back
Abs
Abs
Abs
Muscle Group
Shoulders
Shoulders
Shoulders
Shoulders
Shoulders
Traps
Traps
Traps
Calves
Calves
3
4
Muscle Group
Triceps
3
4
Triceps
3
3
3
4
3
4
4
4
4
4
Triceps
Triceps
Triceps
Biceps
Biceps
3
3
2
3
3
4
4
4
4
4
Biceps
Biceps
Forearms
Forearms
Forearms
Week 9
Day 1
Exercise
Sets
Reps
Bench Press
Incline Dumbbell Press
Reverse-Grip Dumbbell Press
Incline Dumbbell Flye
4
3
3
3
30
30
30
30
Muscle Group
Chest
Chest
Chest
Chest
Cable Crossover
Smith Machine Hip Thrust
Crunch
Woodchopper
Day 2
Exercise
Squat
Deadlift
Leg Press
Leg Extension
Leg Curl
Standing Calf Raise
Seated Calf Raise
Day 3
Exercise
3
3
3
3
30
30
30
30
Chest
Abs
Abs
Abs
Barbell Bent-Over Row
Wide-Grip Lat Pulldown
Reverse-Grip Lat Pulldown
Seated Cable Row
Straight-Arm Pulldown
Rope Cable Crunch
Cable Oblique Pushdown
Plank
Day 4
Exercise
Dumbbell Shoulder Press
Barbell Upright Row
Dumbbell Lateral Raise
Face Pull
Cable Front Raise
Barbell Shrug
Smith Machine Behind-Back Shrug
4
3
3
3
3
3
3
3
Sets
4
3
3
3
3
4
4
Muscle Group
Legs
Legs
Legs
Legs
Legs
Calves
Calves
Reps
Muscle Group
30
30
30
30
30
30
30
Sets
30
30
30
30
30
30
30
To failure
Sets
4
3
3
3
3
3
3
Reps
Reps
30
30
30
30
30
30
30
Back
Back
Back
Back
Back
Abs
Abs
Abs
Muscle Group
Shoulders
Shoulders
Shoulders
Shoulders
Shoulders
Traps
Traps
Straight-Arm Pushdown
Leg Press Calf Raise
Donkey Calf Raise
Day 5
Exercise
Close-Grip Bench Press
Dumbbell Overhead Triceps
Extension
Barbell Lying Triceps Extension
Triceps Pressdown
Dumbbell Kickback
Barbell Curl
Behind-Back Cable Curl
Dumbbell Concentration Curl
Hammer Curl
Barbell Reverse Curl
Barbell Wrist Curl
Barbell Reverse Wrist Curl
Week 10
Day 1
Exercise
Bench Press
Incline Dumbbell Press
Reverse-Grip Dumbbell Press
Incline Dumbbell Flye
Cable Crossover
Smith Machine Hip Thrust
Crunch
Woodchopper
Day 2
Exercise
3
4
4
Squat
Deadlift
Leg Press
Leg Extension
Leg Curl
Standing Calf Raise
Seated Calf Raise
4
3
3
3
3
4
4
30
30
30
Sets
Traps
Calves
Calves
Reps
3
30
Muscle Group
Triceps
3
30
Triceps
3
3
3
4
3
3
3
2
3
3
30
30
30
30
30
30
30
30
30
30
Triceps
Triceps
Triceps
Biceps
Biceps
Biceps
Biceps
Forearms
Forearms
Forearms
Sets
4
3
3
3
3
3
3
3
Reps
Muscle Group
Chest
Chest
Chest
Chest
Chest
Abs
Abs
Abs
Reps
Muscle Group
15
15
15
15
15
15
15
15
Sets
15
15
15
15
15
15
15
Legs
Legs
Legs
Legs
Legs
Calves
Calves
Day 3
Exercise
Barbell Bent-Over Row
Wide-Grip Lat Pulldown
Reverse-Grip Lat Pulldown
Seated Cable Row
Straight-Arm Pulldown
Rope Cable Crunch
Cable Oblique Pushdown
Plank
Day 4
Exercise
Dumbbell Shoulder Press
Barbell Upright Row
Dumbbell Lateral Raise
Face Pull
Cable Front Raise
Barbell Shrug
Smith Machine Behind-Back Shrug
Straight-Arm Pushdown
Leg Press Calf Raise
Donkey Calf Raise
Day 5
Exercise
Close-Grip Bench Press
Dumbbell Overhead Triceps
Extension
Barbell Lying Triceps Extension
Triceps Pressdown
Dumbbell Kickback
Barbell Curl
Behind-Back Cable Curl
Dumbbell Concentration Curl
Hammer Curl
Barbell Reverse Curl
Barbell Wrist Curl
Barbell Reverse Wrist Curl
Sets
4
3
3
3
3
3
3
3
Reps
15
15
15
15
15
15
15
To failure
Sets
4
3
3
3
3
3
3
3
4
4
Reps
15
15
15
15
15
15
15
15
15
15
Sets
Reps
Muscle Group
Back
Back
Back
Back
Back
Abs
Abs
Abs
Muscle Group
Shoulders
Shoulders
Shoulders
Shoulders
Shoulders
Traps
Traps
Traps
Calves
Calves
3
15
Muscle Group
Triceps
3
15
Triceps
3
3
3
4
3
15
15
15
15
15
Triceps
Triceps
Triceps
Biceps
Biceps
3
3
2
3
3
15
15
15
15
15
Biceps
Biceps
Forearms
Forearms
Forearms
Week 11
Day 1
Exercise
Sets
Reps
Bench Press
Incline Dumbbell Press
Reverse-Grip Dumbbell Press
Incline Dumbbell Flye
4
3
3
3
8
8
8
8
Muscle Group
Chest
Chest
Chest
Chest
Cable Crossover
Smith Machine Hip Thrust
Crunch
Woodchopper
Day 2
Exercise
Squat
Deadlift
Leg Press
Leg Extension
Leg Curl
Standing Calf Raise
Seated Calf Raise
Day 3
Exercise
3
3
3
3
8
8
8
8
Chest
Abs
Abs
Abs
Barbell Bent-Over Row
Wide-Grip Lat Pulldown
Reverse-Grip Lat Pulldown
Seated Cable Row
Straight-Arm Pulldown
Rope Cable Crunch
Cable Oblique Pushdown
Plank
Day 4
Exercise
Dumbbell Shoulder Press
Barbell Upright Row
Dumbbell Lateral Raise
Face Pull
Cable Front Raise
Barbell Shrug
Smith Machine Behind-Back Shrug
4
3
3
3
3
3
3
3
Sets
4
3
3
3
3
4
4
Muscle Group
Legs
Legs
Legs
Legs
Legs
Calves
Calves
Reps
Muscle Group
8
8
8
8
8
8
8
Sets
8
8
8
8
8
8
8
To failure
Sets
4
3
3
3
3
3
3
Reps
Reps
8
8
8
8
8
8
8
Back
Back
Back
Back
Back
Abs
Abs
Abs
Muscle Group
Shoulders
Shoulders
Shoulders
Shoulders
Shoulders
Traps
Traps
Straight-Arm Pushdown
Leg Press Calf Raise
Donkey Calf Raise
Day 5
Exercise
Close-Grip Bench Press
Dumbbell Overhead Triceps
Extension
Barbell Lying Triceps Extension
Triceps Pressdown
Dumbbell Kickback
Barbell Curl
Behind-Back Cable Curl
Dumbbell Concentration Curl
Hammer Curl
Barbell Reverse Curl
Barbell Wrist Curl
Barbell Reverse Wrist Curl
3
4
4
8
8
8
Traps
Calves
Calves
Sets
Reps
3
8
Muscle Group
Triceps
3
8
Triceps
3
3
3
4
3
3
3
2
3
3
8
8
8
8
8
8
8
8
8
8
Triceps
Triceps
Triceps
Biceps
Biceps
Biceps
Biceps
Forearms
Forearms
Forearms
Week 12
Day 1
Exercise
Bench Press
Incline Dumbbell Press
Reverse-Grip Dumbbell Press
Incline Dumbbell Flye
Cable Crossover
Smith Machine Hip Thrust
Crunch
Woodchopper
Day 2
Exercise
Squat
Deadlift
Leg Press
Leg Extension
Leg Curl
Standing Calf Raise
Seated Calf Raise
Day 3
Sets
4
3
3
3
3
3
3
3
Muscle Group
Chest
Chest
Chest
Chest
Chest
Abs
Abs
Abs
Reps
Muscle Group
Legs
Legs
Legs
Legs
Legs
Calves
Calves
4
4
4
4
4
4
4
4
Sets
4
3
3
3
3
4
4
Reps
4
4
4
4
4
4
4
Exercise
Barbell Bent-Over Row
Wide-Grip Lat Pulldown
Reverse-Grip Lat Pulldown
Seated Cable Row
Straight-Arm Pulldown
Rope Cable Crunch
Cable Oblique Pushdown
Plank
Day 4
Exercise
Dumbbell Shoulder Press
Barbell Upright Row
Dumbbell Lateral Raise
Face Pull
Cable Front Raise
Barbell Shrug
Smith Machine Behind-Back Shrug
Straight-Arm Pushdown
Leg Press Calf Raise
Donkey Calf Raise
Day 5
Exercise
Close-Grip Bench Press
Dumbbell Overhead Triceps
Extension
Barbell Lying Triceps Extension
Triceps Pressdown
Dumbbell Kickback
Barbell Curl
Behind-Back Cable Curl
Dumbbell Concentration Curl
Hammer Curl
Barbell Reverse Curl
Barbell Wrist Curl
Barbell Reverse Wrist Curl
Sets
4
3
3
3
3
3
3
3
Reps
4
4
4
4
4
4
4
To failure
Sets
4
3
3
3
3
3
3
3
4
4
Reps
4
4
4
4
4
4
4
4
4
4
Sets
Reps
Muscle Group
Back
Back
Back
Back
Back
Abs
Abs
Abs
Muscle Group
Shoulders
Shoulders
Shoulders
Shoulders
Shoulders
Traps
Traps
Traps
Calves
Calves
3
4
Muscle Group
Triceps
3
4
Triceps
3
3
3
4
3
3
3
2
3
3
4
4
4
4
4
4
4
4
4
4
Triceps
Triceps
Triceps
Biceps
Biceps
Biceps
Biceps
Forearms
Forearms
Forearms