Day 1
Pullups *
Barbell bench press *
Barbell row *
Incline dumbbell press
Decline crunches
Cable lateral raise
Rope Crunch
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Day 2
Squat *
Shoulder press *
Bulgarian lunges
Single arm dumbbell preacher curl
Calf raise
Triceps pushdown
Forearm curl
Overhead cable triceps extension
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Day 3
Wide grip lat pull down
Incline barbell bench press *
Cable row
Decline dumbbell press
Seated bent over rear delt raise
Leg curl
Hanging leg raises
Cable wood chopper
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Day 4
Deadlift *
Barbell curl
Arnold shoulder press
Spider curls
Skull crushers
Seated calf raise
Forearm reverse barbell curls
Triceps pushdown
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 7
Week 8
Week 7
Week 8
Week 7
Week 8
5x5