GReeK GoD PRogRaM
By Alex Eubank
Week 1
Muscle
Exercise
Sets
Reps
Rest
Tempo
45 sec
45 sec
1,2,3
1,2,3
70
70
60
60
60
60
sec
sec
sec
sec
sec
sec
1,2,3
1,2,3
1,2,3
1,2,3
Day 1 Chest
Day 1 Back
Pec Deck
Straight Arm Pulldown
2
2
15
15
Day 1
Day 1
Day 1
Day 1
Day 1
Day 1
Chest
Back
Chest
Back
Chest
Back
Incline DB Bench
BB Row
Flat BB Bench
Wide Grip Pulldown
Cable Flys (high to low)
Underhand Pulldown
5
5
4
4
4
4
12,8,6,6,6
12,8,6,6,6
10,10,10,10
12,12,12,12
12,12,12,12
10,10,10,10
Day 2
Day 2
Day 2
Day 2
Day 2
Day 2
Day 2
Shoulder
Shoulder
Shoulder
Bicep
Tricep
Bicep
Tricep
Lateral Raises
DB Shoulder Press
Rear Delt Fly (cable)
BB Curl
BB Skullcrusher
Incline DB Curl
Rope Extension
5 20,15,15,12,12
5
12,8,8,6,6
3
15,12,12
5 12,12,10,8,8
5 12,12,10,8,8
5 12,12,12,10,10
5 12,12,12,10,10
45
60
45
60
60
45
45
sec
sec
sec
sec
sec
sec
sec
Day 3
Day 3
Day 3
Day 3
Day 3
Leg
Leg
Leg
Leg
Leg
Leg Extension
BB Squat
Leg Press
Leg Curl
Seated Calf Raise
4
5
4
4
4
15,15,12,12
12,10,6,6,6
15,15,12,12
12,12,12,12
15,15,12,12
45
70
60
45
45
sec
sec
sec
sec
sec
Day 4
Day 4
Day 4
Day 4
Day 4
Day 4
Day 4
Day 4
Back
Chest
Back
Chest
Back
Chest
Back
Chest
Wide Grip Pulldown
Incline DB Bench
Close Grip Pulldown
Flat DB Flys
Seated Cable Row (close grip)
Plate Loaded Bench Flat
Straight Arm Pulldown
Pushups
4
4
4
4
4
4
3
3
15,12,12,12
12,12,10,10
12,12,10,10
12,12,10,10
10,10,10,10
10,10,10,10
12,12,12
AMRAP
60
60
60
60
60
60
60
60
sec
sec
sec
sec
sec
sec
sec
sec
Day 5
Day 5
Day 5
Day 5
Shoulder
Shoulder
Shoulder
Bicep
Seated Lateral Raises
Smith machine Shoulder Press
Upright Rows
DB Curl (alternate)
5 20,15,15,12,12
5 12,12,12,12,12
3
12,12,12
5 12,12,10,8,8
45
60
45
45
sec
sec
sec
sec
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
Day 5 Tricep
Day 5 Bicep
Day 5 Tricep
Straight Bar Extension
Cable BB Curl
DB Skullcrusher
5
5
5
12,12,10,8,8
12,12,12,10,10
12,12,12,10,10
Day 6
Day 6
Day 6
Day 6
Day 6
Leg Curl
Deadlift
Leg Press
Leg Extension
Standing Calf Raise
4
5
4
4
4
15,15,12,12
12,10,6,6,6
15,15,12,12
12,12,12,12
15,15,12,12
45
70
60
45
45
Reps
15
15
12,8,6,6,6
12,8,6,6,6
10,10,10,10
12,12,12,12
12,12,12,12
10,10,10,10
Rest
45 sec
45 sec
Leg
Leg
Leg
Leg
Leg
45 sec
45 sec
45 sec
sec
sec
sec
sec
sec
1,2,3
1,1,3
1,2,3
Week 2
Day 1
Day 1
Day 1
Day 1
Day 1
Day 1
Day 1
Day 1
Muscle
Chest
Back
Chest
Back
Chest
Back
Chest
Back
Exercise
Cable Flys (high to low)
Straight Arm Pulldown
Incline DB Bench
BB Row
Bench press Decline
Underhand Pulldown
Pec Deck
DB Row
Day 2
Day 2
Day 2
Day 2
Day 2
Day 2
Day 2
Shoulder
Shoulder
Shoulder
Bicep
Tricep
Bicep
Tricep
Lateral Raises
DB Shoulder Press
Rear Delt Fly (DB)
BB Curl
BB Skullcrusher
Cable Hammer Curl
Close Grip Bench
5
5
3
5
5
5
5
Day 3
Day 3
Day 3
Day 3
Day 3
Leg
Leg
Leg
Leg
Leg
Leg Extension
BB Squat
Leg Press
Leg Curl
Seated Calf Raise
4
5
4
4
4
Day 4
Day 4
Day 4
Day 4
Day 4
Day 4
Back
Chest
Back
Chest
Back
Chest
Seated Cable Row (wide grip)
Flat DB Bench
Seated Cable Row (close grip)
Bench Incline
Close Grip Pulldown
Cable Flys (high to low)
Sets
2
2
2
5
5
4
4
4
4
Tempo
1,2,3
1,2,3
70
70
60
60
60
60
sec
sec
sec
sec
sec
sec
1,2,3
1,2,3
20,15,15,12,12
12,8,8,6,6
15,12,12
12,12,10,8,8
12,12,10,8,8
12,12,12,10,10
12,12,12,10,10
45
60
45
60
60
45
45
sec
sec
sec
sec
sec
sec
sec
1,2,3
1,2,3
15,15,12,12
12,10,6,6,6
15,15,12,12
12,12,12,12
15,15,12,12
45
70
60
45
45
sec
sec
sec
sec
sec
4 15,12,12,12
4 12,12,10,10
4 12,12,10,10
4
12,12,10,10
4
10,10,10,10
4
10,10,10,10
60
60
60
60
60
60
sec
sec
sec
sec
sec
sec
1,2,3
1,2,3
1,2,3
1,2,3
Day 4 Back
Day 4 Chest
Straight Arm Pulldown
Pec Deck
3
3
12,12,12
12,12,12
60 sec
60 sec
Day 5
Day 5
Day 5
Day 5
Day 5
Day 5
Day 5
Shoulder
Shoulder
Shoulder
Bicep
Tricep
Bicep
Tricep
Seated Lateral Raises
DB Shoulder Press
Smith machine Shoulder Press
Hammer Curls
Straight Bar Extension
Preacher Curl
One Arm Overhead Extension
5
5
3
5
5
5
5
20,15,15,12,12
12,12,12,12,12
12,12,12
12,12,10,8,8
12,12,10,8,8
12,12,12,10,10
12,12,12,10,10
45
60
60
45
45
45
45
sec
sec
sec
sec
sec
sec
sec
Day 6
Day 6
Day 6
Day 6
Day 6
Leg
Leg
Leg
Leg
Leg
Leg Curl
Deadlift
Hack Squat
Leg Extension
Standing Calf Raise
4
5
4
4
4
15,15,12,12
12,10,6,6,6
12,12,12,12
12,12,12,12
15,15,12,12
45
70
60
45
45
sec
sec
sec
sec
sec
Sets
2
2
5
5
4
4
4
4
Reps
15
15
12,8,6,6,6
12,8,6,6,6
10,10,10,10
12,12,12,12
12,12,12,12
10,10,10,10
Rest
45 sec
45 sec
70 sec
70 sec
60 sec
60 sec
60 sec
60 sec
1,2,3
1,2,3
1,2,3
1,1,3
1,2,3
Week 3
Day 1
Day 1
Day 1
Day 1
Day 1
Day 1
Day 1
Day 1
Muscle
Chest
Back
Chest
Back
Chest
Back
Chest
Back
Exercise
Pec Deck
Straight Arm Pulldown
Incline DB Bench
BB Row
Plate Loaded Bench Incline
Wide Grip Pulldown
Incline DB Flys
Low Row
Day 2
Day 2
Day 2
Day 2
Day 2
Day 2
Day 2
Shoulder
Shoulder
Shoulder
Bicep
Tricep
Bicep
Tricep
Lateral Raises
DB Shoulder Press
Rear Delt Fly (cable)
BB Curl
BB Skullcrusher
Reverse Grip Curl
Rope Extension
5
5
3
5
5
5
5
20,15,15,12,12
12,8,8,6,6
15,12,12
12,12,10,8,8
12,12,10,8,8
12,12,12,10,10
12,12,12,10,10
45
60
45
60
60
45
45
sec
sec
sec
sec
sec
sec
sec
Day 3
Day 3
Day 3
Day 3
Day 3
Leg
Leg
Leg
Leg
Leg
Leg Extension
BB Squat
Leg Press
Walking Lunges
Seated Calf Raise
4
5
4
4
4
15,15,12,12
12,10,6,6,6
15,15,12,12
20,20,20,20
15,15,12,12
45
70
60
45
45
sec
sec
sec
sec
sec
Tempo
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
Day 4
Day 4
Day 4
Day 4
Day 4
Day 4
Day 4
Day 4
Back
Chest
Back
Chest
Back
Chest
Back
Chest
Seated Cable Row (close grip)
Flat BB Bench
Close Grip Pulldown
Plate Loaded Bench Flat
One Arm Row Machine
Cable Flys (low to high)
Straight Arm Pulldown
Dips
4
4
4
4
4
4
3
3
15,12,12,12
12,12,10,10
12,12,10,10
12,12,10,10
10,10,10,10
10,10,10,10
12,12,12
AMRAP
60
60
60
60
60
60
60
60
sec
sec
sec
sec
sec
sec
sec
sec
Day 5
Day 5
Day 5
Day 5
Day 5
Day 5
Day 5
Shoulder
Shoulder
Shoulder
Bicep
Tricep
Bicep
Tricep
Seated Lateral Raises
Smith machine Shoulder Press
Rear Delt Fly (DB)
Incline DB Curl
Cable Skulllcrusher
DB Curl (alternate)
DB Skullcrusher
5
5
3
5
5
5
5
20,15,15,12,12
12,12,12,12,12
12,12,12
12,12,10,8,8
12,12,10,8,8
12,12,12,10,10
12,12,12,10,10
45
60
60
45
45
45
45
sec
sec
sec
sec
sec
sec
sec
Day 6
Day 6
Day 6
Day 6
Day 6
Day 1
Leg
Leg
Leg
Leg
Leg
Leg Curl
Deadlift
Leg Extension
Hack Squat
Standing Calf Raise
4
5
4
4
4
15,15,12,12
12,10,6,6,6
12,12,12,12
12,12,12,12
15,15,12,12
45
70
45
60
45
sec
sec
sec
sec
sec
Rest
45 sec
45 sec
70 sec
70 sec
60 sec
60 sec
60 sec
60 sec
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,1,3
Week 4
Day 1
Day 1
Day 1
Day 1
Day 1
Day 1
Day 1
Day 1
Muscle
Chest
Back
Chest
Back
Chest
Back
Chest
Back
Exercise
Pushups
Wide Grip Pulldown
Incline DB Bench
BB Row
Flat BB Bench
Close Grip Pulldown
Pec Deck
Seated Cable Row (close grip)
Sets
2
2
5
5
4
4
4
4
Reps
25
15
12,8,6,6,6
12,8,6,6,6
10,10,10,10
12,12,12,12
12,12,12,12
10,10,10,10
Day 2
Day 2
Day 2
Day 2
Day 2
Day 2
Day 2
Shoulder
Shoulder
Shoulder
Bicep
Tricep
Bicep
Tricep
Lateral Raises
DB Shoulder Press
Upright Rows
BB Curl
BB Skullcrusher
Cable BB Curl
One Arm Overhead Extension
5
5
3
5
5
5
5
20,15,15,12,12
12,8,8,6,6
15,12,12
12,12,10,8,8
12,12,10,8,8
12,12,12,10,10
12,12,12,10,10
45
60
45
60
60
45
45
sec
sec
sec
sec
sec
sec
sec
Tempo
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
Day 3
Day 3
Day 3
Day 3
Day 3
Leg
Leg
Leg
Leg
Leg
Leg Extension
BB Squat
Leg Curl
Sissy Squat
Seated Calf Raise
4
5
4
4
4
15,15,12,12
12,10,6,6,6
15,15,12,12
20,20,20,20
15,15,12,12
45
70
45
45
45
sec
sec
sec
sec
sec
Day 4
Day 4
Day 4
Day 4
Day 4
Day 4
Day 4
Day 4
Back
Chest
Back
Chest
Back
Chest
Back
Chest
Wide Grip Pullup
Flat DB Bench
Seated Cable Row (wide grip)
Incline BB Bench
Low Row
Flat DB Flys
Straight Arm Pulldown
Pushups
4
4
4
4
4
4
3
3
15,12,12,12
12,12,10,10
12,12,10,10
12,12,10,10
10,10,10,10
10,10,10,10
12,12,12
AMRAP
60
60
60
60
60
60
60
60
sec
sec
sec
sec
sec
sec
sec
sec
Day 5
Day 5
Day 5
Day 5
Day 5
Day 5
Day 5
Shoulder
Shoulder
Shoulder
Bicep
Tricep
Bicep
Tricep
Seated Lateral Raises
DB Shoulder Press
Smith machine Shoulder Press
Cable Hammer Curl
DB Skullcrusher
Preacher Curl
Rope Extension
5
5
3
5
5
5
5
20,15,15,12,12
12,12,12,12,12
12,12,12
12,12,10,8,8
12,12,10,8,8
12,12,12,10,10
12,12,12,10,10
45
60
60
45
45
45
45
sec
sec
sec
sec
sec
sec
sec
Day 6
Day 6
Day 6
Day 6
Day 6
Leg
Leg
Leg
Leg
Leg
Leg Curl
Deadlift
Hack Squat
Leg Extension
Standing Calf Raise
4
5
4
4
4
15,15,12,12
12,10,6,6,6
12,12,12,12
12,12,12,12
15,15,12,12
45
70
60
45
45
sec
sec
sec
sec
sec
Reps
15
15
12,8,6,6,6
12,8,6,6,6
10,10,10,10
12,12,12,12
12,12,12,12
10,10,10,10
Rest
45 sec
45 sec
70 sec
70 sec
60 sec
60 sec
60 sec
60 sec
20,15,15,12,12
12,8,8,6,6
45 sec
60 sec
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,1,3
1,2,3
Week 5
Day 1
Day 1
Day 1
Day 1
Day 1
Day 1
Day 1
Day 1
Muscle
Chest
Back
Chest
Back
Chest
Back
Chest
Back
Exercise
Pec Deck
Straight Arm Pulldown
Incline DB Bench
BB Row
Plate Loaded Bench Decline
Low Row
Flat DB Flys
Close Grip Pulldown
Day 2 Shoulder Lateral Raises
Day 2 Shoulder DB Shoulder Press
Sets
2
2
5
5
4
4
4
4
5
5
Tempo
1,2,3
1,2,3
1,2,3
1,2,3
Day 2
Day 2
Day 2
Day 2
Day 2
Shoulder
Bicep
Tricep
Bicep
Tricep
Rear Delt Fly (DB)
BB Curl
BB Skullcrusher
Incline DB Curl
Rope Extension
3
5
5
5
5
15,12,12
12,12,10,8,8
12,12,10,8,8
12,12,12,10,10
12,12,12,10,10
45
60
60
45
45
sec
sec
sec
sec
sec
Day 3
Day 3
Day 3
Day 3
Day 3
Leg
Leg
Leg
Leg
Leg
Leg Extension
BB Squat
Leg Press
Leg Curl
Seated Calf Raise
4
5
4
4
4
15,15,12,12
12,10,6,6,6
15,15,12,12
20,20,20,20
15,15,12,12
45
70
60
45
45
sec
sec
sec
sec
sec
Day 4
Day 4
Day 4
Day 4
Day 4
Day 4
Day 4
Day 4
Back
Chest
Back
Chest
Back
Chest
Back
Chest
Seated Cable Row (close grip)
Incline BB Bench
Wide Grip Pulldown
Pec Deck
DB Row
Incline DB Flys
Underhand Pulldown
Dips
4
4
4
4
4
4
3
3
15,12,12,12
12,12,10,10
12,12,10,10
12,12,10,10
10,10,10,10
10,10,10,10
12,12,12
AMRAP
60
60
60
60
60
60
60
60
sec
sec
sec
sec
sec
sec
sec
sec
Day 5
Day 5
Day 5
Day 5
Day 5
Day 5
Day 5
Shoulder Seated Lateral Raises
Shoulder Smith machine Shoulder Press
Shoulder DB Front Raise
Bicep
Hammer Curls
Tricep
DB Skullcrusher
Bicep
Reverse Grip Curl
Tricep
Straight Bar Extension
5
5
3
5
5
5
5
20,15,15,12,12
12,12,12,12,12
12,12,12
12,12,10,8,8
12,12,10,8,8
12,12,12,10,10
12,12,12,10,10
45
60
60
45
45
45
45
sec
sec
sec
sec
sec
sec
sec
Day 6
Day 6
Day 6
Day 6
Day 6
Leg
Leg
Leg
Leg
Leg
4
5
4
4
4
15,15,12,12
12,10,6,6,6
12,12,12,12
20,20,20,20
15,15,12,12
45
70
60
45
45
sec
sec
sec
sec
sec
Reps
15
15
12,8,6,6,6
12,8,6,6,6
10,10,10,10
Rest
45 sec
45 sec
70 sec
70 sec
60 sec
Leg Curl
Deadlift
Leg Press
Sissy Squat
Standing Calf Raise
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,1,3
1,2,3
Week 6
Day 1
Day 1
Day 1
Day 1
Day 1
Muscle
Chest
Back
Chest
Back
Chest
Exercise
Cable Flys (high to low)
Wide Grip Pullup
Incline DB Bench
BB Row
Plate Loaded Bench Incline
Sets
2
2
5
5
4
Tempo
1,2,3
1,2,3
Day 1 Back
Day 1 Chest
Day 1 Back
Underhand Pulldown
Pec Deck
Seated Cable Row (wide grip)
4
4
4
12,12,12,12
12,12,12,12
10,10,10,10
60 sec
60 sec
60 sec
1,2,3
1,2,3
Day 2
Day 2
Day 2
Day 2
Day 2
Day 2
Day 2
Shoulder
Shoulder
Shoulder
Bicep
Tricep
Bicep
Tricep
Lateral Raises
DB Shoulder Press
Rear Delt Fly (cable)
BB Curl
BB Skullcrusher
Cable Hammer Curl
Close Grip Bench
5
5
3
5
5
5
5
20,15,15,12,12
12,8,8,6,6
15,12,12
12,12,10,8,8
12,12,10,8,8
12,12,12,10,10
12,12,12,10,10
45
60
45
60
60
45
60
sec
sec
sec
sec
sec
sec
sec
1,2,3
1,2,3
Day 3
Day 3
Day 3
Day 3
Day 3
Leg
Leg
Leg
Leg
Leg
Leg Extension
BB Squat
Hack Squat
Leg Press
Seated Calf Raise
4
5
4
4
4
15,15,12,12
12,10,6,6,6
10,10,10,10
15,15,12,12
15,15,12,12
45
70
60
60
45
sec
sec
sec
sec
sec
Day 4
Day 4
Day 4
Day 4
Day 4
Day 4
Day 4
Day 4
Back
Chest
Back
Chest
Back
Chest
Back
Chest
Straight Arm Pulldown
Flat DB Flys
Wide Grip Pulldown
Flat BB Bench
One Arm Row Machine
Incline DB Bench
Close Grip Pulldown
Cable Flys (high to low)
4
4
4
4
4
4
3
3
15,12,12,12
12,12,10,10
12,12,10,10
12,12,10,10
10,10,10,10
10,10,10,10
12,12,12
12,12,12
60
60
60
60
60
60
60
60
sec
sec
sec
sec
sec
sec
sec
sec
Day 5
Day 5
Day 5
Day 5
Day 5
Day 5
Day 5
Shoulder
Shoulder
Shoulder
Bicep
Tricep
Bicep
Tricep
Seated Lateral Raises
DB Shoulder Press
Upright Rows
Cable BB Curl
One Arm Overhead Extension
Preacher Curl
Cable Skulllcrusher
5
5
3
5
5
5
5
20,15,15,12,12
12,12,12,12,12
12,12,12
12,12,10,8,8
12,12,10,8,8
12,12,12,10,10
12,12,12,10,10
45
60
60
45
45
45
45
sec
sec
sec
sec
sec
sec
sec
Day 6
Day 6
Day 6
Day 6
Day 6
Leg
Leg
Leg
Leg
Leg
Leg Curl
Deadlift
Leg Press
Hack Squat
Standing Calf Raise
4
5
4
4
4
15,15,12,12
12,10,6,6,6
12,12,12,12
20,20,20,20
15,15,12,12
45
70
60
60
45
sec
sec
sec
sec
sec
Week 7
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,1,3
1,2,3
Day 1
Day 1
Day 1
Day 1
Day 1
Day 1
Day 1
Day 1
Muscle
Chest
Back
Chest
Back
Chest
Back
Chest
Back
Exercise
Cable Flys (low to high)
Straight Arm Pulldown
Incline DB Bench
BB Row
Plate Loaded Bench Flat
Wide Grip Pulldown
Pec Deck
Seated Cable Row (close grip)
Sets
2
2
5
5
4
4
4
4
Reps
15
15
12,8,6,6,6
12,8,6,6,6
10,10,10,10
12,12,12,12
12,12,12,12
10,10,10,10
Day 2
Day 2
Day 2
Day 2
Day 2
Day 2
Day 2
Shoulder
Shoulder
Shoulder
Bicep
Tricep
Bicep
Tricep
Day 3
Day 3
Day 3
Day 3
Day 3
Lateral Raises
DB Shoulder Press
Rear Delt Fly (DB)
BB Curl
BB Skullcrusher
Preacher Curl
DB Skullcrusher
5
5
3
5
5
5
5
20,15,15,12,12
12,8,8,6,6
15,12,12
12,12,10,8,8
12,12,10,8,8
12,12,12,10,10
12,12,12,10,10
45
60
45
60
60
45
45
sec
sec
sec
sec
sec
sec
sec
Leg
Leg
Leg
Leg
Leg
Leg Extension
BB Squat
Leg Press
Leg Curl
Seated Calf Raise
4
5
4
4
4
15,15,12,12
12,10,6,6,6
10,10,10,10
15,15,12,12
15,15,12,12
45
70
60
45
45
sec
sec
sec
sec
sec
Day 4
Day 4
Day 4
Day 4
Day 4
Day 4
Day 4
Day 4
Back
Chest
Back
Chest
Back
Chest
Back
Chest
Straight Arm Pulldown
Plate Loaded Bench Incline
Underhand Pulldown
Flat DB Bench
Seated Cable Row (close grip)
Plate Loaded Bench Flat
DB Row
Pushups
4
4
4
4
4
4
3
3
15,12,12,12
12,12,10,10
12,12,10,10
12,12,10,10
10,10,10,10
10,10,10,10
12,12,12
AMRAP
60
60
60
60
60
60
60
60
sec
sec
sec
sec
sec
sec
sec
sec
Day 5
Day 5
Day 5
Day 5
Day 5
Day 5
Day 5
Shoulder
Shoulder
Shoulder
Bicep
Tricep
Bicep
Tricep
Upright Rows
DB Shoulder Press
Lateral Raises
DB Curl (alternate)
One Arm Cable Extension
Cable BB Curl
Cable Skulllcrusher
5
5
3
5
5
5
5
20,15,15,12,12
12,12,12,12,12
12,12,12
12,12,10,8,8
12,12,10,8,8
12,12,12,10,10
12,12,12,10,10
45
60
60
45
45
45
45
sec
sec
sec
sec
sec
sec
sec
Leg Curl
4
15,15,12,12
Day 6 Leg
Rest
45 sec
45 sec
70 sec
70 sec
60 sec
60 sec
60 sec
60 sec
45 sec
Tempo
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
Day 6
Day 6
Day 6
Day 6
Leg
Leg
Leg
Leg
Deadlift
Hack Squat
Walking Lunges
Standing Calf Raise
5
4
4
4
12,10,6,6,6
12,12,12,12
AMRAP
15,15,12,12
70
60
60
45
sec
sec
sec
sec
Sets
2
2
5
5
4
4
4
4
Reps
15
15
12,8,6,6,6
12,8,6,6,6
10,10,10,10
12,12,12,12
12,12,12,12
10,10,10,10
Rest
45 sec
45 sec
70 sec
70 sec
60 sec
60 sec
60 sec
60 sec
1,1,3
Week 8
Day 1
Day 1
Day 1
Day 1
Day 1
Day 1
Day 1
Day 1
Muscle
Chest
Back
Chest
Back
Chest
Back
Chest
Back
Exercise
Pec Deck
Wide Grip Pullup
Incline DB Bench
BB Row
Plate Loaded Bench Decline
Close Grip Pulldown
Flat DB Flys
DB Row
Day 2
Day 2
Day 2
Day 2
Day 2
Day 2
Day 2
Shoulder
Shoulder
Shoulder
Bicep
Tricep
Bicep
Tricep
Lateral Raises
DB Shoulder Press
Rear Delt Fly (DB)
BB Curl
BB Skullcrusher
Preacher Curl
DB Skullcrusher
5
5
3
5
5
5
5
20,15,15,12,12
12,8,8,6,6
15,12,12
12,12,10,8,8
12,12,10,8,8
12,12,12,10,10
12,12,12,10,10
45
60
45
60
60
45
45
sec
sec
sec
sec
sec
sec
sec
Day 3
Day 3
Day 3
Day 3
Day 3
Leg
Leg
Leg
Leg
Leg
Leg Extension
BB Squat
Leg Curl
Leg Press
Seated Calf Raise
4
5
4
4
4
15,15,12,12
12,10,6,6,6
10,10,10,10
15,15,12,12
15,15,12,12
45
70
45
60
45
sec
sec
sec
sec
sec
Day 4
Day 4
Day 4
Day 4
Day 4
Day 4
Day 4
Day 4
Back
Chest
Back
Chest
Back
Chest
Back
Chest
Wide Grip Pulldown
Plate Loaded Bench Flat
Seated Cable Row (close grip)
Incline DB Bench
Low Row
Flat BB Bench
Straight Arm Pulldown
Dips
4
4
4
4
4
4
3
3
15,12,12,12
12,12,10,10
12,12,10,10
12,12,10,10
10,10,10,10
10,10,10,10
12,12,12
AMRAP
60
60
60
60
60
60
60
60
sec
sec
sec
sec
sec
sec
sec
sec
5
5
3
20,15,15,12,12
12,12,12,12,12
12,12,12
Day 5 Shoulder Seated Lateral Raises
Day 5 Shoulder DB Shoulder Press
Day 5 Shoulder Upright Rows
45 sec
60 sec
60 sec
Tempo
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
Day 5
Day 5
Day 5
Day 5
Bicep
Tricep
Bicep
Tricep
Cable BB Curl
Rope Extension
Reverse Grip Curl
Close Grip Bench
5
5
5
5
12,12,10,8,8
12,12,10,8,8
12,12,12,10,10
10,10,10,10,10
45
45
45
60
sec
sec
sec
sec
1,2,3
1,2,3
Day 6
Day 6
Day 6
Day 6
Day 6
Leg
Leg
Leg
Leg
Leg
Leg Curl
Deadlift
Hack Squat
Leg Press
Standing Calf Raise
4
5
4
4
4
15,15,12,12
12,10,6,6,6
12,12,12,12
12,12,12,12
15,15,12,12
45
70
60
60
45
sec
sec
sec
sec
sec
1,2,3
Sets
2
2
5
5
4
4
4
4
Reps
15
15
12,8,6,6,6
12,8,6,6,6
10,10,10,10
12,12,12,12
12,12,12,12
10,10,10,10
Rest
45 sec
45 sec
70 sec
70 sec
60 sec
60 sec
60 sec
60 sec
1,1,3
Week 9
Day 1
Day 1
Day 1
Day 1
Day 1
Day 1
Day 1
Day 1
Muscle
Chest
Back
Chest
Back
Chest
Back
Chest
Back
Exercise
Flat DB Flys
Straight Arm Pulldown
Incline DB Bench
BB Row
Plate Loaded Bench Incline
Wide Grip Pulldown
Pec Deck
Seated Cable Row (close grip)
Day 2
Day 2
Day 2
Day 2
Day 2
Day 2
Day 2
Shoulder
Shoulder
Shoulder
Bicep
Tricep
Bicep
Tricep
Lateral Raises
DB Shoulder Press
Rear Delt Fly (DB)
BB Curl
BB Skullcrusher
Cable BB Curl
Cable Skulllcrusher
5
5
3
5
5
5
5
20,15,15,12,12
12,8,8,6,6
15,12,12
12,12,10,8,8
12,12,10,8,8
12,12,12,10,10
12,12,12,10,10
45
60
45
60
60
45
45
sec
sec
sec
sec
sec
sec
sec
Day 3
Day 3
Day 3
Day 3
Day 3
Leg
Leg
Leg
Leg
Leg
Leg Extension
BB Squat
Leg Press
Hack Squat
Seated Calf Raise
4
5
4
4
4
15,15,12,12
12,10,6,6,6
10,10,10,10
15,15,12,12
15,15,12,12
45
70
60
60
45
sec
sec
sec
sec
sec
Day 4
Day 4
Day 4
Day 4
Day 4
Day 4
Back
Chest
Back
Chest
Back
Chest
Underhand Pulldown
Flat BB Bench
Close Grip Pulldown
Plate Loaded Bench Incline
DB Row
Incline DB Bench
4
4
4
4
4
4
15,12,12,12
12,12,10,10
12,12,10,10
12,12,10,10
10,10,10,10
10,10,10,10
60
60
60
60
60
60
sec
sec
sec
sec
sec
sec
Tempo
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
Day 4 Back
Day 4 Chest
Seated Cable Row (wide grip)
Pushups
3
3
12,12,12
AMRAP
60 sec
60 sec
Day 5
Day 5
Day 5
Day 5
Day 5
Day 5
Day 5
Shoulder
Shoulder
Shoulder
Bicep
Tricep
Bicep
Tricep
Seated Lateral Raises
Upright Rows
DB Shoulder Press
Incline DB Curl
DB Skullcrusher
Hammer Curls
One Arm Overhead Extension
5
5
3
5
5
5
5
20,15,15,12,12
12,12,12,12,12
12,12,12
12,12,10,8,8
12,12,10,8,8
12,12,12,10,10
10,10,10,10,10
45
60
60
45
45
45
45
sec
sec
sec
sec
sec
sec
sec
Day 6
Day 6
Day 6
Day 6
Day 6
Leg
Leg
Leg
Leg
Leg
Leg Curl
Deadlift
Leg Press
Walking Lunges
Standing Calf Raise
4
5
4
4
4
15,15,12,12
12,10,6,6,6
12,12,12,12
AMRAP
15,15,12,12
45
70
60
60
45
sec
sec
sec
sec
sec
Sets
2
2
5
5
4
4
4
4
Reps
15
15
12,8,6,6,6
12,8,6,6,6
10,10,10,10
12,12,12,12
12,12,12,12
10,10,10,10
Rest
45 sec
45 sec
70 sec
70 sec
60 sec
60 sec
60 sec
60 sec
1,2,3
1,2,3
1,2,3
1,2,3
1,1,3
Week 10
Day 1
Day 1
Day 1
Day 1
Day 1
Day 1
Day 1
Day 1
Muscle
Chest
Back
Chest
Back
Chest
Back
Chest
Back
Exercise
Cable Flys (high to low)
Wide Grip Pullup
Incline DB Bench
BB Row
Flat DB Bench
Close Grip Pulldown
Flat DB Flys
Straight Arm Pulldown
Day 2
Day 2
Day 2
Day 2
Day 2
Day 2
Day 2
Shoulder
Shoulder
Shoulder
Bicep
Tricep
Bicep
Tricep
Lateral Raises
DB Shoulder Press
Smith machine Shoulder Press
BB Curl
BB Skullcrusher
Reverse Grip Curl
Close Grip Bench
5
5
3
5
5
5
5
20,15,15,12,12
12,8,8,6,6
15,12,12
12,12,10,8,8
12,12,10,8,8
12,12,12,10,10
12,12,12,10,10
45
60
45
60
60
45
45
sec
sec
sec
sec
sec
sec
sec
Day 3
Day 3
Day 3
Day 3
Day 3
Leg
Leg
Leg
Leg
Leg
Leg Extension
BB Squat
Leg Press
Hack Squat
Seated Calf Raise
4
5
4
4
4
15,15,12,12
12,10,6,6,6
10,10,10,10
15,15,12,12
15,15,12,12
45
70
60
60
45
sec
sec
sec
sec
sec
Tempo
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
Day 4
Day 4
Day 4
Day 4
Day 4
Day 4
Day 4
Day 4
Back
Chest
Back
Chest
Back
Chest
Back
Chest
Low Row
Flat BB Bench
Wide Grip Pulldown
Incline DB Flys
One Arm Row Machine
Cable Flys (low to high)
Seated Cable Row (close grip)
Pushups
4
4
4
4
4
4
3
3
15,12,12,12
12,12,10,10
12,12,10,10
12,12,10,10
10,10,10,10
10,10,10,10
12,12,12
AMRAP
60
60
60
60
60
60
60
60
sec
sec
sec
sec
sec
sec
sec
sec
Day 5
Day 5
Day 5
Day 5
Day 5
Day 5
Day 5
Shoulder
Shoulder
Shoulder
Bicep
Tricep
Bicep
Tricep
DB Shoulder Press
Lateral Raises
Upright Rows
Incline DB Curl
Cable Skulllcrusher
Reverse Grip Curl
Close Grip Bench
5
5
3
5
5
5
5
20,15,15,12,12
12,12,12,12,12
12,12,12
12,12,10,8,8
12,12,10,8,8
12,12,12,10,10
10,10,10,10,10
45
60
60
45
45
45
60
sec
sec
sec
sec
sec
sec
sec
Day 6
Day 6
Day 6
Day 6
Day 6
Leg
Leg
Leg
Leg
Leg
Leg Curl
Deadlift
Leg Extension
Hack Squat
Standing Calf Raise
4
5
4
4
4
15,15,12,12
12,10,6,6,6
12,12,12,12
12,12,10,10
15,15,12,12
45
70
45
60
45
sec
sec
sec
sec
sec
Sets
2
2
5
5
4
4
4
4
Reps
15
15
12,8,6,6,6
12,8,6,6,6
10,10,10,10
12,12,12,12
12,12,12,12
10,10,10,10
Rest
45 sec
45 sec
70 sec
70 sec
60 sec
60 sec
60 sec
60 sec
5
5
3
5
5
5
5
20,15,15,12,12
12,8,8,6,6
15,12,12
12,12,10,8,8
12,12,10,8,8
12,12,12,10,10
12,12,12,10,10
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,1,3
Week 11
Day 1
Day 1
Day 1
Day 1
Day 1
Day 1
Day 1
Day 1
Muscle
Chest
Back
Chest
Back
Chest
Back
Chest
Back
Exercise
Pec Deck
Straight Arm Pulldown
Incline DB Bench
BB Row
Plate Loaded Bench Flat
Seated Cable Row (close grip)
Cable Flys (high to low)
Wide Grip Pulldown
Day 2
Day 2
Day 2
Day 2
Day 2
Day 2
Day 2
Shoulder
Shoulder
Shoulder
Bicep
Tricep
Bicep
Tricep
Seated Lateral Raises
DB Shoulder Press
Rear Delt Fly (DB)
BB Curl
BB Skullcrusher
Hammer Curls
DB Skullcrusher
45
60
45
60
60
45
45
sec
sec
sec
sec
sec
sec
sec
Tempo
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
Day 3
Day 3
Day 3
Day 3
Day 3
Leg
Leg
Leg
Leg
Leg
Leg Extension
BB Squat
Leg Curl
Leg Press
Seated Calf Raise
4
5
4
4
4
15,15,12,12
12,10,6,6,6
12,12,12,12
15,15,12,12
15,15,12,12
45
70
45
60
45
sec
sec
sec
sec
sec
Day 4
Day 4
Day 4
Day 4
Day 4
Day 4
Day 4
Day 4
Back
Chest
Back
Chest
Back
Chest
Back
Chest
Seated Cable Row (close grip)
Incline BB Bench
DB Row
Plate Loaded Bench Decline
Wide Grip Pulldown
Pec Deck
Close Grip Pulldown
Dips
4
4
4
4
4
4
3
3
15,12,12,12
12,12,10,10
12,12,10,10
12,12,10,10
10,10,10,10
10,10,10,10
12,12,12
AMRAP
60
60
60
60
60
60
60
60
sec
sec
sec
sec
sec
sec
sec
sec
Day 5
Day 5
Day 5
Day 5
Day 5
Day 5
Day 5
Shoulder
Shoulder
Shoulder
Bicep
Tricep
Bicep
Tricep
Upright Rows
DB Shoulder Press
Rear Delt Fly (cable)
Preacher Curl
Straight Bar Extension
DB Curl (alternate)
Rope Extension
5
5
3
5
5
5
5
20,15,15,12,12
12,12,12,12,12
12,12,12
12,12,10,8,8
12,12,10,8,8
12,12,12,10,10
10,10,10,10,10
45
60
60
45
45
45
45
sec
sec
sec
sec
sec
sec
sec
Day 6
Day 6
Day 6
Day 6
Day 6
Leg
Leg
Leg
Leg
Leg
Leg Curl
Deadlift
Leg Press
Hack Squat
Standing Calf Raise
4
5
4
4
4
15,15,12,12
12,10,6,6,6
12,12,12,12
12,12,10,10
15,15,12,12
45
70
60
60
45
sec
sec
sec
sec
sec
Reps
15
15
12,8,6,6,6
12,8,6,6,6
10,10,10,10
12,12,12,12
12,12,12,12
10,10,10,10
Rest
45 sec
45 sec
70 sec
70 sec
60 sec
60 sec
60 sec
60 sec
20,15,15,12,12
12,8,8,6,6
45 sec
60 sec
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,1,3
1,1,3
Week 12
Day 1
Day 1
Day 1
Day 1
Day 1
Day 1
Day 1
Day 1
Muscle
Chest
Back
Chest
Back
Chest
Back
Chest
Back
Exercise
Flat DB Flys
Wide Grip Pullup
Incline DB Bench
BB Row
Plate Loaded Bench Flat
Close Grip Pulldown
Pec Deck
Wide Grip Pulldown
Day 2 Shoulder Seated Lateral Raises
Day 2 Shoulder DB Shoulder Press
Sets
2
2
5
5
4
4
4
4
5
5
Tempo
1,2,3
1,2,3
1,2,3
1,2,3
Day 2
Day 2
Day 2
Day 2
Day 2
Shoulder
Bicep
Tricep
Bicep
Tricep
Upright Rows
BB Curl
BB Skullcrusher
Cable BB Curl
Straight Bar Extension
3
5
5
5
5
15,12,12
12,12,10,8,8
12,12,10,8,8
12,12,12,10,10
12,12,12,10,10
45
60
60
45
45
sec
sec
sec
sec
sec
Day 3
Day 3
Day 3
Day 3
Day 3
Leg
Leg
Leg
Leg
Leg
Leg Extension
BB Squat
Leg Press
Leg Extension
Seated Calf Raise
4
5
4
4
4
15,15,12,12
12,10,6,6,6
12,12,12,12
15,15,12,12
15,15,12,12
45
70
60
45
45
sec
sec
sec
sec
sec
Day 4
Day 4
Day 4
Day 4
Day 4
Day 4
Day 4
Day 4
Back
Chest
Back
Chest
Back
Chest
Back
Chest
Wide Grip Pulldown
Flat DB Bench
DB Row
Incline BB Bench
Seated Cable Row (close grip)
Cable Flys (high to low)
Straight Arm Pulldown
Pushups
4
4
4
4
4
4
3
3
15,12,12,12
12,12,10,10
12,12,10,10
12,12,10,10
10,10,10,10
10,10,10,10
12,12,12
AMRAP
60
60
60
60
60
60
60
60
sec
sec
sec
sec
sec
sec
sec
sec
Day 5
Day 5
Day 5
Day 5
Day 5
Day 5
Day 5
Shoulder
Shoulder
Shoulder
Bicep
Tricep
Bicep
Tricep
Seated Lateral Raises
DB Shoulder Press
Rear Delt Fly (DB)
BB Curl
Cable Skulllcrusher
Hammer Curls
DB Skullcrusher
5
5
3
5
5
5
5
20,15,15,12,12
12,12,12,12,12
12,12,12
12,12,10,8,8
12,12,10,8,8
12,12,12,10,10
10,10,10,10,10
45
60
60
45
45
45
45
sec
sec
sec
sec
sec
sec
sec
Day 6
Day 6
Day 6
Day 6
Day 6
Leg
Leg
Leg
Leg
Leg
Leg Curl
Deadlift
Hack Squat
Leg Extension
Standing Calf Raise
4
5
4
4
4
15,15,12,12
12,10,6,6,6
12,12,12,12
12,12,12,12
15,15,12,12
45
70
60
45
45
sec
sec
sec
sec
sec
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,2,3
1,1,3
1,2,3