Program
Week 1
Muscle
Exercise
Sets
Reps
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
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
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
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
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
5
3
5
20,15,15,12,12
12,12,12,12,12
12,12,12
12,12,10,8,8
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
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
Leg
Leg
Leg
Leg
Leg
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
Plate Loaded Bench Decline
Underhand Pulldown
Pec Deck
DB Row
Sets
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
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
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
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)
Plate Loaded Bench Incline
Close Grip Pulldown
Cable Flys (high to low)
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
Day 4 Back
Day 4 Chest
Straight Arm Pulldown
Pec Deck
3
3
12,12,12
12,12,12
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
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
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
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
Sets
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
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
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
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
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
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
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
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)
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
Sets
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
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
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
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
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
5
5
20,15,15,12,12
12,8,8,6,6
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
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
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
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
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
DB Front Raise
Hammer Curls
DB Skullcrusher
Reverse Grip Curl
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
Day 6
Day 6
Day 6
Day 6
Day 6
Leg
Leg
Leg
Leg
Leg
Leg Curl
Deadlift
Leg Press
Sissy 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
2
2
5
5
4
Reps
15
15
12,8,6,6,6
12,8,6,6,6
10,10,10,10
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
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
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
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
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
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
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
Week 7
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)
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
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
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
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
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
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
Leg Curl
4
15,15,12,12
Day 6 Leg
Sets
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
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
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
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
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
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
Sets
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
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
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
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)
Sets
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
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
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
Day 4 Back
Day 4 Chest
Seated Cable Row (wide grip)
Pushups
3
3
12,12,12
AMRAP
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
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
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
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
Sets
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
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
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
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
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
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
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
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
Sets
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
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
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
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
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
5
5
20,15,15,12,12
12,8,8,6,6
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
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
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
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
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
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