DAY 1 DAY 2 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 8 SQUAT 3X8 SQUAT 3X8 SQUAT 1X1 SQUAT 1X1 SQUAT 1X1 SQUAT 1X1 SQUAT 4X3 SQUAT 4X4 PAUSED SQUAT 3X3 75% OF YOUR 1RM 55% OF YOUR 1RM PAUSED SQUAT 3X4 (3 DROPSETS) LEG PRESS SQUAT 2X6 70% OF 1RM ROMAINIAN DEADLIFT 3X10 HAMSTRING CURL 1XFAILURE 4X10 HAMSTRING CURLS 3X12 DB RDL 4X10 3X15 DB RDLS 4X10 GOBLET SQUATS 4X8 DB RDLS 4X10 GOBLET SQUATS 4X8 3X12 LEG EXTENSIONS 3XFAILURE WEIGHTED STEP UPS 3X12 LEG EXTENSIONS 3XFAILURE WEIGHTED STEP UPS 3X12 WEIGHTED LUNGES 5X10 CALF RAISES 3X20 WEIGHTED LUNGES 5X10 CALF RAISES 3X20 CALF RAISES 3X20 CALF RAISES 3X20 BENCH 1X1 87.5% OF 1RM BENCH 1X1 90% OF 1RM BENCH 4X3 77.5% OF 1RM BENCH 4X3 75% OF 1RM BENCH 3X5 77.5% OF 1RM BENCH 4X5 77.% OF 1RM BENCH 3X7 70% OF 1RM CLOSE GRIP BENCH 3X8 45% OF 1RM MACHINE CHEST PRESS 4X10 CABLE LATERAL RAISES 1XFAILURE MACHINE CHEST PRESS 4X10 CABLE LATERAL RAISES 1XFAILURE HAMSTRING CURLS 3X15 LEG EXTENSIONS 3X15 HAMSTRING CURLS HAMSTRING CURLS 3X15 DB ROMANIAN DL 3X12 HAMSTRING CURLS 3X15 DB ROMANIAN DL GOBLET SQUATS 4X8 HACK SQUATS 4X8-10 GOBLET SQUATS 4X8 HACK SQUATS 4X8-10 CALF RAISES 3X20 CALF RAISES 3X20 CALF RAISES 3X20 CALF RAISES 3X20 BENCH 3X8 75% OF YOUR 1RM BENCH 3X8 75-77.5% OF YOUR 1RM BENCH 1X1 85% OF YOUR 1RM BENCH 3X6 77.5% OF YOUR 1RM WEIGHTED DIPS 4X12 BENCH 1X1 85% OF YOUR 1RM BENCH 3X6 77.5% OF YOUR 1RM INCLINE DB BENCH 4X10 FULL FRONTAL RAISES 4X12 SEATED LATERAL RAISES 3X12 MACHINE CHEST FLY 3X12 (BODYWEIGHT IS FINE) (3 DROPSETS) WEIGHTED DIPS 4X12 DB SHOULDER PRESS 3X10 FULL FRONTAL RAISES 4X12 SEATED LATERAL RAISES 3X12 REVERSE GRIP DB PRESS FACE PULLS (EACH LEG) SUPERSET: (PRE EXHASTION WORK) (EACH LEG) PLATE RAISES 4X12 ARNOLD PRESS 4X8 ARNOLD PRESS 4X8 FACEPULLS 3X12 4X10 PUSHUPS 4X12 REVERSE GRIP DB PRESS 4X12 LATERAL RAISES 3X15 CABLE UPRIGHT ROW SUPERSET: (EACH LEG) PLATE RAISES 4X12 ARNOLD PRESS 4X8 ARNOLD PRESS 4X8 FACEPULLS 3X12 4X8 PUSHUPS 4X12 REVERSE GRIP DB PRESS 4X8 3X12 LATERAL RAISES 3X15 CABLE UPRIGHT ROW 3X12 3X12 EZ BAR SKULLCRUSHERS 4X15 REVERSE GRIP DB PRESS 4X10 EZ BAR SKULLCRUSHERS 4X15 STRT BAR PUSHDOWNS 3XFAILURE FACE PULLS 4X12 STRT BAR PUSHDOWNS 3XFAILURE DEADLIFT 3X6 77.5% OF YOUR 1RM DEADLIFT 3X6 77.5-80% OF YOUR 1RM DEADLIFT 1X1 85% OF YOUR 1RM DEADLIFT 1X1 85-88% OF 1RM MAX DEADLIFT 1X1 88% OF 1RM DEADLIFT 1X1 90% OF 1RM DEADLIFT 3X3 77.5% OF 1RM DEFICIT DEADLIFTS 2X8 50% OF YOUR 1RM DEFICIT DEADLIFT 3X7 50%OF YOUR 1RM DEADLIFT 3X5 DEADLIFT 3X5 77.5% OF YOUR 1 RM DEADLIFT 4X5 77.5% OF 1RM DEADLIFT 3X3 82-85% OF 1RM DEFICIT DEADLIFT 2X6 50% OF 1RM DEFICIT DEADLIFT 2X6 50% OF 1RM WIDE GRIP PULLDOWNS 3X15 BARBELL ROW 4X8 WIDE GRIP PULLDOWNS 3X15 CABLE ROW WIDE GRIP PULLDOWNS 4X12 CABLE ROW 4X12 (PALMS TO YOUR FACE) (PALMS TO YOUR FACE) 77.5% OF YOUR 1RM SUPERSET: (EACH LEG) MOVE ON TO BB (PRE EXHASTION WORK) MACHINE CHEST FLY DEADLIFT 3X3 77.5% OF 1RM WIDE GRIP PULLDOWNS 4X12 3X12 (SINGLE ARM) LANDMINE ROWS 4X12 CABLE ROW 3X12 (SINGLE ARM) LANDMINE ROWS 4X12 INVERTED ROW 3XFAILURE HIGH ROW MACHINE 4X12 INVERTED ROW 3XFAILURE HIGH ROW MACHINE 4X12 HAMMER STRGTH ROW 4X8 (BODYWEIGHT) INVERTED ROW 3XFAILURE HAMMER STRGTH ROW 4X8 (BODYWEIGHT) INVERTED ROW 3XFAILURE MACHINE ROW 4X8 V-BAR PULLDOWNS 3X10 MACHINE ROW 4X8 V-BAR PULLDOWNS 3X10 WIDE GRIP PULLDOWNS 3X12 EZ BAR CURLS 4X10 WIDE GRIP PULLDOWNS 3X12 EZ BAR CURLS 4X10 V-BAR PULLUP 3XFAILURE STRT BAR PULLOVER 4X8 V-BAR PULLUP 3XFAILURE STRT BAR PULLOVER 4X8 ALT BICEP CURLS 3XFAILURE SPIDER CURLS 3X12 ALT BICEP CURLS 3XFAILURE SPIDER CURLS 3X12 CABLE PULLOVER 3X15 ALT DB CURLS 4X10 ROPE HAMMER CURL 2XFAILURE CONCENTRATION CURLS 4X8 ROPE HAMMER CURL 2XFAILURE CONCENTRATION CURLS 4X8 ROPE HAMMER CURL 2XFAILURE DB HAMMER CURLS 3X12 BENCH 3X4 75-80% OF YOUR 1RM BENCH 3X4 77.5% OF YOUR 1RM BENCH 3X5 77.5% OF YOUR 1RM BENCH 4X5 75-77.5% OF 1RM BENCH 4X5 70% OF 1RM BENCH 4X5 70% OF 1RM WEIGHTED DIPS 3X12 SUPERSET: MACHINE CHEST PRESS 4X10 (40% OF 1RM ON BENCH) STANDING OHP 3X5 SUPERSET: ARNOLD PRESS 4X10 WEIGHTED DIPS 3X12 SUPERSET: 4X12 SUPERSET: CABLE ROW ARNOLD PRESS 4X10 4X12 4X12 (SINGLE ARM) LATERAL RAISES 4X8 T-BAR CHEST PRESS 4X10 (SINGLE ARM) LATERAL RAISES 4X8 T-BAR CHEST PRESS 4X10 STRT BAR TRICEP EXT 3X15 MACHINE REAR DELT FLY 3X15 STRT BAR TRICEP EXT 3X15 BENCH DIPS 3XFAILURE CABLE UPRIGHT ROW 4X8 BENCH DIPS 3XFAILURE ROPE TRICEP EXT 3XFAILURE CABLE LATERAL RAISE 3X10 ROPE TRICEP EXT 3XFAILURE SQUAT 4X5 72.5% OF 1RM SQUAT 3X5 70% OF 1RM SQUAT 3X6 70% OF 1RM ROMANIAN DEADLIFT 3X10 LEG EXTENSIONS 1XFAILURE ROMANIAN DEADLIFT 3X10 DUMBBELL LUNGES 4X12 LEG PRESS 4X10 DUMBBELL LUNGES 4X12 SEATED FRENCH CURL 4X8 CABLE UPRIGHT ROWS 3X12 SEATED FRENCH CURL 4X8 MACHINE REAR DELT FLY 3X15 CABLE TRICEP EXT 3X12 REAR DELT FLY 4X10 CABLE TRICEP EXT 3X12 CABLE UPRIGHT ROW 4X8 CABLE LATERAL RAISE 3X10 3X8 REVERSE GRIP TRI EXT 3XFAILURE SQUAT 3X4 72.5% OF YOU 1RM SQUAT 4X4 72.5% OF YOUR 1RM DUMBBELL LUNGES 4X12 DB RDL 4X12 ROMANIAN DEADLIFT 4X8 LEG PRESS 4X10 4X6 LEG EXTENSIONS 3X15 3X12 HAMSTRING CURLS 3X15 (FOOT UP ON BENCH) SINGLE LEG SQUATS 4X15 GOBLET SQUATS 4X8 HYPER EXTENSIONS 3X12 CALF RAISES 3X20 (5 SEC HOLD AT THE TOP) LEG EXTENSION HOLDS WEIGHTED STEP UPS FLAT DB BENCH 4X10 INCLINE DB PRESS 3XFAILURE V-BAR PULLUPS 4X8 DB ROW 4X10 INCLINE DB FLY 3X8 MACHINE ROW 4X10 CLOSE GRIP PULLDOWNS 4X12 T-BAR ROW DROP SET: SUPERSET: 70% OF 1RM INCLINE DB PRESS 3X12 CABLE LATERAL RAISE BENCH 4X5 CABLE TRICEP EXT CABLE UPRIGHT ROWS SUPERSET: 70% OF 1RM (SINGLE ARM) SEATED DB PRESS 3X8 4X12 4X12 BENCH 4X5 (40% OF BENCH 1RM) PUSHUPS CABLE CHEST FLY 3X12 4X12 4X8 3X15 DB HAMMER CURLS 4X12 LATERAL RAISES 45LB PLATE RAISE 2XFAILURE INCLINE DB PRESS 4X12 (SINGLE ARM) ROPE HAMMER CURL CABLE TRICEP EXT PUSHUPS (SINGLE ARM) ALT DB CURLS 4X10 (SINGLE ARM) SEATED DB PRESS 3X8 4X8 (SINGLE ARM) 3X15 4X10 (40% OF BENCH 1RM) STANDING OHP 4X5 CABLE PULLOVER MACHINE CHEST PRESS LATERAL RAISES REAR DELT FLY 4X10 DAY 6 80% OF 1RM 1XFAILURE DB RDL 3X15 STANDING OHP 3X5 (EACH LEG) SQUAT 4X5 HAMSTRING CURL 3X12 LEG EXTENSIONS SUPERSET: DAY 5 80% OF YOUR 1RM 3X10 LEG EXTENSIONS (40% OF 1RM ON BENCH) SUPERSET: SQUAT 3X5 HAMSTRING CURLS 4X10 DB SHOULDER PRESS 3X10 77.5% OF 1RM ROMAINIAN DEADLIFT 4X12 LEG PRESS INCLINE BENCH 3X10 50-55% OF YOUR 1RM 82.5% OF 1RM 3XFAILURE DB RDL 4X12 (3 DROPSETS) 92.5% OF 1RM 77.5% OF YOUR 1RM 3XFAILURE LEG EXTENSIONS 4X10 (3 DROPSETS) LEG PRESS 90% OF YOUR 1RM 4X12 4X12 4X10 BARBELL ROW 4X8 DAY 4 SQUAT 3X6 77.5% OF YOUR 1RM 87.5% OF YOUR 1RM DB RDL INCLINE DB BENCH DAY 3 SQUAT 3X6 55% OF YOUR 1RM 87.5% OF YOUR 1 RM LEG PRESS INCLINE BENCH 3X10 50-55% OF YOUR 1RM (BODYWEIGHT IS FINE) 77.5% OF YOUR 1RM (WEIGHTED) STANDING OHP 4X5 (SINGLE ARM) (WEIGHTED) 45LB PLATE RAISE 3X15 CABLE CHEST FLY 4X12 CABLE LATERAL RAISE 3X8 REVERSE GRIP TRI EXT 3XFAILURE SQUAT 3X5 75% OF YOUR 1RM SQUAT 4X5 75% OF YOUR 1RM SQUAT 4X5 70% OF 1RM DUMBBELL LUNGES 4X12 DB RDL 4X12 LEG EXTENSIONS 1XFAILURE ROMANIAN DEADLIFT 4X8 LEG PRESS 4X10 LEG PRESS 4X10 4X6 LEG EXTENSIONS 3X15 DB RDLS 4X8 HAMSTRING CURLS 3X15 DB RDLS 4X8 HAMSTRING CURLS 3X15 3X12 HAMSTRING CURLS 3X15 HAMSTRING CURLS 4X12 HACK SQUAT 3X8 HAMSTRING CURLS 4X12 HACK SQUAT 3X8 (FOOT UP ON BENCH) SINGLE LEG SQUATS 4X15 GOBLET SQUATS 4X8 CALF RAISES 3X20 CALF RAISES 3X20 CALF RAISES 3X20 CALF RAISES 3X20 HYPER EXTENSIONS 3X12 CALF RAISES 3X20 (EACH LEG) (5 SEC HOLD AT THE TOP) LEG EXTENSION HOLDS WEIGHTED STEP UPS SUPERSET: SUPERSET: FLAT DB BENCH 4X10 (EACH LEG) INCLINE DB PRESS 3XFAILURE (PRE EXHASTION WORK) MACHINE FLY 1XFAILURE (PRE EXHASTION WORK) ROPE PULLDOWNS 1XFAILURE (PRE EXHASTION WORK) MACHINE FLY 1XFAILURE (PRE EXHASTION WORK) ROPE PULLDOWNS 1XFAILURE V-BAR PULLUPS 4X8 DB ROW 4X10 (3 DROP SETS) INCLINE DB PRESS 3XFAILURE SUPERSET: UNDER HAND BB ROW 4X8 (3 DROP SETS) INCLINE DB PRESS 3XFAILURE SUPERSET: UNDER HAND BB ROW 4X8 INCLINE DB FLY 3X8 MACHINE ROW 4X10 PUSHUPS 4X12 (PRE EXHASTION WORK) CABLE PULLOVERS PUSHUPS 4X12 PULLDOWNS 4X12 PULLDOWNS 4X12 INCLINE DB PRESS 4X10 INCLINE DB PRESS 4X10 INCLINE DB SEAL ROW 3X12 INCLINE DB SEAL ROW 3X12 DB INCLINE CHEST FLY 4X8 CLOSE GRIP PULLDOWNS 4X12 3X10 DB INCLINE SEAL ROW 4X8 T-BAR ROW HAMMER STRGTH PRESS 4X8 PULLUPS 3XFAILURE DB INCLINE SEAL ROW 4X10 ROPE HAMMER CURLS INCLINE ALT DB CURL 4X12 EZ BAR SKULLCRUSHERS DROPSET: (EACH LEG) SUPERSET: DB INCLINE CHEST FLY 4X8 3X10 DB INCLINE SEAL ROW 4X8 HAMMER STRGTH PRESS 4X8 PULLUPS 3XFAILURE 3XFAILURE DB INCLINE SEAL ROW 4X10 ROPE HAMMER CURLS 3XFAILURE 3XFAILURE INCLINE ALT DB CURL 4X12 EZ BAR SKULLCRUSHERS 3XFAILURE (PRE EXHASTION WORK) CABLE PULLOVERS 2XFAILURE PENDLAY ROW 4X10 SUPERSET: INCLINE MACHINE PRESS 4X12 MACHINE ROW 4X10 (45LBS ON BACK) WEIGHTED PUSHUPS 4X12 MACHINE CHEST PRESS 3XFAILURE T-BAR ROW 4X8 DB ROW 4X8 2XFAILURE PENDLAY ROW 4X10 SUPERSET: INCLINE MACHINE PRESS 4X12 MACHINE ROW 4X10 (45LBS ON BACK) WEIGHTED PUSHUPS 4X12 MACHINE CHEST PRESS 3XFAILURE T-BAR ROW 4X8 DB ROW 4X8 WEEK 9 WEEK 10 WEEK 11 WEEK 12 SQUAT 4X4 82.5% OF 1RM SQUAT 4X3 85% OF 1RM SQUAT 3X2 87.5% OF 1RM SQUAT 1X1 MAX OUT LEG EXTENSIONS 4X12 LEG EXTENSIONS 1XFAILURE LEG EXTENSIONS 4X12 LEG EXTENSIONS 1XFAILURE HAMSTRING CRULS 4X12 LEG PRESS 4X10 HAMSTRING CRULS 4X12 LEG PRESS 4X10 WALKING LUNGES 3X15 DB RDLS 4X8 WALKING LUNGES 3X15 DB RDLS 4X8 (SINGLE LEG) LEG PRESS 3X10 HAMSTRING CURLS 4X12 (SINGLE LEG) LEG PRESS 3X10 HAMSTRING CURLS 4X12 (SINGLE LEG) SIDE LEG PRESS 3X8 CALF RAISES 3X20 (SINGLE LEG) SIDE LEG PRESS 3X8 CALF RAISES 3X20 BENCH 1X1 MAX OUT DAY 1 DAY 2 CALF RAISES 3X20 BENCH 4X4 82.5% OF 1RM CLOSE GRIP BENCH 3X8 50% OF 1RM BENCH 4X3 (3 DROPSETS) (3 DROP SETS) FLAT DB BENCH 3XFAILFURE FRENCH CURL 4X12 45LB PLATE ON BACK DAY 3 DAY 4 INCLINE DB CHEST FLY 3X8 DIAMOND PUSHUPS 4X12 CABLE FLY 2XFAILURE (PALMS TO YOUR FACE) 3X20 BENCH 4X2 87.5% OF 1RM CLOSE GRIP BENCH 3X8 50% OF 1RM FULL FRONTAL RAISES 4X12 SEATED LATERAL RAISES 3X12 FRENCH CURL 4X12 REVERSE GRIP DB PRESS 4X10 INCLINE DB CHEST FLY 3X8 FACE PULLS 4X12 DIAMOND PUSHUPS 4X12 CABLE FLY 2XFAILURE DEADLIFT 4X4 82.5% OF 1RM DEADLIFT 4X3 85% OF 1RM V-BAR PULLUPS 4X8 WIDE GRIP PULLDOWNS (3 DROPSETS) (3 DROP SETS) FLAT DB BENCH 3XFAILFURE 45LB PLATE ON BACK (PALMS TO YOUR FACE) DEADLIFT 3X2 87.5% OF 1RM 3X15 DB SHOULDER PRESS 3X10 FULL FRONTAL RAISES 4X12 SEATED LATERAL RAISES 3X12 REVERSE GRIP DB PRESS 4X10 FACE PULLS 4X12 DEADLIFT 1X1 MAX OUT V-BAR PULLUPS 4X8 WIDE GRIP PULLDOWNS 3X15 WIDE GRIP PULLDOWNS 3X12 (SINGLE ARM) LANDMINE ROWS 4X12 WIDE GRIP PULLDOWNS 3X12 (SINGLE ARM) LANDMINE ROWS 4X12 MACHINE HIGH ROW 4X10 (BODYWEIGHT) INVERTED ROW 3XFAILURE MACHINE HIGH ROW 4X10 (BODYWEIGHT) INVERTED ROW 3XFAILURE ROPE PULLOVERS 3X12 EZ BAR CURLS 4X10 ROPE PULLOVERS 3X12 EZ BAR CURLS 4X10 STRT BAR CABLE CURLS 4X10 SPIDER CURLS 3X12 STRT BAR CABLE CURLS 4X10 SPIDER CURLS 3X12 INCLINE ALT DB CURLS 3X8 CONCENTRATION CURLS 4X8 INCLINE ALT DB CURLS 3X8 CONCENTRATION CURLS 4X8 BENCH 3X5 72.5% OF 1RM BENCH 3X6 70% OF 1RM BENCH 3X6 67.5% OF 1RM BENCH 3X6 70% OF 1RM 3 DROP SETS DB SHOULDER PRESS 3XFAILURE SUPERSET: ARNOLD PRESS 4X8 WEIGHTED DIPS 3X12 SUPERSET: LATERAL RAISES 4X10 DAY 5 85% OF 1RM DB SHOULDER PRESS 3X10 CALF RAISES 3 DROP SETS DB SHOULDER PRESS 3XFAILURE SUPERSET: ARNOLD PRESS 4X8 MACHINE CHEST PRESS 4X10 PUSHUPS 4X12 LATERAL RAISES 4X10 SEATED FRENCH CURL 4X8 CABLE UPRIGHT ROW 3X12 CABLE TRICEP EXT 3X12 FACEPULLS 4X12 WEIGHTED DIPS 3X12 SUPERSET: MACHINE CHEST PRESS 4X10 PUSHUPS 4X12 SEATED FRENCH CURL 4X8 CABLE TRICEP EXT 3X12 CABLE UPRIGHT ROW 3X12 FACEPULLS 4X12 SQUAT 3X8 55% OF 1RM SQUAT 3X5 55% OF 1RM SQUAT 3X5 60% OF 1RM SQUAT 3X5 55% OF 1RM ROMANIAN DEADLIFT 3X10 DB RDL 4X12 ROMANIAN DEADLIFT 3X10 DB RDL 4X12 DUMBBELL LUNGES 4X12 LEG PRESS 4X10 DUMBBELL LUNGES 4X12 LEG PRESS 4X10 HAMSTRING CURLS 3X15 LEG EXTENSIONS 3X15 HAMSTRING CURLS 3X15 LEG EXTENSIONS 3X15 HACK SQUAT 3X8 HAMSTRING CURLS 3X15 HACK SQUAT 3X8 HAMSTRING CURLS 3X15 CALF RAISES 3X20 GOBLET SQUATS 4X8 CALF RAISES 3X20 GOBLET SQUATS 4X8 (SINGLE ARM) (SINGLE ARM) DAY 6 SUPERSET: (SINGLE ARM) (PRE EXHASTION WORK) MACHINE FLY 1XFAILURE INCLINE BENCH 4X8 (PRE EXHASTION WORK) MACHINE FLY 1XFAILURE BARBELL ROWS 4X8 (3 DROP SETS) INCLINE DB PRESS 3XFAILURE BARBELL ROWS 4X8 (3 DROP SETS) INCLINE DB PRESS 3XFAILURE FLAT DB BENCH 3X12 (PRE EXHASTION WORK) CABLE PULLOVERS FLAT DB BENCH 3X12 (PRE EXHASTION WORK) CABLE PULLOVERS INCLINE BENCH 4X8 55% OF 1RM DB ROW 3X8 CABLE FLY 4X10 CLOSE GRIP PULLDOWNS 3X12 CABLE PULLDOWNS 4X10 2XFAILURE SUPERSET: PENDLAY ROW 4X10 SUPERSET: INCLINE MACHINE PRESS 4X12 MACHINE ROW 4X10 (45LBS ON BACK) WEIGHTED PUSHUPS 4X12 T-BAR ROW 4X8 (SINGLE ARM) 55% OF 1RM DB ROW 3X8 CABLE FLY 4X10 CLOSE GRIP PULLDOWNS 3X12 CABLE PULLDOWNS 4X10 2XFAILURE PENDLAY ROW 4X10 SUPERSET: INCLINE MACHINE PRESS 4X12 MACHINE ROW 4X10 (45LBS ON BACK) WEIGHTED PUSHUPS 4X12 T-BAR ROW 4X8