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Phase 1 : Week 1-4
• Use the following techniques : Forced Reps, Negatives, PeakContraction reps and Partial Reps.
• Cardio of your choice 3-4 times a week after training.
• Do the following ab exercises twice a week on any day you
choose : Crunches, Hanging Leg Raise and Reverse Crunches for
4 sets of 20 reps.
Day 1 – Quads, Hamstrings and Calves
Exercise
1. Leg Extensions
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2. Barbell Squat
3. Leg Press
4. Barbell Walking Lunge
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5. Hack Squat (FST-7)
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6. Seated Leg Curl
7. Stiff-Legged Deadlift
8. Lying Leg Curl
9. Seated Calf Raise
10. Standing Calf Raise
11. Calf Press on Leg
Press Machine (FST-7)
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Repetitions
4 sets 5-8 reps (2 sets toes
pointed in and 2 sets out)
4 sets 5-8 reps
4 sets 5-8 reps
2 sets 15 steps up and 15
steps back
2 sets 15 steps up and
back
4-7 sets 5-8 reps (30-45
second rest)
3 sets 5-8 reps
3 sets 5-8 reps
3 sets 5-8 reps
3 sets 5-8 reps
3 sets 5-8 reps
4-7 sets 5-8 reps (30-45
second rest)
2
Day 2 – Chest and Triceps
1.
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3.
4.
5.
6.
7.
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9.
Exercise
Dumbbell Bench Press
Dips Triceps Version
Incline Dumbbell Press
Machine Chest Flyes
Smith Machine Incline
Bench Press (FST-7)
Triceps Pushdown
(Cambered bar)
Close Grip Barbell Bench
Press
Bench Dips
Standing Dumbbell Tricep
Extension (FST-7)
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Repetitions
4 sets 5-8 reps
3 sets 5-8 reps
3 sets 5-8 reps
3 sets 5-8 reps
4-7 sets 5-8 reps (30-45
second rest)
4 sets 5-8 reps
• 3 sets 5-8 reps
• 3 sets 5-8 reps
• 4-7 sets 5-8 reps (30-45
second rest)
Day 3 – Rest Day
Day 4 – Back and Biceps
1.
2.
3.
4.
5.
6.
7.
8.
Exercise
Pullups
Deadlift
Bent Over Barbell Row
Leverage Iso Row (FST-7)
Barbell Curl
Hammer Curls
Incline Dumbbell Curl
Machine Preacher Curls
(FST-7)
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Repetitions
3 sets 5-8 reps
4 sets 5-8 reps
4 sets 5-8 reps (underhand)
4-7 sets 5-8 reps (30-45
second rest)
4 sets 5-8 reps
3 sets 5-8 reps
3 sets 5-8 reps
4-7 sets 5-8 reps (30-45
second rest)
3
Day 5 – Shoulders, Rear-Delts and Traps
1.
2.
3.
4.
5.
6.
7.
8.
Exercise
Standing Dumbbell Press
Front Dumbbell Raise
One-Arm Incline Lateral
Raise
Machine Lateral Raise
(FST-7)
Seated Bent-Over Rear
Delt Raise
Reverse Machine Flyes
Barbell Shrug
Smith Machine Shrug
(FST-7)
Repetitions
• 4 sets 5-8 reps
• 3 sets 5-8 reps
• 4 sets 5-8 reps
• 4-7 sets 5-8 reps (30-45
second rest)
• 3 sets 5-8 reps
• 3 sets 5-8 reps
• 3 sets 5-8 reps
• 4-7 sets 5-8 reps (30-45
second rest)
Day 6 – Biceps and Triceps
1.
2.
3.
4.
Exercise
Dumbbell Alternate Bicep
Curl
Standing Bicep Cable Curl
(Cambered Bar)
Concentration Curls
Spider Curl (FST-7)
5. Rope Pushdowns
6. Machine Triceps
Extension
7. Reverse-Grip Triceps
Pushdown (FST-7)
Repetitions
• 4 sets 5-8 reps
• 3 sets 5-8 reps
• 3 sets 5-8 reps
• 4-7 sets 5-8 reps (30-45
second rest)
• 4 sets 5-8 reps
• 3 sets 5-8 reps
• 4-7 sets 5-8 reps (30-45
second rest)
Day 7 – Rest Day
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Phase 2 : Week 5-8
• Make use of the following techniques : Dropsets, Supersets,
Giant Sets and Pre-Exhaust.
• Cardio of your choice 5-6 times a week in the morning for
sessions lasting 40-45 minutes.
• Do the following ab exercises 5 times a week : Crunches, Ab
Crunch Machine and Rope Crunch for 4 sets of 25 reps.
Day 29 – Chest
1.
2.
3.
4.
Exercise
Superset Cable
Crossover with Chest
Dips (FST-7)
Leverage Incline Chest
Press
Dumbbell Bench Press
Pec Deck
Repetitions
• 4-7 sets 8-12 reps (30-45
second rest)
• 4 sets 8-12 reps
• 4 sets 8-12 reps
• 4 sets 8-12 reps
Day 30 – Quads, Hamstrings and Calves
Exercise
1. Triset Leg Press with
Dumbbell Walking
Lunge and Leg
Extensions (FST-7)
2. Front Squat
3. Lying Leg Curl (FST-7)
4. Seated Leg Curl
5. Standing Calf Raises
(FST-7)
6. Donkey Calf Raise
7. Seated Calf Raise
Repetitions
• 4-7 sets 15-20 reps (30-45
second rest)
• Lunges 12-15 reps
• 4 sets 12-15 reps
• 4-7 sets 12-15 reps (30-45
second rest)
• 4 sets 12-15 reps
• 4-7 sets 12-15 reps (30-45
second rest)
• 4 sets 12-15 reps
• 4 sets 12-15 reps
5
Day 31 – Shoulders, Rear-Delts and Traps
1.
2.
3.
4.
Exercise
Superset Dumbbell Side
Lateral Raise with Front
Cable Raise (FST-7)
Machine Shoulder Press
Cable Lateral Raise
Face Pull (FST-7)
5. Seated Bent-Over Rear
Delt Raise
6. Dumbbell Shrug (FST-7)
7. Smith Machine Behind
The Back Shrug
Repetitions
• 4-7 sets 8-12 reps (30-45
second rest)
• 4 sets 8-12 reps
• 4 sets 8-12 reps
• 4-7 sets 8-12 reps (30-45
second rest)
• 4 sets 8-12 reps
• 4-7 sets 8-12 reps (30-45
second rest)
• 4 sets 8-12 reps
Day 32 – Back
1.
2.
3.
4.
Exercise
Superset Seated Cable
Rows with Rope
Straight-Arm Pulldown
(FST-7)
Wide Grip Pulldown
Behind The Neck
One-Arm Dumbbell Row
Dumbbell Pullover
Repetitions
• 4-7 sets 10-15 reps (30-45
second rest)
• 4 sets 8-12 reps
• 4 sets 8-12 reps
• 4 sets 8-12 reps
6
Day 33 – Triceps and Biceps
1.
2.
3.
4.
5.
6.
Exercise
Superset Diamond Pushup with Cable Rope
Overhead Triceps
Extension (FST-7)
EZ-Bar Skullcrusher
Dumbbell One-Arm
Triceps Extension
Superset High Cable
Curls with Spider Curl
(FST-7)
Reverse Barbell Curl
Concentration Curls
Repetitions
• 4-7 sets 8-12 reps (30-45
second rest)
• 4 sets 8-12 reps
• 4 sets 8-12 reps
• 4-7 sets 8-12 reps (30-45
second rest)
• 4 sets 8-12 reps
• 4 sets 8-12 reps
Day 34 – Quads, Hamstrings and Calves
1.
2.
3.
4.
5.
6.
7.
8.
Exercise
Leg Extensions
Front Squat
Leg Press
Seated Leg Curl
Superset Stiff-Legged
Dumbbell Deadlift with
Lying Leg Curls (FST-7)
Standing Calf Raises
(FST-7)
Calf Press On Leg Press
Machine
Seated Calf Raise
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Repetitions
4 sets 12-15 reps
4 sets 12-15 reps
4 sets 12-15 reps
4 sets 12-15 reps
4-7 sets 12-15 reps
• 4-7 sets 12-15 reps
• 4 sets 12-15 reps
• 4 sets 12-15 reps
Day 35 – Rest Day
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