1: Upper Body Power Bench Press Weighted Pull Ups Horizontal Row Weighted Dips Pendlay Rows Dumbbell Shoulder Press Cambered Bar Curls Dumbbell Skull Crushers Set Scheme 3 sets of 3-5 2 sets of 6-10 2 sets of 6-10 2 sets of 6-10 3 sets of 3-5 3 sets of 6-10 3 sets of 6-10 3 sets of 6-10 Weight Notes 2: Lower Body Power Squats Hack Squats Leg Extensions Stiff Legged Deadlifts Leg Curls Standing Calf Raise Seated Calf Raise Set Scheme 3 sets of 3-5 2 sets of 6-10 2 sets of 6-10 3 sets of 5-8 2 sets of 6-10 3 sets of 6-10 2 sets of 6-10 Weight Notes 4: Back & Shoulders HT Pendlay Rows Horizontal Row Seated Cable Row Braced Dumbbell Rows Close Grip Pulldowns Dumbbell Shoulder Press Upright Rows DB Side Lateral Raises Set Scheme 6 sets of 3 3 sets of 8-12 3 sets of 8-12 2 sets of 12-15 2 sets of 15-20 3 sets of 8-12 2 sets of 12-15 3 sets of 12-20 Weight Notes 5: Lower Body HT Squats Hack Squats Leg Press Leg Extensions Romanian Deadlift Lying Leg Curls Seated Leg Curls Donkey Calf Raises Seated Calf Raises Set Scheme 6 sets of 3 3 sets of 8-12 2 sets of 12-15 3 sets of 15-20 3 sets of 8-12 2 sets of 12-15 2 sets of 15-20 4 sets of 10-15 3 sets of 15-20 Weight Notes 6: Chest & Arms HT Dumbbell Press Incline Dumbbell Press Incline Chest Press Incline Cable Flys Preacher Curls DB Concentration Curls Spider Curls Cambered Bar Tricep Extension Cable Pressdowns w/ Rope Cable Kickbacks Set Scheme 6 sets of 3 3 sets of 8-12 3 sets of 12-15 2 sets of 15-20 3 sets of 8-12 2 sets of 12-15 2 sets of 15-20 3 sets of 8-12 2 sets of 12-15 2 sets of 15-20 Weight 1: Upper Body Power Bench Press Weighted Pull Ups Horizontal Row Weighted Dips Pendlay Rows Dumbbell Shoulder Press Cambered Bar Curls Dumbbell Skull Crushers Set Scheme 3 sets of 3-5 2 sets of 6-10 2 sets of 6-10 2 sets of 6-10 3 sets of 3-5 3 sets of 6-10 3 sets of 6-10 3 sets of 6-10 Weight Notes 2: Lower Body Power Squats Hack Squats Leg Extensions Stiff Legged Deadlifts Leg Curls Standing Calf Raise Seated Calf Raise Set Scheme 3 sets of 3-5 2 sets of 6-10 2 sets of 6-10 3 sets of 5-8 2 sets of 6-10 3 sets of 6-10 2 sets of 6-10 Weight Notes 4: Back & Shoulders HT Pendlay Rows Horizontal Row Seated Cable Row Braced Dumbbell Rows Close Grip Pulldowns Dumbbell Shoulder Press Upright Rows DB Side Lateral Raises Set Scheme 6 sets of 3 3 sets of 8-12 3 sets of 8-12 2 sets of 12-15 2 sets of 15-20 3 sets of 8-12 2 sets of 12-15 3 sets of 12-20 Weight Notes 5: Lower Body HT Squats Hack Squats Leg Press Leg Extensions Romanian Deadlift Lying Leg Curls Seated Leg Curls Donkey Calf Raises Seated Calf Raises Set Scheme 6 sets of 3 3 sets of 8-12 2 sets of 12-15 3 sets of 15-20 3 sets of 8-12 2 sets of 12-15 2 sets of 15-20 4 sets of 10-15 3 sets of 15-20 Weight Notes 6: Chest & Arms HT Dumbbell Press Incline Dumbbell Press Incline Chest Press Incline Cable Flys Set Scheme 6 sets of 3 3 sets of 8-12 3 sets of 12-15 2 sets of 15-20 Weight Notes Preacher Curls DB Concentration Curls Spider Curls Cambered Bar Tricep Extension Cable Pressdowns w/ Rope Cable Kickbacks 3 sets of 8-12 2 sets of 12-15 2 sets of 15-20 3 sets of 8-12 2 sets of 12-15 2 sets of 15-20