WEEK 1 WEEK 2

Workout 1: Chest, Triceps, Abs Workout 1: Chest, Triceps, Abs

Exercise Sets Reps Exercise Sets Reps
Barbell Press - Flat Bench 4 9-11 Barbell Press - Flat Bench 4 12-15
Incline Dumbbell Press 3 9-11 Incline Dumbbell Press 3 12-15
Machine Decline Press 3 9-11 Machine Decline Press 3 12-15
Dumbbell Press Flat Bench, with Push Ups 3 9-11 Dumbbell Press Flat Bench, with Push Ups 3 12-15
Dips 4 9-11 Triceps 2-Handed Rope Pushdown 4 12-15
Triceps 2-Handed Rope Pushdown 4 9-11 Reverse Grip Triceps Pushdown 3 12-15
Reverse Grip Triceps Pushdown 3 9-11 Cable Crunches 3 12-15
Abs Machine Crunches 3 12-15
Workout 2: Shoulders, Legs, Calves Workout 2: Shoulders, Legs, Calves
Exercise Sets Reps Exercise Sets Reps
Barbell Shoulder Press 4 9-11 Barbell Shoulder Press (Smith or Non-Smith) 4 12-15
Alternating Dumbbell Shoulder Press (Standing) 3 9-11 Seated Machine Shoulder Press 3 12-15
Smith Machine One-Arm Upright Row 3 9-11 Barbell Wide-Grip Upright Rows 3 12-15
Squats 4 9-11 Squats 4 12-15
Deadlifts 4 9-11 Deadlifts or Romanian Deadlifts 4 12-15
Leg Press 4 9-11 Walking Lunges with Weights 4 12-15
Calf Raises on Leg Press Machine 3 12-15 Calf Raises on Leg Press Machine 3 12-15
Seated Calf Raises 3 12-15 Seated Calf Raises 3 12-15
Workout 3: Back & Biceps Workout 3: Back & Biceps
Exercise Sets Reps Exercise Sets Reps
Pull Ups or Chin Ups 3 9-11 Pull Ups or Chin Ups 3 12-15
Barbell T-Bar Row with Handle 3 9-11 Barbell T-Bar Row with Handle 3 12-15
Seated Cable Row with Pause 3 9-11 Seated Cable Row with Pause (Wide Grip) 3 12-15
Bent Over Dumbbell Row 3 9-11 Bent Over Dumbbell Row 3 12-15
Straight Arm Pulldown / Barbell Shrug (after) 3 9-11 Straight Arm Pulldown 3 12-15
EZ-Bar Wide Grip Curls 3 9-11 EZ-Bar Wide Grip Curls 3 12-15
Incline Bench Barbell Curls (Lay on Chest) 3 9-11 Incline Bench Barbell Curls (Lay on Chest) 3 12-15
Reverse Grip Barbell Curls 3 9-11 Free Weight Bicep Curls Machine 3 12-15
Workout 4: Chest, Tris, Abs Workout 4: Chest, Tris, Abs
Exercise Sets Reps Exercise Sets Reps
Cable Fly (from High) 3 9-11 Cable Fly (from High) 3 12-15
Cable Fly (from Medium) 3 9-11 Cable Fly (from Medium) 3 12-15
Dumbbell Fly - Incline Bench 3 9-11 Dumbbell Fly - Flat Bench 3 12-15
Dumbbell Fly - Flat Bench 3 9-11 Seated Machine Fly (Pec Dec) 3 12-15
Dips 3 9-11 Dips 3 12-15
Triceps 1-Handed Rope Pushdown 3 9-11 Triceps 1-Handed Rope Pushdown 3 12-15
Dumbbell Bent Over Triceps Extension 3 9-11 Dumbbell Bent Over Triceps Extension 3 12-15
Abs Workouts on Mats – 15 Minutes N/A N/A Abs Workouts on Mats – 15 Minutes N/A N/A
Workout 5: Shoulders, Legs, Calves Workout 5: Shoulders, Legs, Calves
Sets Reps Exercise Sets Reps
Bent-Over Dumbbell Lateral Raise 3 9-11 Bent-Over Dumbbell Lateral Raise 3 12-15
One Arm Cable Lateral Raise 3 9-11 One Arm Dumbbell Lateral Raise 3 12-15
Barbell Front Raise 3 9-11 Farmers Carries 3 N/A
Face Pulls with Rope 3 9-11 Face Pulls with Rope 3 12-15
Leg Extension 4 9-11 Leg Extension 4 12-15
Leg Curls 4 9-11 Leg Curls 4 12-15
Seated Calf Raise 4 9-11 Hip Abduction/Adduction Machine 3 12-15
Standing Calf Raises with Smith Machine 4 12-15 Standing Calf Raises with Smith Machine 4 12-15
Workout 6: Back & Biceps Workout 6: Back & Biceps
Exercise Sets Reps Exercise Sets Reps
Wide Grip Lat Pulldown 3 9-11 Wide Grip Lat Pulldown 4 12-15
Close Grip Pulldown 3 9-11 Close Grip Pulldown 3 12-15
Reverse Machine Fly 3 9-11 Reverse Machine Fly 3 12-15
Side Lat Pulldown Machine 3 9-11 Side Lat Pulldown Machine 3 12-15
Lower Back Extensions with Plate 3 9-11 Lower Back Extensions with Plate 3 12-15
Incline Dumbbell Curl 3 9-11 Dumbbell Hammer Curls 3 12-15
Standing Biceps Cable Curl with Ropes 3 9-11 Standing Biceps Cable Curl with Ropes 3 12-15
Concentration Dumbbell Curl 3 9-11 Concentration Dumbbell Curl 3 12-15
WEEK 3 WEEK 4
Workout 1: Chest, Triceps, Abs Workout 1: Chest, Triceps, Abs
Exercise Sets Reps Exercise Sets Reps
Barbell Press - Flat Bench 4 6-8 Barbell Press - Flat Bench 4 16-20
Dumbbell Press - Incline Bench 3 6-8 Incline Dumbbell Press 3 16-20
Dumbbell Press Flat Bench, with Push Ups 3 6-8 Machine Decline Press 3 16-20
Barbell Press - Decline Bench 3 6-8 Dumbbell Press Flat Bench, with Push Ups 3 16-20
Triceps 2-Handed Rope Pushdown 4 8-10 Triceps 2-Handed Rope Pushdown 4 16-20
Reverse Grip Triceps Pushdown 3 8-10 Reverse Grip Triceps Pushdown 3 16-20
Cable Crunches 3 10-12 Cable Crunches 3 16-20
Machine Crunches 3 10-12 Machine Crunches 3 16-20
Workout 2: Shoulders, Legs, Calves Workout 2: Shoulders, Legs, Calves
Exercise Sets Reps Exercise Sets Reps
Barbell Shoulder Press (Smith or Non-Smith) 4 6-8 Barbell Shoulder Press (Smith or Non-Smith) 4 16-20
Seated Dumbbell Shoulder Press 3 6-8 Seated Dumbbell Shoulder Press 3 16-20
Barbell Wide-Grip Upright Rows 3 6-8 Barbell Wide-Grip Upright Rows 3 16-20
Squats 4 6-8 Squats 4 16-20
Deadlifts or Romanian Deadlifts 4 6-8 Deadlifts or Romanian Deadlifts 4 16-20
Leg Press 4 6-8 Leg Press 4 16-20
Calf Raises on Leg Press Machine 3 10-12 Calf Raises on Leg Press Machine 3 16-20
Seated Calf Raises 3 10-12 Seated Calf Raises 3 16-20
Workout 3: Back & Biceps Workout 3: Back & Biceps
Exercise Sets Reps Exercise Sets Reps
Pull Ups or Chin Ups 3 6-8 Pull Ups or Chin Ups 3 16-20
Barbell T-Bar Row with Handle 3 6-8 Barbell T-Bar Row with Handle 3 16-20
Seated Cable Row with Pause 3 6-8 Seated Cable Row with Pause 3 16-20
Bent Over Dumbbell Row 3 6-8 Bent Over Dumbbell Row 3 16-20
Straight Arm Pulldown 3 6-8 Straight Arm Pulldown 3 16-20
EZ-Bar Wide Grip Curls 3 8-10 EZ-Bar Wide Grip Curls 3 16-20
Incline Bench Barbell Curls (Lay on Chest) 3 8-10 Incline Bench Barbell Curls (Lay on Chest) 3 16-20
Reverse Grip Barbell Curls 3 8-10 Reverse Grip Barbell Curls 3 16-20
Workout 4: Chest, Tris, Abs Workout 4: Chest, Tris, Abs
Exercise Sets Reps Exercise Sets Reps
Cable Fly (from High) 3 6-8 Cable Fly (from High) 3 16-20
Cable Fly (from Medium) 3 6-8 Cable Fly (from Medium) 3 16-20
Dumbbell Fly - Incline Bench 3 6-8 Dumbbell Fly - Incline Bench 3 16-20
Dumbbell Fly - Flat Bench 3 6-8 Dumbbell Fly - Flat Bench 3 16-20
Dips 3 8-10 Dips 3 16-20
Triceps 1-Handed Rope Pushdown 3 8-10 Triceps 1-Handed Rope Pushdown 3 16-20
Dumbbell Bent Over Triceps Extension 3 8-10 Dumbbell Bent Over Triceps Extension 3 16-20
Abs Workouts on Mats – 15 Minutes N/A N/A Abs Workouts on Mats – 15 Minutes N/A N/A
Workout 5: Shoulders, Legs, Calves Workout 5: Shoulders, Legs, Calves
Exercise Sets Reps Exercise Sets Reps
Bent-Over Dumbbell Lateral Raise 3 6-8 Bent-Over Dumbbell Lateral Raise 3 16-20
One Arm Cable Lateral Raise 3 6-8 One Arm Cable Lateral Raise 3 16-20
Barbell Shoulder Shrugs 3 6-8 Barbell Front Raise 3 16-20
Face Pulls with Rope 3 6-8 Face Pulls with Rope 3 16-20
Leg Extension 4 6-8 Leg Extension 4 16-20
Leg Curls 4 6-8 Leg Curls 4 16-20
Bulgarian Split Squats 3 6-8 Goblet Squats 4 16-20
Standing Calf Raises with Smith Machine 4 10-12 Standing Calf Raises with Smith Machine 4 16-20
Workout 6: Back & Biceps Workout 6: Back & Biceps
Exercise Sets Reps Exercise Sets Reps
Wide Grip Lat Pulldown 4 6-8 Wide Grip Lat Pulldown 4 16-20
Close Grip Pulldown 3 6-8 Close Grip Pulldown 3 16-20
Reverse Machine Fly 3 6-8 Reverse Machine Fly 3 16-20
Side Lat Pulldown Machine 3 6-8 Side Lat Pulldown Machine 3 16-20
Lower Back Extensions with Plate 3 8-10 Lower Back Extensions with Plate 3 16-20
Incline Dumbbell Curl 3 8-10 Incline Dumbbell Curl 3 16-20
Standing Biceps Cable Curl with Ropes 3 8-10 Standing Biceps Cable Curl with Ropes 3 16-20
Concentration Dumbbell Curl 3 8-10 Concentration Dumbbell Curl 3 16-20
WEEK 5 – Include Drop Sets WEEK 6 – Include Drop Sets
Workout 1: Chest, Triceps, Abs Workout 1: Chest, Triceps, Abs
Exercise Sets Reps Exercise Sets Reps
Barbell Press - Flat Bench 4 3-5 Barbell Press - Flat Bench 4 6-8
Incline Dumbbell Press 3 3-5 Dumbbell Press - Incline Bench 3 6-8
Machine Decline Press 3 3-5 Dumbbell Press Flat Bench, with Push Ups 3 6-8
Dumbbell Press Flat Bench, with Push Ups 3 3-5 Barbell Press - Decline Bench 3 6-8
Triceps 2-Handed Rope Pushdown 4 6-8 Triceps 2-Handed Rope Pushdown 4 8-10
Reverse Grip Triceps Pushdown 3 6-8 Reverse Grip Triceps Pushdown 3 8-10
Cable Crunches 3 10-12 Cable Crunches 3 10-12
Machine Crunches 3 10-12 Machine Crunches 3 10-12
Workout 2: Shoulders, Legs, Calves Workout 2: Shoulders, Legs, Calves
Exercise Sets Reps Exercise Sets Reps
Barbell Shoulder Press (Smith or Non-Smith) 4 3-5 Barbell Shoulder Press (Smith or Non-Smith) 4 6-8
Seated Machine Shoulder Press 3 3-5 Seated Dumbbell Shoulder Press 3 6-8
Barbell Wide-Grip Upright Rows 3 3-5 Barbell Wide-Grip Upright Rows 3 6-8
Squats 4 3-5 Squats 4 6-8
Deadlifts or Romanian Deadlifts 4 3-5 Deadlifts or Romanian Deadlifts 4 6-8
Walking Lunges with Weights 4 6-8 Leg Press 4 6-8
Calf Raises on Leg Press Machine 3 10-12 Calf Raises on Leg Press Machine 3 10-12
Seated Calf Raises 3 10-12 Seated Calf Raises 3 10-12
Workout 3: Back & Biceps Workout 3: Back & Biceps
Exercise Sets Reps Exercise Sets Reps
Pull Ups or Chin Ups 3 6-8 Pull Ups or Chin Ups 3 6-8
Barbell T-Bar Row with Handle 3 3-5 Barbell T-Bar Row with Handle 3 6-8
Seated Cable Row with Pause (Wide Grip) 3 3-5 Seated Cable Row with Pause 3 6-8
Bent Over Dumbbell Row 3 3-5 Bent Over Dumbbell Row 3 6-8
Straight Arm Pulldown 3 3-5 Straight Arm Pulldown 3 6-8
EZ-Bar Wide Grip Curls 3 6-8 EZ-Bar Wide Grip Curls 3 8-10
Incline Bench Barbell Curls (Lay on Chest) 3 6-8 Incline Bench Barbell Curls (Lay on Chest) 3 8-10
Free Weight Bicep Curls Machine 3 6-8 Reverse Grip Barbell Curls 3 8-10
Workout 4: Chest, Tris, Abs Workout 4: Chest, Tris, Abs
Exercise Sets Reps Exercise Sets Reps
Cable Fly (from High) 3 3-5 Cable Fly (from High) 3 6-8
Cable Fly (from Medium) 3 3-5 Cable Fly (from Medium) 3 6-8
Dumbbell Fly - Flat Bench 3 3-5 Dumbbell Fly - Incline Bench 3 6-8
Seated Machine Fly (Pec Dec) 3 3-5 Dumbbell Fly - Flat Bench 3 6-8
Dips 3 6-8 Dips 3 8-10
Triceps 1-Handed Rope Pushdown 3 6-8 Triceps 1-Handed Rope Pushdown 3 8-10
Dumbbell Bent Over Triceps Extension 3 6-8 Dumbbell Bent Over Triceps Extension 3 8-10
Abs Workouts on Mats – 15 Minutes N/A N/A Abs Workouts on Mats – 15 Minutes N/A N/A
Workout 5: Shoulders, Legs, Calves Workout 5: Shoulders, Legs, Calves
Exercise Sets Reps Exercise Sets Reps
Bent-Over Dumbbell Lateral Raise 3 3-5 Bent-Over Dumbbell Lateral Raise 3 6-8
One Arm Dumbbell Lateral Raise 3 3-5 One Arm Cable Lateral Raise 3 6-8
Farmers Carries 3 N/A Barbell Shoulder Shrugs 3 6-8
Face Pulls with Rope 3 3-5 Face Pulls with Rope 3 6-8
Leg Extension 4 3-5 Leg Extension 4 6-8
Leg Curls 4 3-5 Leg Curls 4 6-8
Hip Abduction/Adduction Machine 3 10-12 Bulgarian Split Squats 3 6-8
Standing Calf Raises with Smith Machine 4 10-12 Standing Calf Raises with Smith Machine 4 10-12
Workout 6: Back & Biceps Workout 6: Back & Biceps
Exercise Sets Reps Exercise Sets Reps
Wide Grip Lat Pulldown 4 3-5 Wide Grip Lat Pulldown 4 6-8
Close Grip Pulldown 3 3-5 Close Grip Pulldown 3 6-8
Reverse Machine Fly 3 3-5 Reverse Machine Fly 3 6-8
Side Lat Pulldown Machine 3 3-5 Side Lat Pulldown Machine 3 6-8
Lower Back Extensions with Plate 3 6-8 Lower Back Extensions with Plate 3 8-10
Dumbbell Hammer Curls 3 6-8 Incline Dumbbell Curl 3 8-10
Standing Biceps Cable Curl with Ropes 3 6-8 Standing Biceps Cable Curl with Ropes 3 8-10
Concentration Dumbbell Curl 3 6-8 Concentration Dumbbell Curl 3 8-10