WEEK 1 [REP RAN

DAY 1 DAY 2 DAY 3

UPPER BODY LOWER BODY REST
INCLINE BENCH PRESS x4 FRONT SQUATS x4
BB ROWS x4 HACK SQUAT MACHINE x4
SEATED SHOULDER PRESS x4 LEG EXTENTIONS x4
CABLE ROWS x4 WALKING LUNGES x4
CHEST FLYS x4 SEATED CALF RAISES x4
LATERAL RAISES + REVERSE PEC DEC x4 STANDING CALF RAISES x4
BICEP CURLS + SKULL CRUSHERS x4
SHRUGS x4

WEEK 2 [REP RA

DAY 1 DAY 2 DAY 3

PUSH PULL LEGS

INCLINE DUMBBELL PRESS x4 LAT PULL DOWNS x4 LEG PRESS x5

FLAT DUMBBELL CHEST FIYS x4 CLOSE GRIP PULLDOWNS x4 HACK SQUATS x5
CABLE LOLWER CHEST FLYS x4 CABLE ROWS X4 LEG EXTENTIONS [LAST SET DROP SET]x4
DUMBBELL SHOULDER PRESS x4 EZ BAR ROWS x4 HAMSTRING CURLS[LAST SET DROP SET]x4

LATERAL RAISES x4 DUMBBELL SHRUGS x4 ABDUCTOR MACHINE x4

ROPE FACE PULLSx4 CABLE BAR PULL OVER x4 SEATED CALF RAISES x4
CABLE ROPE TRICEP PUSHDOWN x4 CABLE BAR CURLS x4 STANDING CALF RAISES x4
SINGLE ARM DUMBBELL KICKBACKS x4 DUMBBELL HAMMER CURLS x4

WEEK 3 [REP RA
DAY 1 DAY 2 DAY 3
CHEST ARMS SHOULDER AND BACK LEGS
INCLINE DUMBBELL PRESS x4 LAT PULLDOWNS x4 FRONT SQUATS x5
INCLINE DUMBBELL FLYS x4 CLOSE GRIP LAT PULLDOWNS x4 HACK SQUAT MACHINE x4
INCLINE CHEST FLYS x4 CABLE PULLOVERS x4 LEG EXTENTIONS x4
BARBELL BICEP CURLS x4 T BAR ROWS x5 WALKING LUNGES x4
ROPE TRICEP EXTENTION x4 SMITH MACHINE SHOULDER PRESS x4 SEATED CALF RAISES x4
HUMMER CURLS x4 LATERAL RAISES x4 STANDING CALF RAISES x4
SKULL CRUSHERS x4 UPRIGHT ROWS x4
REAR DELT DUMBBEL RAISES x4

WEEK 4 [REP RA
 WEEK 4 [REP RA
DAY 1 DAY 2 DAY 3
PUSH PULL LEGS
INCLINE DUMBBELL PRESS x4 LAT PULL DOWNS x4 SQUATS x5
INCLINE MACHINE FLYS x4 CLOSE GRIP PULLDOWNS x4 ASSITED SQUATS x4
INCLINE MACHINE PRESS x4 CABLE ROWS X4 LEG EXTENTIONS x4
ARNOLD PRESS x4 EZ BAR ROWS x4 WALKING LUNGES x4
LATERAL RAISES x4 DUMBBELL SHRUGS x4 SEATED CALF RAISES x4
REAR DELT DUMBBELL FLIES x4 CABLE BAR PULL OVER x4 STANDING CALF RAISES x4
TRICEP PUSHDOWNS x4 CABLE BAR CURLS x4
SKULL CRUSHERS x4 DUMBBELL HAMMER CURLS x4
 WEEK 1 [REP RANGE 12-20]
DAY 4 DAY 5 DAY 6
UPPER BODY LOWER BODY REST
DUMBBEL FLAT CHEST PRESS x4 DUMBBELL RDL x4
LAT PULLDOWNS + CABLE PULLOVERS x4 SUMO SQUATS x4
CHEST PRESS MACHINE + DIPS x4 LAYING LEG CURLS x4
CLOSE GRIP LAT PULLDOWNS x4 ABDUCTOR MACHINE x4
ARNOLD PRESS x4 CALF RAISES x4
LATERAL RAISES + ROPE FACE PULLS x4
HAMMER CURLS x4
CABLE ROPE TRICEP PUSHDOWNS x4

WEEK 2 [REP RANGE 8-15]

DAY 4 DAY 5 DAY 6

CHEST BACK SHOULDER ARMS LEGS
SMITH MACHINE SHOULDER PRESS x4 LEG PRESS x5
BENCH PRESS x4
ARNOLD PRESS x4 HACK SQUATS x5
LAT PULLDOWNS x4
LATERAL RAISES+FRONT RAISES x4 LEG EXTENTIONS [LAST SET DROP SET]x4
PEC DEC FLYS x4
CABLE CURLS+ROPE TRICEP PUSHDOWNS x4 HAMSTRING CURLS[LAST SET DROP SET]x4
CABLE FLYS x4
HAMMER CURLS+REVERSE CABLE BAR PUSHDOWNS x4
ABDUCTOR MACHINE x4
CLOSE GRIP PULLDOWNS x4
DUMBBELL PULLOVERS x4 SEATED CALF RAISES x4

CHEST DIPS x4[FAILURE] STANDING CALF RAISES x4

WEEK 3 [REP RANGE 8-12]

DAY 4 DAY 5 DAY 6
CHEST ARMS SHOULDER BACK LEGS
BENCH PRESS x4 BB ROWS x4 DUMBBELL RDL x4
PEC DEC FLYS x4 WIDE GRIP CABLE ROWS x4 SUMO SQUATS x4
MACHINE CHEST PRESS x4 MACHINE ROWS x4 LAYING LEG CURLS x4
DIPS x4 MILITARY SHOULDER PRESS x4 ABDUCTOR MACHINE x4
SINGLE ARM CABLE PUSHDOWNS x4 LATERAL RAISES x4 CALF RAISES x4
DUMBBELL CURLS x4 REAR DELT FLYS x4
OVERHEAD TRICEP EXTENTIONS x4 SHRUGS x4
MACHINE BICEP CURLS x4

WEEK 4 [REP RANGE 8-12]

WEEK 4 [REP RANGE 8-12]
DAY 4 DAY 5 DAY 6
CHEST BACK SHOULDER ARMS LEGS
BENCH PRESS x4 MILITARY PRESS x4 DUMBBELL RDL x4
BB ROWS x4 UPRIGHT ROWS x4 SUMO SQUATS x4
CABLE ROWS x4 LATERAL RAISES x4 LAYING LEG CURLS x4
CABLE CHEST FLYS x4 REVERSE PEC DEC x4 ABDUCTOR MACHINE x4
DIPS x4 HAMMER CURLS x4 CALF RAISES x4
MACHINE ROWS x4 OVERHEAD CABLE EXTENTIONS x4 STANDING CALF RAISES x4
MACHINE CHEST PRESS x4 EZ BAR CURLS x4
SHRUGS x4 WEIGHTED TRICEP DIPS x4
DAY 7
REST

DAY 7
REST

DAY 7
REST
DAY 7
REST