WEEK 1
Day 1 Chest and BicepsSet 1Set 2Set 3Set 4Set 5Set 6Set 7
Barbell Bench Pressxxx
Incline Dumbell pressxxx
Flat Dumbell Flyxxx
E-Z Barbell Curlxxx
Dumbell curlxxx
Day 2 Back and TricepsSet 1Set 2Set 3Set 4Set 5Set 6Set 7
Lat Pulldownxxx
Seated Rowxxx
Lying T-Bar Rowxxx
Skull Crushersxxx
Tricep Pushdownsxxx
Day 3 LegsSet 1Set 2Set 3Set 4Set 5Set 6Set 7
Squatsx
Lungesxxx
Leg Curlsxxx
Leg Extensionxxx
Calf Raisesxxx
Day 4 ShouldersSet 1Set 2Set 3Set 4Set 5Set 6Set 7
Military Dumbell Pressxxx
Seated Side Lateral Raisesxxx
Standing Dumbell Front Raisexxx
Bent-over Reverse Flys (Rear Delts)xxx
Dumbell Shrugsxx
WEEK 2
Day 1 Chest and BicepsSet 1Set 2Set 3Set 4Set 5Set 6Set 7
Flat Dumbell Pressxxx
Incline Barbell Pressxxx
Incline Dumbell Flyxxx
Preacher Curlxxx
Hammer Curlxxx
Day 2 Back and TricepsSet 1Set 2Set 3Set 4Set 5Set 6Set 7
Seated Rowxxx
Lat Pulldownxxx
Single Arm Rowxxx
Tricep Pushdownsxxx
Skull Crushersxxx
Day 3 LegsSet 1Set 2Set 3Set 4Set 5Set 6Set 7
Squatsx
Leg Pressxxx
Stiff Legged Deadliftxxx
Leg Extensionxxx
Seated Calf Raisesxxx
Day 4 ShouldersSet 1Set 2Set 3Set 4Set 5Set 6Set 7
Military Barbell Pressxxx
Standing Side Lateral Raisesxxx
Seated Front Raisexxx
Rear Delt Machinexxx
Barbell Shrugsxx
WEEK 3
Day 1 Chest and BicepsSet 1Set 2Set 3Set 4Set 5Set 6Set 7
Barbell Bench Pressxxx
Incline Dumbell Pressxxx
Flat Dumbell Flyxxx
Seated Dumbell Curlxxx
Barbell Curlxxx
Day 2 Back and TricepsSet 1Set 2Set 3Set 4Set 5Set 6Set 7
Lat Pulldownxxx
Seated Rowxxx
Underhand Rowsxxx
Skull Crushersxxx
Tricep Rope Pushdownsxxx
Day 3 LegsSet 1Set 2Set 3Set 4Set 5Set 6Set 7
Squatsx
Hack Squatxxx
Standing Leg Curlsxxx
Leg Extensionxxx
Standing Calf Raisesxxx
Day 4 ShouldersSet 1Set 2Set 3Set 4Set 5Set 6Set 7
Bent Lateral Raisesxxx
Military Dumbell Pressxxx
Standing Dumbell Front Raisexxx
Bent-over Reverse Flys (Rear Delts)xxx
Dumbell Shrugsxx
WEEK 4
Day 1 Chest and BicepsSet 1Set 2Set 3Set 4Set 5Set 6Set 7
Barbell Bench Pressxx
Incline Dumbell pressxx
Flat Dumbell Flyxx
E-Z Barbell Curlxx
Dumbell curlxx
Day 2 Back and TricepsSet 1Set 2Set 3Set 4Set 5Set 6Set 7
Lat Pulldownxx
Seated Rowxx
Lying T-Bar Rowxx
Skull Crushersxx
Tricep Pushdownsxx
Day 3 LegsSet 1Set 2Set 3Set 4Set 5Set 6Set 7
Squats
Lungesxx
Leg Curlsxx
Leg Extensionxxx
Calf Raisesxxx
Day 4 ShouldersSet 1Set 2Set 3Set 4Set 5Set 6Set 7
Military Dumbell Pressxx
Seated Side Lateral Raisesxx
Standing Dumbell Front Raisexx
Bent-over Reverse Flys (Rear Delts)xx
Dumbell Shrugsxx
WEEK 5
Day 1 Chest and BicepsSet 1Set 2Set 3Set 4Set 5Set 6Set 7
Flat Dumbell Pressxx
Incline Barbell Pressxx
Incline Dumbell Flyxx
Preacher Curlxx
Hammer Curlxx
Day 2 Back and TricepsSet 1Set 2Set 3Set 4Set 5Set 6Set 7
Seated Rowxx
Lat Pulldownxx
Single Arm Rowxx
Tricep Pushdownsxx
Skull Crushersxx
Day 3 LegsSet 1Set 2Set 3Set 4Set 5Set 6Set 7
Squats
Leg Pressxxx
Stiff Legged Deadliftxxx
Leg Extensionxxx
Seated Calf Raisesxxx
Day 4 ShouldersSet 1Set 2Set 3Set 4Set 5Set 6Set 7
Military Barbell Pressxx
Standing Side Lateral Raisesxx
Seated Front Raisexx
Rear Delt Machinexx
Barbell Shrugsxx
WEEK 6
Day 1 Chest and BicepsSet 1Set 2Set 3Set 4Set 5Set 6Set 7
Barbell Bench Pressxx
Incline Dumbell Pressxx
Flat Dumbell Flyxx
Seated Dumbell Curlxx
Barbell Curlxx
Day 2 Back and TricepsSet 1Set 2Set 3Set 4Set 5Set 6Set 7
Lat Pulldownxx
Seated Rowxx
Underhand Rowsxx
Skull Crushersxx
Tricep Rope Pushdownsxx
Day 3 LegsSet 1Set 2Set 3Set 4Set 5Set 6Set 7
Squats
Hack Squatxxx
Standing Leg Curlsxxx
Leg Extensionxxx
Standing Calf Raisesxxx
Day 4 ShouldersSet 1Set 2Set 3Set 4Set 5Set 6Set 7
Bent Lateral Raisesxx
Military Dumbell Pressxx
Standing Dumbell Front Raisexx
Bent-over Reverse Flys (Rear Delts)xx
Dumbell Shrugsxx
WEEK 7
Day 1 Chest and BicepsSet 1Set 2Set 3Set 4Set 5Set 6Set 7
Barbell Bench Pressxx
Incline Dumbell pressxx
Flat Dumbell Flyxx
E-Z Barbell Curlxx
Dumbell curlxx
Day 2 Back and TricepsSet 1Set 2Set 3Set 4Set 5Set 6Set 7
Lat Pulldownxx
Seated Rowxx
Lying T-Bar Rowxx
Skull Crushersxx
Tricep Pushdownsxx
Day 3 LegsSet 1Set 2Set 3Set 4Set 5Set 6Set 7
Squats
Lungesxxx
Leg Curlsxx
Leg Extensionxxx
Calf Raisesxxx
Day 4 ShouldersSet 1Set 2Set 3Set 4Set 5Set 6Set 7
Military Dumbell Pressxx
Seated Side Lateral Raisesxx
Standing Dumbell Front Raisexx
Bent-over Reverse Flys (Rear Delts)xx
Dumbell Shrugsxx
WEEK 8
Day 1 Chest and BicepsSet 1Set 2Set 3Set 4Set 5Set 6Set 7
Flat Dumbell Pressxxx
Incline Barbell Pressxxx
Pec Deck
Hammer Curlxxx
Preacher Curl
Day 2 Back and TricepsSet 1Set 2Set 3Set 4Set 5Set 6Set 7
Seated Rowxxx
Lat Pulldownxxx
Lying T-bar Row
Tricep Pushdownsxxx
Rope Pushdowns
Day 3 LegsSet 1Set 2Set 3Set 4Set 5Set 6Set 7
Squats
Stiff Legged Deadlift
Leg Extension
Seated Calf Raises
Leg Press
Day 4 ShouldersSet 1Set 2Set 3Set 4Set 5Set 6Set 7
Standing Side Lateral Raisesxxx
Seated Front Raisexxx
Rear Delt Machinexxx
Barbell Shrugsxxx
Machine Shoulder Press
WEEK 9
Day 1 Chest and BicepsSet 1Set 2Set 3Set 4Set 5Set 6Set 7
Barbell Bench Pressxxx
Incline Dumbell Pressxxx
Pec Deck
Seated Dumbell Curlxxx
Straight-bar cable curl
Day 2 Back and TricepsSet 1Set 2Set 3Set 4Set 5Set 6Set 7
Lat Pulldownxxx
Seated Rowxxx
Underhand Rows
Skull Crushersxxx
Tricep Rope Pushdowns
Day 3 LegsSet 1Set 2Set 3Set 4Set 5Set 6Set 7
Squatsx
Standing Leg Curlsxxx
Leg Extensionxxx
Standing Calf Raisesxxx
Hack Squat
Day 4 ShouldersSet 1Set 2Set 3Set 4Set 5Set 6Set 7
Bent Lateral Raisesxxx
Standing Dumbell Front Raisexxx
Bent-over Reverse Flys (Rear Delts)xxx
Dumbell Shrugsxxx
Machine Shoulder Press
