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Set 1
Set 2
Set 3
Set 4
Set 5 x x x x x Set 5 x x x x
Day 3 Legs
Squats Lunges Leg Curls Leg Extension Calf Raises
Set 1
Set 2
Set 3
Set 4
Day 4 Shoulders
Military Dumbell Press Seated Side Lateral Raises Standing Dumbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbell Shrugs
Set 1
Set 2
Set 3
Set 4
Set 5 x x x x
WEEK 2
Day 1 Chest and Biceps
Flat Dumbell Press Incline Barbell Press Incline Dumbell Fly Preacher Curl Hammer Curl Set 1 Set 2 Set 3 Set 4 Set 5 x x x x x Set 6 x x x x x Set 7 x x x x x
Set 1
Set 2
Set 3
Set 4
Set 5 x x x x x Set 5 x x x x
Day 3 Legs
Squats Leg Press Stiff Legged Deadlift Leg Extension Seated Calf Raises
Set 1
Set 2
Set 3
Set 4
Day 4 Shoulders
Military Barbell Press Standing Side Lateral Raises Seated Front Raise Rear Delt Machine Barbell Shrugs
Set 1
Set 2
Set 3
Set 4
Set 5 x x x x
WEEK 3
Day 1 Chest and Biceps
Barbell Bench Press Incline Dumbell Press Flat Dumbell Fly Seated Dumbell Curl Barbell Curl Set 1 Set 2 Set 3 Set 4 Set 5 x x x x x Set 6 x x x x x Set 7 x x x x x
Set 1
Set 2
Set 3
Set 4
Set 5 x x x x x
Day 3 Legs
Squats Hack Squat Standing Leg Curls Leg Extension Standing Calf Raises
Set 1
Set 2
Set 3
Set 4
Set 5 x x x x
Day 4 Shoulders
Bent Lateral Raises Military Dumbell Press Standing Dumbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbell Shrugs
Set 1
Set 2
Set 3
Set 4
Set 5 x x x x
WEEK 4
Day 1 Chest and Biceps
Barbell Bench Press Incline Dumbell press Flat Dumbell Fly E-Z Barbell Curl Dumbell curl Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x x x x Set 7 x x x x x
Set 1
Set 2
Set 3
Set 4
Set 5
Day 3 Legs
Squats Lunges Leg Curls Leg Extension Calf Raises
Set 1
Set 2
Set 3
Set 4
Set 5
Day 4 Shoulders
Military Dumbell Press Seated Side Lateral Raises Standing Dumbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbell Shrugs
WEEK 5
Day 1 Chest and Biceps
Flat Dumbell Press Incline Barbell Press Incline Dumbell Fly Preacher Curl Hammer Curl Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x x x x Set 7 x x x x x
Set 1
Set 2
Set 3
Set 4
Set 5
Day 3 Legs
Squats Leg Press Stiff Legged Deadlift Leg Extension Seated Calf Raises
Set 1
Set 2
Set 3
Set 4
Set 5 x x x x
Day 4 Shoulders
Military Barbell Press Standing Side Lateral Raises Seated Front Raise Rear Delt Machine Barbell Shrugs
Set 1
Set 2
Set 3
Set 4
Set 5
WEEK 6
Day 1 Chest and Biceps
Barbell Bench Press Incline Dumbell Press Flat Dumbell Fly Seated Dumbell Curl Barbell Curl Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x x x x Set 7 x x x x x
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6 x x x x x
Day 3 Legs
Squats Hack Squat Standing Leg Curls Leg Extension Standing Calf Raises
Set 1
Set 2
Set 3
Set 4
Set 5 x x x x
Set 6 x x x x Set 6 x x x x x
Day 4 Shoulders
Bent Lateral Raises Military Dumbell Press Standing Dumbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbell Shrugs
Set 1
Set 2
Set 3
Set 4
Set 5
WEEK 7
Day 1 Chest and Biceps
Barbell Bench Press Incline Dumbell press Flat Dumbell Fly E-Z Barbell Curl Dumbell curl Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x x x x Set 7 x x x x x
Set 1
Set 2
Set 3
Set 4
Set 5
Day 3 Legs
Squats Lunges Leg Curls Leg Extension Calf Raises
Set 1
Set 2
Set 3
Set 4
Set 5 x x x
Day 4 Shoulders
Military Dumbell Press Seated Side Lateral Raises Standing Dumbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbell Shrugs
Set 1
Set 2
Set 3
Set 4
Set 5
WEEK 8
Day 1 Chest and Biceps
Flat Dumbell Press Incline Barbell Press Pec Deck Hammer Curl Preacher Curl Set 1 Set 2 Set 3 Set 4 Set 5 x x x Set 6 x x x Set 7 x x x
Set 1
Set 2
Set 3
Set 4
Set 5 x x x
Set 6 x x x
Set 7 x x x
Day 3 Legs
Squats Stiff Legged Deadlift Leg Extension Seated Calf Raises Leg Press
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Day 4 Shoulders
Standing Side Lateral Raises Seated Front Raise Rear Delt Machine Barbell Shrugs Machine Shoulder Press
Set 1
Set 2
Set 3
Set 4
Set 5 x x x x
Set 6 x x x x
Set 7 x x x x
WEEK 9
Day 1 Chest and Biceps
Barbell Bench Press Incline Dumbell Press Pec Deck Seated Dumbell Curl Straight-bar cable curl Set 1 Set 2 Set 3 Set 4 Set 5 x x x Set 6 x x x Set 7 x x x
Set 1
Set 2
Set 3
Set 4
Set 5 x x x
Set 6 x x x
Set 7 x x x
Day 3 Legs
Squats Standing Leg Curls Leg Extension Standing Calf Raises Hack Squat
Set 1
Set 2
Set 3
Set 4
Set 5 x x x
Set 6 x x x
Set 7 x x x x
Day 4 Shoulders
Bent Lateral Raises Standing Dumbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbell Shrugs Machine Shoulder Press
Set 1
Set 2
Set 3
Set 4
Set 5 x x x x
Set 6 x x x x
Set 7 x x x x