Down And Up Mass Program Jim Stoppani 1j1j5k
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Down and Up Mass Program Jim Stoppani Rest pause/drop set weeks 1,3,5,7,9 Week 1 Day 1 Exercise Bench Press Reverse-Grip Bench Press Incline Dumbbell Press Dumbbell Flye Cable Crossover (High Pulley) Close-Grip Bench Press Dumbbell Overhead Triceps Extension Both Arms Lying Triceps Extension Triceps Pressdown Dumbbell Triceps Kickback Smith Machine Hip Thrust Smith Machine Crunch Standing Cable Oblique Push Down Day 2 Exercise Deadlift Bent-Over Barbell Row Seated Cable Row (Close) Wide-Grip Lat Pulldowns Reverse-Grip Lat Pulldown Straight-Arm Pulldown Standing Barbell Curl Incline Dumbbell Curl High Cable Curl Prone Incline Dumbbell Curl Hammer Curl Barbell Wrist Curl Barbell Reverse Wrist Curl Standing Calf Raise Seated Calf Raise Cable Toe Raise Day 3 Exercise Barbell Shoulder Press Seated Dumbbell Shoulder Press Smith Machine Upright Row Dumbbell Lateral Raise Face Pull Barbell Shrug Behind-The-Back Barbell Shrug
Sets 2 2 2 2 2 2 2 2 2 2 2 2 2 Sets 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2
Reps 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11
Sets 2 2 2 2 2 2 2
Reps 9-11 9-11 9-11 9-11 9-11 9-11 9-11
Reps 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11
Muscle Group Chest Chest Chest Chest Chest Triceps Arms Triceps Triceps Triceps Abs Abs Abs
Muscle Group Whole Body Back Back Back Back Back Arms Arms Arms Arms Arms Forearms Forearms Legs Legs Calves Muscle Group Shoulders Shoulders Shoulders Shoulders Shoulders Traps Traps
Straight-Arm Pushdown Cable External Rotation Cable Internal Rotation Hanging Leg Raise Standing Cable Crunch Cable Woodchopper Day 4 Exercise Sets Squat 2 Front Squat 2 Leg Press 2 Leg Extension 2 Walking Lunge 2 Romanian Deadlift 2 Lying Leg Curl 2 Seated Calf Raise 2 Standing Calf Raise 2 Cable Toe Raise 2 Week 2 Day 1 Exercise Cable Crossover (High Pulley) Cable Crossover (Low Pulley) Incline Dumbbell Flye Dumbbell Bench Press Bench Press Dumbbell Triceps Kickback Triceps Pressdown Lying Cable Triceps Extensions (Bench) Overhead Cable Triceps Extension (low pulley) Close-Grip Bench Press Hanging Leg Raise Decline Crunch Side Plank Reach Through Day 2 Exercise Deadlift Straight-Arm Pulldown Wide-Grip Lat Pulldowns Standing Lat Pulldown One-Arm Seated Cable Row Bent-Over Barbell Row Prone Incline Dumbbell Curl Behind The Back Cable Curl Preacher Curl (Also can Use EZ bar) Standing Barbell Curl Rope Cable Hammer Curl
2 2 2 2 2 2
9-11 9-11 9-11 9-11 9-11 9-11
Reps 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11
Muscle Group Legs Legs Legs Legs Legs Legs Legs Legs Legs Calves
Sets 3 3 3 3 3 3 2 2 2 3 3 3 2 Sets 3 3 3 3 3 3 3 3 3 3 2
Traps Shoulders Shoulders Abs Abs Abs
Reps 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 to failure
Reps 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15
Muscle Group Chest Chest Chest Chest Chest Triceps Triceps Triceps Triceps Triceps Abs Abs Abs
Muscle Group Whole Body Back Back Back Back Back Arms Arms Arms Arms Arms
Barbell Wrist Curl Barbell Reverse Wrist Curl Standing Calf Raise Seated Calf Raise Cable Toe Raise Day 3
2 2 3 3 2 Exercise
Lying Cable Rear Delt Flye Cable Lateral Raise Cable Front Raise Standing Dumbbell Shoulder Press Alternating Arms Barbell Shoulder Press Dumbbell Shrug Barbell Shrug Straight-Arm Pushdown Cable Internal Rotation Cable External Rotation Cable Crunch Dumbbell Side Bend Day 4 Exercise Sets Reps Leg Extension 3 12-15 One-Leg Leg Press 3 12-15 Front Squat 3 12-15 Squat 3 12-15 Lying Leg Curl 3 12-15 Walking Lunge 3 12-15 Romanian Deadlift 3 12-15 Seated Calf Raise 3 12-15 Standing Calf Raise 3 12-15 Cable Toe Raise 2 12-15 Week 3 Day 1 Exercise Bench Press Reverse-Grip Bench Press Incline Dumbbell Press Dumbbell Flye Cable Crossover (High Pulley) Close-Grip Bench Press Dumbbell Overhead Triceps Extension Both Arms Lying Triceps Extension Triceps Pressdown Dumbbell Triceps Kickback Smith Machine Hip Thrust Smith Machine Crunch Standing Cable Oblique Push Down
12-15 12-15 12-15 12-15 12-15 Sets 3 3 3 3 3 2 3 2 2 2 3 2
Forearms Forearms Legs Legs Calves Reps 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15
Muscle Group Shoulders Shoulders Shoulders Shoulders Shoulders Traps Traps Traps Shoulders Shoulders Abs Abs
Muscle Group Legs Legs Legs Legs Legs Legs Legs Legs Legs Calves Sets 2 2 2 2 2 2 2 2 2 2 2 2 2
Reps 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8
Muscle Group Chest Chest Chest Chest Chest Triceps Arms Triceps Triceps Triceps Abs Abs Abs
Day 2 Exercise Deadlift Bent-Over Barbell Row Seated Cable Row (Close) Wide-Grip Lat Pulldowns Reverse-Grip Lat Pulldown Straight-Arm Pulldown Standing Barbell Curl Incline Dumbbell Curl High Cable Curl Prone Incline Dumbbell Curl Hammer Curl Barbell Wrist Curl Barbell Reverse Wrist Curl Standing Calf Raise Seated Calf Raise Cable Toe Raise Day 3 Exercise Barbell Shoulder Press Seated Dumbbell Shoulder Press Smith Machine Upright Row Dumbbell Lateral Raise Face Pull Barbell Shrug Behind-The-Back Barbell Shrug Straight-Arm Pushdown Cable External Rotation Cable Internal Rotation Smith Machine Hip Thrust Machine Crunch Plank Day 4 Exercise Squat Front Squat Leg Press Leg Extension Walking Lunge Romanian Deadlift Lying Leg Curl Seated Calf Raise Leg Press Calf Raise Cable Toe Raise Week 4 Day 1
Sets 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2
Reps 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8
Sets 2 2 2 2 2 2 2 2 2 2 2 2 2 Sets 2 2 2 2 2 2 2 2 2 2
Muscle Group Whole Body Back Back Back Back Back Arms Arms Arms Arms Arms Forearms Forearms Legs Legs Calves
Reps 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 to failure
Reps 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8
Muscle Group Shoulders Shoulders Shoulders Shoulders Shoulders Traps Traps Traps Shoulders Shoulders Abs Abs Abs Muscle Group
Legs Legs Legs Legs Legs Legs Legs Legs Calves Calves
Exercise Cable Crossover (High Pulley) Cable Crossover (Low Pulley) Incline Dumbbell Flye Dumbbell Bench Press Bench Press Dumbbell Triceps Kickback Triceps Pressdown Lying Cable Triceps Extensions (Bench) Overhead Cable Triceps Extension (low pulley) Close-Grip Bench Press Hip Thrust Crunch Day 2 Exercise Deadlift Straight-Arm Pulldown Wide-Grip Lat Pulldowns Standing Lat Pulldown One-Arm Seated Cable Row Bent-Over Barbell Row Prone Incline Dumbbell Curl Behind The Back Cable Curl Preacher Curl (Also can Use EZ bar) Standing Barbell Curl Rope Cable Hammer Curl Barbell Wrist Curl Barbell Reverse Wrist Curl Standing Calf Raise Seated Calf Raise Cable Toe Raise Day 3 Exercise Lying Cable Rear Delt Raise Cable Lateral Raise Cable Front Raise Standing Dumbbell Shoulder Press Alternating Arms Barbell Shoulder Press Dumbbell Shrug Barbell Shrug Straight-Arm Pushdown Cable Internal Rotation Cable External Rotation Hip Thrust Cable Crunch Oblique Crunch
Sets 3 3 3 3 3 3 2 3 2 3 3 3 Sets 3 3 3 3 3 3 3 3 3 3 2 2 2 3 3 2
Reps 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20
Reps 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 Sets 3 3 3 3 3 2 3 2 2 2 3 3 2
Muscle Group Chest Chest Chest Chest Chest Triceps Triceps Triceps Triceps Triceps Abs Abs
Muscle Group Whole Body Back Back Back Back Back Arms Arms Arms Arms Arms Forearms Forearms Legs Legs Calves
Reps 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20
Muscle Group Shoulders Shoulders Shoulders Shoulders Shoulders Traps Traps Traps Shoulders Shoulders Abs Abs Abs
Day 4 Exercise Leg Extension One-Leg Leg Press Front Squat Squat Lying Leg Curl Walking Lunge Romanian Deadlift Seated Calf Raise Standing Calf Raise Cable Toe Raise
Sets 3 3 3 3 3 3 3 3 3 2
Reps 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20
Muscle Group Legs Legs Legs Legs Legs Legs Legs Legs Legs Calves
Week 5 Day 1 Exercise Bench Press Reverse-Grip Bench Press Incline Dumbbell Press Dumbbell Flye Cable Crossover (High Pulley) Close-Grip Bench Press Dumbbell Overhead Triceps Extension Both Arms Lying Triceps Extension Triceps Pressdown Dumbbell Triceps Kickback Smith Machine Hip Thrust Smith Machine Crunch Standing Cable Oblique Push Down Day 2 Exercise Deadlift Bent-Over Barbell Row Seated Cable Row (Close) Wide-Grip Lat Pulldowns Reverse-Grip Lat Pulldown Straight-Arm Pulldown Standing Barbell Curl Incline Dumbbell Curl High Cable Curl Prone Incline Dumbbell Curl Hammer Curl Barbell Wrist Curl Barbell Reverse Wrist Curl Standing Calf Raise Seated Calf Raise
Sets 2 2 2 2 2 2 2 2 2 2 2 2 2 Sets 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2
Reps 3-5 3-5 3-5 3-5 3-5 3-5 3-5 3-5 3-5 3-5 3-5 3-5 3-5 3-5 3-5
Reps 3-5 3-5 3-5 3-5 3-5 3-5 3-5 3-5 3-5 3-5 3-5 3-5 3-5
Muscle Group Chest Chest Chest Chest Chest Triceps Arms Triceps Triceps Triceps Abs Abs Abs
Muscle Group Whole Body Back Back Back Back Back Arms Arms Arms Arms Arms Forearms Forearms Legs Legs
Cable Toe Raise Day 3
2
3-5
Calves
Exercise Sets Reps Muscle Group Barbell Shoulder Press 2 3-5 Shoulders Seated Dumbbell Shoulder Press 2 3-5 Shoulders Smith Machine Upright Row 2 3-5 Shoulders Dumbbell Lateral Raise 2 3-5 Shoulders Face Pull 2 3-5 Shoulders Barbell Shrug 2 3-5 Traps Behind-The-Back Barbell Shrug 2 3-5 Traps Straight-Arm Pushdown 2 3-5 Traps Cable External Rotation 2 3-5 Shoulders Cable Internal Rotation 2 3-5 Shoulders Smith Machine Hip Thrust 2 3-5 Abs Machine Crunch 2 3-5 Abs Plank 2 to failure Abs Day 4 Exercise Sets Reps Muscle Group Squat 2 3-5 Legs Front Squat 2 3-5 Legs Leg Press 2 3-5 Legs Leg Extension 2 3-5 Legs Walking Lunge 2 3-5 Legs Romanian Deadlift 2 3-5 Legs Lying Leg Curl 2 3-5 Legs Seated Calf Raise 2 3-5 Legs Leg Press Calf Raise 2 3-5 Calves Cable Toe Raise 2 3-5 Calves Week 6 Day 1 Exercise Sets Reps Muscle Group Cable Crossover (High Pulley) 3 21-30 Chest Cable Crossover (Low Pulley) 3 21-30 Chest Incline Dumbbell Flye 3 21-30 Chest Dumbbell Bench Press 3 21-30 Chest Bench Press 3 21-30 Chest Dumbbell Triceps Kickback 3 21-30 Triceps Triceps Pressdown 2 21-30 Triceps Lying Cable Triceps Extensions (Bench) 2 21-30 Triceps Overhead Cable Triceps Extension (low pulley) 2 21-30 Triceps Close-Grip Bench Press 3 21-30 Triceps Hip Thrust 3 21-30 Abs Crunch 3 21-30 Abs Side Plank Reach Through 2 to failure Abs Day 2 Exercise Sets Reps Muscle Group Deadlift 3 21-30 Whole Body
Straight-Arm Pulldown Wide-Grip Lat Pulldowns Standing Lat Pulldown One-Arm Seated Cable Row Bent-Over Barbell Row Prone Incline Dumbbell Curl Behind The Back Cable Curl Preacher Curl (Also can Use EZ bar) Standing Barbell Curl Rope Cable Hammer Curl Barbell Wrist Curl Barbell Reverse Wrist Curl Standing Calf Raise Seated Calf Raise Cable Toe Raise Day 3 Exercise Lying Cable Rear Delt Flye Cable Lateral Raise Cable Front Raise Standing Dumbbell Shoulder Press Alternating Arms Barbell Shoulder Press Dumbbell Shrug Barbell Shrug Straight-Arm Pushdown Cable Internal Rotation Cable External Rotation Hip Thrust Cable Crunch Oblique Crunch Day 4 Exercise Sets Leg Extension 3 One-Leg Leg Press 3 Front Squat 3 Squat 3 Lying Leg Curl 3 Walking Lunge 3 Romanian Deadlift 3 Seated Calf Raise 3 Leg Press Calf Raise 3 Cable Toe Raise 2 Week 7 Day 1 Exercise Bench Press Reverse-Grip Bench Press
3 3 3 3 3 3 3 3 3 2 2 2 3 3 2
21-30 21-30 21-30 21-30 21-30 21-30 21-30 21-30 21-30 21-30 21-30 21-30 21-30 21-30 21-30 Sets 3 3 3 3 3 2 3 2 2 2 3 3 2
Reps 21-30 21-30 21-30 21-30 21-30 21-30 21-30 21-30 21-30 21-30
Back Back Back Back Back Arms Arms Arms Arms Arms Forearms Forearms Legs Legs Calves Reps 21-30 21-30 21-30 21-30 21-30 21-30 21-30 21-30 21-30 21-30 21-30 21-30 21-30
Muscle Group Shoulders Shoulders Shoulders Shoulders Shoulders Traps Traps Traps Shoulders Shoulders Abs Abs Abs
Muscle Group Legs Legs Legs Legs Legs Legs Legs Legs Calves Calves Sets Reps Muscle Group 2 6-8 Chest 2 6-8 Chest
Incline Dumbbell Press 2 Dumbbell Flye 2 Cable Crossover (High Pulley) 2 Close-Grip Bench Press 2 Dumbbell Overhead Triceps Extension Both Arms 2 Lying Triceps Extension 2 Triceps Pressdown 2 Dumbbell Triceps Kickback 2 Smith Machine Hip Thrust 2 Smith Machine Crunch 2 Standing Cable Oblique Push Down 2 Day 2 Exercise Sets Reps Deadlift 2 6-8 Bent-Over Barbell Row 2 6-8 Seated Cable Row (Close) 2 6-8 Wide-Grip Lat Pulldowns 2 6-8 Reverse-Grip Lat Pulldown 2 6-8 Straight-Arm Pulldown 2 6-8 Standing Barbell Curl 2 6-8 Incline Dumbbell Curl 2 6-8 High Cable Curl 2 6-8 Prone Incline Dumbbell Curl 2 6-8 Hammer Curl 2 6-8 Barbell Wrist Curl 2 6-8 Barbell Reverse Wrist Curl 2 6-8 Standing Calf Raise 2 6-8 Seated Calf Raise 2 6-8 Cable Toe Raise 2 6-8 Day 3 Exercise Sets Reps Barbell Shoulder Press 2 6-8 Seated Dumbbell Shoulder Press 2 6-8 Smith Machine Upright Row 2 6-8 Dumbbell Lateral Raise 2 6-8 Face Pull 2 6-8 Barbell Shrug 2 6-8 Behind-The-Back Barbell Shrug 2 6-8 Straight-Arm Pushdown 2 6-8 Cable External Rotation 2 6-8 Cable Internal Rotation 2 6-8 Smith Machine Hip Thrust 2 6-8 Machine Crunch 2 6-8 Plank 2 to failure Day 4 Exercise Sets Reps
6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8
Chest Chest Chest Triceps Arms Triceps Triceps Triceps Abs Abs Abs
Muscle Group Whole Body Back Back Back Back Back Arms Arms Arms Arms Arms Forearms Forearms Legs Legs Calves Muscle Group Shoulders Shoulders Shoulders Shoulders Shoulders Traps Traps Traps Shoulders Shoulders Abs Abs Abs Muscle Group
Squat Front Squat Leg Press Leg Extension Walking Lunge Romanian Deadlift Lying Leg Curl Seated Calf Raise Leg Press Calf Raise Cable Toe Raise
2 2 2 2 2 2 2 2 2 2
6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8
Legs Legs Legs Legs Legs Legs Legs Legs Calves Calves
Week 8 Day 1 Exercise Cable Crossover (High Pulley) Cable Crossover (Low Pulley) Incline Dumbbell Flye Dumbbell Bench Press Bench Press Dumbbell Triceps Kickback Triceps Pressdown Lying Cable Triceps Extensions (Bench) Overhead Cable Triceps Extension (low pulley) Close-Grip Bench Press Hip Thrust Crunch Side Plank Reach Through Day 2 Exercise Deadlift Wide-Grip Lat Pulldowns Standing Lat Pulldown One-Arm Seated Cable Row Bent-Over Barbell Row Prone Incline Dumbbell Curl Behind The Back Cable Curl Preacher Curl (Also can Use EZ bar) Standing Barbell Curl Rope Cable Hammer Curl Barbell Wrist Curl Barbell Reverse Wrist Curl Standing Calf Raise Seated Calf Raise Cable Toe Raise Day 3 Exercise
Sets 3 3 3 3 3 3 2 2 2 3 3 3 2 Sets 3 3 3 3 3 3 3 3 3 2 2 2 3 3 2
Reps 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 to failure
Reps 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20
Muscle Group Chest Chest Chest Chest Chest Triceps Triceps Triceps Triceps Triceps Abs Abs Abs
Muscle Group Whole Body Back Back Back Back Arms Arms Arms Arms Arms Forearms Forearms Legs Legs Calves
Sets Reps
Muscle Group
One-Arm Cable Rear Delt Flye 3 16-20 Shoulders Cable Lateral Raise 3 16-20 Shoulders Cable Front Raise 3 16-20 Shoulders Standing Dumbbell Shoulder Press Alternating Arms 3 16-20 Shoulders Barbell Shoulder Press 3 16-20 Shoulders Dumbbell Shrug 2 16-20 Traps Barbell Shrug 3 16-20 Traps Straight-Arm Pushdown 2 16-20 Traps Cable Internal Rotation 2 16-20 Shoulders Cable External Rotation 2 16-20 Shoulders Hip Thrust 3 16-20 Abs Cable Crunch 3 16-20 Abs Oblique Crunch 2 16-20 Abs Day 4 Exercise Sets Reps Muscle Group Leg Extension 3 16-20 Legs One-Leg Leg Press 3 16-20 Legs Front Squat 3 16-20 Legs Squat 3 16-20 Legs Lying Leg Curl 3 16-20 Legs Walking Lunge 3 16-20 Legs Romanian Deadlift 3 16-20 Legs Seated Calf Raise 3 16-20 Legs Leg Press Calf Raise 3 16-20 Calves Cable Toe Raise 2 16-20 Calves Week 9 Day 1 Exercise Sets Reps Muscle Group Bench Press 2 9-11 Chest Reverse-Grip Bench Press 2 9-11 Chest Incline Dumbbell Press 2 9-11 Chest Dumbbell Flye 2 9-11 Chest Cable Crossover (High Pulley) 2 9-11 Chest Close-Grip Bench Press 2 9-11 Triceps Dumbbell Overhead Triceps Extension Both Arms 2 9-11 Arms Lying Triceps Extension 2 9-11 Triceps Triceps Pressdown 2 9-11 Triceps Dumbbell Triceps Kickback 2 9-11 Triceps Smith Machine Hip Thrust 2 9-11 Abs Smith Machine Crunch 2 9-11 Abs Standing Cable Oblique Push Down 2 9-11 Abs Day 2 Exercise Sets Reps Muscle Group Deadlift 2 9-11 Whole Body Bent-Over Barbell Row 2 9-11 Back Seated Cable Row (Close) 2 9-11 Back Wide-Grip Lat Pulldowns 2 9-11 Back
Reverse-Grip Lat Pulldown Straight-Arm Pulldown Standing Barbell Curl Incline Dumbbell Curl High Cable Curl Prone Incline Dumbbell Curl Hammer Curl Barbell Wrist Curl Barbell Reverse Wrist Curl Standing Calf Raise Seated Calf Raise Cable Toe Raise Day 3 Exercise Barbell Shoulder Press Seated Dumbbell Shoulder Press Smith Machine Upright Row Dumbbell Lateral Raise Face Pull Barbell Shrug Behind-The-Back Barbell Shrug Straight-Arm Pushdown Cable External Rotation Cable Internal Rotation Hanging Leg Raise Standing Cable Crunch Cable Woodchopper Day 4 Exercise Squat Front Squat Leg Press Leg Extension Walking Lunge Romanian Deadlift Lying Leg Curl Seated Calf Raise Leg Press Calf Raise Cable Toe Raise Week 10 Day 1 Exercise Cable Crossover (High Pulley) Cable Crossover (Low Pulley) Incline Dumbbell Flye Dumbbell Bench Press Bench Press
2 2 2 2 2 2 2 2 2 2 2 2
9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 Sets 2 2 2 2 2 2 2 2 2 2 2 2 2
Sets 2 2 2 2 2 2 2 2 2 2
Back Back Arms Arms Arms Arms Arms Forearms Forearms Legs Legs Calves
Reps 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11
Reps 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 Sets 3 3 3 3 3
Muscle Group Shoulders Shoulders Shoulders Shoulders Shoulders Traps Traps Traps Shoulders Shoulders Abs Abs Abs Muscle Group
Legs Legs Legs Legs Legs Legs Legs Legs Calves Calves Reps 12-15 12-15 12-15 12-15 12-15
Muscle Group Chest Chest Chest Chest Chest
Dumbbell Triceps Kickback 3 Triceps Pressdown 2 Lying Cable Triceps Extensions (Bench) 2 Overhead Cable Triceps Extension (low pulley) 2 Close-Grip Bench Press 3 Hanging Leg Raise 3 Decline Crunch 3 Side Plank Reach Through 2 Day 2 Exercise Sets Deadlift 3 Straight-Arm Pulldown 2 Wide-Grip Lat Pulldowns 3 Standing Lat Pulldown 3 One-Arm Seated Cable Row 3 Bent-Over Barbell Row 3 Prone Incline Dumbbell Curl 3 Behind The Back Cable Curl 3 Preacher Curl (Also can Use EZ bar) 3 Standing Barbell Curl 3 Rope Cable Hammer Curl 2 Barbell Wrist Curl 2 Barbell Reverse Wrist Curl 2 Standing Calf Raise 3 Seated Calf Raise 3 Cable Toe Raise 2 Day 3 Exercise Lying Cable Rear Delt Flye Cable Lateral Raise Cable Front Raise Standing Dumbbell Shoulder Press Alternating Arms Barbell Shoulder Press Dumbbell Shrug Barbell Shrug Straight-Arm Pushdown Cable Internal Rotation Cable External Rotation Incline Reverse Crunch Cable Crunch Dumbbell Side Bend Day 4 Exercise Sets Reps Leg Extension 3 12-15 One-Leg Leg Press 3 12-15 Front Squat 3 12-15
12-15 12-15 12-15 12-15 12-15 12-15 12-15 to failure Reps 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 Sets 3 3 3 3 3 2 3 2 2 2 3 3 2
Triceps Triceps Triceps Triceps Triceps Abs Abs Abs
Muscle Group Whole Body Back Back Back Back Back Arms Arms Arms Arms Arms Forearms Forearms Legs Legs Calves
Reps 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15
Muscle Group Shoulders Shoulders Shoulders Shoulders Shoulders Traps Traps Traps Shoulders Shoulders Abs Abs Abs
Muscle Group Legs Legs Legs
Squat Lying Leg Curl Walking Lunge Romanian Deadlift Seated Calf Raise Leg Press Calf Raise Cable Toe Raise
3 3 3 3 3 3 2
12-15 12-15 12-15 12-15 12-15 12-15 12-15
Legs Legs Legs Legs Legs Calves Calves
Sets 2 2 2 2 2 2 2 2 2 2 2 2 2 Sets 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2
Reps 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11
Sets 2 2 2 2 2 2 2
Reps 9-11 9-11 9-11 9-11 9-11 9-11 9-11
Reps 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11
Muscle Group Chest Chest Chest Chest Chest Triceps Arms Triceps Triceps Triceps Abs Abs Abs
Muscle Group Whole Body Back Back Back Back Back Arms Arms Arms Arms Arms Forearms Forearms Legs Legs Calves Muscle Group Shoulders Shoulders Shoulders Shoulders Shoulders Traps Traps
Straight-Arm Pushdown Cable External Rotation Cable Internal Rotation Hanging Leg Raise Standing Cable Crunch Cable Woodchopper Day 4 Exercise Sets Squat 2 Front Squat 2 Leg Press 2 Leg Extension 2 Walking Lunge 2 Romanian Deadlift 2 Lying Leg Curl 2 Seated Calf Raise 2 Standing Calf Raise 2 Cable Toe Raise 2 Week 2 Day 1 Exercise Cable Crossover (High Pulley) Cable Crossover (Low Pulley) Incline Dumbbell Flye Dumbbell Bench Press Bench Press Dumbbell Triceps Kickback Triceps Pressdown Lying Cable Triceps Extensions (Bench) Overhead Cable Triceps Extension (low pulley) Close-Grip Bench Press Hanging Leg Raise Decline Crunch Side Plank Reach Through Day 2 Exercise Deadlift Straight-Arm Pulldown Wide-Grip Lat Pulldowns Standing Lat Pulldown One-Arm Seated Cable Row Bent-Over Barbell Row Prone Incline Dumbbell Curl Behind The Back Cable Curl Preacher Curl (Also can Use EZ bar) Standing Barbell Curl Rope Cable Hammer Curl
2 2 2 2 2 2
9-11 9-11 9-11 9-11 9-11 9-11
Reps 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11
Muscle Group Legs Legs Legs Legs Legs Legs Legs Legs Legs Calves
Sets 3 3 3 3 3 3 2 2 2 3 3 3 2 Sets 3 3 3 3 3 3 3 3 3 3 2
Traps Shoulders Shoulders Abs Abs Abs
Reps 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 to failure
Reps 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15
Muscle Group Chest Chest Chest Chest Chest Triceps Triceps Triceps Triceps Triceps Abs Abs Abs
Muscle Group Whole Body Back Back Back Back Back Arms Arms Arms Arms Arms
Barbell Wrist Curl Barbell Reverse Wrist Curl Standing Calf Raise Seated Calf Raise Cable Toe Raise Day 3
2 2 3 3 2 Exercise
Lying Cable Rear Delt Flye Cable Lateral Raise Cable Front Raise Standing Dumbbell Shoulder Press Alternating Arms Barbell Shoulder Press Dumbbell Shrug Barbell Shrug Straight-Arm Pushdown Cable Internal Rotation Cable External Rotation Cable Crunch Dumbbell Side Bend Day 4 Exercise Sets Reps Leg Extension 3 12-15 One-Leg Leg Press 3 12-15 Front Squat 3 12-15 Squat 3 12-15 Lying Leg Curl 3 12-15 Walking Lunge 3 12-15 Romanian Deadlift 3 12-15 Seated Calf Raise 3 12-15 Standing Calf Raise 3 12-15 Cable Toe Raise 2 12-15 Week 3 Day 1 Exercise Bench Press Reverse-Grip Bench Press Incline Dumbbell Press Dumbbell Flye Cable Crossover (High Pulley) Close-Grip Bench Press Dumbbell Overhead Triceps Extension Both Arms Lying Triceps Extension Triceps Pressdown Dumbbell Triceps Kickback Smith Machine Hip Thrust Smith Machine Crunch Standing Cable Oblique Push Down
12-15 12-15 12-15 12-15 12-15 Sets 3 3 3 3 3 2 3 2 2 2 3 2
Forearms Forearms Legs Legs Calves Reps 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15
Muscle Group Shoulders Shoulders Shoulders Shoulders Shoulders Traps Traps Traps Shoulders Shoulders Abs Abs
Muscle Group Legs Legs Legs Legs Legs Legs Legs Legs Legs Calves Sets 2 2 2 2 2 2 2 2 2 2 2 2 2
Reps 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8
Muscle Group Chest Chest Chest Chest Chest Triceps Arms Triceps Triceps Triceps Abs Abs Abs
Day 2 Exercise Deadlift Bent-Over Barbell Row Seated Cable Row (Close) Wide-Grip Lat Pulldowns Reverse-Grip Lat Pulldown Straight-Arm Pulldown Standing Barbell Curl Incline Dumbbell Curl High Cable Curl Prone Incline Dumbbell Curl Hammer Curl Barbell Wrist Curl Barbell Reverse Wrist Curl Standing Calf Raise Seated Calf Raise Cable Toe Raise Day 3 Exercise Barbell Shoulder Press Seated Dumbbell Shoulder Press Smith Machine Upright Row Dumbbell Lateral Raise Face Pull Barbell Shrug Behind-The-Back Barbell Shrug Straight-Arm Pushdown Cable External Rotation Cable Internal Rotation Smith Machine Hip Thrust Machine Crunch Plank Day 4 Exercise Squat Front Squat Leg Press Leg Extension Walking Lunge Romanian Deadlift Lying Leg Curl Seated Calf Raise Leg Press Calf Raise Cable Toe Raise Week 4 Day 1
Sets 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2
Reps 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8
Sets 2 2 2 2 2 2 2 2 2 2 2 2 2 Sets 2 2 2 2 2 2 2 2 2 2
Muscle Group Whole Body Back Back Back Back Back Arms Arms Arms Arms Arms Forearms Forearms Legs Legs Calves
Reps 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 to failure
Reps 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8
Muscle Group Shoulders Shoulders Shoulders Shoulders Shoulders Traps Traps Traps Shoulders Shoulders Abs Abs Abs Muscle Group
Legs Legs Legs Legs Legs Legs Legs Legs Calves Calves
Exercise Cable Crossover (High Pulley) Cable Crossover (Low Pulley) Incline Dumbbell Flye Dumbbell Bench Press Bench Press Dumbbell Triceps Kickback Triceps Pressdown Lying Cable Triceps Extensions (Bench) Overhead Cable Triceps Extension (low pulley) Close-Grip Bench Press Hip Thrust Crunch Day 2 Exercise Deadlift Straight-Arm Pulldown Wide-Grip Lat Pulldowns Standing Lat Pulldown One-Arm Seated Cable Row Bent-Over Barbell Row Prone Incline Dumbbell Curl Behind The Back Cable Curl Preacher Curl (Also can Use EZ bar) Standing Barbell Curl Rope Cable Hammer Curl Barbell Wrist Curl Barbell Reverse Wrist Curl Standing Calf Raise Seated Calf Raise Cable Toe Raise Day 3 Exercise Lying Cable Rear Delt Raise Cable Lateral Raise Cable Front Raise Standing Dumbbell Shoulder Press Alternating Arms Barbell Shoulder Press Dumbbell Shrug Barbell Shrug Straight-Arm Pushdown Cable Internal Rotation Cable External Rotation Hip Thrust Cable Crunch Oblique Crunch
Sets 3 3 3 3 3 3 2 3 2 3 3 3 Sets 3 3 3 3 3 3 3 3 3 3 2 2 2 3 3 2
Reps 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20
Reps 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 Sets 3 3 3 3 3 2 3 2 2 2 3 3 2
Muscle Group Chest Chest Chest Chest Chest Triceps Triceps Triceps Triceps Triceps Abs Abs
Muscle Group Whole Body Back Back Back Back Back Arms Arms Arms Arms Arms Forearms Forearms Legs Legs Calves
Reps 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20
Muscle Group Shoulders Shoulders Shoulders Shoulders Shoulders Traps Traps Traps Shoulders Shoulders Abs Abs Abs
Day 4 Exercise Leg Extension One-Leg Leg Press Front Squat Squat Lying Leg Curl Walking Lunge Romanian Deadlift Seated Calf Raise Standing Calf Raise Cable Toe Raise
Sets 3 3 3 3 3 3 3 3 3 2
Reps 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20
Muscle Group Legs Legs Legs Legs Legs Legs Legs Legs Legs Calves
Week 5 Day 1 Exercise Bench Press Reverse-Grip Bench Press Incline Dumbbell Press Dumbbell Flye Cable Crossover (High Pulley) Close-Grip Bench Press Dumbbell Overhead Triceps Extension Both Arms Lying Triceps Extension Triceps Pressdown Dumbbell Triceps Kickback Smith Machine Hip Thrust Smith Machine Crunch Standing Cable Oblique Push Down Day 2 Exercise Deadlift Bent-Over Barbell Row Seated Cable Row (Close) Wide-Grip Lat Pulldowns Reverse-Grip Lat Pulldown Straight-Arm Pulldown Standing Barbell Curl Incline Dumbbell Curl High Cable Curl Prone Incline Dumbbell Curl Hammer Curl Barbell Wrist Curl Barbell Reverse Wrist Curl Standing Calf Raise Seated Calf Raise
Sets 2 2 2 2 2 2 2 2 2 2 2 2 2 Sets 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2
Reps 3-5 3-5 3-5 3-5 3-5 3-5 3-5 3-5 3-5 3-5 3-5 3-5 3-5 3-5 3-5
Reps 3-5 3-5 3-5 3-5 3-5 3-5 3-5 3-5 3-5 3-5 3-5 3-5 3-5
Muscle Group Chest Chest Chest Chest Chest Triceps Arms Triceps Triceps Triceps Abs Abs Abs
Muscle Group Whole Body Back Back Back Back Back Arms Arms Arms Arms Arms Forearms Forearms Legs Legs
Cable Toe Raise Day 3
2
3-5
Calves
Exercise Sets Reps Muscle Group Barbell Shoulder Press 2 3-5 Shoulders Seated Dumbbell Shoulder Press 2 3-5 Shoulders Smith Machine Upright Row 2 3-5 Shoulders Dumbbell Lateral Raise 2 3-5 Shoulders Face Pull 2 3-5 Shoulders Barbell Shrug 2 3-5 Traps Behind-The-Back Barbell Shrug 2 3-5 Traps Straight-Arm Pushdown 2 3-5 Traps Cable External Rotation 2 3-5 Shoulders Cable Internal Rotation 2 3-5 Shoulders Smith Machine Hip Thrust 2 3-5 Abs Machine Crunch 2 3-5 Abs Plank 2 to failure Abs Day 4 Exercise Sets Reps Muscle Group Squat 2 3-5 Legs Front Squat 2 3-5 Legs Leg Press 2 3-5 Legs Leg Extension 2 3-5 Legs Walking Lunge 2 3-5 Legs Romanian Deadlift 2 3-5 Legs Lying Leg Curl 2 3-5 Legs Seated Calf Raise 2 3-5 Legs Leg Press Calf Raise 2 3-5 Calves Cable Toe Raise 2 3-5 Calves Week 6 Day 1 Exercise Sets Reps Muscle Group Cable Crossover (High Pulley) 3 21-30 Chest Cable Crossover (Low Pulley) 3 21-30 Chest Incline Dumbbell Flye 3 21-30 Chest Dumbbell Bench Press 3 21-30 Chest Bench Press 3 21-30 Chest Dumbbell Triceps Kickback 3 21-30 Triceps Triceps Pressdown 2 21-30 Triceps Lying Cable Triceps Extensions (Bench) 2 21-30 Triceps Overhead Cable Triceps Extension (low pulley) 2 21-30 Triceps Close-Grip Bench Press 3 21-30 Triceps Hip Thrust 3 21-30 Abs Crunch 3 21-30 Abs Side Plank Reach Through 2 to failure Abs Day 2 Exercise Sets Reps Muscle Group Deadlift 3 21-30 Whole Body
Straight-Arm Pulldown Wide-Grip Lat Pulldowns Standing Lat Pulldown One-Arm Seated Cable Row Bent-Over Barbell Row Prone Incline Dumbbell Curl Behind The Back Cable Curl Preacher Curl (Also can Use EZ bar) Standing Barbell Curl Rope Cable Hammer Curl Barbell Wrist Curl Barbell Reverse Wrist Curl Standing Calf Raise Seated Calf Raise Cable Toe Raise Day 3 Exercise Lying Cable Rear Delt Flye Cable Lateral Raise Cable Front Raise Standing Dumbbell Shoulder Press Alternating Arms Barbell Shoulder Press Dumbbell Shrug Barbell Shrug Straight-Arm Pushdown Cable Internal Rotation Cable External Rotation Hip Thrust Cable Crunch Oblique Crunch Day 4 Exercise Sets Leg Extension 3 One-Leg Leg Press 3 Front Squat 3 Squat 3 Lying Leg Curl 3 Walking Lunge 3 Romanian Deadlift 3 Seated Calf Raise 3 Leg Press Calf Raise 3 Cable Toe Raise 2 Week 7 Day 1 Exercise Bench Press Reverse-Grip Bench Press
3 3 3 3 3 3 3 3 3 2 2 2 3 3 2
21-30 21-30 21-30 21-30 21-30 21-30 21-30 21-30 21-30 21-30 21-30 21-30 21-30 21-30 21-30 Sets 3 3 3 3 3 2 3 2 2 2 3 3 2
Reps 21-30 21-30 21-30 21-30 21-30 21-30 21-30 21-30 21-30 21-30
Back Back Back Back Back Arms Arms Arms Arms Arms Forearms Forearms Legs Legs Calves Reps 21-30 21-30 21-30 21-30 21-30 21-30 21-30 21-30 21-30 21-30 21-30 21-30 21-30
Muscle Group Shoulders Shoulders Shoulders Shoulders Shoulders Traps Traps Traps Shoulders Shoulders Abs Abs Abs
Muscle Group Legs Legs Legs Legs Legs Legs Legs Legs Calves Calves Sets Reps Muscle Group 2 6-8 Chest 2 6-8 Chest
Incline Dumbbell Press 2 Dumbbell Flye 2 Cable Crossover (High Pulley) 2 Close-Grip Bench Press 2 Dumbbell Overhead Triceps Extension Both Arms 2 Lying Triceps Extension 2 Triceps Pressdown 2 Dumbbell Triceps Kickback 2 Smith Machine Hip Thrust 2 Smith Machine Crunch 2 Standing Cable Oblique Push Down 2 Day 2 Exercise Sets Reps Deadlift 2 6-8 Bent-Over Barbell Row 2 6-8 Seated Cable Row (Close) 2 6-8 Wide-Grip Lat Pulldowns 2 6-8 Reverse-Grip Lat Pulldown 2 6-8 Straight-Arm Pulldown 2 6-8 Standing Barbell Curl 2 6-8 Incline Dumbbell Curl 2 6-8 High Cable Curl 2 6-8 Prone Incline Dumbbell Curl 2 6-8 Hammer Curl 2 6-8 Barbell Wrist Curl 2 6-8 Barbell Reverse Wrist Curl 2 6-8 Standing Calf Raise 2 6-8 Seated Calf Raise 2 6-8 Cable Toe Raise 2 6-8 Day 3 Exercise Sets Reps Barbell Shoulder Press 2 6-8 Seated Dumbbell Shoulder Press 2 6-8 Smith Machine Upright Row 2 6-8 Dumbbell Lateral Raise 2 6-8 Face Pull 2 6-8 Barbell Shrug 2 6-8 Behind-The-Back Barbell Shrug 2 6-8 Straight-Arm Pushdown 2 6-8 Cable External Rotation 2 6-8 Cable Internal Rotation 2 6-8 Smith Machine Hip Thrust 2 6-8 Machine Crunch 2 6-8 Plank 2 to failure Day 4 Exercise Sets Reps
6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8
Chest Chest Chest Triceps Arms Triceps Triceps Triceps Abs Abs Abs
Muscle Group Whole Body Back Back Back Back Back Arms Arms Arms Arms Arms Forearms Forearms Legs Legs Calves Muscle Group Shoulders Shoulders Shoulders Shoulders Shoulders Traps Traps Traps Shoulders Shoulders Abs Abs Abs Muscle Group
Squat Front Squat Leg Press Leg Extension Walking Lunge Romanian Deadlift Lying Leg Curl Seated Calf Raise Leg Press Calf Raise Cable Toe Raise
2 2 2 2 2 2 2 2 2 2
6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8 6-8
Legs Legs Legs Legs Legs Legs Legs Legs Calves Calves
Week 8 Day 1 Exercise Cable Crossover (High Pulley) Cable Crossover (Low Pulley) Incline Dumbbell Flye Dumbbell Bench Press Bench Press Dumbbell Triceps Kickback Triceps Pressdown Lying Cable Triceps Extensions (Bench) Overhead Cable Triceps Extension (low pulley) Close-Grip Bench Press Hip Thrust Crunch Side Plank Reach Through Day 2 Exercise Deadlift Wide-Grip Lat Pulldowns Standing Lat Pulldown One-Arm Seated Cable Row Bent-Over Barbell Row Prone Incline Dumbbell Curl Behind The Back Cable Curl Preacher Curl (Also can Use EZ bar) Standing Barbell Curl Rope Cable Hammer Curl Barbell Wrist Curl Barbell Reverse Wrist Curl Standing Calf Raise Seated Calf Raise Cable Toe Raise Day 3 Exercise
Sets 3 3 3 3 3 3 2 2 2 3 3 3 2 Sets 3 3 3 3 3 3 3 3 3 2 2 2 3 3 2
Reps 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 to failure
Reps 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20 16-20
Muscle Group Chest Chest Chest Chest Chest Triceps Triceps Triceps Triceps Triceps Abs Abs Abs
Muscle Group Whole Body Back Back Back Back Arms Arms Arms Arms Arms Forearms Forearms Legs Legs Calves
Sets Reps
Muscle Group
One-Arm Cable Rear Delt Flye 3 16-20 Shoulders Cable Lateral Raise 3 16-20 Shoulders Cable Front Raise 3 16-20 Shoulders Standing Dumbbell Shoulder Press Alternating Arms 3 16-20 Shoulders Barbell Shoulder Press 3 16-20 Shoulders Dumbbell Shrug 2 16-20 Traps Barbell Shrug 3 16-20 Traps Straight-Arm Pushdown 2 16-20 Traps Cable Internal Rotation 2 16-20 Shoulders Cable External Rotation 2 16-20 Shoulders Hip Thrust 3 16-20 Abs Cable Crunch 3 16-20 Abs Oblique Crunch 2 16-20 Abs Day 4 Exercise Sets Reps Muscle Group Leg Extension 3 16-20 Legs One-Leg Leg Press 3 16-20 Legs Front Squat 3 16-20 Legs Squat 3 16-20 Legs Lying Leg Curl 3 16-20 Legs Walking Lunge 3 16-20 Legs Romanian Deadlift 3 16-20 Legs Seated Calf Raise 3 16-20 Legs Leg Press Calf Raise 3 16-20 Calves Cable Toe Raise 2 16-20 Calves Week 9 Day 1 Exercise Sets Reps Muscle Group Bench Press 2 9-11 Chest Reverse-Grip Bench Press 2 9-11 Chest Incline Dumbbell Press 2 9-11 Chest Dumbbell Flye 2 9-11 Chest Cable Crossover (High Pulley) 2 9-11 Chest Close-Grip Bench Press 2 9-11 Triceps Dumbbell Overhead Triceps Extension Both Arms 2 9-11 Arms Lying Triceps Extension 2 9-11 Triceps Triceps Pressdown 2 9-11 Triceps Dumbbell Triceps Kickback 2 9-11 Triceps Smith Machine Hip Thrust 2 9-11 Abs Smith Machine Crunch 2 9-11 Abs Standing Cable Oblique Push Down 2 9-11 Abs Day 2 Exercise Sets Reps Muscle Group Deadlift 2 9-11 Whole Body Bent-Over Barbell Row 2 9-11 Back Seated Cable Row (Close) 2 9-11 Back Wide-Grip Lat Pulldowns 2 9-11 Back
Reverse-Grip Lat Pulldown Straight-Arm Pulldown Standing Barbell Curl Incline Dumbbell Curl High Cable Curl Prone Incline Dumbbell Curl Hammer Curl Barbell Wrist Curl Barbell Reverse Wrist Curl Standing Calf Raise Seated Calf Raise Cable Toe Raise Day 3 Exercise Barbell Shoulder Press Seated Dumbbell Shoulder Press Smith Machine Upright Row Dumbbell Lateral Raise Face Pull Barbell Shrug Behind-The-Back Barbell Shrug Straight-Arm Pushdown Cable External Rotation Cable Internal Rotation Hanging Leg Raise Standing Cable Crunch Cable Woodchopper Day 4 Exercise Squat Front Squat Leg Press Leg Extension Walking Lunge Romanian Deadlift Lying Leg Curl Seated Calf Raise Leg Press Calf Raise Cable Toe Raise Week 10 Day 1 Exercise Cable Crossover (High Pulley) Cable Crossover (Low Pulley) Incline Dumbbell Flye Dumbbell Bench Press Bench Press
2 2 2 2 2 2 2 2 2 2 2 2
9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 Sets 2 2 2 2 2 2 2 2 2 2 2 2 2
Sets 2 2 2 2 2 2 2 2 2 2
Back Back Arms Arms Arms Arms Arms Forearms Forearms Legs Legs Calves
Reps 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11
Reps 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 9-11 Sets 3 3 3 3 3
Muscle Group Shoulders Shoulders Shoulders Shoulders Shoulders Traps Traps Traps Shoulders Shoulders Abs Abs Abs Muscle Group
Legs Legs Legs Legs Legs Legs Legs Legs Calves Calves Reps 12-15 12-15 12-15 12-15 12-15
Muscle Group Chest Chest Chest Chest Chest
Dumbbell Triceps Kickback 3 Triceps Pressdown 2 Lying Cable Triceps Extensions (Bench) 2 Overhead Cable Triceps Extension (low pulley) 2 Close-Grip Bench Press 3 Hanging Leg Raise 3 Decline Crunch 3 Side Plank Reach Through 2 Day 2 Exercise Sets Deadlift 3 Straight-Arm Pulldown 2 Wide-Grip Lat Pulldowns 3 Standing Lat Pulldown 3 One-Arm Seated Cable Row 3 Bent-Over Barbell Row 3 Prone Incline Dumbbell Curl 3 Behind The Back Cable Curl 3 Preacher Curl (Also can Use EZ bar) 3 Standing Barbell Curl 3 Rope Cable Hammer Curl 2 Barbell Wrist Curl 2 Barbell Reverse Wrist Curl 2 Standing Calf Raise 3 Seated Calf Raise 3 Cable Toe Raise 2 Day 3 Exercise Lying Cable Rear Delt Flye Cable Lateral Raise Cable Front Raise Standing Dumbbell Shoulder Press Alternating Arms Barbell Shoulder Press Dumbbell Shrug Barbell Shrug Straight-Arm Pushdown Cable Internal Rotation Cable External Rotation Incline Reverse Crunch Cable Crunch Dumbbell Side Bend Day 4 Exercise Sets Reps Leg Extension 3 12-15 One-Leg Leg Press 3 12-15 Front Squat 3 12-15
12-15 12-15 12-15 12-15 12-15 12-15 12-15 to failure Reps 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 Sets 3 3 3 3 3 2 3 2 2 2 3 3 2
Triceps Triceps Triceps Triceps Triceps Abs Abs Abs
Muscle Group Whole Body Back Back Back Back Back Arms Arms Arms Arms Arms Forearms Forearms Legs Legs Calves
Reps 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15 12-15
Muscle Group Shoulders Shoulders Shoulders Shoulders Shoulders Traps Traps Traps Shoulders Shoulders Abs Abs Abs
Muscle Group Legs Legs Legs
Squat Lying Leg Curl Walking Lunge Romanian Deadlift Seated Calf Raise Leg Press Calf Raise Cable Toe Raise
3 3 3 3 3 3 2
12-15 12-15 12-15 12-15 12-15 12-15 12-15
Legs Legs Legs Legs Legs Calves Calves
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