Day 1 Week 1 Chest/Triceps

Flat Dumbbell Press 15, 12, 10, 8, 8

Incline Dumbbell Press 12, 10, 8, 6
Dumbbell Fly 3 sets 15
Chest Dips/Pushups 20/25, 20/25, 20/25, 20/25
Dumbbell Kickbacks 15, 15, 15, 15
Skull Crushers 12, 10, 8, 6, 6
Single Arm Tricep Extension (across body) 15, 15, 15, 15
Day 2 Week 1 Quads/Calves
Squat 15, 12, 10, 8, 5, 5
Hack Squat (neutral stance) 12, 10, 8, 8
Leg Extension 15, 12, 10, 10
Dumbbell Bulgarian Split Squat 15, 12, 10
Standing Calf Raises (machine or barbell) 20, 20, 20, 20, 20
Seated Calf Raise (toes out) 15, 15, 15
Day 3 Week 1 Back/Bis
Pull-ups (assistance if needed) As many sets to get to 50
V-Bar Seated Rows 12, 10, 8, 6, 6
T-bar Rows 10, 8, 6, 6
Neutral Grip Lat Pulldown (if not accessible, widegrip)
15, 15, 12 drop 8 drop 6, 12 drop 8 drop 6
V-Bar Pull Down/Cable pullover
15/15, 12/15, 10/15, 10/15
Seated Dumbbell Curls
15, 12, 10, 8
Barbell Curls (wide grip/close grip)
8 each, 8 each, 8 each, 8 each
Hammer Curls
12, 12, 12
Day 4 Week 1 Shoulders/Traps
Side Raises 25, 20, 15 drop 8, 15 drop 8
Dumbbell Military Press 12, 10, 8, 6
Machine Shoulder Press/Front Raises 15/12, 12/12, 10/12
Reverse Fly Incline Bench 15, 15, 15, 15 drop 7
Seated Dumbbell Shrug 20, 15, 10, 10
*focus stretch, squeeze
Day 5 Week 1 Hamstring/Calf
Lying Leg Curl 15, 12, 10, 8, 8
Stiff Leg Dead Lift 15, 12, 10, 8, 8, 8
Wide Stance Squat 12, 12, 12
Abduction Machine 25, 20, 15, 15
Standing Calf Raise (toes out) 7 sets 15
Day 6-Rest Week 1

Day 7 Week 1- Rest or Active Rest. Cardio/abs if you want

to hit the gym. Next week is high volume, I
would take it light.
Day 1 Week 2, Volume/Contraction Focus
Chest/Side Delts/Front Delts
Pec Deck 15, 15, 15, 15 (1, 3, 1, 3)
Flat Bench Press 4 sets 12 (5, 1, 1, 0)
Incline Hex Press/Incline Fly 15/15, 15/15, 15/15
Low to High Cable Fly 20, 20, 20, 20
Seated Lateral Raises 25, 25, 25
Seated Front Raise 20, 20, 20
Day 2 Week 2 Quads/Glutes
Feet Low/Narrow Leg Press 20, 30, 40, 50
Squat 6 sets 20
Leg Extension/Sissy Squat 25/10 or failure x 4
Walking Lunges (no weight) 20 reps each leg x 3
Hip Thrust 15, 12, 10, 8
Abduction Machine 25, 25, 25, 25
Day 3 Week 2 Back/Traps/Post Delts
Cable Pull-Over 4 sets 8 (1,0,1,3)
Dumbbell Rows 15, 12, 10, 8
Rack Pulls 15, 12, 10, 8, 6
Wide-Grip Lat Pulldown 4 sets 8 (2, 0, 2, 2)
Hyperextensions 3 sets 25
Barbell Shrugs (free or smith) 15, 12, 10, 10
Face-pulls 4 sets 12
Day 4 Week 2 Rest
Day 5 Week 2 Chest/Tris
Incline Dumbbell Press 12, 10, 8, 6 (1, 0, 1, 2)
High Incline Dumbbell Press 10, 8, 6
*half-way between incline press and military press
Lying Pronated Cable Fly 4 sets 15 (2, 1, 3, 3)
*lay on floor, grip cable with no handle keeping hand
pronated through movement
*focus on the contraction with each rep
Horizontal Chest Press 4 sets 15 (1, 0, 1, 3)
*whichever machine your gym has
Close-Grip Bench Press 15, 12, 10, 8
Cable Rope Extensions 100 reps as many sets it takes
Day 6 Week 2 Hamstrings/Calves
Dumbbell Stiff Leg Dead Lift 12, 12, 10, 10, 8, 8
Goblet Squat 3 sets 12 (1, 2, 1, 2)
Reverse Hack Squat 30, 30, 20, 20, 15, 15
*if accessible. If not, subsititute with high/wide stance leg
press
Lying Dumbbell Leg Curl 3 sets 12
*focus on contraction
Glute/Hamstring Raise 3 sets 15
Standing Calf Raise Tri-set *toes out, neutral, in
3 sets of 12 each variation
Day 7 Week 2 Back/Bis
Lat Pull-down Wide-grip/Lat Pull-down Under-Hand Grip
12/12, 12/12, 12/12, 12/12
Hammer Strength High Iso Row 12, 10, 8, 6
Meadow Row’s 4 sets 12 (2, 0, 1, 2)
*look this up on Youtube
Hammer Strength Seated Row 4 sets 8 (3, 3, 1, 0)
Neutral-Grip Pull-ups 4 sets to failure
Spider Curls 3 sets 15 (1, 0, 1, 3)
Standing Barbell Curl 3 sets 25 reps
Day 1 Week 3, Intensity/Contraction Focus
Chest/Shoulders
Flat Bench Press 8, 6, 4, 6, 8
Decline Dumbbell Press 6 sets 6
Underhand Decline Cable Fly 3 sets 8
Weighted Dips 4 sets 8
Seated Barbell Military Press 5 sets 5
Seated Front Raise 5 sets 4
Day 2 Week 3 Quads
Squat 12, 10, 8, 5, 5, 5
Dumbbell Step-Up 4 sets 8
Leg Extension (toes out/toes in) 10/10, 10/10, 10/10
Front Squat 4 sets 8
Standing Calf Raise 6 sets 8
Seated Calf Raise 15, 15, 12, 12, 10, 10, 8, 8
Day 3 Week 3 Back/Traps/Post Delts
Rack Pulls 6 sets 8
Pendlay Rows 5 sets 4
Incline Bench Double Arm Dumbbell Row 8, 6, 4, 4
*facing bench
Dumbbell Pullover 10, 8, 8, 6, 6
Shrugs 4 sets 10
Face Pulls 3 sets 10 drop 8 drop 6
Day 4 Week 3 Rest
Day 5 Week 3 Chest/Triceps
Floor Dumbbell Press 4 sets 8 (4, 0, 1, 4)
Incline Bench Press 12, 12, 10, 10, 8, 8 (1, 0, 1, 3)
Incline Cable Fly 4 sets 12 Flat Hex Press 3 sets 8 (4,2,2,4)
Flat Skull Crusher (outside shoulder with grip) 6 sets 5
Tricep Extension w/ Dumbbell 4 sets 8 (4, 0, 1, 4)
Day 6 Week 3 Hamstring/Glutes
Seated Leg Curl 5 sets 8 (3, 1, 0, 0)
*Lean forward over knees, kind of like folding your body
over machine
High/Wide Stance Leg Press 4 sets 12
Feet Together Stiff Leg Deadlift 5 sets 8
Floor Dumbell Leg Curl 4 sets 10 (2, 1, 2, 2)
Hip Thrust 6 sets 6 (1, 0, 1, 4)
Day 7 Week 3 Back/Bis
Bent Barbell Row 4 sets 12 (3, 0, 1, 2)
T-Bar Row (plate loaded) 3 sets 8 (1, 0, 1, 3)
Coronal Plane Single Arm Cable Lat Pull 5 sets 8 (1, 0, 1, 3)
*on knees between cables, elbow to hip
Wide-Grip Lat Pull Down/Wide-grip Cable Pullover
12/12, 12/12, 12/12, 12/12
Seated Hammer Curls 6 sets 4
Machine Preacher Curls 4 sets 6 (3, 3, 1, 0)
Day 1 Week 4 Volume Focus/Deload - Chest/Shoulders
Push-Ups 4 sets of 50 *or failure + Bench Press 4 sets 35
Seated Lateral Raises 3 sets 20 drop 20 drop 20
(20 lbs drop 15 lbs drop 10 lbs)
3 Hand Position Dumbbell Flat Fly (triset)
1 rep pronated+1 rep neutral+1 rep supinate at top=1 rep
4 sets 8 reps
Incline Dumbbell Press 3 sets 6 (4, 4, 0, 1)
Dumbbell Military Press 3 sets 6 (4, 4, 0, 1)
Day 2 Week 4 Quads/Hamstrings
Adduction Machine 5 sets 50
Abduction Machine 5 sets 50
Cannonball Leg Press/Seated Leg Curl 5 sets 35/20
Stiff-Leg Dead Lift/Leg Extension 3 sets 15/20
Smith Machine Squats (feet inside shoulder width)
4 sets 12
Day 3 Week 4 Back/Traps/Post Delts
Cable Pullover 4 sets 50
Neutral Grip Pull-down 3 sets 12 (2, 0, 0, 4)
Wide-grip pull-ups 4 sets to failure
Seated Row Hammer Strength 4 sets 15 (1,2,1,2)
Incline Bench Double Arm Dumbbell Row 3 sets 15
(2, 1, 0, 2)
Reverse Pec Deck 5 sets 25
Standing Dumbbell Shrugs/Slightly Bent Over DB Shrugs
4 sets 15/15
Day 4 Week 4 Rest
Day 5 Week 4 Chest/Triceps DELOAD
Incline Dumbbell Press 4 sets 12
Pec Deck 4 sets 15
Bench Press 5 sets 8
Straight Bar Tricep Extension 4 sets 20
Single Arm Tricep Press 3 sets 20
Day 6 Week 4 Legs DELOAD
Squat 4 sets 15
Walking Lunge (no weight) 4 sets 25 each leg
Lying Leg Curl 3 sets 12
Leg Extension 3 sets 12
Seated Calf Raise 7 sets 15
Single leg Standing Calf Raise 4 sets 10 each leg
Day 7 Week 4 Back/Bis
Meadow Rows 4 sets 15
Seated Cable V Bar Row 5 sets 8
Hammer Strength Iso Row 4 sets 12
Standing Dumbbell Curls 3 sets 15
Cable Rope Curls 3 sets 15
Day 1 Week 5 Dat new new split/Transition
Chest (transition)
Wide Grip Hammer Strength Decline Press 4 sets 8
(1,0,1,3)
Decline Bench Press 6 sets 6 (1,2,1,2)
Single Arm Pec Dec Fly 2 sets 15 ea
Incline Bench Hex Press (45 lb plate)/Dumbbell Fly/Push-
Ups 3 sets 12/10/15
**Finish with mobility work/stretching/abs/olympic lifts. Split
changes to Chest/Back but back
was previous day to this.
Day 2 Week 5 Legs/Calves
Barbell Walking Lunges 5 sets 8 ea
Cannonball Leg Press/Leg Extension 4 sets 15/15
Back Squat 12, 10, 8, 6, 6
Seated Leg Curl 5 sets 8 (2, 0, 1, 2)
Barbell Calf Raise 6 sets 6
Donkey Calf Raise (if not available use any seated
machine) 4 sets 12
Day 3 Week 5 Shoulders/Traps
Seated Side Delt Gauntlet 5, 10, 15 lb dumbells
20 reps each, pyramiding up and down. 100 reps total
Seated Dumbbell Military Press 12, 12, 10, 8, 6, 6
Front Raise Facing Incline Bench 4 sets 8
Bent Dumbell Raise (post delt)/Seated Dumbbell Shrug
3 sets 15 drop 8 3 sets 15 (shrug)
Face Pulls 3 sets 12 / 1 set 12 drop 8 drop 6

Day 4 Week 5 Rest

Day 5 Week 5
Back/Chest
Rackpull/Bent Barbell Row 1 rep rackpull, next rep bent
row 5 sets 12 total reps (6/6)
Seated Neutral Grip Cable Row 5 sets 6 reps (2,0,1,2)
Underhand Iso High Row (hammerstrength) 12, 10, 8
V-Bar Pulldown 3 sets 12 drop 8 drop 6
Dumbbell Pullover 4 sets 8
Incline Bench Press 12, 10, 8, 6
Flat Bench Fly 3 sets 20
Day 6 Week 5 Biceps/Triceps
Standing EZ bar Curl/Tricep Pushdown 4 sets 8/10
(3,1,2,2)/(2,1,1,2)
Seated Double Arm Kick Back/Seated Hammer Curl
4 sets 8/8
EZ Bar Cable Curl (out/In grip) 3 sets 12/12
EZ Bar Skull Crushers (wide/middle/close grip) 3 sets 8/8/8
Overhand Barbell Curl/Single Arm Tricep Press 4 sets 6/8

Day 7 Rest
Day 1 Week 6 Chest/Back
Slight Incline Dumbbell Press 15, 15, 12, 10, 8, 6, 6
Cable Fly - unilateral reps with contralateral isometric
contraction (i.e. left side first with right side in full
contraction then switch) 3 sets 20
Bench Press 5 sets 5 (2,0,1,5)
Vertical Machine Chest Press Across Body 4 sets 5
(1,0,1,3)
Dumbbell Rows 5 sets 6
Cable Wide Grip Pullover 3 sets 25
Day 2 Week 6 Legs/Calves
High & Wide Leg Press/Lying Leg Curl 4 sets 15/8
Leg Curl- (2, 0, 1, 3)
Toes Elevated RDL 8 sets 8
Goblet Squat 5 sets 5
Good Girl/Bad Girl 4 sets 30/30
Cable Pull Throughs 4 sets 8 (2, 0, 0, 3)
Single Leg Standing Barbell Calf Raise 5 sets 15 each
Seated Calf Raise (out/in) 4 sets 8/8
Day 3 Week 6 Shoulders/Traps
Standing Barbell Military Press 15, 12, 10, 8, 6, 6
Seated Dumbbell Side Raise - *unilateral contraction with
contralateral isometric contraction 2 sets of pyramiding
from 6 to 1 i.e. 6 reps of left side with right side in
contraction and vice versa. Down to 1
Neutral Dumbbell Shoulder Press/Dumbbell Front Raise
4 sets 10/10
Standing Single Arm Rear Fly *no rest between sets
10, 8, 6, 6
Smith Machine Shrugs 5 sets 12 (1, 1, 1, 2)
Day 4 Week 6 Rest
Day 5 Week 6 Back/Chest
Standing Double Arm Dumbbell Row 6 sets 8 (2, 2, 1, 2)
Snatch Grip Rack Pull 5 sets 12
Wide Grip Pull-Down (front neck/back neck) **only pull to
back of neck if shoulder has zero pain - 3 sets 12/12
Kneeling Frontal Plane Cable Arm Adduction
**single arm lat pulldown in frontal plain - 2 sets 12
(2, 1, 0, 4)
Hyperextensions 3 sets 25
Low to High Cable Fly 4 sets 12
Pushups (bench as support) 3 sets 15 (or failure)
Day 6 Week 6 Biceps/Triceps
Flex Lewis Bicep “warm-up” 80 rep cable curl
EZ wide, EZ close, EZ overhand, rope hammer
(20 reps ea)
Flex Lewis Tricep “warm-up” 100 rep tricep pushdown
Rope straight, Rope slightly bent over, Rope overhead, EZ
wide, EZ close
Cross Body Single Arm Hammer Curls 3 sets 12
Close Grip Bench Press 3 sets 12
Standing Bent Over Concentration Curls 2 sets 15
Single Arm Tricep Kick back 2 sets 15
EZ Bar Concentration Curl/Tricep Press 3 sets 8/8
Day 7 Week 6 Rest
Day 1 Week 7 Chest/Back
Flat Bench Press 8, 6, 4, 4, 6, 8
Incline Press Hammer Strength Machine 3 sets 8
(1,1,3,2)
Pronated Flat Dumbbell Fly 15, 12, 10 (1,0,1,2)
High to Low Cable Fly 4 sets 10 (4,0,1,0)
Chest Dips 3 sets failure Wide Grip Pull-down 4 sets 15
(1,2,1,2)
Pull-ups 50 reps (as many sets as it takes)
Day 2 Week 7 Legs/Calves
Back Squat/Walking Barbell Lunges (sorry) 4 sets 8/6 each
High/Close Stance Leg Press 3 sets 12 (2, 3, 0, 1)
Leg Extension 3 sets 8 (1,1,1,5)
Hip Thrusts 4 sets 10
Abductor Machine 12, 10, 10, 8, 6
Standing Calf Raise Machine (I like working gastroc more)
5 sets 10 (3,2,1,3)
Plated Loaded Seated Calf Raise (in/out)
*substitute horizontal calf or donkey machine if needed
4 sets 8/8
Day 3 Week 7 Shoulders/Traps
Underhand Barbell Front Raise/Standing Dumbbell Side
Raise - 5 sets 12/12
Reverse Pec Dec 8 sets 8
Seated Dumbbell Military Press 10, 8, 6, 4
Leaning Cable Side Raise 10, 8, 6
Reverse Fly Incline Bench/Dumbbell Front Raise Incline
Bench 3 sets 15/12
Snatch Grip Smith Machine Shrugs/Behind The Back
Shrugs 4 sets 15/15
Day 4 Week 7 Rest
Day 5 Week 7 Back/Chest
Underhand Lat Pull-Down 5 sets 8 (1,1,2,4)
T-Bar Row 4 sets 8
Machine Mid Row - *if not available do double arm incline
bench DB Row 3 sets 12 (1,0,1,2)
Overarched Pull-ups *arch your back more than normal
3 sets 12
Decline Bench Press 5 sets 5
Pec Deck 3 sets 15 (3,1,3,1)
Day 6 Week 7 Biceps/Triceps
Incline DB Skull Crushers/DB Spider Curls 4 sets 12/12
Tricep Cable Pushdown 21’s 3 sets
*find mid-rep between full contraction and full extension
Standing Barbell Curl 21’s 3 sets
Straight Bar Tricep PushDown 12, 12, 10, 10
Standing Barbell Curl *inside shoulder width 8, 8, 6, 6
Rope Cable Curl/Rope Overhead Extension 4 sets 8/10
curl- (2,1,2,1)
Day 7 Rest
Day 1 Week 8 Chest/Back
Flat Dumbbell Fly *neutral Grip 4 sets 10 (1,2,1,2)
Flat DB Fly Pronated Grip/Supinated Grip *supination only
at full contraction 3 sets 7/7
Kneeling Landmine Chest Press 3 sets 8 (4,1,0,1)
Hammer Strength Decline Press 3 sets 25
Incline Dumbbell Press 4 sets 8 (1,1,1,3)
Rope Pullover 5 sets 8 (3,1,3,3)
Dumbbell Row 4 sets 12
Day 2 Week 8 Legs/Calves
Lying Leg Curl 12, 12, 10, 10, 8, 8
Barbell Stiff Leg Deadlift 6 sets 6
Goblet Squat 3 sets 10 (3,3,1,1)
Dumbbell Bulgarian Split Squat 4 sets 20
Leg Extension 12, 10, 6
Standing Calf Raise Machine 4 sets 4 (5,6,2,3)
Day 3 Week 8 Shoulders/Traps
Cable Upright Row *I like to stay at/a little above nipple line
because of shoulder 3 sets 12 (1,1,1,3)
Neutral Grip Seated Dumbbell Shoulder Press 4 sets 25
Face Pull 3 sets 30
Standing Dumbbell Front Raise/Side Raise 4 sets 15/15
Standing Barbell Shoulder Press 2 sets 20
Seated Dumbbell Shrugs 5 sets 10 (2,1,1,5)
Day 4 Week 8 Rest
Day 5 Week 8 Back/Chest
Meadow Rows 4 sets 15
Neutral Grip Pull Down 3 sets 25
V-Grip Pull Down 3 sets 25
Standing Double Arm Dumbbell Rows/DB Pullover 3 sets
12/15
Iso Lateral High Row Hammer Strength 5 sets 5 (3,1,1,3)
Push-ups 4 sets 30 Chest Dips 3 sets 10
Day 6 Week 8 Biceps/Triceps
Close-Grip Bench Press/Skull Crushers 3 sets 12/8
1 set 12/8 drop 6 drop 4
Seated French Press/Seated Double Arm Tricep Kickback
4 sets 15/15
Rope Pushdowns 12, 12, 10, 10, 8
Spider-Curls/Incline DB Curls 4 sets 15/15
Preacher Curl inside/outside grip 3 sets 8/8
Barbell Curls 12, 12, 10, 10, 8
Day 7 Rest