Day 1

Chest and Back

A Dumbbell Incline Bench Press

4 sets of 10 Building Weight

B Machine or Barbell Incline Press

4 sets of 10 Building Weight

C Lat Pull Down

4 sets of 10 Building Weight

on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

D Seated Machine Cable Row

4 sets of 10 Building Weight

on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

E Chest Fly (choice dumbbell or machine)

4 sets of 15 building weight

F Chest Supported Reverse Fly (dummbell or machine)

4 sets of 15 building weight

Day 2

Legs
A Back Squat

75% for 5 sets of 5

B RDL

4 sets of 10 Building Weight

C Leg Press

3 sets of 20 Building Weight

D Machine Leg Extension

4 sets of 15 building weight

after your 4th set immediately halve the weight and do as many reps as possible
DO E IMMEDIATELY AFTER THAT FINAL SET

E Air Squat

Torso Vertical 50 reps no stopping (dont be a bitch your legs are small)
Day 3

Shoulders Bi's and Tri's

A Seated Overhead Press (machine or dumbbells)

4 sets of 10 Building Weight

on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

B Dumbbell Lateral Raise

4 sets of 10 Building Weight

on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

C Preacher Curl

4 sets of 10 Building Weight

on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

D Standing Triceps Overhead Extension

4 sets of 10 Building Weight

on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

E Alternating Standing Dumbbell Hammer Curl

4 sets of 10 Building Weight

on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

F Cable Tricep Pushdown with Straight Bar

4 sets of 10 Building Weight

on final set after your tenth rep halve the weight and immediately go for as many reps as
possible
Day 4

Rest day
Day 5

Chest and Back

A Dips

5 sets of 5-10 Reps

Building Weight If Able

B Pull-up

1) PerformMax Effort Set of Pull-ups. then Rest 2 minutes

2) Then 50% of reps from above. then Rest 1 minute
3) Repeat number 2
4) Then do a set of 25% of reps from number 1. then rest 30 seconds
5) repeat number 4 THREE MORE TIMES

C Lat Pull Down

4 sets of 10 Building Weight

on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

D Seated Machine Cable Row

4 sets of 10 Building Weight

on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

E Chest Fly (choice dumbbell or machine)

4 sets of 15 building weight

F Chest Supported Reverse Fly (dummbell or machine)

4 sets of 15 building weight

Day 6

Legs
A Front Squat

75% for 5 sets of 5

B Dumbbell Walking Lunges

4 sets of 10 Building Weight

C Machine Hamstring Curl

3 sets of 20 Building Weight

D Machine Leg Extension

4 sets of 15 building weight

after your 4th set immediately halve the weight and do as many reps as possible
DO E IMMEDIATELY AFTER THAT FINAL SET

E Air Squat

Torso Vertical 50 reps no stopping (dont be a bitch your legs are small)
Day 7

Rest day
Day 8

Chest and Back

A Dumbbell Incline Bench Press

1 set of 10 at last weeks second weight used

3 sets of 10 at or above first set

B Machine or Barbell Incline Press

1 set of 10 at last weeks second weight used

3 sets of 10 at or above first set

C Lat Pull Down

1 set of 10 at last weeks second weight used

3 sets of 10 at or above first set
on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

D Seated Machine Cable Row

1 set of 10 at last weeks second weight used

3 sets of 10 at or above first set
on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

E Chest Fly (choice dumbbell or machine)

4 sets of 15 building weight

F Chest Supported Reverse Fly (dummbell or machine)

4 sets of 15 building weight

Day 9

Legs
A Back Squat

78% for 5 sets of 5

B RDL

1 set of 10 at last weeks second weight used

3 sets of 10 at or above first set

C Leg Press

1 set of 20 at last weeks second weight used

3 sets of 20 at or above first set

D Machine Leg Extension

1 set of 15 at last weeks second weight used

3 sets of 15 at or above first set
after your 4th set immediately halve the weight and do as many reps as possible
DO (E) IMMEDIATELY AFTER THAT FINAL SET

E Air Squat

Torso Vertical 50 reps no stopping (dont be a bitch your legs are small)
Day 10

Shoulders Bi's and Tri's

A Seated Overhead Press (machine or dumbbells)

1 set of 10 at last weeks second weight used

3 sets of 10 at or above first set
on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

B Dumbbell Lateral Raise

1 set of 10 at last weeks second weight used

3 sets of 10 at or above first set
on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

C Preacher Curl

1 set of 10 at last weeks second weight used

3 sets of 10 at or above first set
on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

D Standing Triceps Overhead Extension

1 set of 10 at last weeks second weight used

3 sets of 10 at or above first set
on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

E Alternating Standing Dumbbell Hammer Curl

1 set of 10 at last weeks second weight used

3 sets of 10 at or above first set
on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

F Cable Tricep Pushdown with Straight Bar

1 set of 10 at last weeks second weight used

3 sets of 10 at or above first set
on final set after your tenth rep halve the weight and immediately go for as many reps as
possible
Day 11

Rest day
Day 12

Chest and Back

A Dips

5 sets of 5-10 Reps

Building Weight If Able

B Pull-up

1) PerformMax Effort Set of Pull-ups. then Rest 2 minutes

2) Then 50% of reps from above. then Rest 1 minute
3) Repeat number 2
4) Then do a set of 25% of reps from number 1. then rest 30 seconds
5) repeat number 4 THREE MORE TIMES

C Lat Pull Down

1 set of 10 at last weeks second weight used

3 sets of 10 at or above first set
on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

D Seated Machine Cable Row

1 set of 10 at last weeks second weight used

3 sets of 10 at or above first set
on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

E Chest Fly (choice dumbbell or machine)

1 set of 15 at last weeks second weight used

3 sets of 15 at or above first set

F Chest Supported Reverse Fly (dummbell or machine)

1 set of 15 at last weeks second weight used

3 sets of 15 at or above first set
Day 13

Legs
A Front Squat

78% for 5 sets of 5

B Dumbbell Walking Lunges

1 set of 10 at last weeks second weight used

3 sets of 10 at or above first set

C Machine Hamstring Curl

1 set of 20 at last weeks second weight used

3 sets of 20 at or above first set

D Machine Leg Extension

1 set of 15 at last weeks second weight used

3 sets of 15 at or above first set
after your 4th set immediately halve the weight and do as many reps as possible
DO E IMMEDIATELY AFTER THAT FINAL SET

E Air Squat

Torso Vertical 50 reps no stopping (dont be a bitch your legs are small)
Day 14

Rest day
Day 15

Chest and Back

A Dumbbell Incline Bench Press

1 set of 10 at last weeks second weight used

3 sets of 10 at or above first set

B Machine or Barbell Incline Press

1 set of 10 at last weeks second weight used

3 sets of 10 at or above first set

C Lat Pull Down

1 set of 10 at last weeks second weight used

3 sets of 10 at or above first set
on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

D Seated Machine Cable Row

1 set of 10 at last weeks second weight used

3 sets of 10 at or above first set
on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

E Chest Fly (choice dumbbell or machine)

4 sets of 15 building weight

F Chest Supported Reverse Fly (dummbell or machine)

4 sets of 15 building weight

Day 16

Legs
A Back Squat

78% for 5 sets of 5

B RDL

1 set of 10 at last weeks second weight used

3 sets of 10 at or above first set

C Leg Press

1 set of 20 at last weeks second weight used

3 sets of 20 at or above first set

D Machine Leg Extension

1 set of 15 at last weeks second weight used

3 sets of 15 at or above first set
after your 4th set immediately halve the weight and do as many reps as possible
DO (E) IMMEDIATELY AFTER THAT FINAL SET

E Air Squat

Torso Vertical 50 reps no stopping (dont be a bitch your legs are small)
Day 17

Shoulders Bi's and Tri's

A Seated Overhead Press (machine or dumbbells)

1 set of 10 at last weeks second weight used

3 sets of 10 at or above first set
on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

B Dumbbell Lateral Raise

1 set of 10 at last weeks second weight used

3 sets of 10 at or above first set
on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

C Preacher Curl

1 set of 10 at last weeks second weight used

3 sets of 10 at or above first set
on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

D Standing Triceps Overhead Extension

1 set of 10 at last weeks second weight used

3 sets of 10 at or above first set
on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

E Alternating Standing Dumbbell Hammer Curl

1 set of 10 at last weeks second weight used

3 sets of 10 at or above first set
on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

F Cable Tricep Pushdown with Straight Bar

1 set of 10 at last weeks second weight used

3 sets of 10 at or above first set
on final set after your tenth rep halve the weight and immediately go for as many reps as
possible
Day 18

Rest day
Day 19

Chest and Back

A Dips

5 sets of 5-10 Reps

Building Weight If Able

B Pull-up

1) PerformMax Effort Set of Pull-ups. then Rest 2 minutes

2) Then 50% of reps from above. then Rest 1 minute
3) Repeat number 2
4) Then do a set of 25% of reps from number 1. then rest 30 seconds
5) repeat number 4 THREE MORE TIMES

C Lat Pull Down

1 set of 10 at last weeks second weight used

3 sets of 10 at or above first set
on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

D Seated Machine Cable Row

1 set of 10 at last weeks second weight used

3 sets of 10 at or above first set
on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

E Chest Fly (choice dumbbell or machine)

1 set of 15 at last weeks second weight used

3 sets of 15 at or above first set

F Chest Supported Reverse Fly (dummbell or machine)

1 set of 15 at last weeks second weight used

3 sets of 15 at or above first set
Day 20

Legs
A Front Squat

78% for 5 sets of 5

B Dumbbell Walking Lunges

1 set of 10 at last weeks second weight used

3 sets of 10 at or above first set

C Machine Hamstring Curl

1 set of 20 at last weeks second weight used

3 sets of 20 at or above first set

D Machine Leg Extension

1 set of 15 at last weeks second weight used

3 sets of 15 at or above first set
after your 4th set immediately halve the weight and do as many reps as possible
DO E IMMEDIATELY AFTER THAT FINAL SET

E Air Squat

Torso Vertical 50 reps no stopping (dont be a bitch your legs are small)
Day 21

Rest day
Day 22

Chest and Back

A Dumbbell Flat Bench Press

4 sets of 10 Building Weight

B Machine or Barbell Bench Press

4 sets of 10 Building Weight

C Lat Pull Down

4 sets of 10 Building Weight

on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

D Supported Single Arm Dumbbell Row

4 sets of 10 each arm Building Weight

on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

E Chest Fly (choice dumbbell or machine)

4 sets of 15 building weight

F Chest Supported Reverse Fly (dummbell or machine)

4 sets of 15 building weight

Day 23

Legs
A Back Squat

85% for 5 sets of 4

B Barbell Back Rack Split Squat

4 sets of 10 each leg Building Weight

C Leg Press

3 sets of 20 Building Weight

D Machine Leg Extension

4 sets of 15 building weight

after your 4th set immediately halve the weight and do as many reps as possible
DO E IMMEDIATELY AFTER THAT FINAL SET

E Air Squat

Torso Vertical 50 reps no stopping (dont be a bitch your legs are small)
Day 24

Shoulders Bi's and Tri's

A Standing Barbell Overhead Press

4 sets of 10 Building Weight

on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

B Dumbbell Lateral Raise

4 sets of 10 Building Weight

on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

C Preacher Curl

4 sets of 10 Building Weight

on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

D Standing Triceps Overhead Extension

4 sets of 10 Building Weight

on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

E Alternating Standing Dumbbell Hammer Curl

4 sets of 10 Building Weight

on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

F Cable Tricep Pushdown with Straight Bar

4 sets of 10 Building Weight

on final set after your tenth rep halve the weight and immediately go for as many reps as
possible
Day 25

Rest day
Day 26

Chest and Back

A Dips

5 sets of 5-10 Reps

Building Weight If Able

B Pull-up

1) PerformMax Effort Set of Pull-ups. then Rest 2 minutes

2) Then 50% of reps from above. then Rest 1 minute
3) Repeat number 2
4) Then do a set of 25% of reps from number 1. then rest 30 seconds
5) repeat number 4 THREE MORE TIMES

C Lat Pull Down

4 sets of 10 Building Weight

on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

D Single Arm Dumbbell Row

4 sets of 10 Building Weight

on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

E Chest Fly (choice dumbbell or machine)

4 sets of 15 building weight

F Chest Supported Reverse Fly (dummbell or machine)

4 sets of 15 building weight

Day 27

Legs
A Front Squat

85% for 5 sets of 4

B Dumbbell Walking Lunges

4 sets of 10 Building Weight

C Machine Hamstring Curl

3 sets of 20 Building Weight

D Machine Leg Extension

4 sets of 15 building weight

after your 4th set immediately halve the weight and do as many reps as possible
DO E IMMEDIATELY AFTER THAT FINAL SET

E Air Squat

Torso Vertical 50 reps no stopping (dont be a bitch your legs are small)
Day 28

Rest day
Day 29

Chest and Back

A Dumbbell Flat Bench Press

4 sets of 10 (All weights at last weeks heaviest)

B Machine or Barbell Bench Press

4 sets of 10 (All weights at last weeks heaviest)

C Lat Pull Down

4 sets of 10 (All weights at last weeks heaviest)

on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

D Supported Single Arm Dumbbell Row

4 sets of 10 each arm (All weights at last weeks heaviest)

on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

E Chest Fly (choice dumbbell or machine)

4 sets of 15 (All weights at last weeks heaviest)

F Chest Supported Reverse Fly (dummbell or machine)

4 sets of 15 (All weights at last weeks heaviest)

Day 30

Legs
A Back Squat

90% for 4 sets of 3

B Barbell Back Rack Split Squat

4 sets of 10 (All weights at last weeks heaviest)

C Leg Press

3 sets of 20 Building Weight (All weights at last weeks heaviest)

D Machine Leg Extension

4 sets of 15 (All weights at last weeks heaviest)

after your 4th set immediately halve the weight and do as many reps as possible
DO E IMMEDIATELY AFTER THAT FINAL SET

E Air Squat

Torso Vertical 50 reps no stopping (dont be a bitch your legs are small)
Day 31

Shoulders Bi's and Tri's

A Standing Barbell Overhead Press

4 sets of 10 Building Weight

on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

B Dumbbell Lateral Raise

4 sets of 10 (All weights at last weeks heaviest)

on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

C Preacher Curl

4 sets of 10 (All weights at last weeks heaviest)

on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

D Standing Triceps Overhead Extension

4 sets of 10 (All weights at last weeks heaviest)

on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

E Alternating Standing Dumbbell Hammer Curl

4 sets of 10 (All weights at last weeks heaviest)

on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

F Cable Tricep Pushdown with Straight Bar

4 sets of 10 (All weights at last weeks heaviest)

on final set after your tenth rep halve the weight and immediately go for as many reps as
possible
Day 32

Rest day
Day 33

Chest and Back

A1 Dips

5 sets of as many reps as possible unweighted paired with pull - ups REST BETWEEN
SETS AS LONG AS NECESSARY

A2 Pull-up

5 sets of as many reps as possible

B Lat Pull Down

4 sets of 10 (All weights at last weeks heaviest)

on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

C Single Arm Dumbbell Row

4 sets of 10 (All weights at last weeks heaviest)

on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

D Chest Fly (choice dumbbell or machine)

4 sets of 15 (All weights at last weeks heaviest)

E Chest Supported Reverse Fly (dummbell or machine)

4 sets of 15 (All weights at last weeks heaviest)

Day 34

Legs
A Front Squat

90% for 4 sets of 3

B Dumbbell Walking Lunges

4 sets of 10 (All weights at last weeks heaviest)

C Machine Hamstring Curl

3 sets of 20 (All weights at last weeks heaviest)

D Machine Leg Extension

4 sets of 15 (All weights at last weeks heaviest)

after your 4th set immediately halve the weight and do as many reps as possible
DO E IMMEDIATELY AFTER THAT FINAL SET

E Air Squat

Torso Vertical 50 reps no stopping (dont be a bitch your legs are small)
Day 35

Rest day
Day 36

Chest and Back

A Dumbbell Flat Bench Press

5 sets of 6 (starting at last weeks weight and building)

B Machine or Barbell Bench Press

5 sets of 6 (starting at last weeks weight and building)

C Lat Pull Down

5 sets of 6 (starting at last weeks weight and building)

on final set after your sixth rep halve the weight and immediately go for as many reps as
possible

D Supported Single Arm Dumbbell Row

5 sets of 6 each arm (starting at last weeks weight and building)

on final set after your sixth rep halve the weight and immediately go for as many reps as
possible

E Chest Fly (choice dumbbell or machine)

4 sets of 10 ((starting at last weeks weight and building))

F Chest Supported Reverse Fly (dummbell or machine)

4 sets of 10 ((starting at last weeks weight and building))

Day 37

Legs
A Back Squat

Build to 3 rep max

B Barbell Back Rack Split Squat

5 sets of 6 (starting at last weeks weight and building)

C Leg Press

4 sets of 10 (starting at last weeks weight and building)

D Machine Leg Extension

4 sets of 10 (starting at last weeks weight and building)

after your 4th set immediately halve the weight and do as many reps as possible
DO E IMMEDIATELY AFTER THAT FINAL SET

E Air Squat

Torso Vertical 50 reps no stopping (dont be a bitch your legs are small)
Day 38

Shoulders Bi's and Tri's

A Standing Barbell Overhead Press

Build to 5 rep max

on final set after your fifth rep halve the weight and immediately go for as many reps as
possible

B Dumbbell Lateral Raise

5 sets of 6 (starting at last weeks weight and building)

on final set after your tenth rep halve the weight and immediately go for as many reps as
possible

C Preacher Curl

5 sets of 6 (starting at last weeks weight and building)

on final set after your sixth rep halve the weight and immediately go for as many reps as
possible

D Standing Triceps Overhead Extension

5 sets of 6 (starting at last weeks weight and building)

on final set after your sixth rep halve the weight and immediately go for as many reps as
possible

E Alternating Standing Dumbbell Hammer Curl

5 sets of 6 (starting at last weeks weight and building)

on final set after your sixth rep halve the weight and immediately go for as many reps as
possible

F Cable Tricep Pushdown with Straight Bar

5 sets of 6 (starting at last weeks weight and building)

on final set after your sixth rep halve the weight and immediately go for as many reps as
possible
Day 39

Rest day
Day 40

Chest and Back

A1 Dips

5 sets of as many reps as possible unweighted paired with pull - ups REST BETWEEN
SETS AS LONG AS NECESSARY

A2 Pull-up

5 sets of as many reps as possible

B Lat Pull Down

5 sets of 6 (starting at last weeks weight and building)

on final set after your sixth rep halve the weight and immediately go for as many reps as
possible

C Single Arm Dumbbell Row

5 sets of 6 (starting at last weeks weight and building)

on final set after your sixth rep halve the weight and immediately go for as many reps as
possible

D Chest Fly (choice dumbbell or machine)

5 sets of 10 (starting at last weeks weight and building)

E Chest Supported Reverse Fly (dummbell or machine)

5 sets of 6 (starting at last weeks weight and building)

Day 41

Legs
A Front Squat

Build to 3 rep max

B Dumbbell Walking Lunges

5 sets of 6 (starting at last weeks weight and building)

C Machine Hamstring Curl

4 sets of 15 (starting at last weeks weight and building)

D Machine Leg Extension

4 sets of 10 (starting at last weeks weight and building)

after your 4th set immediately halve the weight and do as many reps as possible
DO E IMMEDIATELY AFTER THAT FINAL SET

E Air Squat

Torso Vertical 50 reps no stopping (dont be a bitch your legs are small)
Day 42

Rest day