3-Days-Per-Week Schedule • Cycle 1 • Weeks 1 to 4

WORKOUT 1: QUADS, HAMSTRINGS, CALVES

(A) Dumbbell Squat

4 x 10 Rest 90 seconds
B1) Dumbbell Romanian Deadlift
3 x 12 Rest 30 seconds
B2) Dumbbell Split Squat
3 x 8 each leg forward Rest 60 seconds
C1) Dumbbell Front Squat
3 x 12 Rest 30 seconds
C2) Glute Ham Raise
3 x 8 Rest 30 seconds
C3) Dumbbell Walking Lunge
3 x 15 alternating steps Rest 60 seconds
D) Barbell Standing Calf Raise
4 x 20 (constant tension) Rest 30 seconds

WORKOUT 2: CHEST , SHOULDERS, TRICEPS

(A) Dumbbell Bench Press

4 x 8 Rest 90 seconds
B1) Dumbbell Standing Press
3 x 10 Rest 60 seconds
B2) Dumbbell Incline Bench Press
3 x 10 Rest 60 seconds
C1) Dumbbell Close-Grip Bench Press
3 x 12 Rest 30 seconds
C2) Dumbbell Arnold Press
3 x 12 Rest 30 seconds
C3) Dumbbell Bent-Over Rear Deltoid Raise (Standing)
3 x 15 Rest 30 seconds
D1) Dumbbell Decline Skull Crusher
3 x 8 Rest 30 seconds
D2) Weighted Pushup
3 x 20
Rest 60 seconds

WORKOUT 3: BACK, TRAPS, BICEPS, FOREARMS, ABS

(A) Dumbbell Deadlift

4 x 6 Rest 90 seconds
B1) Chinup
4 x 8 Rest 60 seconds
B2) Dumbbell Single-Arm Row
4 x 20 Rest 60 seconds
C1) Dumbbell Standing Hammer Curl
4 x 15 Rest 30 seconds
C2) Dumbbell Reverse-Grip Curl
4 x 10 Rest 30 seconds
C3) Dumbbell Behind-the-Back Shrug
4 x 12 Rest 30 seconds
D) Hanging Knee Raise
4 x 20
Rest 30 seconds