Exercise Focus Exercise Instructional Video

Chest Compounds Incline Medium Grip Bench Press Incline Medium Grip Bench Press
Chest Isolations Cable Bent Flye Cable Bent Flye
Day 1

Triceps Barbell Skullcrusher Barbell Skullcrusher

Triceps Barbell Skullcrusher Barbell Skullcrusher
Shoulders Barbell Upright Row Barbell Upright Row
Shoulders Barbell Upright Row Barbell Upright Row
Extra Trap Work Barbell Bent Over Shrug Barbell Bent Over Shrug

Exercise Focus Exercise Instructional Video

Back Barbell Bent Over Row Barbell Bent Over Row

Back Barbell Bent Over Row Barbell Bent Over Row
Day 2

Biceps Barbell Curl Narrow Grip Barbell Curl Narrow Grip

Day 2
Biceps Barbell Curl Narrow Grip Barbell Curl Narrow Grip
Shoulders Dumbbell Facepull Dumbbell Facepull
Shoulders Dumbbell Facepull Dumbbell Facepull
Extra Forearm Work Barbell Standing Wrist Curl Barbell Standing Wrist Curl

Exercise Focus Exercise Instructional Video

Quads High Bar Squat High Bar Squat

Quads High Bar Squat High Bar Squat
Day 3

Glutes Dumbbell Walking Lunge Dumbbell Walking Lunge

Hams Stiff-Legged Deadlift Stiff-Legged Deadlift
Hams Stiff-Legged Deadlift Stiff-Legged Deadlift
Calves Stair Calves Stair Calves
Extra Ab Work Hanging Knee Raise Hanging Knee Raise

Exercise Focus Exercise Instructional Video

Shoulders Dumbbell Upright Row Dumbbell Upright Row

Shoulders Dumbbell Upright Row Dumbbell Upright Row
Day 4

Triceps Seated EZ Bar Overhead Triceps Extension Seated EZ Bar Overhead Triceps Extension
Triceps Seated EZ Bar Overhead Triceps Extension Seated EZ Bar Overhead Triceps Extension
Chest Compounds Flat Dumbbell Bench Press Flat Dumbbell Bench Press
Chest Isolations Cable Bent Flye Cable Bent Flye
Extra Trap Work Dumbbell Bent Over Shrug Dumbbell Bent Over Shrug

Exercise Focus Exercise Instructional Video

Back Normal Grip Pullup Normal Grip Pullup

Back Normal Grip Pullup Normal Grip Pullup
Day 5

Shoulders Incline Dumbbell Facepull Incline Dumbbell Facepull

Shoulders Incline Dumbbell Facepull Incline Dumbbell Facepull
Day 5
Biceps Incline Dumbbell Curl Incline Dumbbell Curl
Biceps Incline Dumbbell Curl Incline Dumbbell Curl
Extra Forearm Work Dumbbell Standing Wrist Curl Dumbbell Standing Wrist Curl

Exercise Focus Exercise Instructional Video

Hams Lying Leg Curl Lying Leg Curl

Hams Lying Leg Curl Lying Leg Curl
Day 6

Quads Barbell Split Squat Barbell Split Squat

Quads Barbell Split Squat Barbell Split Squat
Glutes Barbell Hip Thrust Barbell Hip Thrust
Calves Single Leg Stair Calves Single Leg Stair Calves
Extra Ab Work Modified Candlestick Modified Candlestick
 Week 1

Estimated 10RM Exercise Sets Weight Rep Goal

Incline Medium Grip Bench Press 2 3/fail

Cable Bent Flye 2 3/fail
Day 1

Barbell Skullcrusher 2 3/fail

Barbell Skullcrusher 2 3/fail
Barbell Upright Row 3 3/fail
Barbell Upright Row 3 3/fail
Barbell Bent Over Shrug 3 3/fail

Do Day 2 tomorrow. Make sure not to take more than one rest day per we
complete all of your weekly workouts!

Week 1

Estimated 10RM Exercise Sets Weight Rep Goal

Barbell Bent Over Row 2 3/fail

Barbell Bent Over Row 2 3/fail
Day 2

Barbell Curl Narrow Grip 3 3/fail

 Day 2
Barbell Curl Narrow Grip 3 3/fail
Dumbbell Facepull 3 3/fail
Dumbbell Facepull 3 3/fail
Barbell Standing Wrist Curl 3 3/fail

Do Day 3 tomorrow

Week 1

Estimated 10RM Exercise Sets Weight Rep Goal

High Bar Squat 2 3/fail

Day 3 High Bar Squat 2 3/fail
Dumbbell Walking Lunge 2 3/fail
Stiff-Legged Deadlift 2 3/fail
Stiff-Legged Deadlift 2 3/fail
Stair Calves 2 3/fail
Hanging Knee Raise 3 3/fail

Do Day 4 tomorrow

Week 1

Estimated 10RM Exercise Sets Weight Rep Goal

Dumbbell Upright Row 3 3/fail

Dumbbell Upright Row 3 3/fail
Day 4

Seated EZ Bar Overhead Triceps Extension 2 3/fail

Seated EZ Bar Overhead Triceps Extension 2 3/fail
Flat Dumbbell Bench Press 2 3/fail
Cable Bent Flye 2 3/fail
Dumbbell Bent Over Shrug 3 3/fail

Do Day 5 tomorrow

Week 1

Estimated 10RM Exercise Sets Weight Rep Goal

Normal Grip Pullup 2 3/fail

Normal Grip Pullup 2 3/fail
Day 5

Incline Dumbbell Facepull 3 3/fail

Incline Dumbbell Facepull 3 3/fail
 Day 5
Incline Dumbbell Curl
Incline Dumbbell Curl
Dumbbell Standing Wrist Curl
Estimated 10RM Exercise
Lying Leg Curl
Lying Leg Curl
Day 6 Barbell Split Squat
Barbell Split Squat
Barbell Hip Thrust
Single Leg Stair Calves
Modified Candlestick
Rest one day and then do next week's Day 1
3 3/fail
3 3/fail
3 3/fail
Do Day 6 tomorrow
Week 1
Sets Weight Rep Goal
2 3/fail
2 3/fail
2 3/fail
2 3/fail
2 3/fail
2 3/fail
3 3/fail
 Week 2
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Incline Medium Grip Bench Press 2 3/fail
Cable Bent Flye 2 3/fail
Day 1

Barbell Skullcrusher 2 3/fail

Barbell Skullcrusher 2 3/fail
Barbell Upright Row 3 3/fail
Barbell Upright Row 3 3/fail
Barbell Bent Over Shrug 3 3/fail

han one rest day per week so that you can Do Day 2 tomorrow. Make sure not to take more than one rest day per week so
eekly workouts! complete all of your weekly workouts!

Week 2
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Barbell Bent Over Row 2 3/fail
Barbell Bent Over Row 2 3/fail
Day 2

Barbell Curl Narrow Grip 3 3/fail

 Day 2
Barbell Curl Narrow Grip 3 3/fail
Dumbbell Facepull 3 3/fail
Dumbbell Facepull 3 3/fail
Barbell Standing Wrist Curl 3 3/fail

orrow Do Day 3 tomorrow

Week 2
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
High Bar Squat 2 3/fail
High Bar Squat 2 3/fail
Day 3

Dumbbell Walking Lunge 2 3/fail

Stiff-Legged Deadlift 2 3/fail
Stiff-Legged Deadlift 2 3/fail
Stair Calves 2 3/fail
Hanging Knee Raise 3 3/fail

orrow Do Day 4 tomorrow

Week 2
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Dumbbell Upright Row 3 3/fail
Dumbbell Upright Row 3 3/fail
Day 4

Seated EZ Bar Overhead Triceps Extension 2 3/fail

Seated EZ Bar Overhead Triceps Extension 2 3/fail
Flat Dumbbell Bench Press 2 3/fail
Cable Bent Flye 2 3/fail
Dumbbell Bent Over Shrug 3 3/fail

orrow Do Day 5 tomorrow

Week 2
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Normal Grip Pullup 2 3/fail
Normal Grip Pullup 2 3/fail
Day 5

Incline Dumbbell Facepull 3 3/fail

Incline Dumbbell Facepull 3 3/fail
 Day 5
Incline Dumbbell Curl 3 3/fail
Incline Dumbbell Curl 3 3/fail
Dumbbell Standing Wrist Curl 3 3/fail

orrow Do Day 6 tomorrow

Week 2
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Lying Leg Curl 2 3/fail
Lying Leg Curl 2 3/fail
Day 6

Barbell Split Squat 2 3/fail

Barbell Split Squat 2 3/fail
Barbell Hip Thrust 2 3/fail
Single Leg Stair Calves 2 3/fail
Modified Candlestick 3 3/fail

next week's Day 1 Rest one day and then do next week's Day 1
 Week 3
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Incline Medium Grip Bench Press 2 2/fail
Cable Bent Flye 2 2/fail
Day 1

Barbell Skullcrusher 2 2/fail

Barbell Skullcrusher 2 2/fail
Barbell Upright Row 3 2/fail
Barbell Upright Row 3 2/fail
Barbell Bent Over Shrug 3 2/fail

han one rest day per week so that you can Do Day 2 tomorrow. Make sure not to take more than one rest day per week so
eekly workouts! complete all of your weekly workouts!

Week 3
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Barbell Bent Over Row 2 2/fail
Barbell Bent Over Row 2 2/fail
Day 2

Barbell Curl Narrow Grip 3 2/fail

 Day 2
Barbell Curl Narrow Grip 3 2/fail
Dumbbell Facepull 3 2/fail
Dumbbell Facepull 3 2/fail
Barbell Standing Wrist Curl 3 2/fail

orrow Do Day 3 tomorrow

Week 3
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
High Bar Squat 2 2/fail
High Bar Squat 2 2/fail
Day 3

Dumbbell Walking Lunge 2 2/fail

Stiff-Legged Deadlift 2 2/fail
Stiff-Legged Deadlift 2 2/fail
Stair Calves 2 2/fail
Hanging Knee Raise 3 2/fail

orrow Do Day 4 tomorrow

Week 3
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Dumbbell Upright Row 3 2/fail
Dumbbell Upright Row 3 2/fail
Day 4

Seated EZ Bar Overhead Triceps Extension 2 2/fail

Seated EZ Bar Overhead Triceps Extension 2 2/fail
Flat Dumbbell Bench Press 2 2/fail
Cable Bent Flye 2 2/fail
Dumbbell Bent Over Shrug 3 2/fail

orrow Do Day 5 tomorrow

Week 3
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Normal Grip Pullup 2 2/fail
Normal Grip Pullup 2 2/fail
Day 5

Incline Dumbbell Facepull 3 2/fail

Incline Dumbbell Facepull 3 2/fail
 Day 5
Incline Dumbbell Curl 3 2/fail
Incline Dumbbell Curl 3 2/fail
Dumbbell Standing Wrist Curl 3 2/fail

orrow Do Day 6 tomorrow

Week 3
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Lying Leg Curl 2 2/fail
Lying Leg Curl 2 2/fail
Day 6

Barbell Split Squat 2 2/fail

Barbell Split Squat 2 2/fail
Barbell Hip Thrust 2 2/fail
Single Leg Stair Calves 2 2/fail
Modified Candlestick 3 2/fail

next week's Day 1 Rest one day and then do next week's Day 1
 Week 4
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Incline Medium Grip Bench Press 2 2/fail
Cable Bent Flye 2 2/fail
Day 1

Barbell Skullcrusher 2 2/fail

Barbell Skullcrusher 2 2/fail
Barbell Upright Row 3 2/fail
Barbell Upright Row 3 2/fail
Barbell Bent Over Shrug 3 2/fail

han one rest day per week so that you can Do Day 2 tomorrow. Make sure not to take more than one rest day per week so
eekly workouts! complete all of your weekly workouts!

Week 4
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Barbell Bent Over Row 2 2/fail
Barbell Bent Over Row 2 2/fail
Day 2

Barbell Curl Narrow Grip 3 2/fail

 Day 2
Barbell Curl Narrow Grip 3 2/fail
Dumbbell Facepull 3 2/fail
Dumbbell Facepull 3 2/fail
Barbell Standing Wrist Curl 3 2/fail

orrow Do Day 3 tomorrow

Week 4
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
High Bar Squat 2 2/fail
High Bar Squat 2 2/fail
Day 3

Dumbbell Walking Lunge 2 2/fail

Stiff-Legged Deadlift 2 2/fail
Stiff-Legged Deadlift 2 2/fail
Stair Calves 2 2/fail
Hanging Knee Raise 3 2/fail

orrow Do Day 4 tomorrow

Week 4
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Dumbbell Upright Row 3 2/fail
Dumbbell Upright Row 3 2/fail
Day 4

Seated EZ Bar Overhead Triceps Extension 2 2/fail

Seated EZ Bar Overhead Triceps Extension 2 2/fail
Flat Dumbbell Bench Press 2 2/fail
Cable Bent Flye 2 2/fail
Dumbbell Bent Over Shrug 3 2/fail

orrow Do Day 5 tomorrow

Week 4
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Normal Grip Pullup 2 2/fail
Normal Grip Pullup 2 2/fail
Day 5

Incline Dumbbell Facepull 3 2/fail

Incline Dumbbell Facepull 3 2/fail
 Day 5
Incline Dumbbell Curl 3 2/fail
Incline Dumbbell Curl 3 2/fail
Dumbbell Standing Wrist Curl 3 2/fail

orrow Do Day 6 tomorrow

Week 4
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Lying Leg Curl 2 2/fail
Lying Leg Curl 2 2/fail
Day 6

Barbell Split Squat 2 2/fail

Barbell Split Squat 2 2/fail
Barbell Hip Thrust 2 2/fail
Single Leg Stair Calves 2 2/fail
Modified Candlestick 3 2/fail

next week's Day 1 Rest one day and then do next week's Day 1
 Week 5
Week 5
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Incline Medium Grip Bench Press 2 1/fail
Cable Bent Flye 2 1/fail
Day 1

Barbell Skullcrusher 2 1/fail

Barbell Skullcrusher 2 1/fail
Barbell Upright Row 3 1/fail
Barbell Upright Row 3 1/fail
Barbell Bent Over Shrug 3 1/fail

han one rest day per week so that you can Do Day 2 tomorrow. Make sure not to take more than one rest day per week so
eekly workouts! complete all of your weekly workouts!

Week 5
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Barbell Bent Over Row 2 1/fail
Barbell Bent Over Row 2 1/fail
Day 2

Barbell Curl Narrow Grip 3 1/fail

 Day 2
Barbell Curl Narrow Grip 3 1/fail
Dumbbell Facepull 3 1/fail
Dumbbell Facepull 3 1/fail
Barbell Standing Wrist Curl 3 1/fail

orrow Do Day 3 tomorrow

Week 5
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
High Bar Squat 2 1/fail
High Bar Squat 2 1/fail
Day 3

Dumbbell Walking Lunge 2 1/fail

Stiff-Legged Deadlift 2 1/fail
Stiff-Legged Deadlift 2 1/fail
Stair Calves 2 1/fail
Hanging Knee Raise 3 1/fail

orrow Do Day 4 tomorrow

Week 5
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Dumbbell Upright Row 3 1/fail
Dumbbell Upright Row 3 1/fail
Day 4

Seated EZ Bar Overhead Triceps Extension 2 1/fail

Seated EZ Bar Overhead Triceps Extension 2 1/fail
Flat Dumbbell Bench Press 2 1/fail
Cable Bent Flye 2 1/fail
Dumbbell Bent Over Shrug 3 1/fail

orrow Do Day 5 tomorrow

Week 5
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Normal Grip Pullup 2 1/fail
Normal Grip Pullup 2 1/fail
Day 5

Incline Dumbbell Facepull 3 1/fail

Incline Dumbbell Facepull 3 1/fail
 Day 5
Incline Dumbbell Curl 3 1/fail
Incline Dumbbell Curl 3 1/fail
Dumbbell Standing Wrist Curl 3 1/fail

orrow Do Day 6 tomorrow

Week 5
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Lying Leg Curl 2 1/fail
Lying Leg Curl 2 1/fail
Day 6

Barbell Split Squat 2 1/fail

Barbell Split Squat 2 1/fail
Barbell Hip Thrust 2 1/fail
Single Leg Stair Calves 2 1/fail
Modified Candlestick 3 1/fail

next week's Day 1 Rest one day and then do next week's Day 1
 Week 6 - DELOAD
Rep Soreness Pump
Exercise Sets Weight
Results Rating Rating
Incline Medium Grip Bench Press 2
Cable Bent Flye 2
Day 1

Barbell Skullcrusher 2
Barbell Skullcrusher 2
Barbell Upright Row 2
Barbell Upright Row 2
Barbell Bent Over Shrug 2

han one rest day per week so that you can

eekly workouts!

Week 6 - DELOAD
Rep Soreness Pump
Exercise Sets Weight
Results Rating Rating
Barbell Bent Over Row 2
Barbell Bent Over Row 2
Day 2

Barbell Curl Narrow Grip 2

 Day 2
Barbell Curl Narrow Grip 2
Dumbbell Facepull 2
Dumbbell Facepull 2
Barbell Standing Wrist Curl 2

orrow

Week 6 - DELOAD
Rep Soreness Pump
Exercise Sets Weight
Results Rating Rating
High Bar Squat 2
High Bar Squat 2
Day 3

Dumbbell Walking Lunge 2

Stiff-Legged Deadlift 2
Stiff-Legged Deadlift 2
Stair Calves 2
Hanging Knee Raise 2

orrow

Week 6 - DELOAD
Rep Soreness Pump
Exercise Sets Weight
Results Rating Rating
Dumbbell Upright Row 2
Dumbbell Upright Row 2
Day 4

Seated EZ Bar Overhead Triceps Extension 2

Seated EZ Bar Overhead Triceps Extension 2
Flat Dumbbell Bench Press 2
Cable Bent Flye 2
Dumbbell Bent Over Shrug 2

orrow

Week 6 - DELOAD
Rep Soreness Pump
Exercise Sets Weight
Results Rating Rating
Normal Grip Pullup 2
Normal Grip Pullup 2
Day 5

Incline Dumbbell Facepull 2

Incline Dumbbell Facepull 2
 Day 5
Incline Dumbbell Curl 2
Incline Dumbbell Curl 2
Dumbbell Standing Wrist Curl 2

orrow

Week 6 - DELOAD
Rep Soreness Pump
Exercise Sets Weight
Results Rating Rating
Lying Leg Curl 2
Lying Leg Curl 2
Day 6

Barbell Split Squat 2

Barbell Split Squat 2
Barbell Hip Thrust 2
Single Leg Stair Calves 2
Modified Candlestick 2

next week's Day 1

 Rep Goal

1/2 reps of Week 1

1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1

Rep Goal

1/2 reps of Week 1

1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1

Rep Goal

1/2 reps of Week 1

1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1

Rep Goal

1/2 reps of Week 1

1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1

Rep Goal

1/2 reps of Week 1

1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1

Rep Goal

1/2 reps of Week 1

1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1