Day 1 Push (chest and triceps)

Day 2 Pull (back and biceps) & Calves

Day 3 Shoulders & Core

Day 4 Legs (quadriceps, hamstrings, glutes, and calves)

Day 5 Shoulders & Core

Day 6 Pull (back and biceps) & Calves

Chest
• Incline Barbell Bench Press
• Incline Dumbbell Bench Press
• Flat Barbell Bench Press
• Flat Dumbbell Bench Press
• Decline Barbell Bench Press
• Dip (Chest Variation)

Triceps
• Close-Grip Bench Press
• Seated Triceps Press
• Dip (Triceps Variation)
• Lying Triceps Extension (“Skullcrusher”)
• Triceps Pushdown

Back
• Barbell Deadlift
• Barbell Row
• One-Arm Dumbbell Row
• Pull-Up
• Lat Pulldown (Front and Close-Grip)
• T-Bar Row
• Seated Cable Row (Wide- and Close-Grip)
• Barbell Shrug
Biceps
• Barbell Curl
• E-Z Bar Curl
• Dumbbell Curl
• Hammer Curl
• Chin-up

Shoulders
• Seated Barbell Military Press or Standing Barbell Military Press
• Seated Dumbbell Press or Arnold Dumbbell Press
• Dumbbell Side Lateral Raise or One-Arm Dumbbell Side Lateral Raise
• Rear Delt Raise (Bent Over or Seated)
• Face Pull
• Barbell Rear Delt Row
• Dumbbell Front Raise

Core
• Cable Crunch
• Captain’s Chair Leg Raise
• Hanging Leg Raise
• Air Bicycle
• Ab Wheel Rollout

Legs
• Barbell Squat
• Front Squat
• Single Leg Split Squat (Barbell or Dumbbell)
• Leg Press
• Barbell Lunge (Walking or In Place)
• Dumbbell Lunge
• Romanian Deadlift
• Leg Extension
• Hamstring Curl

Calves
• Standing Calf Raise
• Seated Calf Raise
• Calf Press on the Leg Press