Monday – Chest Day

Week 1 Week 2 Week 3 Week 4

Exercise Sets Reps Weight Reps Weight Reps Weight Reps Weight Superset
Bench Press 4 12-15 9-11 6-8 3-5 Last Set
30 30 30 30
Active Rest 3 - - - - -
Sec. Sec. Sec. Sec.
Incline
3 12-15 9-11 6-8 3-5 Last Set
Bench Press
30 30 30 30
Active Rest 2 - - - - -
Sec. Sec. Sec. Sec.
Incline
Dumbbell 3 12-15 9-11 6-8 3-5 Last Set
Flies
30 30 30 30
Active Rest 2 - - - - -
Sec. Sec. Sec. Sec.
Bodyweight
3 12-15 9-11 6-8 3-5 Last Set
Flies
30 30 30 30
Active Rest 2 - - - - -
Sec. Sec. Sec. Sec.
Cable
3 12-15 9-11 6-8 3-5 Last Set
Crossovers
30 30 30 30
Active Rest 2 - - - - -
Sec. Sec. Sec. Sec.
Isometric
3 12-15 9-11 6-8 3-5 Last Set
Wipers
30 30 30 30
Active Rest 2 - - - - -
Sec. Sec. Sec. Sec.
Close-Grip
3 12-15 9-11 6-8 3-5 Last Set
Bench Press
30 30 30 30
Active Rest 2 - - - - -
Sec. Sec. Sec. Sec.
Low Cable
3 12-15 9-11 6-8 3-5 Last Set
Crossovers

Alternative Exercises:

Side-To-Side Pushups
Clock Push-Ups
Smith Machine Chest Press
Decline Bench Press
Close-Grip Push-Ups
Diamond Push-Ups
 Tuesday – Back Day

Week 1 Week 2 Week 3 Week 4

Exercise Sets Reps Weight Reps Weight Reps Weight Reps Weight Superset
Barbell Bent
4 12-15 9-11 6-8 3-5 Last Set
Over Rows
30 30 30 30
Active Rest 3 - - - - -
Sec. Sec. Sec. Sec.
Dumbbell
3 12-15 9-11 6-8 3-5 Last Set
Back Flies
30 30 30 30
Active Rest 2 - - - - -
Sec. Sec. Sec. Sec.
Seated Cable
3 12-15 9-11 6-8 3-5 Last Set
Rows
30 30 30 30
Active Rest 2 - - - - -
Sec. Sec. Sec. Sec.
Kneeling
3 12-15 9-11 6-8 3-5 Last Set
High Pulleys
30 30 30 30
Active Rest 2 - - - - -
Sec. Sec. Sec. Sec.
T-Bar Rows 3 12-15 9-11 6-8 3-5 Last Set
30 30 30 30
Active Rest 2 - - - - -
Sec. Sec. Sec. Sec.
One-Arm
Dumbbell 3 12-15 9-11 6-8 3-5 Last Set
Rows
30 30 30 30
Active Rest 2 - - - - -
Sec. Sec. Sec. Sec.
Straight Arm
Low Cable 3 12-15 9-11 6-8 3-5 Last Set
Extensions
30 30 30 30
Active Rest 2 - - - - -
Sec. Sec. Sec. Sec.
Wide-Front
3 12-15 9-11 6-8 3-5 Last Set
Pull Ups

Alternative Exercises:

Kneel Rollout Back Extensions

Swimmer Flutter Kicks
Smith Machine Back Rows
 Wednesday – Arms Day

Week 1 Week 2 Week 3 Week 4

Exercise Sets Reps Weight Reps Weight Reps Weight Reps Weight Superset
Straight Bar
4 12-15 9-11 6-8 3-5 Last Set
Curls
30 30 30 30
Active Rest 3 - - - - -
Sec. Sec. Sec. Sec.
Close-Grip EZ
Bar Curl w/ 3 12-15 9-11 6-8 3-5 Last Set
Band
30 30 30 30
Active Rest 2 - - - - -
Sec. Sec. Sec. Sec.
Concentration
3 12-15 9-11 6-8 3-5 Last Set
Curls
30 30 30 30
Active Rest 2 - - - - -
Sec. Sec. Sec. Sec.
Guillotine
3 12-15 9-11 6-8 3-5 Last Set
Curls
30 30 30 30
Active Rest 2 - - - - -
Sec. Sec. Sec. Sec.
Dumbbell
3 12-15 9-11 6-8 3-5 Last Set
Kickbacks
30 30 30 30
Active Rest 2 - - - - -
Sec. Sec. Sec. Sec.
EZ Bar
3 12-15 9-11 6-8 3-5 Last Set
Skullcrushers
30 30 30 30
Active Rest 2 - - - - -
Sec. Sec. Sec. Sec.
Hammer Curls
3 12-15 9-11 6-8 3-5 Last Set
In-Out
30 30 30 30
Active Rest 2 - - - - -
Sec. Sec. Sec. Sec.
Wrist
Curls/Finger
3 12-15 9-11 6-8 3-5 Last Set
Curls/Wrist
Rotations

Alternative Exercises:

Static Arm Curls

Reverse Grip Pull Ups
Smith Machine Bicep Curls
Bicep Curls In-Out
 Thursday – Shoulder Day

Week 1 Week 2 Week 3 Week 4

Exercise Sets Reps Weight Reps Weight Reps Weight Reps Weight Superset
Barbell
Shoulder 4 12-15 9-11 6-8 3-5 Last Set
Press
30 30 30 30
Active Rest 3 - - - - -
Sec. Sec. Sec. Sec.
Alternating
Dumbbell
3 12-15 9-11 6-8 3-5 Last Set
Shoulder
Press
30 30 30 30
Active Rest 2 - - - - -
Sec. Sec. Sec. Sec.
Cable Front-
to-Side 3 12-15 9-11 6-8 3-5 Last Set
Raises
30 30 30 30
Active Rest 2 - - - - -
Sec. Sec. Sec. Sec.
Car Drivers 3 12-15 9-11 6-8 3-5 Last Set
30 30 30 30
Active Rest 2 - - - - -
Sec. Sec. Sec. Sec.
Upright
3 12-15 9-11 6-8 3-5 Last Set
Barbell Rows
30 30 30 30
Active Rest 2 - - - - -
Sec. Sec. Sec. Sec.
Barbell
3 12-15 9-11 6-8 3-5 Last Set
Levers
30 30 30 30
Active Rest 2 - - - - -
Sec. Sec. Sec. Sec.
Handstand
3 12-15 9-11 6-8 3-5 Last Set
Push-Ups
30 30 30 30
Active Rest 2 - - - - -
Sec. Sec. Sec. Sec.
Anti-Gravity
3 12-15 9-11 6-8 3-5 Last Set
Press

Alternative Exercises:

Standing Shoulder Press Front-to-Back

Smith Machine Shoulder Press
Dumbbell Shoulder Shrugs
 Friday – Leg Day

Week 1 Week 2 Week 3 Week 4

Exercise Sets Reps Weight Reps Weight Reps Weight Reps Weight Superset
Barbell
Smith
4 12-15 9-11 6-8 3-5 Last Set
Machine
Squats
30 30 30 30
Active Rest 3 - - - - -
Sec. Sec. Sec. Sec.
Deadlifts 3 12-15 9-11 6-8 3-5 Last Set
30 30 30 30
Active Rest 2 - - - - -
Sec. Sec. Sec. Sec.
Barbell Hack
3 12-15 9-11 6-8 3-5 Last Set
Squats
30 30 30 30
Active Rest 2 - - - - -
Sec. Sec. Sec. Sec.
Eccentric
Bodyweight 3 12-15 9-11 6-8 3-5 Last Set
Leg Curls
30 30 30 30
Active Rest 2 - - - - -
Sec. Sec. Sec. Sec.
Plate-Mover
Barbell 3 12-15 9-11 6-8 3-5 Last Set
Sumo Squats
30 30 30 30
Active Rest 2 - - - - -
Sec. Sec. Sec. Sec.
Smith
Machine Calf 3 12-15 9-11 6-8 3-5 Last Set
Raises
30 30 30 30
Active Rest 2 - - - - -
Sec. Sec. Sec. Sec.
Lunge Pass-
3 12-15 9-11 6-8 3-5 Last Set
Through
30 30 30 30
Active Rest 2 - - - - -
Sec. Sec. Sec. Sec.
Lunge
Sprints w/ 3 12-15 9-11 6-8 3-5 Last Set
Straight Bar
30 30 30 30
Active Rest 2 - - - - -
Sec. Sec. Sec. Sec.
Smith
Machine Leg 3 12-15 9-11 6-8 3-5 Last Set
Press
30 30 30 30
Active Rest 2 - - - - -
Sec. Sec. Sec. Sec.
One-Legged
Bodyweight 3 12-15 9-11 6-8 3-5 Last Set
Squats

Alternative Exercises:
Bench Jumps
Bench Sprints
Smith Machine Leg Curls
Smith Machine Leg Extensions