Table of Contents

DAY 1 – BACK & BICEPS ............................................................................. 5

EXERCISE 1: WIDE GRIP LAT PULLDOWN ........................................................... 6

EXERCISE 2: BARBELL RACK PULL ....................................................................... 6

EXERCISE 3: CLOSE GRIP CABLE ROW ................................................................ 7

EXERCISE 4: CLOSE GRIP CHIN UP ...................................................................... 9

EXERCISE 5: ROPE CABLE LAT PULLOVER........................................................... 9

EXERCISE 6: STANDING STRAIGHT BAR BICEPS CURL ...................................... 11

EXERCISE 7: MACHINE PREACHER BICEPS CURL .............................................. 12

DAY 2 – FULL BODY ......................................................................................... 13

EXERCISE 1: DUMBBELL GOBLET SQUAT ......................................................... 14

EXERCISE 2: INCLINE DUMBBELL PRESS ........................................................... 14

EXERCISE 3: DUMBBELL LATERAL RAISE .......................................................... 15

EXERCISE 4: WIDE GRIP CHIN UP ..................................................................... 17

EXERCISE 5: ALTERNATING DUMBBELL BICEPS CURL ...................................... 17

EXERCISE 6: WIDE GRIP CABLE ROW ............................................................... 19

2
EXERCISE 7: TRICEPS CABLE ROPE PUSHDOWN .............................................. 20

EXERCISE 8: AB CRUNCH .................................................................................. 21

DAY 3 - REST .................................................................................................... 22

EXERCISE 1: ACTIVE REST ................................................................................. 23

DAY 4 – CHEST, SHOULDERS & TRICEPS ......................................................... 24

EXERCISE 1: MACHINE PEC DEC FLYE ............................................................... 25

EXERCISE 2: BARBELL BENCH PRESS ................................................................ 25

EXERCISE 3: STANDING CABLE FLYE ................................................................. 26

EXERCISE 4: DUMBBELL FRONT RAISE ............................................................. 28

EXERCISE 5: SEATED DUMBBELL LATERAL RAISE ............................................. 28

EXERCISE 6: ROPE CABLE FACE PULL ............................................................... 30

EXERCISE 7: OVERHEAD TRICEPS CABLE ROPE EXTENSION ............................. 31

EXERCISE 8: MACHINE OR BODYWEIGHT TRICEPS DIP .................................... 32

DAY 5 - REST .................................................................................................... 33

EXERCISE 1: ACTIVE REST ................................................................................. 34

DAY 6 - LEGS .................................................................................................... 35

3
EXERCISE 1: BARBELL BACK SQUAT ................................................................. 36

EXERCISE 2: SEATED LEG EXTENSION .............................................................. 36

EXERCISE 3: LEG PRESS..................................................................................... 37

EXERCISE 4: LAYING HAMSTRING CURL ........................................................... 39

EXERCISE 5: DUMBBELL ROMANIAN DEADLIFT ............................................... 40

EXERCISE 6: DUMBBELL WALKING LUNGE ...................................................... 41

EXERCISE 7: STANDING CALF RAISE ................................................................. 42

DAY 7 - REST .................................................................................................... 43

EXERCISE 1: ACTIVE REST ................................................................................. 44

4
Day 1 – Back & Biceps

5
Exercise 1: Wide Grip Lat Pulldown
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

6
Exercise 2: Barbell Rack Pull
Target: 8 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

7
Exercise 3: Close Grip Cable Row
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

8
Exercise 4: Close Grip Chin up
Target: 8 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

9
Exercise 5: Rope Cable Lat Pullover
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

10
Exercise 6: Standing Straight Bar Biceps Curl
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

11
Exercise 7: Machine Preacher Biceps Curl
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

12
Day 2 – Full Body

13
Exercise 1: Dumbbell Goblet Squat
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

14
Exercise 2: Incline Dumbbell Press
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

15
Exercise 3: Dumbbell Lateral Raise
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

16
Exercise 4: Wide Grip Chin Up
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

17
Exercise 5: Alternating Dumbbell Biceps Curl
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

18
Exercise 6: Wide Grip Cable Row
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

19
Exercise 7: Triceps Cable Rope Pushdown
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

20
Exercise 8: Ab Crunch
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

21
Day 3 - Rest

22
Exercise 1: Active Rest
Target: 30 Minutes Low Intensity Steady State Cardio

Time

Level
Week 1
Equipment

Time

Week 2 Level

Equipment

Time

Level
Week 3
Equipment

Time

Level
Week 4
Equipment

Time

Level
Week 5
Equipment

Time

Level
Week 6
Equipment

Notes:

23
Day 4 – Chest, Shoulders & Triceps

24
Exercise 1: Machine Pec Dec Flye
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

25
Exercise 2: Barbell Bench Press
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

26
Exercise 3: Standing Cable Flye
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

27
Exercise 4: Dumbbell Front Raise
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

28
Exercise 5: Seated Dumbbell Lateral Raise
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

29
Exercise 6: Rope Cable Face Pull
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

30
Exercise 7: Overhead Triceps Cable Rope Extension
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

31
Exercise 8: Machine Or Bodyweight Triceps Dip
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

32
Day 5 - Rest

33
Exercise 1: Active Rest
Target: 30 Minutes Low Intensity Steady State Cardio

Time

Level
Week 1
Equipment

Time

Week 2 Level

Equipment

Time

Level
Week 3
Equipment

Time

Level
Week 4
Equipment

Time

Level
Week 5
Equipment

Time

Level
Week 6
Equipment

Notes:

34
Day 6 - Legs

35
Exercise 1: Barbell Back Squat
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

36
Exercise 2: Seated Leg Extension
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

37
Exercise 3: Leg Press
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

38
Exercise 4: Laying Hamstring Curl
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

39
Exercise 5: Dumbbell Romanian Deadlift
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

40
Exercise 6: Dumbbell Walking Lunge
Target: 10 Reps Each Leg x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

41
Exercise 7: Standing Calf Raise
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

42
Day 7 - Rest

43
Exercise 1: Active Rest
Target: 30 Minutes Low Intensity Steady State Cardio

Time

Level
Week 1
Equipment

Time

Week 2 Level

Equipment

Time

Level
Week 3
Equipment

Time

Level
Week 4
Equipment

Time

Level
Week 5
Equipment

Time

Level
Week 6
Equipment

Notes:

44