Cycle 1 Week 1

Legs

Squat - 4 sets of 3
Deadlift - 4 sets of 3
Leg Press - 4 sets of 8
Leg Extension - 4 sets of 8
Lying Leg Curls - 4 sets of 8
Seated Calf Press - 4 sets of 8
Calf Press w/ Leg press - 4 sets of 8

Push

Bench Press - 4 sets of 3

Incline Bench Press - 4 sets of 3
DB Bench Press - 4 sets of 8
DB Fly - 4 sets of 8
Arnold Press - 4 sets of 8
Side-Lat Raise - 4 sets of 8
Rope Push-Down - 4 sets of 8
EZ-Bar Skullcrushers - 4 sets of 8

Pull

Barbell Row - 4 sets of 3

Barbell Curl - 4 sets of 3
1 - Arm Row - 4 sets of 8
Lat Pull-Downs - 4 sets of 8
DB Curl - 4 sets of 8
Preacher Curl - 4 sets of 8
DB Shrugs - 4 sets of 8

Legs
Squat - 4 sets of 4
Deadlift - 4 sets of 4
Leg Press - 4 sets of 10

Leg Extension - 4 sets of 10

Lying Leg Curls - 4 sets of 10
Seated Calf Press - 4 sets of 10
Calf Press w/ Leg Press - 4 sets of 10

Push

Bench Press - 4 sets of 4

Incline Bench Press - 4 sets of 4
DB Bench Press - 4 sets of 10
DB Fly - 4 sets of 10
Arnold Press - 4 sets of 10
Side-Lat Raise - 4 sets of 10
Rope Push-Down - 4 sets of 10
EZ-Bar Skullcrushers - 4 sets of 10

Pull

Barbell Row - 4 sets of 4

Barbell Curl - 4 sets of 4
1 - Arm Row - 4 sets of 10
Lat Pull-Downs - 4 sets of 10
DB Curl - 4 sets of 10
Preacher Curl - 4 sets of 10
DB Shrugs - 4 sets of 10

Cycle 1 Week 2
Legs

Squat - 4 sets of 5
Deadlift - 4 sets of 5
Leg Press - 4 sets of 12
Leg Extension - 4 sets of 12
Lying Leg Curls - 4 sets of 12
Seated Calf Press - 4 sets of 12
Calf Press w/ Leg press - 4 sets of 12

Push

Bench Press - 4 sets of 5

Incline Bench Press - 4 sets of 5
DB Bench Press - 4 sets of 12
DB Fly - 4 sets of 12
Arnold Press - 4 sets of 12
Side-Lat Raise - 4 sets of 12
Rope Push-Down - 4 sets of 12
EZ-Bar Skullcrushers - 4 sets of 12

Pull

Barbell Row - 4 sets of 5

Barbell Curl - 4 sets of 5
1 - Arm Row - 4 sets of 12
Lat Pull-Downs - 4 sets of 12
DB Curl - 4 sets of 12
Preacher Curl - 4 sets of 12
DB Shrugs - 4 sets of 12

Legs
Squat - 5 sets of 3
Deadlift - 5 sets of 3
Leg Press - 5 sets of 8

Leg Extension - 5 sets of 8

Lying Leg Curls - 5 sets of 8
Seated Calf Press - 5 sets of 8
Calf Press w/ Leg press - 5 sets of 8

Push

Bench Press - 5 sets of 3

Incline Bench Press - 5 sets of 3
DB Bench Press - 5 sets of 8
DB Fly - 5 sets of 8
Arnold Press - 5 sets of 8
Side-Lat Raise - 5 sets of 8
Rope Push-Down - 5 sets of 8
EZ-Bar Skullcrushers - 5 sets of 8

Pull

Barbell Row - 5 sets of 3

Barbell Curl - 5 sets of 3
1 - Arm Row - 5 sets of 8
Lat Pull-Downs - 5 sets of 8
DB Curl - 5 sets of 8
Preacher Curl - 5 sets of 8
DB Shrugs - 5 sets of 8

Cycle 1 Week 3
Legs
Squat - 5 sets of 4
Deadlift - 5 sets of 4
Leg Press - 5 sets of 10
Leg Extension - 5 sets of 10
Lying Leg Curls - 5 sets of 10
Seated Calf Press - 5 sets of 10
Calf Press w/ Leg press - 5 sets of 10
Push

Bench Press - 5 sets of 4

Incline Bench Press - 5 sets of 4
DB Bench Press - 5 sets of 10
DB Fly - 5 sets of 10
Arnold Press - 5 sets of 10
Side-Lat Raise - 5 sets of 10
Rope Push-Down - 5 sets of 10
EZ-Bar Skullcrushers - 5 sets of 10

Pull

Barbell Row - 5 sets of 4

Barbell Curl - 5 sets of 4
1 - Arm Row - 5 sets of 10
Lat Pull-Downs - 5 sets of 10
DB Curl - 5 sets of 10
Preacher Curl - 5 sets of 10
DB Shrugs - 5 sets of 10

Legs

Squat - 5 sets of 5
Deadlift - 5 sets of 5
Leg Press - 5 sets of 12
Leg Extension - 5 sets of 12

 Lying Leg Curls - 5 sets of 12

Seated Calf Press - 5 sets of 12
Calf Press w/ Leg press - 5 sets of 12
Push

Bench Press - 5 sets of 5

Incline Bench Press - 5 sets of 5
DB Bench Press - 5 sets of 12
DB Fly - 5 sets of 12
Arnold Press - 5 sets of 12
Side-Lat Raise - 5 sets of 12
Rope Push-Down - 5 sets of 12
EZ-Bar Skullcrushers - 5 sets of 12

Pull

Barbell Row - 5 sets of 5

Barbell Curl - 5 sets of 5
1 - Arm Row - 5 sets of 12
Lat Pull-Downs - 5 sets of 12
DB Curl - 5 sets of 12
Preacher Curl - 5 sets of 12
DB Shrugs - 5 sets of 12

Cycle 1 Week 4
Legs

Squat - 2 sets of 3
Deadlift - 2 sets of 3
Leg Press - 2 sets of 8
Leg Extension - 2 sets of 8
Lying Leg Curls - 2 sets of 8
Seated Calf Press - 2 sets of 8
Calf Press w/ Leg press - 2 sets of 8

Push

Bench Press - 2 sets of 3

Incline Bench Press - 2 sets of 3
DB Bench Press - 2 sets of 8
DB Fly - 2 sets of 8
Arnold Press - 2 sets of 8
Side-Lat Raise - 2 sets of 8
Rope Push-Down - 2 sets of 8
EZ-Bar Skullcrushers - 2 sets of 8

Pull

Barbell Row - 2 sets of 3

Barbell Curl - 2 sets of 3
1 - Arm Row - 2 sets of 8
Lat Pull-Downs - 2 sets of 8
DB Curl - 2 sets of 8
Preacher Curl - 2 sets of 8
DB Shrugs - 2 sets of 8

Legs
Squat - 3 sets of 3
Deadlift - 3 sets of 3
Leg Press - 3 sets of 10

Leg Extension - 3 sets of 10

Lying Leg Curls - 3 sets of 10
Seated Calf Press - 3 sets of 10
Calf Press w/ Leg press - 3 sets of 10

Push

Bench Press - 3 sets of 3

Incline Bench Press - 3 sets of 3
DB Bench Press - 3 sets of 10
DB Fly - 3 sets of 10
Arnold Press - 3 sets of 10
Side-Lat Raise - 3 sets of 10
Rope Push-Down - 3 sets of 10
EZ-Bar Skullcrushers - 3 sets of 10

Pull

Barbell Row - 3 sets of 3

Barbell Curl - 3 sets of 3
1 - Arm Row - 3 sets of 10
Lat Pull-Downs - 3 sets of 10
DB Curl - 3 sets of 10
Preacher Curl - 3 sets of 10
DB Shrugs - 3 sets of 10

Cycle 2 week 1