Week 1

Exercise Sets Repetitions Rest Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Bench Press 3 8 1-4 minutes
Row 3 5-8 90-120 seconds
Incline (30) Dumbbell Press 2 8-10 90-120 seconds
Close Grip Front Lat Pulldown 2 8-10 90-120 seconds
Rollouts 3 5-10 60 seconds
Curl-Up 3 15-25 60 seconds

Exercise Sets Repetitions Rest Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Squat 3 8 1-4 minutes
Bulgarian Split Squat 2 8-10 90-120 seconds
Leg Press 3 10 30-40 seconds
Standing Dumbbell Curl 3 10 30-40 seconds
Triceps Pressdown + 2DS 3 10 30-40 seconds
Incline Hammer Curl + 2RP 3 12-15 60-90 seconds
Lying Triceps Extension 3 12-15 60-90 seconds
Standing Calf Raise 5 5-8 90-120 seconds

Exercise Sets Repetitions Rest Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Overhead Press 3 8 1-4 minutes
Wide Grip Front Lat Pulldown 3 10 30-40 seconds
Dumbbell Bench Press 3 10 30-40 seconds
Face Pulls 3 10 30-40 seconds
Bent Over Lateral Raise 2 8-10 90-120 seconds
Body Saw 3 5-10 60 seconds
Pallof Press 4 x 5-10 second holds per side

Exercise Sets Repetitions Rest Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift 3 8 1-4 minutes
Lying Leg Curl 2 8-10 90-120 seconds
Bent-knee Good Morning 3 10 30-40 seconds
Dumbbell Incline Curl + 2RP 3 10 30-40 seconds
Triceps Dip + 2RP 3 5-8 90-120 seconds
Barbell Curl 3 12-15 60-90 seconds
Close Grip Bench Press 3 12-15 60-90 seconds
Single Leg Calf Raise 3 10 30-40 seconds
Week 2

Exercise Sets Repetitions Rest Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Bench Press 4 6 1-4 minutes
Row 3 5-8 90-120 seconds
Incline (30) Dumbbell Press 2 8-10 90-120 seconds
Close Grip Front Lat Pulldown 2 8-10 90-120 seconds
Rollouts 3 5-10 60 seconds
Curl-Up 3 15-25 60 seconds

Exercise Sets Repetitions Rest Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Squat 4 6 1-4 minutes
Bulgarian Split Squat 2 8-10 90-120 seconds
Leg Press 3 10 30-40 seconds
Standing Dumbbell Curl 3 10 30-40 seconds
Triceps Pressdown + 2DS 3 10 30-40 seconds
Incline Hammer Curl + 2RP 3 12-15 60-90 seconds
Lying Triceps Extension 3 12-15 60-90 seconds
Standing Calf Raise 5 5-8 90-120 seconds

Exercise Sets Repetitions Rest Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Overhead Press 4 6 1-4 minutes
Wide Grip Front Lat Pulldown 3 10 30-40 seconds
Dumbbell Bench Press 3 10 30-40 seconds
Face Pulls 3 10 30-40 seconds
Bent Over Lateral Raise 2 8-10 90-120 seconds
Body Saw 3 5-10 60 seconds
Pallof Press 4 x 5-10 second holds per side

Exercise Sets Repetitions Rest Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift 4 6 1-4 minutes
Lying Leg Curl 2 8-10 90-120 seconds
Bent-knee Good Morning 3 10 30-40 seconds
Dumbbell Incline Curl + 2RP 3 10 30-40 seconds
Triceps Dip + 2RP 3 5-8 90-120 seconds
Barbell Curl 3 12-15 60-90 seconds
Close Grip Bench Press 3 12-15 60-90 seconds
Single Leg Calf Raise 3 10 30-40 seconds
Week 3

Exercise Sets Repetitions Rest Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Bench Press 5 5 1-4 minutes
Row 3 5-8 90-120 seconds
Incline (30) Dumbbell Press 2 8-10 90-120 seconds
Close Grip Front Lat Pulldown 2 8-10 90-120 seconds
Rollouts 3 5-10 60 seconds
Curl-Up 3 15-25 60 seconds

Exercise Sets Repetitions Rest Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Squat 5 5 1-4 minutes
Bulgarian Split Squat 2 8-10 90-120 seconds
Leg Press 3 10 30-40 seconds
Standing Dumbbell Curl 3 10 30-40 seconds
Triceps Pressdown + 2DS 3 10 30-40 seconds
Incline Hammer Curl + 2RP 3 12-15 60-90 seconds
Lying Triceps Extension 3 12-15 60-90 seconds
Standing Calf Raise 5 5-8 90-120 seconds

Exercise Sets Repetitions Rest Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Overhead Press 5 5 1-4 minutes
Wide Grip Front Lat Pulldown 3 10 30-40 seconds
Dumbbell Bench Press 3 10 30-40 seconds
Face Pulls 3 10 30-40 seconds
Bent Over Lateral Raise 2 8-10 90-120 seconds
Body Saw 3 5-10 60 seconds
Pallof Press 4 x 5-10 second holds per side

Exercise Sets Repetitions Rest Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift 5 5 1-4 minutes
Lying Leg Curl 2 8-10 90-120 seconds
Bent-knee Good Morning 3 10 30-40 seconds
Dumbbell Incline Curl + 2RP 3 10 30-40 seconds
Triceps Dip + 2RP 3 5-8 90-120 seconds
Barbell Curl 3 12-15 60-90 seconds
Close Grip Bench Press 3 12-15 60-90 seconds
Single Leg Calf Raise 3 10 30-40 seconds
Week 4

Exercise Sets Repetitions Rest Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Bench Press 3 5 1-4 minutes
Row 2 5 90-120 seconds
Incline (30) Dumbbell Press 1 8-10
Close Grip Front Lat Pulldown 1 8-10
Rollouts 2 5-10 60 seconds
Curl-Up 2 15-25 60 seconds

Exercise Sets Repetitions Rest Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Squat 3 5 1-4 minutes
Bulgarian Split Squat 1 8-10
Leg Press 2 10 30-40 seconds
Standing Dumbbell Curl 2 10 30-40 seconds
Triceps Pressdown 2 10 30-40 seconds
Incline Hammer Curl 1 12-15
Lying Triceps Extension 1 12-15
Standing Calf Raise 2 5 90-120 seconds

Exercise Sets Repetitions Rest Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Overhead Press 3 5 1-4 minutes
Wide Grip Front Lat Pulldown 2 10 30-40 seconds
Dumbbell Bench Press 2 10 30-40 seconds
Face Pulls 2 10 30-40 seconds
Bent Over Lateral Raise 1 8-10
Body Saw 2 5-10 60 seconds
Pallof Press 2 x 5-10 second holds per side

Exercise Sets Repetitions Rest Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift 3 5 1-4 minutes
Lying Leg Curl 1 8-10
Bent-knee Good Morning 2 10 30-40 seconds
Dumbbell Incline Curl 2 10 30-40 seconds
Triceps Dip 2 5 90-120 seconds
Barbell Curl 1 12-15
Close Grip Bench Press 1 12-15
Single Leg Calf Raise 2 10 30-40 seconds