Week 1
Day 1 Legs
Exercise Sets Repetitions
Leg press 4 10 to 12
Squats 3 8 to 12
Split Squat 3 8 to 12
Barbell Stiff leg Deadlift 5 8 to 12
Lying Leg curl 5 8 to 12
Seated Calf Raise 4 8 to 12
Lying Calf Press 4 8 to 12
Hanging leg raise 5 Failure
Inclined Leg raise 5 Failure
Day 2 Chest and Triceps
Exercise Sets Repetitions
Rotator Cuffs Warm Up
Inclined Dumbbell Press 3 10 to 12
Dumbbell Bench Press 3 10 to 12
Inclined Fly 3 10 to 12
Weighted Dips 3 10 to 12
Triceps Push down 3 10 to 12
Bent over Cable Triceps 3 10 to 12
extension
Close Grip Bench Press 3 10 to 12
Day 3 Shoulders
Exercise Sets Repetitions
Rotator Cuffs Warm up Standing
Dumbbell lifts
Cuban Press 4 10 to 12
Standing Lateral Raise 3 10 to 12
Barbell Front Raise 3 10 to 12
Bent Over rear Delt raise 4 10 to 12
Leg raise 4 10 to 12
Roll out 4 10 to 12
Day 4 Back
Exercise Sets Repetitions
10 mins of foam rolling
Barbell rows 3 10 to 12
Seated cable row 3 10 to 12
Dumbell pullover 3 10 to 12
Single arm dumbbell row 3 10 to 12
Lat Pull down 3 10 to 12
Dead lift 3 10 to 12
Day 5 Biceps, Calves, and abs.
Exercise Sets Repetitions
Barbell Curl 4 10 to 12
Alternating Dumbell curl 4 10 to 12
EZ bar curl 4 10 to 12
Calf press 4 10 to 12
Standing Calf press 4 10 to 12
Lying leg raises 4 failure
Jack Knife 4 failure
Day 8 Legs and Abs
Exercise Sets Repetitions
Barbell Squats 2 14 to 18
Wide stance squats 2 14 to 18
Leg extension 4 14 to 18
Hamstring Curl 4 14 to 18
Hack squats 4 14 to 18
Seated calves 4 18 to 20
Abs 4 Failure
Day 9 Chest and Triceps
Exercise Sets Repetitions
Inclined Dumbell Press 4 14 to 18
Dumbell Bench Press 4 14 to 18
Inclined Dumbell FLy 4 14 to 18
Inclined EZ bar 4 14 to 18
Tricep Dips 3 failure
Tricep Push down 4 14 to 18
Day10 Shoulders and Abs
Exercise Sets Repetitions
Seated Dumbell Press 4 14 to 18
Seated Lateral raise 4 14 to 18
Inclined dumbbell rear raise 4 14 to 18
Inclined Dumbell front raise 4 14 to 18
Dumbell shrug 4 14 to 18
Abs 6 failure
Day11 Back
Exercise Sets Repetitions
Bent dumbbell row warmup 10
Pull ups 3 Failure
Close grip pullups 3 Failure
Single Arm Dumbell ROw 3 14 to 18
Inclined Dumbel Row 3 14 to 18
Lat pull down behind head 3 14 to 18
Day 12 Biceps Abs and Calves
Exercise Sets Repetitions
Alternate Dumbbell curl 3 14 to 18
Preacher curls 3 14 to 18
Cable Curls 3 14 to 18
Standing Calf press 4 16 to 18
Cable Crunch 4 failure
Dumbbell Weighted Crunch 4 failure
Day 15 Legs
Exercise Sets Repetitions
Barbell Squats 2 14 to 18
Leg extension 4 14 to 18
Hamstring Curl 4 14 to 18
Seated calves 4 18 to 20
Barbell Squats 4 14 to 18
Abs 4 Failure
Day 16 Chest and triceps
Exercise Sets Repetitions
Incline Bench Press 2 drop set 20 to 25
Bench press 2 drop sets 20 to 25
Dumbbell Fly 3 Drop sets 15 to 20
Cable crossover 2 Drop sets 15 to 20
Triceps Push down 3 Drop sets 15 to 20
Bent over triceps extension 3 Drop sets 15 to 20
Overhead dumbbell extension 3 Drop Sets 15 to 20
Close grip bench press 3 Drop sets 15 to 20
Day 17 Shoulder and Abs
Exercise Sets Repetitions
Dumbell Shoulder Press 3 drop set 20 to 25
Dumbell Lateral raise 3 drop sets 20 to 25
Dumbbell Front raisey 3 Drop sets 15 to 20
Bent over rear delt raise 4 Drop sets 15 to 20
Side lateral to front raise 4 Drop sets 15 to 20
Dumbbell Shrug 3 Drop sets 15 to 20
Hanging Leg raise 3 Drop Sets 15 to 20
Weighted crunches 3 Drop sets 15 to 20
Day 18 Back
Exercise Sets Repetitions
Dumbell Bent over row 2 , 1 drop set 20 to 25
Lat pull down 3 Superset 20 to 25
Reverse grip pull down 3 Super sets 15 to 20
Inclined Dumbbell row 3 Super sets 15 to 20
St arm Pull down 3 Super sets 15 to 20
Deadlifts 3 sets 15 to 20
Day 19 Biceps Calves and Abs
Exercise Sets Repetitions
Wide Barbell curls 2 , 1 drop set 20 to 25
Close grip Bicep curls 1 Dropset 2 regular 20 to 25
Calf press 3 sets 15 to 20
Standing Calf press 3 sets 15 to 20
Leg raise 3 sets 15 to 20
Medicine ball crunch 3 sets 15 to 20
Day 22 Legs
Exercise Sets Repetitions
Leg extensions 4 sets 20 to 25
Leg press 4 sets 20 to 25
Squats 3 sets 15 to 20
Kettle bell squats 3 sets 15 to 20
Lying hamstring curls 3 sets 15 to 20
Stiff legged deadlift 3 sets 15 to 20
Day 23 Chest and triceps
Exercise Sets Repetitions
Inclined Dumbbell press 4 sets 10 to 12
Bench press 3 sets 10 to 12
Declined Dumbbell press 3 sets 10 to 12
Peck deck fly 7 sets 10 to 12
Reverse triceps push down 3 sets 10to 12
Close grip press 3 sets 10 to 12
Overhead dumbbell extn 3 sets 10 to 12
Rope triceps push down 7 sets 10 to 12
Day24 Shoulders and Abs
Exercise Sets Repetitions
Dumbbell Military press 4 sets 10 to 12
Seated Lateral raise 3 sets 10 to 12
Inclined spider front raise 3 sets 10 to 12
Reverse Peck deck fly 3 sets 10 to 12
Barbell shoulder press 7 sets 10to 12
Close grip press 3 sets 10 to 12
Barbell roll out abs 3 sets 10 to 12
Leg raise 3 sets 10 to 12
Day 25 Back
Exercise Sets Repetitions
Wide grip Pull up 2 sets 10 to 12
V-Bar pull up 2 sets 10 to 12
Single Arm Dumbbell row 4 sets 10 to 12
T-bar row 4 sets 10 to 12
Barbell Shrugs 2 sets 10to 12
Seated Cable row 7 sets 10 to 12
Day 26 Biceps and Calves
Exercise Sets Repetitions
Cable Preacher Curls 4 sets 10 to 12
Alt inclined Dumbell curls 3 sets 10 to 12
Cable Curls 3 sets 10 to 12
Ez bar spider curls 7 sets 10 to 12
Seated Calf Raise 3 sets 10to 12
Leg Calf press 7 sets 10 to 12
Day 29 Legs
Exercise Sets Repetitions
Barbell Squats 3 sets 10 to 12
Leg extension 3 sets 10 to 12
Hamstring Curls 3 sets 10 to 12
Seated Calf Raise 3 sets 10 to 12
Leg press 3 sets 10to 12
Day 30 Chest and Abs
Exercise Sets Repetitions
Dumbbell Bench press 10 sets 10 to 12
Inclined Dumbbell Fly 5 sets 10 to 12
Dumbbell decline press 5 sets 10 to 12
Cross over cable 3 sets 10 to 12
Leg raise 10 sets 10to 12
