SHORTCUT TO SIZE

WORKOUT PROGRAM
PHASE 1: WEEK 1
Rest-pause set as last set of each exercise
WORKOUT 1: CHEST, TRICEPS, CALVES
EXERCISE SETS x REPS
Bench Press 4 x 12-15
Incline Dumbell Press 3 x 12-15
Incline Dumbbell Hex Press 3 x 12-15
Cable Crossover 3 x 12-15

Triceps Pressdown 3 x 12-15

Lying Triceps Extension 3 x 12-15

Standing Calf Raise 4 x 25-30

Seated Calf Raise 4 x 25-30

WORKOUT 2: BACK, BICEPS, ABS

EXERCISE SETS x REPS
Underhand Bent-Over Row 4 x 12-15
Lat Pulldown 3x 12-15
Single Hand Dumbell Row 3 x 12-15
Seated Row 3 x 12-15
Straight Arm Pulldown 3 x 12-15

Barbell curl 4 x 12-15

Dumbbell Incline Curl 3 x 12-15

Hip Thrust 3 x 20-30*

Crunch 3 x 20-30*
Oblique Crunch 3 x 20-30*

* Shoot for at least 20-30 reps, but if you can do more,

continue until reaching failure. If you cannot complete
20 reps, do as many as you can tring to get as close to
20 reps as possible.
WORKOUT 3: SHOULDERS, TRAPS, CALVES WORKOUT 2: BACK, BICEPS, ABS

EXERCISE SETS x REPS EXERCISE SETS x REPS

Dumbbell Shoulder Press 4 x 12-15 Underhand Bent-Over Row 4 x 9-11
Dumbbell Lateral Raise 3 x 12-15 Lat Pulldown 3x 9-11
One-Arm Cable Front Raise 3 x 12-15 Single Hand Dumbell Row 3 x 9-11
High Cable Rear Delt Fly 3x 12-15 Seated Row 3 x 9-11
Face Pulls 3 x 12-15 Straight Arm Pulldown 3 x 9-11
Dumbbell Shrug 4 x 12-15
Barbell curl 4 x 9-11
Seated Calf Raise 4 x 25-30 Dumbbell Incline Curl 3 x 9-11
Leg Press Calf Raise 4 x 25-30
Hanging Leg Raise 3 x 15-19*
Weighted Crunch 3 x 15-19
WORKOUT 4: LEGS AND ABS Dumbbell Side Bend 3 x 15-19

EXERCISE SETS x REPS * If you cannot complete 15 reps, do as many as you can trying
Squat 4 x 12-15 to get as close to 15 reps as possible.
One-Leg Leg Press 3 x 12-15
Leg Extension 3 x 12-15
Romanian Deadlift 4 x 12-15 WORKOUT 3: SHOULDERS, TRAPS, CALVES
Lying Leg Curl 3 x 12-15 EXERCISE SETS x REPS
Dumbbell Shoulder Press 4 x 9-11
Hip Thrust 3 x 20-30* Dumbbell Lateral Raise 3 x 9-11
Crunch 3 x 20-30* One-Arm Cable Front Raise 3 x 9-11
Plank 3 x 1 minute High Cable Rear Delt Fly 3x 9-11
* Shoot for at least 20-30 reps, but if you can do more, continue Face Pulls 3 x 9-11
until reaching failure. If you cannot complete 20 reps, do as Dumbbell Shrug 4 x 9-11
many as you can trying to get as close to 20 reps as possible.
Seated Calf Raise 4 x 15-20
Leg Press Calf Raise 4 x 15-20
PHASE 1: WEEK 2
Rest-pause set as last set of each exercise

WORKOUT 1: CHEST, TRICEPS, CALVES WORKOUT 4: LEGS AND ABS

EXERCISE SETS x REPS EXERCISE SETS x REPS

Bench Press 4 x 9-11 Squat 4 x 9-11
Incline Dumbell Press 3 x 9-11 One-Leg Leg Press 3 x 9-11
Incline Dumbbell Hex Press 3 x 9-11 Leg Extension 3 x 9-11
Cable Crossover 3 x 9-11 Romanian Deadlift 4 x 9-11
Lying Leg Curl 3 x 9-11
Triceps Pressdown 3 x 9-11
Lying Triceps Extension 3 x 9-11 Hanging Leg Raise 3 x 15-19*
Side Plank 3 x 1 min.

Standing Calf Raise 4 x 15-20

* If you cannot complete 15 reps, do as many as you can trying
Seated Calf Raise 4 x 15-20
to get as close to 15 reps as possible.
 Seated Calf Raise 4 x 10-14
PHASE 1: WEEK 3 Leg Press Calf Raise 4 x 10-14
Drop set as last set of each exercise

WORKOUT 1: CHEST, TRICEPS, CALVES

WORKOUT 4: LEGS AND ABS
EXERCISE SETS x REPS
EXERCISE SETS x REPS
Bench Press 4 x 6-8
Squat 4 x 6-8
Incline Dumbell Press 3 x 6-8
One-Leg Leg Press 3 x 6-8
Incline Dumbbell Hex Press 3 x 6-8
Leg Extension 3 x 6-8
Cable Crossover 3 x 6-8
Romanian Deadlift 4 x 6-8
Lying Leg Curl 3 x 6-8
Triceps Pressdown 3 x 6-8
Lying Triceps Extension 3 x 6-8
Weighted Hip Thrust* 3 x 10-14
Cable Crunch 3 x 10-14
Standing Calf Raise 4 x 10-14
Cable Woodchopper 3 x 10-14
Seated Calf Raise 4 x 10-14
*Perform the hip thrust while holding a medicine ball or
dumbbell between your feet, or while wearing ankle weights.
WORKOUT 2: BACK, BICEPS, ABS
EXERCISE SETS x REPS PHASE 1: WEEK 4
Underhand Bent-Over Row 4 x 6-8 Drop set as last set of each exercise
Lat Pulldown 3x 6-8 WORKOUT 1: CHEST, TRICEPS, CALVES
Single Arm Dumbell Row 3 x 6-8
Seated Row 3 x 6-8 EXERCISE SETS x REPS
Straight Arm Pulldown 3 x 6-8 Bench Press 4 x 3-5
Incline Dumbell Press 3 x 3-5
Barbell curl 4 x 6-8 Incline Dumbbell Hex Press 3 x 3-5
Dumbbell Incline Curl 3 x 6-8 Cable Crossover 3 x 3-5

Weighted Hip Thrust* 3 x 10-14 Triceps Pressdown 3 x 3-5

Cable Crunch 3 x 10-14 Lying Triceps Extension 3 x 3-5
Cable Oblique Crunch 3 x 10-14
Standing Calf Raise 4 x 6-9
*Perform the hip thrust while holding a medicine ball or
Seated Calf Raise 4 x 6-9
dumbbell between your feet, or while wearing ankle weights.

WORKOUT 2: BACK, BICEPS, ABS

WORKOUT 3: SHOULDERS, TRAPS, CALVES
EXERCISE SETS x REPS
EXERCISE SETS x REPS Underhand Bent-Over Row 4 x 3-5
Dumbbell Shoulder Press 4 x 6-8 Lat Pulldown 3x 3-5
Dumbbell Lateral Raise 3 x 6-8 One arm Dumbell Row 3 x 3-5
One-Arm Cable Front Raise 3 x 6-8 Seated Row 3 x 3-5
High Cable Rear Delt Fly 3x 6-8 Straight Arm Pulldown 3 x 3-5
Face Pulls 3 x 6-8
Dumbbell Shrug 4 x 6-8 Barbell curl 4 x 3-5
Dumbbell Incline Curl 3 x 3-5 Triceps R o p e Pressdown 3 x 12-15
Smith Machine Hip Thrust 3 x 6-9 Dumbbell Overhead Triceps Extension 3 x 12-15
Machine Crunch 3 x 6-9
Band Roundhouse Elbow 3 x 6-9 Standing Calf Raise 4 x 25-30
Seated Calf Raise 4 x 25-30

WORKOUT 3: SHOULDERS, TRAPS, CALVES

WORKOUT 2: BACK, BICEPS, ABS
EXERCISE SETS x REPS
Dumbbell Shoulder Press 4 x 3-5 EXERCISE SETS x REPS
Dumbbell Lateral Raise 3 x 3-5 Deadlift 4x 12-15
One-Arm Cable Front Raise 3 x 3-5 Overhand Bent-Over Row 3 x 12-15
High Cable Rear Delt Fly 3x 3-5 T Bar Row 3 x 12-15
Face Pulls 3 x 3-5 Reverse-Grip Pulldown 3 x 12-15
Dumbbell Shrug 4 x 3-5
Barbell curl 4 x 12-15
Seated Calf Raise 4 x 6-9 Preacher Curl 3 x 12-15
Leg Press Calf Raise 4 x 6-9
Hip Thrust 3 x 20-30*
Crunch 3 x 20-30*
WORKOUT 4: LEGS AND ABS Oblique Crunch 3 x 20-30*

EXERCISE SETS x REPS * Shoot for at least 20-30 reps, but if you can do more, continue
until reaching failure. If you cannot complete 20 reps, do as
Squat 4 x 3-5
many as you can tring to get as close to 20 reps as possible.
One-Leg Leg Press 3 x 3-5
Leg Extension 3 x 3-5
Romanian Deadlift 4 x 3-5
WORKOUT 3: SHOULDERS, TRAPS, CALVES
Lying Leg Curl 3 x 3-5
EXERCISE SETS x REPS
Smith Machine Hip Thrust 3 x 6-9 Dumbbell Shoulder Press 4 x 12-15
Machine Crunch 3 x 6-9 Dumbell Lateral Raise 3 x 12-15
Plank 3 x 75 sec. One-Arm Cable Lateral Raise 3 x 12-15
Bent-Over Rear Delt Fly 3x 12-15
PHASE 2: WEEK 1 Seated Face Pulls 3 x 12-15
Barbell Shrug 4 x 12-15
Rest-pause set as last set of each exercise

WORKOUT 1: CHEST, TRICEPS, CALVES Seated Calf Raise 4 x 25-30

Leg Press Calf Raise 4 x 25-30
EXERCISE SETS x REPS
Dumbell Press 4 x 12-15 WORKOUT 4: LEGS AND ABS
Incline Bench Press 3 x 12-15
Decline Dumbell Press 3 x 12-15 EXERCISE SETS x REPS
Peck Deck/ Cable Fly (Mid Chest) 3 x 12-15 Squat 4 x 12-15
Front Squat 3 x 12-15
Leg Extension 3 x 12-15 WORKOUT 3: SHOULDERS, TRAPS, CALVES
Romanian Deadlift 4 x 12-15 EXERCISE SETS x REPS
Lying Leg Curl 3 x 12-15 Dumbbell Shoulder Press 4 x 9-11
Dumbell Lateral Raise 3 x 9-11
Hip Thrust 3 x 20-30* One-Arm Cable Lateral Raise 3 x 9-11
Crunch 3 x 20-30* Bent-Over Dumbell Fly 3x 9-11
Plank 3 x 75 sec. Seated Face Pulls 3 x 9-11
* Shoot for at least 20-30 reps, but if you can do more, continue Barbell Shrug 4 x 9-11
until reaching failure. If you cannot complete 20 reps, do as
many as you can trying to get as close to 20 reps as possible. Seated Calf Raise 4 x 15-20
Leg Press Calf Raise 4 x 15-20
PHASE 2: WEEK 2
Rest-pause set as last set of each exercise
WORKOUT 4: LEGS AND ABS
WORKOUT 1: CHEST, TRICEPS, CALVES
EXERCISE SETS x REPS
EXERCISE SETS x REPS Squat 4 x 9-11
Dumbell Press 4 x 9-11 Front Squat 3 x 9-11
Incline Bench Press 3 x 9-11 Leg Extension 3 x 9-11
Decline Dumbbell Press 3 x 9-11 Romanian Deadlift 4 x 9-11
Peck Deck/ Cable Fly (Mid Chest) 3 x 9-11 Lying Leg Curl 3 x 9-11

Triceps Rope Pressdown 3 x 9-11 Hanging Leg Raise 3 x 15-19*

Dumbbell Overhead Triceps Extension 3 x 9-11 Weighted Crunch 3 x 15-19
Side Plank 3 x 75 sec.
Standing Calf Raise 4 x 15-20
* If you cannot complete 15 reps, do as many as you can trying
Seated Calf Raise 4 x 15-20
to get as close to 15 reps as possible.

WORKOUT 2: BACK, BICEPS, ABS PHASE 2: WEEK 3

EXERCISE SETS x REPS Drop set as last set of each exercise
Deadlift 4 x 9-11
WORKOUT 1: CHEST, TRICEPS, CALVES
Overhand Bent Over row 3 x 9-11
T Bar Row 3 x 9-11 EXERCISE SETS x REPS
Reverse-Grip Pulldown 3 x 9-11 Dumbell Press 4 x 6-8
Incline Bench Press 3 x 6-8
Barbell curl 4 x 9-11 Decline Dumbell Press 3 x 6-8
Preacher Curl 3 x 9-11 Peck Deck/ Cable Fly (Mid Chest) 3 x 6-8

Hanging Leg Raise 3 x 15-19* Triceps Rope Pressdown 3 x 6-8

Weighted Crunch 3 x 15-19 Dumbbell Overhead Triceps Extension 3 x 6-8
Dumbbell Side Bend 3 x 15-19
Standing Calf Raise 4 x 10-14
*If you cannot complete 15 reps, do as many as you can trying
Seated Calf Raise 4 x 10-14
to get as close to 15 reps as possible.
WORKOUT 2: BACK, BICEPS, ABS PHASE 2: WEEK 4
Drop set as last set of each exercise
EXERCISE SETS x REPS
Deadlift 4 x 6-8 WORKOUT 1: CHEST, TRICEPS, CALVES
Overhand Bent Over Row 3 x 6-8
EXERCISE SETS x REPS
T Bar Row 3 x 6-8
Dumbell Press 4 x 3-5
Reverse-Grip Pulldown 3 x 6-8
Incline Bench Press 3 x 3-5
Decline Dumbell Press 3 x 3-5
Barbell curl 4 x 6-8
Peck Deck/ Cable Fly (Mid Chest) 3 x 3-5
Preacher Curl 3 x 6-8
Triceps Pressdown 3 x 3-5
Dumbbell Overhead Triceps Extension 3 x 3-5
Weighted Hip Thrust* 3 x 10-14
Cable Crunch 3 x 10-14
Standing Calf Raise 4 x 6-9
Cable Oblique Crunch 3 x 10-14
Seated Calf Raise 4 x 6-9
*Perform the hip thrust while holding a medicine ball or
dumbbell between your feet, or while wearing ankle weights.
WORKOUT 2: BACK, BICEPS, ABS

WORKOUT 3: SHOULDERS, TRAPS, CALVES EXERCISE SETS x REPS

Deadlift 4 x 3-5
EXERCISE SETS x REPS Overhand Bent Over Row 3 x 3-5
Dumbbell Shoulder Press 4 x 6-8 T-Bar Row 3 x 3-5
Dumbell Lateral Raise 3 x 6-8 Reverse-Grip Pulldown 3 x 3-5
One-Arm Cable Lateral Raise 3 x 6-8
Bent-Over Dumbell Fly Barbell curl 4 x 3-5
Seated Face Pulls 3 x 6-8 Preacher Curl 3 x 3-5
Barbell Shrug 4 x 6-8
Smith Machine Hip Thrust 3 x 6-9
Seated Calf Raise 4 x 10-14 Machine Crunch 3 x 6-9
Leg Press Calf Raise 4 x 10-14 Band Roundhouse Elbow 3 x 6-9

WORKOUT 4: LEGS AND ABS WORKOUT 3: SHOULDERS, TRAPS, CALVES

EXERCISE SETS x REPS EXERCISE SETS x REPS
Squat 4 x 6-8 Dumbbell Shoulder Press 4 x 3-5
Front Squat 3 x 6-8 Dumbell Lateral Raise 3 x 3-5
Leg Extension 3 x 6-8 One-Arm Cable Lateral Raise 3 x 3-5
Romanian Deadlift 4 x 6-8 Bent-Over Dumbell Fly 3x 3-5
Lying Leg Curl 3 x 6-8 Seated Face Pulls 3 x 3-5
Barbell Shrug 4 x 3-5
Weighted Hip Thrust* 3 x 10-14
Cable Crunch 3 x 10-14 Seated Calf Raise 4 x 6-9
Cable Woodchopper 3 x 10-14 Leg Press Calf Raise 4 x 6-9
* Perform the hip thrust while holding a medicine ball or
dumbbell between your feet, or while wearing ankle weights.
 Crunch 3 x 20-30*
WORKOUT 4: LEGS AND ABS
Oblique Crunch 3 x 20-30*
EXERCISE SETS x REPS
* Shoot for at least 20-30 reps, but if you can do more, continue
Squat 4 x 3-5 until reaching failure. If you cannot complete 20 reps, do as
Front Squat 3 x 3-5 many as you can trying to get as close to 20 reps as possible.
Leg Extension 3 x 3-5
Romanian Deadlift 4 x 3-5
Lying Leg Curl 3 x 3-5 WORKOUT 3: SHOULDERS, TRAPS, CALVES
EXERCISE SETS x REPS
Smith Machine Hip Thrust 3 x 6-9
Dumbbell Shoulder Press 4 x 12-15
Machine Crunch 3 x 6-9
Dumbbell Lateral Raise 3 x 12-15
Plank 3 x 90 sec.
Cable Lateral Raise 3 x 12-15
Bent-Over Rear Delt Fly 3x 12-15
PHASE 3: WEEK 1 Face Pulls 3 x 12-15
Rest-pause set as last set of each exercise One-Arm Smith Machine Shrug 4 x 12-15
WORKOUT 1: CHEST, TRICEPS, CALVES
Seated Calf Raise 4 x 25-30
EXERCISE SETS x REPS Leg Press Calf Raise 4 x 25-30
Bench Press 4 x 12-15
Incline Dumbbell Press 3 x 12-15
Incline Hex Press 3 x 12-15 WORKOUT 4: LEGS AND ABS
Cable Crossover 3 x 12-15
EXERCISE SETS x REPS
Squat 4 x 12-15
Triceps Pressdown 3 x 12-15
Leg Press 3 x 12-15
One-Arm Overhead
Cable Triceps Extension 3 x 12-15 Leg Extension 3 x 12-15
Romanian Deadlift 4 x 12-15
Lying Leg Curl 3 x 12-15
Standing Calf Raise 4 x 25-30
Seated Calf Raise 4 x 25-30 Hip Thrust 3 x 20-30*
Crunch 3 x 20-30*
Plank 3 x 90 sec.
WORKOUT 2: BACK, BICEPS, ABS * Shoot for at least 20-30 reps, but if you can do more, continue
until reaching failure. If you cannot complete 20 reps, do as
EXERCISE SETS x REPS many as you can trying to get as close to 20 reps as possible.
Underhand Bent-Over Row 4 x 12-15
Lat Pulldown 3 x 12-15
One arm Dumbell Row 3x 12-15 PHASE 3: WEEK 2
Straight-Arm Pulldown 3 x 12-15 Rest-pause set as last set of each exercise
Seated Cable Row 3 x 12-15
WORKOUT 1: CHEST, TRICEPS, CALVES

Barbell curl 4 x 12-15 EXERCISE SETS x REPS

Dumbbell Concentration Curl 3 x 12-15 Bench Press 4 x 9-11
Incline Dumbbell Press 3 x 9-11
Hip Thrust 3 x 20-30* Incline Dumbbell Hex Press 3 x 9-11
Cable Crossover 3 x 9-11
Triceps Pressdown 3 x 9-11 Romanian Deadlift 4 x 9-11
One-Arm Overhead Lying Leg Curl 3 x 9-11
Cable Triceps Extension 3 x 9-11
Hanging Leg Raise 3 x 15-19*
Standing Calf Raise 4 x 15-20 Weighted Crunch 3 x 15-19
Seated Calf Raise 4 x 15-20 Side Plank 3 x 90 sec.
* If you cannot complete 15 reps, do as many as you can trying
to get as close to 15 reps as possible.
WORKOUT 2: BACK, BICEPS, ABS

EXERCISE SETS x REPS PHASE 3: WEEK 3

Underhand Bent-Over Row 4 x 9-11 Drop set as last set of each exercise
Lat Pulldown 3 x 9-11
One arm Dumbell Row 3x 9-11 WORKOUT 1: CHEST, TRICEPS, CALVES
Straight-Arm Pulldown 3 x 9-11
EXERCISE SETS x REPS
Seated Cable Row 3 x 9-11
Bench Press 4 x 6-8
Incline Dumbbell Press 3 x 6-8
Barbell curl 4 x 9-11
Incline Dumbbell Hex Press 3 x 6-8
Dumbbell Concentration Curl 3 x 9-11
Cable Crossover 3 x 6-8
Hanging Leg Raise 3 x 15-19*
Triceps Pressdown 3 x 6-8
Weighted Crunch 3 x 15-19
One-Arm Overhead
Dumbbell Side Bend 3 x 15-19 Cable Triceps Extension 3 x 6-8
*If you cannot complete 15 reps, do as many as you can trying
to get as close to 15 reps as possible. Standing Calf Raise 4 x 10-14
Seated Calf Raise 4 x 10-14

WORKOUT 3: SHOULDERS, TRAPS, CALVES

WORKOUT 2: BACK, BICEPS, ABS
EXERCISE SETS x REPS
EXERCISE SETS x REPS
Dumbbell Shoulder Press 4 x 9-11
Underhand Bent-Over Row 4 x 6-8
Dumbbell Lateral Raise 3 x 9-11
Lat Pulldown 3 x 6-8
Cable Lateral Raise 3 x 9-11
One arm Dumbell Row 3x 6-8
Bent-Over Rear Delt Fly 3x 9-11
Straight-Arm Pulldown 3 x 6-8
Face Pulls 3 x 9-11
Seated Cable Row 3 x 6-8
One-Arm Smith Machine Shrug 4 x 9-11
Barbell curl 4 x 6-8
Seated Calf Raise 4 x 15-20
Dumbbell Concentration Curl 3 x 6-8
Leg Press Calf Raise 4 x 15-20
Weighted Hip Thrust* 3 x 10-14
Cable Crunch 3 x 10-14
WORKOUT 4: LEGS AND ABS Cable Oblique Crunch 3 x 10-14
EXERCISE SETS x REPS *Perform the hip thrust while holding a medicine ball or
Squat 4 x 9-11 dumbbell between your feet, or while wearing ankle weights.
Leg Press 3 x 9-11
Leg Extension 3 x 9-11
 WORKOUT 3: SHOULDERS, TRAPS, CALVES
EXERCISE SETS REPS
Dumbbell Shoulder Press 4 x 6-8
Dumbbell Lateral Raise 3 x 6-8
Cable Latteral Raise 3 x 6-8
Bent-Over Rear Delt Fly 3x 6-8
Face Pulls 3 x 6-8
One-Arm Smith Machine Shrug 4 x 6-8

Seated Calf Raise 4 x 10-14

Leg Press Calf Raise 4 x 10-14

WORKOUT 4: LEGS AND ABS

EXERCISE SETS REPS
Squat 4 x 6-8
Leg Press 3 x 6-8
Leg Extension 3 x 6-8
Romanian Deadlift 4 x 6-8
Lying Leg Curl 3 x 6-8

Weighted Hip Thrust* 3 x 10-14

Cable Crunch 3 x 10-14
Cable Woodchopper 3 x 10-14
*Perform the hip thrust while holding a medicine ball or dumbbell
between your feet, or while wearing ankle weights.

PHASE 3: WEEK 4
Drop set as last set of each exercise

WORKOUT 1: CHEST, TRICEPS, CALVES

EXERCISE SETS REPS

Bench Press 4 x 3-5
Incline Dumbbell Press 3 x 3-5
Incline Dumbbell Hex Press 3 x 3-5
Cable Crossover 3 x 3-5
Triceps Pressdown 3 x 3-5
One-Arm Overhead Cable Triceps Extension 3 x 3-5

Standing Calf Raise 4 x 6-9

Seated Calf Raise 4 x 6-9
WORKOUT 2: BACK, BICEPS, ABS

EXERCISE SETS x REPS

Underhand Bent-Over Row 4 x 3-5
Lat Pulldown 3 x 3-5
One arm Dumbell Row 3x 3-5
Straight-Arm Pulldown 3 x 3-5
Seated Cable Row 3 x 3-5

Barbell curl 4 x 3-5

Dumbbell Concentration Curl 3 x 3-5

Smith Machine Hip Thrust 3 x 6-9

Machine Crunch 3 x 6-9
Band Roundhouse Elbow 3 x 6-9

WORKOUT 3: SHOULDERS, TRAPS, CALVES

EXERCISE SETS x REPS
Dumbbell Shoulder Press 4 x 3-5
Dumbbell Lateral Raise 3 x 3-5
Cable Lateral Raise 3 x 3-5
Bent-Over Rear Delt Fly 3x 3-5
Face Pulls 3 x 3-5
One-Arm Smith Machine Shrug 4 x 3-5

Seated Calf Raise 4 x 6-9

Leg Press Calf Raise 4 x 6-9

WORKOUT 4: LEGS AND ABS

EXERCISE SETS x REPS
Squat 4 x 3-5
Leg Press 3 x 3-5
Leg Extension 3 x 3-5
Romanian Deadlift 4 x 3-5
Lying Leg Curl 3 x 3-5

Smith Machine Hip Thrust 3 x 6-9

Machine Crunch 3 x 6-9
Plank 3 x 105 sec.
In week one your rep range will be 12-15 reps. In week two you bump up all the weights and drop reps
down to 9-11. Week three adds weight again to each exercise to drop the rep range down to 6-8. And in
week four you bump the weight up again to drop reps down to 3-5 per set. Those are the four
microcycles that you will repeat. On the fourth week you have completed the first 4-week phase. On the
fifth week you drop the weight back down and start all over at 12-15 reps per set. This is the start of
Phase 2. But now you will be able to do each rep range with at least 5 and up to 20 pounds more than
you could in Phase 1. In the sixth week, or week 2 of Phase 2, you will be back at 9-11 reps per set. In
week 7, or week 3 of phase 2, weight will go up again to drop your repa down to 6-8 per set. And in
week 8, or week 4 of phase 2, weight will go up to limit reps to 3-5 per set. That completes Phase 2. And
in week 9 you start The final phase, phase 3 by dropping back down to 12-15 reps per set and run
through the four microcycles again until you are back down at 3-5 reps per set. Of course, in each phase
you will be using 5-20 pounds more than you did in phase 2 and 10-40 pounds more than you used in
Phase 1. This is how you get stronger... Much stronger, over this 12-week program.

The constant increase in weight each week and the recycling of these four phases leads to impressive
strength gains. The microcyles also lead to muscle hypertrophy due to the constant changing up of the
rep ranges each and every week. Another reason for the strength and mass gains has to do with the fact
that you keep the weight steady on each exercise for all sets and you are forced to complete the
minimum number of reps in that rep range.

Focus: Maximizing Muscle Growth – During weeks one and two of each phase of the
program, you will do one rest-pause on the last set of each exercise. To do this, reach muscle
failure on the last set, then rack the weight and rest 15 seconds. Then continue the set until
you reach muscle failure again. During weeks three and four of all phases, you will do a drop
set on the last set of each exercise. To do this, take the last set to muscle failure then
immediately reduce the weight to the amount you used for that exercise during week 1, and
continue the set until failure again.

Arm Workout every week on Fridays. 4 exercises of biceps and 4 of triceps.