The Ultimate Male Physique
4 full-body workouts per week
Day 1 - Strength Week 1 Week 2 Week 3 Week 4 (Taper)
"Day of Manhood - The Big 3" Body Weight: Body Weight: Body Weight: Body Weight:
Exercise Reps Rest Weight Reps Weight Reps Weight Reps Weight Reps
Example of Progress 4 to 6 3 min 225 5 225 6 235 4 205 4
Bench Press 1* 4 to 6 3 mins
Bench Press 2 4 to 6 3 mins
Bench Press 3 4 to 6 3 mins
Squat 1* 4 to 6 3 mins
Squat 2 4 to 6 3 mins
Squat 3 4 to 6 3 mins
Deadlift 1* 4 to 6 3 mins
Deadlift 2 4 to 6 3 mins
Deadlift 3 4 to 6 3 mins
Bicep Curl 1** 8 to 10 2 mins
Bicep Curl 2 8 to 10 2 mins
Bicep Curl 3 8 to 10 2 mins
Triceps Extension 1** 8 to 10 2 mins
Triceps Extension 2 8 to 10 2 mins
Triceps Extension 3 8 to 10 2 mins
Start Time / Length of Workout / / / /
Total Calories / Protein (grams) / / / /
Notes: * 1-2 reps short of failure Reduce load by 10-15%
** Dual-arm. Example: EZ bar curls and EZ bar skull crushers. Change exercise every 8 weeks Do lower end of rep range
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The Ultimate Male Physique
4 full-body workouts per week
Day 2 - Hypertrophy Week 1 Week 2 Week 3 Week 4 (Taper)
"Vertical Push/Pull & Legs" Body Weight: Body Weight: Body Weight: Body Weight:
Exercise Reps Rest Weight Reps Weight Reps Weight Reps Weight Reps
Example of Progress 6 to 8 2 mins 185 6 185 7 185 8 165 6
Overhead Press 1* 6 to 8 2 mins
Overhead Press 2 6 to 8 2 mins
Overhead Press 3 6 to 8 2 mins
Pull-up 1** 6 to 8 2 mins
Pull-up 2 6 to 8 2 mins
Pull-up 3 6 to 8 2 mins
DB upright Row 1 8 to 10 2 mins
DB upright Row 2 8 to 10 2 mins
DB upright Row 3 8 to 10 2 mins
DB upright Row 4 8 to 10 2 mins
Hamstring Curl 1 8 to 10 2 mins
Hamstring Curl 2 8 to 10 2 mins
Hamstring Curl 3 8 to 10 2 mins
Hamstring Curl 4 8 to 10 2 mins
Calf Raise 1*** 8 to 10 2 mins
Calf Raise 2 8 to 10 2 mins
Calf Raise 3 8 to 10 2 mins
Calf Raise 4 8 to 10 2 mins
Start Time / Length of Workout / / / /
Total Calories / Protein (grams) / / / /
Notes: * Standing barbell or dumbbell. Switch every 8 weeks Reduce load by 10-15%
** Use weight as needed to stay in rep range Do lower end of rep range
*** 3 second pause/stretch at bottom of each rep
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The Ultimate Male Physique
4 full-body workouts per week
Day 3: Hypertrophy Week 1 Week 2 Week 3 Week 4 (Taper)
"Horizontal Push/Pull & Squat" Body Weight: Body Weight: Body Weight: Body Weight:
Exercise Reps Rest Weight Reps Weight Reps Weight Reps Weight Reps
Example of Progress 7 to 9 3 min 185 7 185 8 185 9 165 7
Bench Press 1 * 7 to 9 2 mins
Bench Press 2 7 to 9 2 mins
Bench Press 3 7 to 9 2 mins
Squat 1 7 to 9 2 mins
Squat 2 7 to 9 2 mins
Squat 3 7 to 9 2 mins
Back Row 1** 8 to 10 2 mins
Back Row 2 8 to 10 2 mins
Back Row 3 8 to 10 2 mins
Bicep Curl 1*** 12 to 15 2 mins
Bicep Curl 2 12 to 15 2 mins
Bicep Curl 3 12 to 15 2 mins
Triceps Extension 1*** 12 to 15 2 mins
Triceps Extension 2 12 to 15 2 mins
Triceps Extension 3 12 to 15 2 mins
Start Time / Length of Workout / / / /
Total Calories / Protein (grams) / / / /
Notes: * Barbell or dumbbell. Switch every 8 weeks Reduce load by 10-15%
** Example: T-Bar row (chest-supported). Change exercise every 8 weeks Do lower end of rep range
*** Single-arm. Example: DB preacher curl and cable triceps kick-backs. Change exercise every 8 weeks
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The Ultimate Male Physique
4 full-body workouts per week
Day 4: Hypertrophy Week 1 Week 2 Week 3 Week 4 (Taper)
"Accumulating Volume" Body Weight: Body Weight: Body Weight: Body Weight:
Exercise Reps Rest Weight Reps Weight Reps Weight Reps Weight Reps
Example of Progress 12 to 15 2 mins 50 15 55 13 55 14 45 12
DB Incline Press 1 12 to 15 2 mins
DB Incline Press 2 12 to 15 2 mins
DB Incline Press 3 12 to 15 2 mins
Leg Extension 1* 12 to 15 2 mins
Leg Extension 2 12 to 15 2 mins
Back Row 1** 12 to 15 2 mins
Back Row 2 12 to 15 2 mins
Back Row 3 12 to 15 2 mins
DB Lateral Raise 1 12 to 15 2 mins
DB Lateral Raise 2 12 to 15 2 mins
DB Lateral Raise 3 12 to 15 2 mins
Hamstring Curl 1 12 to 15 2 mins
Hamstring Curl 2 12 to 15 2 mins
Hamstring Curl 3 12 to 15 2 mins
Calf Raise 1*** 12 to 15 2 mins
Calf Raise 2 12 to 15 2 mins
Calf Raise 3 12 to 15 2 mins
Start Time / Length of Workout / / / /
Total Calories / Protein (grams) / / / /
Notes: * Single leg Reduce load by 10-15%
** Example: Cable row. Change exercise every 8 months Do lower end of rep range
*** 3 second pause/stretch at bottom of each rep
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