Phase 1: Week 1 30sec to 1 min inbetween sets

Workout 1: Chest, Triceps, Abs (multi-joint) 11-28-20 725

Exercise Sets Reps
Bench Press 4 9-11 275-12,12,12,11
Incline Dumbbell Press 3 9-11 80-10,10,10
Decline Smith Machine Press 3 9-11 hm 275-10,10,10
Dips 4 9-11 cw150-12,12,12,12
Close-Grip Bench Press 4 9-11 225-10,10,10,10
Cable Crunch 3 9-11 ma50-10,10,10
decline situps with sidecrunches3 9-11 10,10,10,
cardio elliptical 20mins

Workout 2: Shoulders, Legs, Calves (multi-joint) 12-2-20 525 300

Exercise Sets Reps
Barbell Shoulder Press 4 9-11 135
Alternating Dumbbell shpress 3 9-11 50
legpress wcavs 3 9-11 6pls
Smith Machine One-Arm uprightrow 3 9-11 bar,55

Squat 4 9-11 225

Deadlift 3 9-11 225
Walking Lunge 3 9-11 bw
Standing Calf Raise 3 9-11 bw 20,20,20
Seated Calf Raise 3 9-1 legpresses
cardio elliptical 10 mins

Workout 3: Back, Traps, Biceps (multi-joint) 12-3-20 555 300

Exercise Sets Reps
Barbell Bent Over Row 4 9-11 135,155,155,155
Dumbbell Bent-Over Row 3 9-11 80,
Seated Cable Row 3 9-11 150
Barbell Shrug 4 9-11 hm135,225,315,405-10,10,10,10
Barbell Curl 3 9-11 95
Barbell or EZ-Bar Preacher Curl 3 9-11 75
Reverse-Grip Barbell Curl 3 9-11 25,35
Barbell Wrist Curl 3 9-11 135/50
abmachine 60-10,10,10

Workout 4: Chest, Triceps, Abs (single joint) 12-7-20 600 300

Exercise Sets Reps
benchpress 4 9-11 275-10,10,10,10
Incline Dumbbell Flye 3 12-15 40
Dumbbell Flye 3 12-15 ma100,120
Cable Crossover 3 12-15 40,60,
Triceps Pressdown 3 12-15 200
Overhead Dumbbell Extension 3 12-15 80,85,90
Cable Lying Triceps Extension 3 12-15 nose breakers 95
Crunch 3 12-15 decline
Standing Oblique Cable Crunch 3 12-15 decline

Workout 5: Shoulders, Legs, Calves 12-8,20 630 300

Exercise Sets Reps
squats 4 9-11 245
Dumbbell Lateral Raise 3 12-15 20
front squats 3 9-11 135,145,155
Barbell Front Raise 3 12-15 20bar,30,40
Dumbbell Bent-Over Lateral Raise 3 12-15 20,25,30
Leg Extension 4 12-15 245
Leg Curl 4 12-15 60
Seated Calf Raise 3 12-15 90,115
Donkey or Leg Press Calf Raise 3 12-15 bw-30

Workout 6: Back, Traps, Biceps 12-11-20 435 300

Exercise Sets Reps
barbell curls 65,65,65,85,85,85
Lat Pulldown 3 12-15 150
Reverse-Grip Pulldown 3 12-15 150
Straight-Arm Pulldown 3 12-15 100,110,120
Smith Machine Behind-the-Back Shrug 4 12-15 135,185,225,225
Incline Dumbbell Curl 3 12-15 20,25,25
High Cable Curl 3 12-15 30,40,50
Rope Cable Curl 3 12-15 vbar,,,50,70,,90
Dumbbell Reverse Wrist Curl 3 12-15 15

Phase 1: Week 2

Workout 1: Chest, Triceps, Abs (multi-joint) 12-13-20 555 302

Exercise Sets Reps
Bench Press 4 6-8 315-8,8,8,8
Incline Dumbbell Press 3 6-8 80,90,100
Decline Smith Machine Press 3 6-8 365
Dips 4 6-8 bw100,,70,40,,00
Close-Grip Bench Press 4 6-8 225sm,,8,245
Cable Crunch 3 7-8 100,150,170
Smith Machine Hip Thrust 3 7-8 cruntches

Workout 2: Shoulders, Legs, Calves 12-14-20 525 302

Exercise Sets Reps
squats 4 6-8 315
leg press 3 6-8 8pl,
deadlifts 3 6-8 275
Barbell Shoulder Press 4 6-8 155,
Alternating Dumbbell shoulder press 3 6-8 60,65,70,
Smith Machine onearm upright row 3 6-8 65,85
Walking Lunge 3 6-8 bw-6,6,6,
Standing Calf Raise 3 7-8 legpress4ll-30,30,30,
Seated Calf Raise 3 7-8 135,160,160
elliptical 65mins

Workout 3: Back, Traps, Biceps

Exercise Sets Reps
Barbell Bent Over Row 4 6-8
Dumbbell Bent-Over Row 3 6-8
Seated Cable Row 3 6-8
Barbell Shrug 4 6-8
Barbell Curl 3 6-8
Barbell or EZ-Bar Preacher Curl 3 6-8
Reverse-Grip Barbell Curl 3 6-8
Barbell Wrist Curl 3 6-8

Workout 4: Chest, Triceps, Abs (single joint)

Exercise Sets Reps
Incline Dumbbell Flye 3 16-20
Dumbbell Flye 3 16-20
Cable Crossover 3 16-20
Triceps Pressdown 3 16-20
Overhead Dumbbell Extension 3 16-20
Cable Lying Triceps Extension 3 16-20
Crunch 3 16-20
Standing Oblique Cable Crunch 3 16-20

Workout 5: Shoulders, Legs, Calves

Exercise Sets Reps
Dumbbell Lateral Raise 3 16-20
Barbell Front Raise 3 16-20
Dumbbell Bent-Over Lateral Raise 3 16-20
Leg Extension 4 16-20
Leg Curl 4 16-20
Seated Calf Raise 3 16-20
Donkey or Leg Press Calf Raise 3 16-20

Workout 6: Back, Traps, Biceps

Exercise Sets Reps
Lat Pulldown 3 16-20
Reverse-Grip Pulldown 3 16-20
Straight-Arm Pulldown 3 16-20
Smith Machine
Behind-the-Back Shrug 4 16-20
Incline Dumbbell Curl 3 16-20
High Cable Curl 3 16-20
Rope Cable Curl 3 16-20
Dumbbell Reverse Wrist Curl 3 16-20

Phase 1: Week 3

Workout 1: Chest, Triceps, Abs (multi-joint)

Exercise Sets Reps
Bench Press 4 2-5
Incline Dumbbell Press 3 2-5
Decline Smith Machine Press 3 2-5
Dips 4 2-5
Close-Grip Bench Press 4 2-5
Cable Crunch 3 5-6
Smith Machine Hip Thrust 3 5-6

Workout 2: Shoulders, Legs, Calves

Exercise Sets Reps
Barbell Shoulder Press 4 2-5
Alternating Dumbbell
Shoulder Press (Standing) 3 2-5
Smith Machine
One-Arm Upright Row 3 4-5
Squat 4 2-5
Deadlift 3 2-5
Walking Lunge 3 4-5
Standing Calf Raise 3 5-6
Seated Calf Raise 3 5-6

Workout 3: Back, Traps, Biceps

Exercise Sets Reps
Barbell Bent Over Row 4 2-5
Dumbbell Bent-Over Row 3 2-5
Seated Cable Row 3 2-5
Barbell Shrug 4 2-5
Barbell Curl 3 2-5
Barbell or EZ-Bar Preacher Curl 3 4-5
Reverse-Grip Barbell Curl 3 4-5
Barbell Wrist Curl 3 4-5

Workout 4: Chest, Triceps, Abs (single joint)

Exercise Sets Reps
Incline Dumbbell Flye 3 21-30
Dumbbell Flye 3 21-30
Cable Crossover 3 21-30
Triceps Pressdown 3 21-30
Overhead Dumbbell Extension 3 21-30
Cable Lying Triceps Extension 3 21-30
Crunch 3 21-30
Standing Oblique Cable Crunch 3 21-30

Workout 5: Shoulders, Legs, Calves

Exercise Sets Reps
Dumbbell Lateral Raise 3 21-30
Barbell Front Raise 3 21-30
Dumbbell Bent-Over Lateral Raise 3 21-30
Leg Extension 4 21-30
Leg Curl 4 21-30
Seated Calf Raise 3 21-30
Donkey or Leg Press Calf Raise 3 21-30

Workout 6: Back, Traps, Biceps

Exercise Sets Reps
Lat Pulldown 3 21-30
Reverse-Grip Pulldown 3 21-30
Straight-Arm Pulldown 3 21-30
Smith Machine
Behind-the-Back Shrug 4 21-30
Incline Dumbbell Curl 3 21-30
High Cable Curl 3 21-30
Rope Cable Curl 3 21-30
Dumbbell Reverse Wrist Curl 3 21-30

Phase 2: Week 4

Workout 1: Chest, Triceps, Abs (multi-joint)

Exercise Sets Reps
Bench Press 4* 9-11
Incline Bench Press 3* 9-11
Decline Dumbbell Press 3* 9-11
Dips 4* 9-11
Close-Grip Bench Press 4* 9-11
Smith Machine Crunch 3* 9-11
Hanging Leg Raise 3* 9-11
*On the last set do a cardio accelerated rest-pause dropset

Workout 2: Shoulders, Legs, Calves (multi-joint)

Exercise Sets Reps
Barbell Shoulder Press 4* 9-11
Dumbbell Shoulder Press (Seated) 3* 9-11
Dumbbell Upright Row 3* 9-11
Squat 4* 9-11
Deadlift 3* 9-11
Leg Press 3* 9-11
Standing Calf Raise 3* 9-11
Seated Calf Raise 3* 9-11
*On the last set do a cardio accelerated rest-pause dropset

Workout 3: Back, Traps, Biceps (multi-joint)

Exercise Sets Reps
Barbell Bent Over Row 4* 9-11
Incline Dumbbell Row 3* 9-11
Seated Cable Row 3* 9-11
Barbell Shrug 4* 9-11
Barbell Curl 3* 9-11
Seated Barbell Curl 3* 9-11
Reverse-Grip Barbell or EZ-Bar Curl 3* 9-11
Behind-The-Back Wrist Curl 3* 9-11
*On the last set do a cardio accelerated rest-pause dropse

Workout 4: Chest, Triceps, Abs (single joint)

Exercise Sets Reps
Cable Crossover from Low Pulley 4* 12-15
Cable Crossover 3* 12-15
Dumbbell Flye 3* 12-15
Overhead Cable Triceps Extension 3* 12-15
Lying Triceps Extension 3* 12-15
Rope Triceps Pressdown 3* 12-15
Crossover Crunch 3* 12-15
Cable Woodchopper 3* 12-15
*On the last set do a cardio accelerated rest-pause dropset
 Workout 5: Shoulders, Legs, Calves
Exercise Sets Reps
Dumbbell Lateral Raise 4* 12-15
Cable Front Raise 3* 12-15
Lying Cable Rear Delt Flye 3* 12-15
Leg Extension 4* 12-15
Leg Curl 4* 12-15
Seated Calf Raise 3* 12-15
Donkey or Leg Press Calf Raise 3* 12-15
*On the last set do a cardio accelerated rest-pause dropset

Workout 6: Back, Traps, Biceps

Exercise Sets Reps
Lat Pulldown 4* 12-15
Behind-the-Neck Pulldown 3* 12-15
Rope Straight-Arm Pulldown 3* 12-15
Dumbbell Shrug 4* 12-15
EZ-Bar Cable Curl 3* 12-15
Incline Dumbbell Curl 3* 12-15
Dumbbell Hammer Curl 3* 12-15
Dumbbell Reverse Wrist Curl 3* 12-15
*On the last set do a cardio accelerated rest-pause dropset

Phase 2: Week 5

Workout 1: Chest, Triceps, Abs (multi-joint)

Exercise Sets Reps
Bench Press 4* 6-8
Incline Bench Press 3* 6-8
Decline Dumbbell Press 3* 6-8
Dips 4* 6-8
Close-Grip Bench Press 4* 6-8
Smith Machine Crunch 3* 7-8
Hanging Leg Raise^ 3* 7-8
*On the last set do a cardio accelerated rest-pause dropset
^Use ankle weights or hold dumbbell between feet if needed

Workout 2: Shoulders, Legs, Calves (multi-joint)

Exercise Sets Reps
Barbell Shoulder Press 4* 6-8
Dumbbell Shoulder Press (Seated) 3* 6-8
Dumbbell Upright Row 3* 6-8
Squat 4* 6-8
Deadlift 3* 6-8
Leg Press 3* 6-8
Standing Calf Raise 3* 7-8
Seated Calf Raise 3* 7-8
*On the last set do a cardio accelerated rest-pause dropset

Workout 3: Back, Traps, Biceps (multi-joint)

Exercise Sets Reps
Barbell Bent Over Row 4* 6-8
Incline Dumbbell Row 3* 6-8
Seated Cable Row 3* 6-8
Barbell Shrug 4* 6-8
Barbell Curl 3* 6-8
Seated Barbell Curl 3* 6-8
Reverse-Grip Barbell or EZ-Bar Curl 3* 6-8
Behind-The-Back Wrist Curl 3* 6-8
*On the last set do a cardio accelerated rest-pause dropset

Workout 4: Chest, Triceps, Abs (single joint)

Exercise Sets Reps
Cable Crossover from Low Pulley 4* 16-20
Cable Crossover 3* 16-20
Dumbbell Flye 3* 16-20
Overhead Cable Triceps Extension 3* 16-20
Lying Triceps Extension 3* 16-20
Rope Triceps Pressdown 3* 16-20
Crossover Crunch 3* 16-20
Cable Woodchopper 3* 16-20
*On the last set do a cardio accelerated rest-pause dropset

Workout 5: Shoulders, Legs, Calves

Exercise Sets Reps
Dumbbell Lateral Raise 4* 16-20
Cable Front Raise 3* 16-20
Lying Cable Rear Delt Flye 3* 16-20
Leg Extension 4* 16-20
Leg Curl 4* 16-20
Seated Calf Raise 3* 16-20
Donkey or Leg Press Calf Raise 3* 16-20
*On the last set do a cardio accelerated rest-pause dropset

Workout 6: Back, Traps, Biceps

Exercise Sets Reps
Lat Pulldown 4* 16-20
Behind-the-Neck Pulldown 3* 16-20
Rope Straight-Arm Pulldown 3* 16-20
Dumbbell Shrug 4* 16-20
EZ-Bar Cable Curl 3* 16-20
Incline Dumbbell Curl 3* 16-20
Dumbbell Hammer Curl 3* 16-20
Dumbbell Reverse Wrist Curl 3* 16-20
*On the last set do a cardio accelerated rest-pause dropset

Phase 2: Week 6

Workout 1: Chest, Triceps, Abs (multi-joint)

Exercise Sets Reps
Bench Press 4* 2-5
Incline Bench Press 3* 2-5
Decline Dumbbell Press 3* 2-5
Dips 4* 2-5
Close-Grip Bench Press 4* 2-5
Smith Machine Crunch 3* 4-5
Hanging Leg Raise^ 3* 4-5
*On the last set do a cardio accelerated rest-pause dropset
^Use ankle weights or hold dumbbell between feet if needed

Workout 2: Shoulders, Legs, Calves (multi-joint)

Exercise Sets Reps
Barbell Shoulder Press 4* 2-5
Dumbbell Shoulder Press (Seated) 3* 2-5
Dumbbell Upright Row 3* 2-5
Squat 4* 2-5
Deadlift 3* 2-5
Leg Press 3* 2-5
Standing Calf Raise 3* 4-5
Seated Calf Raise 3* 4-5
*On the last set do a cardio accelerated rest-pause dropset

Workout 3: Back, Traps, Biceps (multi-joint)

Exercise Sets Reps
Barbell Bent Over Row 4* 2-5
Incline Dumbbell Row 3* 2-5
Seated Cable Row 3* 2-5
Barbell Shrug 4* 2-5
Barbell Curl 3* 2-5
Seated Barbell Curl 3* 2-5
Reverse-Grip Barbell or EZ-Bar Curl 3* 4-5
Behind-The-Back Wrist Curl 3* 4-5
*On the last set do a cardio accelerated rest-pause dropset

Workout 4: Chest, Triceps, Abs (single joint)

Exercise Sets Reps
Cable Crossover from Low Pulley 4* 21-30
Cable Crossover 3* 21-30
Dumbbell Flye 3* 21-30
Overhead Cable Triceps Extension 3* 21-30
Lying Triceps Extension 3* 21-30
Rope Triceps Pressdown 3* 21-30
Crossover Crunch 3* 21-30
Cable Woodchopper 3* 21-30
*On the last set do a cardio accelerated rest-pause dropset

Workout 5: Shoulders, Legs, Calves

Exercise Sets Reps
Dumbbell Lateral Raise 4* 21-30
Cable Front Raise 3* 21-30
Lying Cable Rear Delt Flye 3* 21-30
Leg Extension 4* 21-30
Leg Curl 4* 21-30
Seated Calf Raise 3* 21-30
Donkey or Leg Press Calf Raise 3* 21-30
*On the last set do a cardio accelerated rest-pause dropset

Workout 6: Back, Traps, Biceps

Exercise Sets Reps
Lat Pulldown 4* 21-30
Behind-the-Neck Pulldown 3* 21-30
Rope Straight-Arm Pulldown 3* 21-30
Dumbbell Shrug 4* 21-30
EZ-Bar Cable Curl 3* 21-30
Incline Dumbbell Curl 3* 21-30
Dumbbell Hammer Curl 3* 21-30
Dumbbell Reverse Wrist Curl 3* 21-30
*On the last set do a cardio accelerated rest-pause dropse
Phase 1: Week 2

Workout 1: Chest, Triceps, Abs (multi-joint)

Exercise Sets Reps
Bench Press 4 6-8
Incline Dumbbell Press 3 6-8
Decline Smith Machine Press 3 6-8
Dips 4 6-8
Close-Grip Bench Press 4 6-8
Cable Crunch 3 7-8
Smith Machine Hip Thrust 3 7-8

Workout 2: Shoulders, Legs, Calves

Exercise Sets Reps
Barbell Shoulder Press 4 6-8
Alternating Dumbbell
Shoulder Press (Standing) 3 6-8
Smith Machine
One-Arm Upright Row 3 6-8
Squat 4 6-8
Deadlift 3 6-8
Walking Lunge 3 6-8
Standing Calf Raise 3 7-8
Seated Calf Raise 3 7-8

Workout 3: Back, Traps, Biceps

Exercise Sets Reps
Barbell Bent Over Row 4 6-8
Dumbbell Bent-Over Row 3 6-8
Seated Cable Row 3 6-8
Barbell Shrug 4 6-8
Barbell Curl 3 6-8
Barbell or EZ-Bar Preacher Curl 3 6-8
Reverse-Grip Barbell Curl 3 6-8
Barbell Wrist Curl 3 6-8

Workout 4: Chest, Triceps, Abs (single joint)

Exercise Sets Reps
Incline Dumbbell Flye 3 16-20
Dumbbell Flye 3 16-20
Cable Crossover 3 16-20
Triceps Pressdown 3 16-20
Overhead Dumbbell Extension 3 16-20
Cable Lying Triceps Extension 3 16-20
Crunch 3 16-20
Standing Oblique Cable Crunch 3 16-20

Workout 5: Shoulders, Legs, Calves

Exercise Sets Reps

Dumbbell Lateral Raise 3 16-20

Barbell Front Raise 3 16-20

Dumbbell Bent-Over Lateral Raise 3 16-20
Leg Extension 4 16-20
Leg Curl 4 16-20
Seated Calf Raise 3 16-20
Donkey or Leg Press Calf Raise 3 16-20

Workout 6: Back, Traps, Biceps

Exercise Sets Reps

Lat Pulldown 3 16-20

Reverse-Grip Pulldown 3 16-20
Straight-Arm Pulldown 3 16-20
Smith MachineBehind-the-Back Shrug 4 16-20
Incline Dumbbell Curl 3 16-20
High Cable Curl 3 16-20
Rope Cable Curl 3 16-20
Dumbbell Reverse Wrist Curl 3 16-20
Phase 1: Week 3

Workout 1: Chest, Triceps, Abs (multi-joint)

Exercise Sets Reps
Bench Press 4 2-5
Incline Dumbbell Press 3 2-5
Decline Smith Machine Press 3 2-5
Dips 4 2-5
Close-Grip Bench Press 4 2-5
Cable Crunch 3 5-6
Smith Machine Hip Thrust 3 5-6

Workout 2: Shoulders, Legs, Calves

Exercise Sets Reps
Barbell Shoulder Press 4 2-5
Alternating Dumbbell
Shoulder Press (Standing) 3 2-5
Smith Machine
One-Arm Upright Row 3 4-5
Squat 4 2-5
Deadlift 3 2-5
Walking Lunge 3 4-5
Standing Calf Raise 3 5-6
Seated Calf Raise 3 5-6

Workout 3: Back, Traps, Biceps

Exercise Sets Reps
Barbell Bent Over Row 4 2-5
Dumbbell Bent-Over Row 3 2-5
Seated Cable Row 3 2-5
Barbell Shrug 4 2-5
Barbell Curl 3 2-5
Barbell or EZ-Bar Preacher Curl 3 4-5
Reverse-Grip Barbell Curl 3 4-5
Barbell Wrist Curl 3 4-5

Workout 4: Chest, Triceps, Abs (single joint)

Exercise Sets Reps
Incline Dumbbell Flye 3 21-30
Dumbbell Flye 3 21-30
Cable Crossover 3 21-30
Triceps Pressdown 3 21-30
Overhead Dumbbell Extension 3 21-30
Cable Lying Triceps Extension 3 21-30
Crunch 3 21-30
Standing Oblique Cable Crunch 3 21-30

Workout 5: Shoulders, Legs, Calves

Exercise Sets Reps

Dumbbell Lateral Raise 3 21-30

Barbell Front Raise 3 21-30

Dumbbell Bent-Over Lateral Raise 3 21-30
Leg Extension 4 21-30
Leg Curl 4 21-30
Seated Calf Raise 3 21-30
Donkey or Leg Press Calf Raise 3 21-30

Workout 6: Back, Traps, Biceps

Exercise Sets Reps

Lat Pulldown 3 21-30

Reverse-Grip Pulldown 3 21-30
Straight-Arm Pulldown 3 21-30
Smith Machine Behind-the-Back Shrug 4 21-30
Incline Dumbbell Curl 3 21-30
High Cable Curl 3 21-30
Rope Cable Curl 3 21-30
Dumbbell Reverse Wrist Curl 3 21-30
Phase 2: Week 4

Workout 1: Chest, Triceps, Abs (multi-joint)

Exercise Sets Reps
Bench Press 4* 9-11
Incline Bench Press 3* 9-11
Decline Dumbbell Press 3* 9-11
Dips 4* 9-11
Close-Grip Bench Press 4* 9-11
Smith Machine Crunch 3* 9-11
Hanging Leg Raise 3* 9-11
*On the last set do a cardio accelerated rest-pause dropset

Workout 2: Shoulders, Legs, Calves (multi-joint)

Exercise Sets Reps
Barbell Shoulder Press 4* 9-11
Dumbbell Shoulder Press (Seated) 3* 9-11
Dumbbell Upright Row 3* 9-11
Squat 4* 9-11
Deadlift 3* 9-11
Leg Press 3* 9-11
Standing Calf Raise 3* 9-11
Seated Calf Raise 3* 9-11
*On the last set do a cardio accelerated rest-pause dropset

Workout 3: Back, Traps, Biceps (multi-joint)

Exercise Sets Reps
Barbell Bent Over Row 4* 9-11
Incline Dumbbell Row 3* 9-11
Seated Cable Row 3* 9-11
Barbell Shrug 4* 9-11
Barbell Curl 3* 9-11
Seated Barbell Curl 3* 9-11
Reverse-Grip Barbell or EZ-Bar Curl 3* 9-11
Behind-The-Back Wrist Curl 3* 9-11
*On the last set do a cardio accelerated rest-pause dropse

Workout 4: Chest, Triceps, Abs (single joint)

Exercise Sets Reps
Cable Crossover from Low Pulley 4* 12-15
Cable Crossover 3* 12-15
Dumbbell Flye 3* 12-15
Overhead Cable Triceps Extension 3* 12-15
Lying Triceps Extension 3* 12-15
Rope Triceps Pressdown 3* 12-15
Crossover Crunch 3* 12-15
Cable Woodchopper 3* 12-15
*On the last set do a cardio accelerated rest-pause dropset

Workout 5: Shoulders, Legs, Calves

Exercise Sets Reps

Dumbbell Lateral Raise 4* 12-15

Cable Front Raise 3* 12-15

Lying Cable Rear Delt Flye 3* 12-15
Leg Extension 4* 12-15
Leg Curl 4* 12-15
Seated Calf Raise 3* 12-15
Donkey or Leg Press Calf Raise 3* 12-15
*On the last set do a cardio accelerated rest-pause dropset

Workout 6: Back, Traps, Biceps

Exercise Sets Reps

Behind-the-Neck Pulldown 3* 12-15

Rope Straight-Arm Pulldown 3* 12-15
Dumbbell Shrug 4* 12-15
EZ-Bar Cable Curl 3* 12-15
Incline Dumbbell Curl 3* 12-15
Dumbbell Hammer Curl 3* 12-15
Dumbbell Reverse Wrist Curl 3* 12-15
*On the last set do a cardio accelerated rest-pause dropset
Phase 2: Week 5

Workout 1: Chest, Triceps, Abs (multi-joint)

Exercise Sets Reps
Bench Press 4* 6-8
Incline Bench Press 3* 6-8
Decline Dumbbell Press 3* 6-8
Dips 4* 6-8
Close-Grip Bench Press 4* 6-8
Smith Machine Crunch 3* 7-8
Hanging Leg Raise^ 3* 7-8
*On the last set do a cardio accelerated rest-pause dropset
^Use ankle weights or hold dumbbell between feet if needed

Workout 2: Shoulders, Legs, Calves (multi-joint)

Exercise Sets Reps
Barbell Shoulder Press 4* 6-8
Dumbbell Shoulder Press (Seated) 3* 6-8
Dumbbell Upright Row 3* 6-8
Squat 4* 6-8
Deadlift 3* 6-8
Leg Press 3* 6-8
Standing Calf Raise 3* 7-8
Seated Calf Raise 3* 7-8
*On the last set do a cardio accelerated rest-pause dropset

Workout 3: Back, Traps, Biceps (multi-joint)

Exercise Sets Reps
Barbell Bent Over Row 4* 6-8
Incline Dumbbell Row 3* 6-8
Seated Cable Row 3* 6-8
Barbell Shrug 4* 6-8
Barbell Curl 3* 6-8
Seated Barbell Curl 3* 6-8
Reverse-Grip Barbell or EZ-Bar Curl 3* 6-8
Behind-The-Back Wrist Curl 3* 6-8
*On the last set do a cardio accelerated rest-pause dropset

Workout 4: Chest, Triceps, Abs (single joint)

Exercise Sets Reps
Cable Crossover from Low Pulley 4* 16-20
Cable Crossover 3* 16-20
Dumbbell Flye 3* 16-20
Overhead Cable Triceps Extension 3* 16-20
Lying Triceps Extension 3* 16-20
Rope Triceps Pressdown 3* 16-20
Crossover Crunch 3* 16-20
Cable Woodchopper 3* 16-20
*On the last set do a cardio accelerated rest-pause dropset

Workout 5: Shoulders, Legs, Calves

Exercise Sets Reps

Dumbbell Lateral Raise 4* 16-20

Cable Front Raise 3* 16-20

Lying Cable Rear Delt Flye 3* 16-20
Leg Extension 4* 16-20
Leg Curl 4* 16-20
Seated Calf Raise 3* 16-20
Donkey or Leg Press Calf Raise 3* 16-20
*On the last set do a cardio accelerated rest-pause dropset

Workout 6: Back, Traps, Biceps

Lat Pulldown 4* 16-20

Behind-the-Neck Pulldown 3* 16-20

Rope Straight-Arm Pulldown 3* 16-20
Dumbbell Shrug 4* 16-20
EZ-Bar Cable Curl 3* 16-20
Incline Dumbbell Curl 3* 16-20
Dumbbell Hammer Curl 3* 16-20
Dumbbell Reverse Wrist Curl 3* 16-20
*On the last set do a cardio accelerated rest-pause dropset
Phase 2: Week 6

Workout 1: Chest, Triceps, Abs (multi-joint)

Exercise Sets Reps
Bench Press 4* 2-5
Incline Bench Press 3* 2-5
Decline Dumbbell Press 3* 2-5
Dips 4* 2-5
Close-Grip Bench Press 4* 2-5
Smith Machine Crunch 3* 4-5
Hanging Leg Raise^ 3* 4-5
*On the last set do a cardio accelerated rest-pause dropset
^Use ankle weights or hold dumbbell between feet if needed

Workout 2: Shoulders, Legs, Calves (multi-joint)

Exercise Sets Reps
Barbell Shoulder Press 4* 2-5
Dumbbell Shoulder Press (Seated) 3* 2-5
Dumbbell Upright Row 3* 2-5
Squat 4* 2-5
Deadlift 3* 2-5
Leg Press 3* 2-5
Standing Calf Raise 3* 4-5
Seated Calf Raise 3* 4-5
*On the last set do a cardio accelerated rest-pause dropset

Workout 3: Back, Traps, Biceps (multi-joint)

Exercise Sets Reps
Barbell Bent Over Row 4* 2-5
Incline Dumbbell Row 3* 2-5
Seated Cable Row 3* 2-5
Barbell Shrug 4* 2-5
Barbell Curl 3* 2-5
Seated Barbell Curl 3* 2-5
Reverse-Grip Barbell or EZ-Bar Curl 3* 4-5
Behind-The-Back Wrist Curl 3* 4-5
*On the last set do a cardio accelerated rest-pause dropset

Workout 4: Chest, Triceps, Abs (single joint)

Exercise Sets Reps
Cable Crossover from Low Pulley 4* 21-30
Cable Crossover 3* 21-30
Dumbbell Flye 3* 21-30
Overhead Cable Triceps Extension 3* 21-30
Lying Triceps Extension 3* 21-30
Rope Triceps Pressdown 3* 21-30
Crossover Crunch 3* 21-30
Cable Woodchopper 3* 21-30
*On the last set do a cardio accelerated rest-pause dropset

Workout 5: Shoulders, Legs, Calves

Exercise Sets Reps

Dumbbell Lateral Raise 4* 21-30

Cable Front Raise 3* 21-30

Lying Cable Rear Delt Flye 3* 21-30
Leg Extension 4* 21-30
Leg Curl 4* 21-30
Seated Calf Raise 3* 21-30
Donkey or Leg Press Calf Raise 3* 21-30
*On the last set do a cardio accelerated rest-pause dropset

Workout 6: Back, Traps, Biceps

Lat Pulldown 4* 21-30

Behind-the-Neck Pulldown 3* 21-30

Rope Straight-Arm Pulldown 3* 21-30
Dumbbell Shrug 4* 21-30
EZ-Bar Cable Curl 3* 21-30
Incline Dumbbell Curl 3* 21-30
Dumbbell Hammer Curl 3* 21-30
Dumbbell Reverse Wrist Curl 3* 21-30
*On the last set do a cardio accelerated rest-pause dropse