day Monday Tuesday Wednesday Thursday Friday Saturday Sunday

workout legs chest rest back shoulders Arms rest

Arms Chest Back Shoulders Legs Rest Rest

*Alternate workouts with a revision on percentages every second cycle

*abs to be completed on rest days along with any prehab work with focus on plank based
exercises

Legs 1 Sets and Rep Weight Rest period Coaching tip

range percentage
Back squat 5x8reps 75% 2 mins
Stiff leg 5x10reps 60% 1 mins Toe raised on a
deadlifts plate
Leg press 6 x pyramid Up to 5 reps 1 mins
max
Hamstring curls 6 x10 Near failure 1mins between Superset
paired sets
Leg extensions 6x10 Near failure superset
Calf raises 8x15 1 mins

Legs 2 Sets and Rep Weight Rest period Coaching tip

range percentage
Back squat 8 x 5reps 85% 3mins
Dumbbell Stiff 5x10reps 60% 1 mins Toe raised on a
leg deadlifts plate
Leg press 6 x 10reps 60% 1 mins
Hamstring curls 6 x10 Near failure 1mins between Superset
paired sets
Leg extensions 6x10 Near failure superset
Calf raises 8x15 1 mins
 Chest 1 Sets and Rep Weight Rest period Coaching tip
range percentage
Flat bench 5x 8reps 75% 2mins
dumbbell 5x10reps 60% 1 mins
incline press
Machine press 6 x 10reps 60% 1 mins
Dumbbell 6 x10reps Near failure 1mins between Superset
Chest flys paired sets
Plate presses 6x10reps Near failure superset
Dumbbell 5x10reps 1 mins
pullovers

Chest 2 Sets and Rep Weight Rest period Coaching tip

range percentage
Incline press 5x8rreps 75% 2mins
Dumbbell flat 5x10reps 60% 1 mins
press
Machine press 6 x 10reps 60% 1 mins
Cable Chest flys 6 x10reps Near failure 1mins between Superset
paired sets
Standing Plate 6x10reps Near failure superset
presses
Dumbbell 5x10reps 1 mins
pullovers

*Optional flat bench of 8x 5reps @85% on chest 2 if focusing on strength

Back 1 Sets and Rep Weight Rest period Coaching tip
range percentage
deadlift 5x8rreps 75% 2mins
Lat pulldown 5x10reps 60% 1 mins
Cable row 5x 10reps 60% 1 mins Look up at the
top of machine
Dumbbell row 6 x10reps Near failure 1mins between Superset
paired sets
Wide grip 6x10reps Near failure superset
barbell row
Back hyper 5x10reps 1 mins Slow and
extensions controlled

Back 2 Sets and Rep Weight Rest period Coaching tip

range percentage
deadlift 8x5rreps 85% 3-4mins
Cable row 5x10reps 60% 1 mins Look up at top
of machine
Lat pulldown 5x 10reps 60% 1 mins
Dumbbell row 6 x10reps Near failure 1mins between Superset
paired sets
Wide grip 6x10reps Near failure superset
barbell row
Back hyper 5x10reps 1 mins Slow and
extensions controlled
Shoulders 1 Sets and Rep Weight Rest period Coaching tip
range percentage
Dumbbell 5x8rreps 75% 2mins Slow progession
shoulder press in warm up sets
Alternating 5x10reps heavy 1 mins Maintain a
front raise fairly strict form
Dumbbell 6 x 10reps 1 mins
shrugs
Dumbbell front 6 x10reps Near failure 1mins between Superset
raise paired sets
Lateral raises 6x10reps Near failure superset
Rear delt fly 5x10reps 1 mins

Shoulders 2 Sets and Rep Weight Rest period Coaching tip

range percentage
Military 5x8rreps 75% 3mins when in Slow
shoulder press working sets progression in
warm up sets
Neutral grip 5x10reps 1 mins
shoulder press
Dumbbell 6 x 10reps 1 mins
shrugs
Dumbbell front 6 x10reps Near failure 1mins between Superset
raise paired sets
Lateral raises 6x10reps Near failure superset
Rear delt fly 5x10reps 1 mins
Arms 1 Sets and Rep Weight Rest period Coaching tip
range percentage
Alternating 5x20reps 75% 1:30mins
dumbbell curls
Tricep push 5x10reps 1:30 mins
downs
Ez bar curls 6 x 10reps 1 mins
Single 6 x10reps 1 mins
dumbbell over
head
extensions
Rope curls 6x10reps Descending to 1mins between superset
failure paired sets
Tricep rope 6x10reps superset
splits

Arms 2 Sets and Rep Weight Rest period Coaching tip

range percentage
Biceps pull ups 5x failure 1:30mins
Triceps dips 5xfailure 1:30 mins
Alternating 5x 20reps 1:30 mins
dumbbell curls
Tricep push 5x10reps 1 mins
downs
Rope curls 6x10reps Descending to 1mins between superset
failure paired sets
Tricep rope 6x10reps superset
splits