Monday Mod Tuesday High

Week 1 Chest Weight Legs

Volume Incline Bench 6x10 65 Squats 6x10
Abs before SSet push up to failure SSet DB Jump squat 6x10
every workout
Flat dumbell fly 6x10 12.5 Leg press 6x10
SSet dumbell bench 6x10 12.5 SSet Wall sit to failure

Landmine press 6x10 DB RDL 6x12

Pike push ups to failure DB Walking Lunge 4x12
Leg Curl 4x10
Bulgarian Split Squat 3xMax
Standing Calf Raise 4x15

Monday Mod Tuesday High

Week 2 Chest Weight Legs
Strength Flat barbell bench 5x5 95 BB Squat 5x5
Abs before Incline DB bench 30° 3x6 85 BB Romanian Deadlift 5x8
every workout Flat Flyes 5x10 BB Lunges 3x5 each
Dips 3xMax Leg curl 3x8
Calf raise 3x12

Monday Mod Tuesday High

Week 3 Chest Weight Legs
Hypertrophy Incline DB Bench 45° 3x15-20 30 Front Squat 3x15-20
Abs before Flat BB Bench 3x15-20 Cable 20 DB walking lunge each3x15-20
every workout Kneeling lindmine pre3x15-20 Single leg extensions 3x15-20
Push ups 4xMax Single leg RDL 3x15-20
Leg Curls 3x15-20
Calf raise 3x15-20

Monday Mod Tuesday High

Week 4 Chest Weight Legs
Volume Incline Bench 6x10 65 Squats 6x10
Abs before SS push up to failure SSet DB Jump squat 6x10
every workout
Flat dumbell fly 6x10 Leg press 6x10
SS dumbell bench 6x10 SSet Wall sit to failure

Landmine press 6x10 DB RDL 6x12

Pike push ups to failure DB Walking Lunge 4x12
 Leg Curl 4x10
Bulgarian Split Squat 3xMax
Standing Calf Raise 4x15

Monday Mod Tuesday High

Week 5 Chest Weight Legs
Strength Flat barbell bench 5x5 95 BB Squat 5x5
Abs before Incline DB bench 30° 3x6 75 BB Romanian Deadlift 5x8
every workout Decline Flyes 5x10 BB Lunges 3x5 each
Dips 3xMax Leg curl 3x8
Calf raise 3x12

Monday Mod Tuesday High

Week 6 Chest Weight Legs
Hypertrophy Incline DB Bench 45° 3x15-20 Front Squat 3x15-20
Abs before Flat BB Bench 3x15-20 DB walking lunge each3x15-20
every workout Kneeling lindmine pre3x15-20 Single leg extensions 3x15-20
Push ups 4xMax Single leg RDL 3x15-20
Leg Curls 3x15-20
Calf raise 3x15-20

Monday Mod Tuesday High

Week 7 Chest Weight Legs
Volume Regular push ups 100 reps BB Front Squats 6x15
Abs before Incline DB Flyes 6x15 SSet DB Jump squat 6x15
every workout SS incline DB bench 6x15
Leg press 6x15
Flat Bench 6x15 SSet Wall sit to failure
SS hand raised push u6xMax
DB RDL 6x15
Landmine press 6x15 DB Walking Lunge 4x15
Wide dips 6x15 Leg Curl 4x15
Bulgarian Split Squat 3xMax
Standing Calf Raise 4x15

Monday Mod Tuesday High

Week 8 Chest Weight Legs
Strength Incline BB bench 5x5 BB Front Squat 5x5
Abs before Flat DB bench 4x6 BB Romanian Deadlift 5x8
every workout Cable crossover-high 5x10 BB Lunges 4x5 each
loaded push up close 2 ea X max Leg curl 4x8
 Calf raise 4x12

Monday Mod Tuesday High

Week 9 Chest Weight Legs
Hypertrophy Incline DB Bench 45° 4x25 Front Squat 4x25
Abs before Flat BB Bench 4x25 DB walking lunge each4x25
every workout Kneeling lindmine pre4x25 Single leg extensions 4x20
Push ups 4xMax Single leg RDL 4x20
Leg Curls 4x20
Calf raise 4x25

Monday Mod Tuesday High

Week 10 Chest Weight Legs
Volume Regular push ups 100 BB Front Squats 6x15
Abs before Incline DB Flyes SSet DB Jump squat 6x15
every workout SS Incline DB Bench 6x15
Leg press 6x15
Flat BB Bench 6x15 SSet Wall sit to failure
SS raised hand pushupto failure
DB RDL 6x15
Lindmine press 6x15 DB Walking Lunge 4x15
SS Wide Dips to failure Leg Curl 4x15
Bulgarian Split Squat 3xMax
Standing Calf Raise 4x15

Monday Mod Tuesday High

Week 11 Chest Weight Legs
Strength Incline BB bench 5x5 BB Squat 5x5
Abs before Flat DB bench 4x6 BB Romanian Deadlift 5x8
every workout Cable crossover-high 5x10 BB Lunges 4x5 each
push-ups loaded clos 2 each x max Leg curl 4x8
Calf raise 4x12

Monday Mod Tuesday High

Week 12 Chest Weight Legs
Hypertrophy Incline DB Bench 45° 4x25 Front Squat 4x25
Flat BB Bench 4x25 DB walking lunge each4x25
Kneeling lindmine pre4x25 Single leg extensions 4x20
Push ups 4xMax Single leg RDL 4x20
Leg Curls 4x20
Calf raise 4x25
 Wednesday Low Thursday Low
Weight Arms Weight Chest
65 Barbell Curls 6x10 40
SSet DB Negs to failure 10

75 Hammer Curls 6x10 20

SSet plate hold 6x10 12.5

Seated DB Curls 6x10

SSet Bench dips 6x10

Straight bar pushdowns 6x10

SSet Cable Curls 6x10

Wednesday Low Thursday Low

Weight Arms Weight Active Rec.
95 Weighted Dips 5x5
BB Curls 5x5 50
Close grip bench press 3x5
DB Hammer Curls 3x5 25

Feet up close push ups 3xMax

SS close grip chin ups 3xMax

Wednesday Low Thursday Low

Weight Arms Weight Active Rec.
65 21's 3x21 30
Bench Dips 3x15-20
15 Incline DB curls 3x15-20 12.5
Tricep rope pushdown 3x15-20
Reverse Curls 3x15-20
Dips 3xMax

Wednesday Low Thursday Low

Weight Arms Weight Active Rec.
Bumbbell Curls 6x10 20
SS Close push ups to failure

Hammer Curls 6x10 20

SS plate hold 6x10 25

Seated DB Curls 6x10 15

SS Bench dips 6x10
 Straight bar pushdowns 6x10
SS Cable Curls 6x10

Wednesday Low Thursday Low

Weight Arms Weight Active Rec.
Weighted Dips 5x5
BB Curls 5x5 50
Close grip bench press 3x5
DB Hammer Curls 3x5 27.5
DB Curl 3x5 27.5
Feet up close push ups 3xMax
SS close grip chin ups 3xMax

Wednesday Low Thursday Low

Weight Arms Weight Active Rec.
21's 3x21 30
Bench Dips 3x15-20 Body
Incline DB curls 3x15-20 15
Tricep rope pushdown 3x15-20
Reverse Curls 3x15-20
Dips 3xMax

Wednesday Low Thursday Low

Weight Arms Weight Active Rec.
Barbell Curls 6x15
SSet Close push ups to failure

Hammer Curls 6x15

SSet plate hold to failure

Seated DB Curls 6x15

SS Tricep extension 6x15

Bodyweight Rope tricep pushdowns 6x15

SS Cable curls 6x15

Wednesday Low Thursday Low

Weight Arms Weight Active Rec.
Tricep Extensions 5x5
BB Curls-Close grip 5x5
Close grip bench press 4x5
DB Hammer curls 4x5
 Dips
SS Close grip chip ups 4xMax

Wednesday Low Thursday Low

Weight Arms Weight Active Rec.
21's 4x21
Close Grip Bench Dips 4x25
Incline DB curls 4x25
Tricep rope pushdown 4x25
Reverse Curls 4x25
Dips 4xMax

Wednesday Low Thursday Low

Weight Arms Weight Active Rec.
Barbell Curls 6x15
SSet Close push ups to failure

Hammer Curls 6x15

SSet plate hold to failure

Seated DB Curls 6x15

SS tricep extension 6x15

Bodyweight Rope tricep pushdowns 6x15

SSet Cable Curls 6x15

Wednesday Low Thursday Low

Weight Arms Weight Active Rec.
Tricep extensions 5x5
BB curls- close grip 5x5
Close grip bench press 4x5
BD hammer curls 4x5

Tricep dips
SS close grip chin ups 4xMax

Wednesday Low Thursday Low

Weight Arms Weight Active Rec.
21's 4x21
Close Grip Bench Press 4x25
Incline DB curls 4x25
Tricep rope pushdown 4x25
Reverse Curls 4x25
Dips 4xMax
Friday Mod Saturday High
Back Weight Shoulders Weight
Deadlift 4x12 115 DB overhead press 6x10 17.5
Wide Pull-ups 30-50 Reps SSet rear lat raise 6x10 5

Wide bent over rows 6x10 55 Side lat raise 6x10 10

SSet close underhand 6x10 SSet plate front raise 6x10 25

Wide Lat Pulldowns 6x10 DB upright row 6x15 30

SSet Close Pulldowns 6x10 SSet Shrugs 6x15 25

Renegade Rows 3xMax Barbell Press 4x20

Friday Mod Saturday High

Back Weight Shoulders Weight
BB bent over row 5x5 75 BB Overhead press 5x5 65
Deadlift 5x5 115 Shrugs 5x8 37.5
one arm DB row 4x10 55 Face Pulls 5x8
Neutral Pullups 4xMax Row 5x8 40
Side lat raise 4x8
SS Plate front raise 4x8

Friday Mod Saturday High

Back Weight Shoulders Weight
T-bar Row 3x15-20 27.5 DB Arnold press 3x15-20 15
Wide Lat Pulldown 3x15-20 40/55 DB upright row 3x15-20 30
One arm DB Row 3x15-20
Straight arm pulldowns 3x15-20 Seated Lat raise 3x15-20
Back Extensions 3x15-20 SS Rear Lat raise 3x15-20

Shrugs 3x15-20
SS plate front raise 3x15-20

Friday Mod Saturday High

Back Weight Shoulders Weight
Deadlift 4x12 DB overhead press 6x10 12.5
Wide Pull-ups 30-50 Reps SSet rear lat raise 6x10 5

Wide bent over rows 6x10 Side lat raise 6x10 10

SS close underhand 6x10 SSet plate front raise 6x10
DB Front 12.5
Wide Lat Pulldowns 6x10 DB upright row 6x15 30
SSet Close Pulldowns 6x10 SSet Shrugs 6x15 22.5
Renegade Rows 3xMax Barbell Press 4x20

Friday Mod Saturday High

Back Weight Shoulders Weight
BB bent over row 5x5 65 BB Overhead press 5x5 65
Deadlift 5x5 115 Shrugs 5x8
one arm DB row 4x10 Face Pulls 5x8
Neutral Pullups 4xMax Single press 5x8 25
Cable row 55/75 Side lat raise 4x8
SS Plate front raise 4x8

Friday Mod Saturday High

Back Weight Shoulders Weight
T-bar Row 3x15-20 DB Arnold press 3x15-20
Wide Lat Pulldown 3x15-20 DB upright row 3x15-20
One arm DB Row 3x15-20
Straight arm pulldowns 3x15-20 Seated Lat raise 3x15-20
Back Extensions 3x15-20 SS Rear Lat raise 3x15-20

Shrugs 3x15-20
SS plate front raise 3x15-20

Friday Mod Saturday High

Back Weight Shoulders Weight
Deadlift 4x12 DB overhead press 6x15
Wide Pull-ups 30-70 Reps SS DB power cleans 6x15

Wide bent over rows 6x10 Side lat raise 6x15

SS close underhand 6x10 SSet plate front raise 6x15

Wide Lat Pulldowns 6x10 DB upright row 6x15

SS Close Pulldowns 6x10 SS Shrugs 6x15

Renegade Rows 4xMax Rope Face pulls 4x20

Friday Mod Saturday High

Back Weight Shoulders Weight
Weighted Wide grip pul5x5 DB Overhead press 5x5
Deadlift 5x5 Shrugs 5x8
One arm DB row 4x8 Underhand Cable Face P
5x8
Inverted Row 4xMax
 Side lat raise 4x8
SS Plate front raise 4x8

Friday Mod Saturday High

Back Weight Shoulders Weight
T-bar Row 4x25 DB Arnold press 4x25
Wide Lat Pulldown 4x25 DB upright row 4x25
One arm DB Row 4x25
Straight arm pulldowns 4x25 Seated Lat raise 4x20
Back Extensions 4x25 SS Rear Lat raise 4x20

Shrugs 4x20
SS plate front raise 4x20

Friday Mod Saturday High

Back Weight Shoulders Weight
Deadlift 4x12 DB overhead press 6x15
Close grip pull-ups 30-70 Reps SS seated DB power cle6x15

Wide bent over rows 6x15 Side lat raise 6x15

SSet close underhand 6x15 SSet plate front raise 6x15

Wide Lat Pulldowns 6x15 DB upright row 6x15

SSet Close Pulldowns 6x15 SSet Shrugs 6x15

Renegade Rows 4xMax Rope Face pulls 4x20

Friday Mod Saturday High

Back Weight Shoulders Weight
Weighted wide pull ups5x5 DB Overhead press 5x5
Deadlift 5x5 Shrugs 5x8
One arm DB row 4x8 Underhand Cable Face P
5x8
Inverted row 4xMax
Side lat raise 4x8
SS Plate front raise 4x8

Friday Mod Saturday High

Back Weight Shoulders Weight
T-bar Row 4x25 DB Arnold press 4x25
Wide Lat Pulldown 4x25 DB upright row 4x25
One arm DB Row 4x25
Straight arm pulldowns 4x25 Seated Lat raise 4x20
Back Extensions 4x25 SS Rear Lat raise 4x20

Shrugs 4x20
SS plate front raise 4x20
Sunday Low
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