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Week 1,3,5 (1-3 min rest)
Day 1 - Back
Exercise Reps
1. Superset: Leverage ISO • 4 sets 10-15 reps
Row and Cable Pull-over
2. Machine Low Row • 3 sets 10-12 reps
3. Leverage High Row • 3 sets 10-12 reps
4. Close Grip Front Lat • 3 sets 10-12 reps
Pulldown
5. One Arm Lat Pulldown • 3 sets 10-12 reps
6. Hyperextensions • 2 sets 15 reps
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Day 2 – Chest
1. Butterfly • 3 sets 10-15 reps
2. Leverage Incline Chest • 3 sets 10-12 reps
Press
3. Machine Chest Press • 3 sets 10-12 reps
4. Dumbbell Flyes • 3 sets 10-12 reps
5. Incline Dumbbell Press • 3 sets 10-12 reps
6. Leverage Decline Chest • 3 sets 10-12 reps
Press
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Day 3 – Quads
1. Leg Extension • 4 sets 10-15 reps
2. Seated Leg Press • 4 sets 10-15 reps
3. Smith Machine Squat • 3 sets 10-15 reps
4. Single Leg Press • 3 sets 10-15 reps
5. Leg Press • 3 sets 10-15 reps
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Day 4 – Hamstrings and Calves
1. Lying Leg Curls • 4 sets 10-15 reps
2. Dumbbell Stiff Leg Deadlift • 3 sets 10-15 reps
3. Smith Machine Stiff Leg • 3 sets 10-15 reps
Deadlift
4. Leg Press • 3 sets 10-15 reps
5. Calf Press • 5 sets 10-15 reps
6. Hip Adductor • 4 sets 10-15 reps
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Day 5 – Arms and Abs
1. EZ Bar Curl • 4 sets 10-15 reps
2. Preacher Curl • 3 sets 10-15 reps
3. Machine Bicep Curl • 3 sets 10-15 reps
4. Triceps Pushdown • 4 sets 10-15 reps
5. EZ Bar Skullcrusher • 3 sets 10-15 reps
6. Machine Triceps Extension • 3 sets 10-15 reps
7. Triset: • 3 sets 20 reps
• Bench Leg Raises
• Bench Leg Pull-in
• Ab Crunch Machine
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Day 6 – Shoulders and Calves
1. Machine Shoulder Press • 3 sets 10-15 reps
2. Lateral Raises • 3 sets 10-15 reps
3. Standing Dumbbell Press • 3 sets 10-15 reps
4. Seated Bent Over Rear Delt • 3 sets 10-15 reps
Raises
5. Seated Barbell Military • 3 sets
Press
6. Seated Calf Raise • 5 sets 10-20 reps
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Day 7 – Rest
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Week 2,4,6
Day 8 – Back
1. Wide Grip Lat Pulldown • 4 sets 8-12 reps
Superset with Elevated • 60-90 seconds rest
Cable Rows
2. One-Arm Dumbbell Row • 3 sets 8-12 reps
• 60-90 seconds rest
3. T-Bar Row • 3 sets 8-12 reps
• 60-90 seconds rest
4. Seated Cable Rows (wide • 3 sets 8-12 reps
grip) • 60-90 seconds rest
5. Seated One-Arm Pulley • 2 sets 8-12 reps
Rows • 60-90 seconds rest
6. Hyperextensions • 3 sets 8-12 reps
• 60-90 seconds rest
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Day 9 – Chest
1. Incline Dumbbell Flyes • 4 sets 8-12 reps
• 60-90 seconds rest
2. Leverage Incline Chest • 3 sets 8-12 reps
Press • 60-90 seconds rest
3. Straight-Arm Dumbbell • 3 sets 8-12 reps
Pullover • 60-90 seconds rest
4. Dumbbell Bench Press • 3 sets 8-12 reps
• 60-90 seconds rest
5. Cable Crossover • 2 sets 10 reps
• 60-90 seconds rest
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Day 10 – Quads, Glutes and Abs
1. Seated Leg Curl • 4 sets 8-12 reps
• 60-90 seconds rest
2. Leg Press (high foot • 3 sets 8-12 reps
position) • 60-90 seconds rest
3. Hack Squat (Reverse) • 3 sets 8-12 reps
• 60-90 seconds rest
4. Leg Extensions • 3 sets 8-12 reps
• 60-90 seconds rest
5. Seated Leg Press • 3 sets 8-12 reps
• 60-90 seconds rest
6. Smith Machine Squat • 3 sets 8-12 reps
• 60-90 seconds rest
7. Flat Bench Lying Leg Raise • 3 sets 20 reps
superset with Ab Crunch • 60-90 seconds rest
Machine
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Day 11 – Shoulders and Calves
1. Seated Lateral Raises • 3 sets 8-12 reps
superset with Seated • 60-90 seconds rest
Dumbbell Press
2. Standing Dumbbell Upright • 3 sets 8-12 reps
Row • 60-90 seconds rest
3. Barbell Front Raise • 3 sets 8-12 reps
• 60-90 seconds rest
4. Reverse Machine Flyes • 3 sets 8-12 reps
• 60-90 seconds rest
5. Standing Calf Raises • 3 sets 8-12 reps
• 60-90 seconds rest
6. Seated Calf Raise • 3 sets 8-12 reps
• 60-90 seconds rest
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Day 12 – Arms and Abs
1. Machine Bicep Curl • 3 Sets 8-12 reps
• 60-90 seconds rest
2. Rope Pushdowns • 3 sets 8-12 reps
• 60-90 seconds rest
3. Seated Dumbbell Curls • 3 sets 8-12 reps
• 60-90 seconds rest
4. Triceps Pushdowns (EZ-Bar • 3 sets 8-12 reps
attachment) • 60-90 seconds rest
5. Rope Cable Hammer Curls • 3 sets 8-12 reps
• 60-90 seconds rest
6. EZ-Bar Skullcrusher • 3 sets 8-12 reps
• 60-90 seconds rest
7. Flat Bench Lying Leg Raise • 4 sets 20 reps
• 60-90 seconds rest
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Day 13 – Rest
Day 14 – Rest
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