Table of Contents
DAY 1 – CHEST, SHOULDERS & TRICEPS .............................................................. 5
EXERCISE 1: MACHINE OR DUMBBELL SHOULDER PRESS ..................................... 6
EXERCISE 2: SINGLE ARM CABLE LATERAL RAISE .................................................. 7
EXERCISE 3: PEC DEC REAR DELT FLYE .................................................................. 8
EXERCISE 4: DUMBBELL FRONT RAISE .................................................................. 9
EXERCISE 5: FLAT BENCH PRESS ......................................................................... 10
EXERCISE 6: FLAT BENCH DUMBBELL FLYE ......................................................... 11
EXERCISE 7: ROPE TRICEPS PUSH DOWN............................................................ 12
EXERCISE 8: BARBELL SKULL CRUSHER ............................................................... 13
DAY 2 – QUADS & GLUTES ................................................................................ 14
EXERCISE 1: BARBELL BACK SQUAT .................................................................... 15
EXERCISE 2: BARBELL HIP THRUST ..................................................................... 16
EXERCISE 3: LEG PRESS ...................................................................................... 17
EXERCISE 4: DUMBBELL WALKING LUNGE.......................................................... 18
EXERCISE 5: CABLE GLUTE KICK BACK................................................................. 19
2
EXERCISE 6: MACHINE ABDUCTION ................................................................... 20
EXERCISE 7: DUMBBELL GOBLET SQUAT ............................................................ 21
EXERCISE 8: SEATED LEG EXTENSION ................................................................. 22
DAY 3 – REST..................................................................................................... 23
EXERCISE 1: ACTIVE REST ................................................................................... 24
DAY 4 – BACK & BICEPS .................................................................................... 25
EXERCISE 1: BARBELL DEADLIFT ......................................................................... 26
EXERCISE 2: WIDE GRIP LAT PULLDOWN ............................................................ 27
EXERCISE 3: OVERHAND WIDE GRIP CABLE ROW ............................................... 28
EXERCISE 4: ONE ARM BENT OVER DUMBBELL ROW ......................................... 29
EXERCISE 5: CLOSE GRIP PULLDOWN ................................................................. 30
EXERCISE 6: ROPE LAT PULLOVER ...................................................................... 31
EXERCISE 7: MACHINE PREACHER BICEPS CURL ................................................. 32
EXERCISE 8: SEATED DUMBBELL BICEPS CURL .................................................... 33
DAY 5 – FULL BODY ........................................................................................... 34
EXERCISE 1: DUMBBELL GOBLET SQUAT ............................................................ 35
EXERCISE 2: ARNOLD PRESS ............................................................................... 36
3
EXERCISE 3: DUMBBELL LATERAL RAISE ............................................................. 37
EXERCISE 4: WIDE GRIP LAT PULLDOWN ............................................................ 38
EXERCISE 5: SEATED CABLE ROW ....................................................................... 39
EXERCISE 6: LAYING HAMSTRING CURL.............................................................. 40
EXERCISE 7: MACHINE PREACHER BICEPS CURL ................................................. 41
EXERCISE 8: ROPE TRICEPS PUSH DOWN............................................................ 42
DAY 6 – REST..................................................................................................... 44
EXERCISE 1: ACTIVE REST ................................................................................... 45
DAY 7 – HAMSTRINGS, GLUTES & CALVES ........................................................ 46
EXERCISE 1: DUMBBELL ROMANIAN DEADLIFT .................................................. 47
EXERCISE 2: LAYING HAMSTRING CURL .............................................................. 48
EXERCISE 3: LEG PRESS (FEET HIGH – HAMSTRING FOCUS) ................................ 49
EXERCISE 4: BARBELL HIP THRUST ..................................................................... 50
EXERCISE 5: SEATED HAMSTRING CURL ............................................................. 51
EXERCISE 6: DUMBBELL BULGARIAN SPLIT SQUAT ............................................. 52
EXERCISE 7: SEATED CALF RAISE ........................................................................ 53
EXERCISE 8: STANDING CALF RAISE .................................................................... 54
4
Day 1 – Chest, Shoulders & Triceps
5
Exercise 1: Machine or Dumbbell Shoulder Press
Target: 15 Reps x 4 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
6
Exercise 2: Single Arm Cable Lateral Raise
Target: 12 Reps x 3 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
7
Exercise 3: Pec Dec Rear Delt Flye
Target: 12 Reps x 4 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
8
Exercise 4: Dumbbell Front Raise
Target: 12 Reps x 3 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
9
Exercise 5: Flat Bench Press
Target: 12 Reps x 4 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
10
Exercise 6: Flat Bench Dumbbell Flye
Target: 12 Reps x 4 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
11
Exercise 7: Rope Triceps Push Down
Target: 12 Reps x 3 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
12
Exercise 8: Barbell Skull Crusher
Target: 12 Reps x 3 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
13
Day 2 – Quads & Glutes
14
Exercise 1: Barbell Back Squat
Target: 15 Reps x 4 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
15
Exercise 2: Barbell Hip Thrust
Target: 12 Reps x 4 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
16
Exercise 3: Leg Press
Target: 12 Reps x 3 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
17
Exercise 4: Dumbbell Walking Lunge
Target: 12 Steps Each Leg x 4 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
18
Exercise 5: Cable Glute Kick Back
Target: 12 Reps x 3 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
19
Exercise 6: Machine Abduction
Target: 12 Reps x 3 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
20
Exercise 7: Dumbbell Goblet Squat
Target: 12 Reps x 3 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
21
Exercise 8: Seated Leg Extension
Target: 12 Reps x 3 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
22
Day 3 – Rest
23
Exercise 1: Active Rest
Target: 30 Minutes Low Intensity Steady State Cardio
Time
Level
Week 1
Equipment
Time
Week 2 Level
Equipment
Time
Level
Week 3
Equipment
Time
Level
Week 4
Equipment
Time
Level
Week 5
Equipment
Time
Level
Week 6
Equipment
Notes:
24
Day 4 – Back & Biceps
25
Exercise 1: Barbell Deadlift
Target: 12 Reps x 4 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
26
Exercise 2: Wide Grip Lat Pulldown
Target: 12 Reps x 4 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
27
Exercise 3: Overhand Wide Grip Cable Row
Target: 12 Reps x 3 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
28
Exercise 4: One Arm Bent Over Dumbbell Row
Target: 12 Reps x 3 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
29
Exercise 5: Close Grip Pulldown
Target: 10 Reps x 3 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
30
Exercise 6: Rope Lat Pullover
Target: 12 Reps x 4 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
31
Exercise 7: Machine Preacher Biceps Curl
Target: 12 Reps x 4 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
32
Exercise 8: Seated Dumbbell Biceps Curl
Target: 12 Reps x 4 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
33
Day 5 – Full Body
34
Exercise 1: Dumbbell Goblet Squat
Target: 15 Reps x 4 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
35
Exercise 2: Arnold Press
Target: 12 Reps x 4 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
36
Exercise 3: Dumbbell Lateral Raise
Target: 15 Reps x 4 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
37
Exercise 4: Wide Grip Lat Pulldown
Target: 12 Reps x 4 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
38
Exercise 5: Seated Cable Row
Target: 12 Reps x 4 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
39
Exercise 6: Laying Hamstring Curl
Target: 12 Reps x 4 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
40
Exercise 7: Machine Preacher Biceps Curl
Target: 12 Reps x 4 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
41
Exercise 8: Rope Triceps Push Down
Target: 12 Reps x 4 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
42
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
43
Day 6 – Rest
44
Exercise 1: Active Rest
Target: 30 Minutes Low Intensity Steady State Cardio
Time
Level
Week 1
Equipment
Time
Week 2 Level
Equipment
Time
Level
Week 3
Equipment
Time
Level
Week 4
Equipment
Time
Level
Week 5
Equipment
Time
Level
Week 6
Equipment
Notes:
45
Day 7 – Hamstrings, Glutes & Calves
46
Exercise 1: Dumbbell Romanian Deadlift
Target: 15 Reps x 4 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
47
Exercise 2: Laying Hamstring Curl
Target: 12 Reps x 4 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
48
Exercise 3: Leg Press (Feet High – Hamstring Focus)
Target: 12 Reps x 3 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
49
Exercise 4: Barbell Hip Thrust
Target: 15 Reps x 4 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
50
Exercise 5: Seated Hamstring Curl
Target: 12 Reps x 3 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
51
Exercise 6: Dumbbell Bulgarian Split Squat
Target: 12 Reps x 3 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
52
Exercise 7: Seated Calf Raise
Target: 15 Reps x 4 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
53
Exercise 8: Standing Calf Raise
Target: 15 Reps x 4 Sets
Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Reps
Weight
Week 2 Reps
Weight
Week 3 Reps
Weight
Week 4 Reps
Weight
Week 5 Reps
Weight
Week 6 Reps
Weight
Notes:
54