WEEK 1

UPPER ONE
BODYPART EXERCISE SETS REPS WEIGHT
CHEST BB BENCH PRESS 4 6 105 lbs
FLYES 4 12 70 lbs
BACK BB ROWS 4 8 95 lbs
PULL-UPS 4 6-
SHOULDERS BB PRESS 3 8 75 lbs
LATERAL RAISES 3 10 4 kgs
BICEPS EZ BB CURLS 3 8 45 lbs
TRICEPS DIPS 4 8-
ABS CRUNCHES 4 15 -
LEG RAISES 3 10 -

WEEK 1
LOWER ONE
BODYPART EXERCISE SETS REPS WEIGHT
QUADS SQUATS 4 6
LEG PRESSES 6 10
HAMSTRINGS SL DEADLIFTS 3 8
CALVES CALF RASISES 5 10
BICEPS EZ BB CURLS 4 12 45 lbs
SHOULDERS LATERAL RAISES 4 15 4 kgs
ABS LEG RAISES 3 10

WEEK 1
UPPER TWO
BODYPART EXERCISE SETS REPS WEIGHT
CHEST INCLINE BB BENCH PRESS 4 10
DB BENCH PRESS 4 12
BACK PULL-UPS 4 6
CABLE ROWS 3 15
SHOULDERS DB PRESS 2 10
LATERAL RAISES 3 10 6 kgs
BICEPS DB CURLS 3 10 10 kgs
TRICEPS SKULLCRUSHERS 6 10

WEEK 1
LOWER TWO
BODYPART EXERCISE SETS REPS WEIGHT
QUADS FRONT SQUATS 4 10
HAMSTRINGS LEG CURLS 6 12
CALVES CALF RASISES 7 12
BICEPS PREACHER CURLS 4 10
SHOULDERS REVERSE FLYES 4 12
ABS CRUNCHES 3 10
LEG RAISES 3 10
 WEEK 2
UPPER ONE
BODYPART EXERCISE SETS REPS WEIGHT
CHEST BB BENCH PRESS 5 6 110 lbs
FLYES 4 12 72.5 lbs
BACK BB ROWS 5 8 100 lbs
PULL-UPS 4 6-
SHOULDERS BB PRESS 3 8 80 lbs
LATERAL RAISES 4 10 6 kgs
BICEPS EZ BB CURLS 4 8 55 lbs
TRICEPS DIPS 5 8-
ABS CRUNCHES 5 15 -
LEG RAISES 4 10 -

WEEK 2
LOWER ONE
BODYPART EXERCISE SETS REPS WEIGHT
QUADS SQUATS 4 6
LEG PRESSES 7 10
HAMSTRINGS SL DEADLIFTS 4 8
CALVES CALF RASISES 5 10
BICEPS EZ BB CURLS 5 12
SHOULDERS LATERAL RAISES 5 15
ABS LEG RAISES 4 10

WEEK 2
UPPER TWO
BODYPART EXERCISE SETS REPS WEIGHT
CHEST INCLINE BB BENCH PRESS 5 10
DB BENCH PRESS 5 12
BACK PULL-UPS 5 6
CABLE ROWS 3 15
SHOULDERS DB PRESS 2 10
LATERAL RAISES 3 10
BICEPS DB CURLS 3 10
TRICEPS SKULLCRUSHERS 6 10

WEEK 2
LOWER TWO
BODYPART EXERCISE SETS REPS WEIGHT
QUADS FRONT SQUATS 4 10
HAMSTRINGS LEG CURLS 7 12
CALVES CALF RASISES 8 12
BICEPS PREACHER CURLS 5 10
SHOULDERS REVERSE FLYES 5 12
ABS CRUNCHES 4 10
LEG RAISES 4 10
 WEEK 3
UPPER ONE
BODYPART EXERCISE SETS REPS WEIGHT
CHEST BB BENCH PRESS 5 6 115 lbs
FLYES 5 12 75 lbs
BACK BB ROWS 6 8 105 lbs
PULL-UPS 4 6-
SHOULDERS BB PRESS 4 8 85 lbs
LATERAL RAISES 5 10 8 kgs
BICEPS EZ BB CURLS 5 8 60 lbs
TRICEPS DIPS 6 8-
ABS CRUNCHES 6 15 -
LEG RAISES 5 10 -

WEEK 3
LOWER ONE
BODYPART EXERCISE SETS REPS WEIGHT
QUADS SQUATS 5 6
LEG PRESSES 7 10
HAMSTRINGS SL DEADLIFTS 5 8
CALVES CALF RASISES 6 10
BICEPS EZ BB CURLS 6 12
SHOULDERS LATERAL RAISES 6 15
ABS LEG RAISES 5 10

WEEK 3
UPPER TWO
BODYPART EXERCISE SETS REPS WEIGHT
CHEST INCLINE BB BENCH PRESS 5 10
DB BENCH PRESS 5 12
BACK PULL-UPS 5 6
CABLE ROWS 4 15
SHOULDERS DB PRESS 3 10
LATERAL RAISES 4 10
BICEPS DB CURLS 4 10
TRICEPS SKULLCRUSHERS 7 10

WEEK 3
LOWER TWO
BODYPART EXERCISE SETS REPS WEIGHT
QUADS FRONT SQUATS 4 10
HAMSTRINGS LEG CURLS 8 12
CALVES CALF RASISES 9 12
BICEPS PREACHER CURLS 6 10
SHOULDERS REVERSE FLYES 6 12
ABS CRUNCHES 5 10
LEG RAISES 5 10
 WEEK 4
UPPER ONE
BODYPART EXERCISE SETS REPS WEIGHT BODYPART
CHEST BB BENCH PRESS 5 6 120 lbs CHEST
FLYES 5 12
BACK BB ROWS 7 8 110 lbs BACK
PULL-UPS 5 6-
SHOULDERS BB PRESS 5 8 90 lbs SHOULDERS
LATERAL RAISES 6 10
BICEPS EZ BB CURLS 6 8 70 lbs BICEPS
TRICEPS DIPS 7 8- TRICEPS
ABS CRUNCHES 7 15 - ABS
LEG RAISES 6 10 -

WEEK 4
LOWER ONE
BODYPART EXERCISE SETS REPS WEIGHT BODYPART
QUADS SQUATS 5 6 QUADS
LEG PRESSES 8 10
HAMSTRINGS SL DEADLIFTS 5 8 HAMSTRINGS
CALVES CALF RASISES 7 10 CALVES
BICEPS EZ BB CURLS 7 12 BICEPS
SHOULDERS LATERAL RAISES 7 15 SHOULDERS
ABS LEG RAISES 6 10 ABS

WEEK 4
UPPER TWO
BODYPART EXERCISE SETS REPS WEIGHT BODYPART
CHEST INCLINE BB BENCH PRESS 6 10 CHEST
DB BENCH PRESS 6 12
BACK PULL-UPS 6 6 BACK
CABLE ROWS 5 15
SHOULDERS DB PRESS 3 10 SHOULDERS
LATERAL RAISES 5 10
BICEPS DB CURLS 5 10 BICEPS
TRICEPS SKULLCRUSHERS 8 10 TRICEPS

WEEK 4
LOWER TWO
BODYPART EXERCISE SETS REPS WEIGHT BODYPART
QUADS FRONT SQUATS 4 10 QUADS
HAMSTRINGS LEG CURLS 9 12 HAMSTRINGS
CALVES CALF RASISES 10 12 CALVES
BICEPS PREACHER CURLS 7 10 BICEPS
SHOULDERS REVERSE FLYES 7 12 SHOULDERS
ABS CRUNCHES 6 10 ABS
LEG RAISES 6 10
 WEEK 5 (DELOAD)
UPPER ONE
EXERCISE SETS REPS WEIGHT
BB BENCH PRESS 2 6
FLYES 2 12
BB ROWS 2 8
PULL-UPS 2 6
BB PRESS 2 8
LATERAL RAISES 2 10
EZ BB CURLS 2 8
DIPS 2 8
CRUNCHES 2 15
LEG RAISES 2 10

WEEK 5 (DELOAD)
LOWER ONE
EXERCISE SETS REPS WEIGHT
SQUATS 3 6
LEG PRESSES 3 10
SL DEADLIFTS 2 8
CALF RASISES 3 10
EZ BB CURLS 3 12
LATERAL RAISES 3 15
LEG RAISES 2 10

WEEK 5 (DELOAD)
UPPER TWO
EXERCISE SETS REPS WEIGHT
INCLINE BB BENCH PRESS 2 10
DB BENCH PRESS 2 12
PULL-UPS 2 6
CABLE ROWS 2 15
DB PRESS 2 10
LATERAL RAISES 2 10
DB CURLS 2 10
SKULLCRUSHERS 3 10

WEEK 5 (DELOAD)
LOWER TWO
EXERCISE SETS REPS WEIGHT
FRONT SQUATS 4 10
LEG CURLS 2 12
CALF RASISES 3 12
PREACHER CURLS 2 10
REVERSE FLYES 3 12
CRUNCHES 2 10
LEG RAISES 2 15