| Day 1 – Legs & Calves + Abs |
recommended sets & reps ( reps are near failure) |
| Leg extensions |
20 reps, 16 reps , 12 reps ,8 reps , 6 reps |
| Squat neutral stance |
20 reps, 15 reps , 10 reps , 6 reps , 6 reps + dropset |
| Leg Press narrow stance |
20 reps, 15 reps , 10 reps , 6 reps , 6 reps + dropset |
| Dumbbell Lunges |
20 steps ( 10 steps per leg ) x 3 sets |
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| standing Calf raises (neutral foot position) |
30 reps , 25 reps , 20 reps , 15 reps , 10 reps |
| Seated calf raises |
30 reps , 25 reps , 20 reps , 15 reps , 10 reps |
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| Day 2 – Chest & Triceps |
recommended sets & reps |
| dumbbell incline chest press |
20 reps , 15 reps , 12 reps , 8 reps , 8 reps |
| incline dumbbell flys |
15 reps, 12 reps, 10, reps, 8 reps, 8 reps + dropset |
| flat barbell press |
15 reps, 10 reps, 8 reps, 8 reps + dropset |
| Cable crossover and |
15 Reps for both excersises. Do 4 sets |
| Dips superset |
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| V bar cable press downs |
20 reps , 15 reps, 10 reps, 10 reps |
| Overhead dumbbell tricep extensions |
20 reps , 15 reps, 10 reps, 10 reps |
| Lying tricep extension and |
Superset 15 reps on both excersises |
| dumbbell kick back |
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| Day 3 – Back & Biceps |
recommended sets & reps |
| Lat Pull downs |
[Warm up 20 reps] 16 reps , 12 reps , 8 reps ,6 reps |
| Close grip pull downs |
16 reps , 12 reps , 8 reps ,6 reps + drop set |
| Seated Cable row |
16 reps , 12 reps , 8 reps ,6 reps + drop set |
| Bent over Barbbell row |
15 reps , 10 reps , 10 reps |
| dumbbell rows |
15 reps , 10 reps , 10 reps |
| Deadlift |
20 reps , 15 reps, 10 reps , 6 reps |
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| alternating Hammer curls |
16 reps , 12 reps , 10 reps , 10 reps |
| Preacher Curl |
15 reps , 10 reps , 8 reps , 6 reps + dropset |
| Straight Bar cable curls and |
superset 15 reps each excersise , 3 sets |
| concentration curl |
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| Day 4 – Hamstrings & Calves + Abs |
recommended sets & reps |
| Lying Leg curl [ heavy ] |
20 reps , 15 reps, 10 reps, 8 reps, 6 reps, 6 reps |
| Leg Press(high foot position to isolate hamstring) |
20 reps , 15 reps, 10 reps, 10 reps |
| Lying Leg curl [ volume ] |
20 reps , 15 reps, 15 reps, 15 reps |
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| Seated calf raises |
30 reps , 25 reps , 20 reps , 15 reps , 10 reps |
| standing Calf raises (neutral foot position) |
30 reps , 25 reps , 20 reps , 15 reps , 10 reps |
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| Day 5 – Shoulders & Traps |
recommended sets & reps |
| standing dumbbell Lateral raises |
20 reps , 15 reps , 10 reps , 8 reps, 8 reps |
| Dumbbell shoulder press [ heavy] |
15 reps , 10 reps , 8 reps, 6 reps + dropset |
| Single arm dumbbell Lateral raises |
15 reps , 10 reps , 8 reps per arm |
| Front raises with straight bar |
15 reps , 10 reps , 8 reps |
| dumbbell bent over lateral raises |
20 reps , 15 reps , 10 reps , 8 reps, 8 reps |
| rear pec deck |
20 reps , 15 reps , 10 reps , 8 reps, 8 reps + dropset |
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| Dumbbell Shrugs |
20 reps , 15 reps , 10 reps , 8 reps, 8 reps + dropset |
| Barbell Shrugs |
10 reps , 10 reps , 10 reps , 10 reps |
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| Day 6 – Priority Day |
recommended sets & reps |
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See coach for suggestions on what your physique is lacking. Order of days may need to be adjusted to aquire sufficient rest |
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