ShockingF

Preparation W
Day of the Week

Exercise Type

PREPARATION: If you're not used to training each

Monday
Upper Body Strength Day
Rest: 2 min +
As Much As Needed
Aim for Lower End of Rep Range

Pressing Strenght
Assistance pressing
Assistance pressing
Pulling Strenght
Assistance Pulling
Auxiliary Pulling
Auxiliary Extension
Auxiliary Curling
Total Sets

Tuesday
Lower Body Strength Day
Rest: 2 min +
As Much As Needed
Aim for Lower End of Rep Range

Pressing Strenght
Assistance extension
Pulling Strenght
Assistance pulling/curling
Auxiliary calf
Optional - Abs
Total Sets

Wednesday
Thursday

Pulling Explosive Exercise:

Back and Shoulders Hypertrophy Day Hypertrophy pulling

Hypertrophy pulling
Rest: 1 -2 min
Aim for Higher End of Rep Range

Hypertrophy pulling
Hypertrophy shoulder
Hypertrophy shoulder

Hypertrophy shoulder

Total Sets

Friday
Chest and Arms Hypertrophy Day
Rest: 1 -2 min

Pulling Explosive Exercise:

Hypertrophy pressing exercise:
Hypertrophy
Hypertrophy
Hypertrophy
Hypertrophy
Hypertrophy
Hypertrophy

pressing exercise:
fly exercise:
curling exercise:
curling exercise:
extension exercise:
extension exercise:

Total Sets

Saturday
Lower Body Hypertrophy Day
Rest: 1 -2 min

Lower Body Explosive Exercise:

Hypertrophy pressing exercise:
Hypertrophy extension exercise:
Hypertrophy pulling exercise:
Hypertrophy curling exercise
Hypertrophy calf exercise:
Optional - Abs
Total Sets

Sunday

[Link] - Strength/Hypertrophy 12 We

aration Week - Effort Level: 8

Exercise

Sets

t used to training each body part twice a week use slighly less weight on the first 2 days
Barbell Bench Press

Weighted Chest Dips

Standing Barbell Shoulder Press
Bent Over Barbell Rows
Weighted Pull-Ups
Chin Ups
Skull crushers
Cambered bar curls

2
3
2
2
2
2
2
18

Squat
Leg Extension
Deadlift
Leg Curls
Standing calf raise
Leg Raises

3
2
3
2
3
3
16

REST Day

Bent Over Barbell Rows

Chin-ups

Seated Cable Row

Dumbell Shrugs

Seated Dumbbell Shoulder Press

Barbell Upright rows

Side lateral raises with dumbbells

20

Flat dumbbell presses

Incline dumbbell presses

Hammer strength chest press

Incline cable flyes
Z-bar Preacher curls
Dumbbell concentration curls
Close-Grip Bench Press
Cable pressdowns with rope attachment

2
2
2
2
2
2
20

Squat
Leg Press
Leg extensions
Romanian deadlifts
Lying leg curls
Standing calf raise
Cable Crunch

6
2
2
2
2
2
3
19

REST Day

ertrophy 12 Weeks Workout Routine

Reps

2 days
3-5
6-10
6-10
3-5
6-10
6-10
6-10
6-10

3-5
6-10
3-5
6-10
6-10
6-10

3 explosive reps using 65-70% of normal 3-5 rep

max weight
8-12
8-12
12-15
8-12
12-15

12-20

3 explosive reps using 65-70% of normal 3-5 rep

max weight
8-12
12-15
15-20
8-12
12-15
8-12
12-15

3 explosive reps using 65-70% of normal 3-5 rep

max weight
12-15
15-20
8-12
12-15
10-15
6-10

ut Routine

Effort Scale
10 = Max Effort
9 = Could Have Completed 1 More Rep
8 = Could Have Completed 2 More Reps
7 = Could Have Completed 3 More Reps

Thank you for subscribing to ShockingFit newsletter! I promise to keep

delivering the best fitness and health content both from my experience
and latest research. - Mario
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[Link]

[Link] -

Week 1-5 Intensit

Day of the Week
Monday
Upper Body Strength Day

Rest: 2 min +
As Much As Needed

Exercise Type
Pressing Strenght
Assistance pressing
Assistance pressing
Pulling Strenght
Assistance Pulling
Auxiliary Pulling
Auxiliary Extension
Auxiliary Curling
Total Sets

Tuesday
Lower Body Strength Day
Rest: 2 min +
As Much As Needed

Pressing Strenght
Assistance pressing
Assistance extension
Pulling Strenght
Assistance pulling/curling
Auxiliary calf
Optional - Abs
Total Sets

Wednesday
Thursday

Pulling Power Exercise Speed work:

Back and Shoulders Hypertrophy Day Hypertrophy pulling

Hypertrophy pulling
Rest: 1 -2 min

Hypertrophy pulling
Hypertrophy shoulder
Hypertrophy shoulder
Hypertrophy shoulder

Total Sets

Friday
Chest and Arms Hypertrophy Day
Rest: 1 -2 min

Pressing Power Exercise speed work:

Hypertrophy pressing exercise:
Hypertrophy pressing exercise:
Hypertrophy fly exercise:
Hypertrophy curling exercise:
Hypertrophy curling exercise:
Hypertrophy extension exercise:
Hypertrophy extension exercise:
Optional - Abs
Total Sets

Saturday
Lower Body Hypertrophy Day
Rest: 1 -2 min

Lower Body Power Exercise speed work:

Hypertrophy pressing exercise:
Hypertrophy pressing exercise:
Hypertrophy extension exercise:
Hypertrophy pulling exercise:
Hypertrophy curling exercise
Hypertrophy curling exercise:
Hypertrophy calf exercise:
Hypertrophy calf exercise:
Total Sets

Sunday

[Link] - Strength/Hypertrophy 12 Weeks Wor

5 Intensity - Effort Level: 9-10

Exercise

Sets

Barbell Bench Press

Weighted Dips

3
2

Barbell Shoulder Press

Bent Over Barbell Rows
Weighted Pull-Ups
Chin Ups
Skull crushers
Cambered bar curls

3
3
2
2
2
2
19

Squat
Leg Press
Leg Extension
Deadlift
Leg Curls
Standing calf raise
Leg Raises

3
2
2
3
2
3
3
18

REST Day

Bent Over Barbell Rows

Chin-ups

Seated Cable Row

One-Arm Dumbell Rows

Seated dumbbell presses
Upright rows

2
3
2

Side lateral raises with dumbbells or cables

22

Flat barbell presses

Incline dumbbell presses
Hammer strength chest press
Incline cable flyes
Z-bar preacher curls
Dumbbell concentration curls
Seated tricep extension with cambered bar
Cable pressdowns with rope attachment
Cable Crunch

6
3
3
2
2
2
2
2
3
25

Squat
Hack Squat
Leg Press
Leg extensions
Romanian deadlifts
Lying leg curls
Seated leg curls
Standing calf raise
Seated calf raise

6
3
2
2
3
2
2
4
3
27

REST Day

12 Weeks Workout Routine

Reps
3-5
6-10
4-8
3-5
6-10
6-10
6-10
6-10

3-5
6-10
6-10
3-5
6-10
6-10
6-10

3 explosive reps using 65-70% of normal

3-5 rep max weight
8-12
8-12
12-15
8-12
12-15
12-20

3 explosive reps using 65-70% of normal

3-5 rep max weight
8-12
12-15
15-20
8-12
12-15
8-12
12-15
6-10

3 explosive reps using 65-70% of normal

3-5 rep max weight
8-12
12-15
15-20
8-12
12-15
15-20
10-15
15-20

Effort Scale
10 = Max Effort
9 = Could Have Completed 1 More Rep
8 = Could Have Completed 2 More Reps
7 = Could Have Completed 3 More Reps

[Link] -

Week 6 Deload
Day of the Week

Exercise Type

DELOAD: Use 60-7

Monday
Upper Body Strength Day

Pressing Strenght
Assistance pressing
Assistance pressing
Pulling Strenght
Assistance Pulling
Auxiliary Pulling
Auxiliary Extension
Auxiliary Curling
Total Sets

Tuesday
Lower Body Strength Day

Pressing Strenght
Assistance pressing
Assistance extension
Pulling Strenght
Assistance pulling/curling
Auxiliary calf
Auxiliary calf
Optional - Abs
Total Sets

Wednesday
Thursday

Pulling Power Exercise Speed work:

Back and Shoulders Hypertrophy Day Hypertrophy pulling
Hypertrophy pulling
Hypertrophy pulling
Hypertrophy pulling
Hypertrophy shoulder
Hypertrophy shoulder

Hypertrophy shoulder
Total Sets

Friday
Chest and Arms Hypertrophy Day

Pressing Power Exercise speed work:

Hypertrophy pressing exercise:
Hypertrophy pressing exercise:
Hypertrophy fly exercise:
Hypertrophy curling exercise:
Hypertrophy curling exercise:
Hypertrophy curling exercise:
Hypertrophy extension exercise:
Hypertrophy extension exercise:
Hypertrophy extension exercise:
Total Sets

Saturday
Lower Body Hypertrophy Day

Lower Body Power Exercise speed work:

Hypertrophy pressing exercise:
Hypertrophy pressing exercise:
Hypertrophy extension exercise:
Hypertrophy pulling exercise:
Hypertrophy curling exercise
Hypertrophy curling exercise:
Hypertrophy calf exercise:
Hypertrophy calf exercise:
Total Sets

Sunday

[Link] - Strength/Hypertrophy 12 Weeks Wor

6 Deload - Effort Level: 6-7

Exercise

Sets

DELOAD: Use 60-70% of the Normal Weights

Barbell Bench Press

Weighted Dips
Barbell Shoulder Press
Bent Over Barbell Rows
Weighted Pull-Ups
Chin Ups
Skull crushers
Cambered bar curls

3
2
3
3
3
3
3
3
23

Squat
Leg Press
Leg Extension
Deadlift
Leg Curls
Standing calf raise
Seated calf raise
Leg Raises

3
2
2
3
2
3
2
3
20

REST Day
Bent Over Barbell Rows
Chin-ups
Seated Cable Row
Dumbell Row or Shrugs
Close grip pulldowns
Seated dumbbell presses
Upright rows

6
3
3
2
2
3
2

Side lateral raises with dumbbells or cables

3
24

Flat dumbbell presses

Incline dumbbell presses
Hammer strength chest press
Incline cable flyes
Z-bar preacher curls
Dumbbell concentration curls
Spider curls bracing upper body against an incline bench
Seated tricep extension with cambered bar
Cable pressdowns with rope attachment
Cable kickbacks

6
3
3
2
3
2
2
3
2
2
28

Squat
Hack Squat
Leg Press
Leg extensions
Romanian deadlifts
Lying leg curls
Seated leg curls
Standing calf raise
Seated calf raise

6
3
2
2
3
2
2
4
3
27

REST Day

12 Weeks Workout Routine

Reps

3-5
6-10
6-10
3-5
6-10
6-10
6-10
6-10

3-5
6-10
6-10
3-5
6-10
6-10
6-10
6-10

3 using 65-70% of normal 3-5 rep max

8-12
8-12
12-15
15-20
8-12
12-15

12-20

3 with 65-70% of normal 3-5 rep max

8-12
12-15
15-20
8-12
12-15
15-20
8-12
12-15
15-20

3 with 65-70% of normal 3-5 rep max

8-12
12-15
15-20
8-12
12-15
15-20
10-15
15-20

Effort Scale
10 = Max Effort
9 = Could Have Completed 1 More Rep
8 = Could Have Completed 2 More Reps
7 = Could Have Completed 3 More Reps

[Link] -

Week 7-12 Volum

Day of the Week
Monday
Upper Body Strength Day

Rest: 2 min +
As Much As Needed

Exercise Type
Pressing Strength
Assistance pressing
Assistance pressing
Pulling Strength
Assistance Pulling
Auxiliary Pulling
Auxiliary Extension
Auxiliary Curling
Total Sets

Tuesday
Lower Body Strength Day
Rest: 2 min +
As Much As Needed

Pressing Strength
Assistance pressing
Assistance extension
Pulling Strength
Assistance pulling/curling
Auxiliary calf
Auxiliary calf
Optional - Abs
Total Sets

Wednesday
Thursday
Pulling Power Exercise Speed work:
Back and Shoulders Hypertrophy Day Hypertrophy pulling
Hypertrophy pulling
Rest: 1 -2 min
Hypertrophy pulling
Hypertrophy pulling
Hypertrophy shoulder
Hypertrophy shoulder
Hypertrophy shoulder

Total Sets

Friday
Chest and Arms Hypertrophy Day
Rest: 1 -2 min

Pressing Power Exercise speed work:

Hypertrophy pressing exercise:
Hypertrophy pressing exercise:
Hypertrophy fly exercise:
Hypertrophy curling exercise:
Hypertrophy curling exercise:
Hypertrophy curling exercise:
Hypertrophy extension exercise:
Hypertrophy extension exercise:
Hypertrophy extension exercise:
Optional - Abs
Total Sets

Saturday
Lower Body Hypertrophy Day
Rest: 1 -2 min

Lower Body Power Exercise speed work:

Hypertrophy pressing exercise:
Hypertrophy pressing exercise:
Hypertrophy extension exercise:
Hypertrophy pulling exercise:
Hypertrophy curling exercise
Hypertrophy curling exercise:
Hypertrophy calf exercise:
Hypertrophy calf exercise:
Total Sets

Sunday

[Link] - Strength/Hypertrophy 12 Weeks Wor

7-12 Volume - Effort Level: 8

Exercise

Sets

Barbell Bench Press

Weighted Dips

3
2

Barbell Shoulder Press

Bent Over Barbell Rows
Weighted Pull-Ups
Chin Ups
Skull crushers
Cambered bar curls

3
3
3
3
3
3
23

Squat
Leg Press
Leg Extension
Deadlift
Leg Curls
Standing calf raise
Seated calf raise
Leg Raises

3
3
3
3
3
3
3
3
24

REST Day

Bent Over Barbell Rows

Chin-ups
Seated Cable Row
Barbell Shrugs
V- Close grip pulldowns

6
3
3
3
3

Seated dumbbell presses

Z-Bar Upright rows

3
2

Side lateral raises with dumbbells or cables

26

Flat dumbbell presses

Incline dumbbell presses
Lying Dumbell Push Press
Incline cable flyes
Z-bar preacher curls
Dumbbell concentration curls
Spider curls with an incline bench
Seated tricep Extension Behind Head with Z bar
Cable Pressdowns Straight bar
Dumbell kickbacks
Cable Crunch

6
3
3
2
3
2
2
3
2
2
3
31

Squat
Hack Squat
Leg Press
Leg extensions
Romanian deadlifts
Lying leg curls
Seated leg curls
Standing calf raise
Seated calf raise

6
3
2
2
3
2
2
4
3
27

REST Day

12 Weeks Workout Routine

Reps
3-5
6-10
6-10
3-5
6-10
6-10
6-10
6-10

3-5
6-10
6-10
3-5
6-10
6-10
6-10
6-10

3 explosive reps using 65-70% of normal

3-5 rep max weight
8-12
8-12
12-15
15-20
8-12
12-15
12-20

3 explosive reps using 65-70% of normal

3-5 rep max weight
8-12
12-15
15-20
8-12
12-15
15-20
8-12
12-15
15-20
6-10

3 explosive reps using 65-70% of normal

3-5 rep max weight
8-12
12-15
15-20
8-12
12-15
15-20
10-15
15-20

Effort Scale
10 = Max Effort
9 = Could Have Completed 1 More Rep
8 = Could Have Completed 2 More Reps
7 = Could Have Completed 3 More Reps