Phase 1: Gaining Strength (Weeks 1-4)
Goal: Increase overall strength and prepare the body for the volume and intensity to
come.
Weekly Schedule:
Day 1: Upper Body Strength
o Bench Press: 4 sets of 5 reps
o Bent Over Rows: 4 sets of 5 reps
o Overhead Press: 4 sets of 6 reps
o Pull-Ups: 4 sets of 6-8 reps
o Barbell Curls: 3 sets of 10 reps
o Skull Crushers: 3 sets of 10 reps
Day 2: Lower Body Strength
o Squats: 5 sets of 5 reps
o Leg Press: 4 sets of 6 reps
o Romanian Deadlifts: 4 sets of 12 reps
o Calf Raises: 4 sets of 10 reps
Day 3: Rest
Day 4: Upper Body Strength
o Incline Dumbbell Press: 3 sets of 8 reps
o T-Bar Rows: 4 sets of 8 reps
o Dumbbell Shoulder Press: 4 sets of 6 reps
o Chin-Ups: 4 sets of 6-8 reps
o Hammer Curls: 3 sets of 8 reps
o Dips: 3 sets of 8 reps
Day 5: Lower Body Strength
o Front Squats: 5 sets of 5 reps
o Romanian Deadlifts: 5 sets of 8 reps
o Hack Squats: 3 sets of 10 reps
o Lunges: 2 sets of 12 reps per leg
o Seated Calf Raises: 4 sets of 10 reps
Day 6: Rest
Day 7: Sprints and Push-ups
o Hill Sprints: 8 sprints of 60-80 meters
o Push-ups: 150 reps
o Diamond Push-ups: 100 reps
*Next phase on next page*
Phase 2: Adding Volume (Weeks 5-8)
Goal: Increase muscle hypertrophy through higher volume and moderate weights.
Weekly Schedule:
Day 1: Chest and Triceps
o Flat Bench Press: 4 sets of 8-12 reps
o Incline Dumbbell Press: 3 sets of 10-12 reps
o Cable Flies: 3 sets of 12-15 reps
o Tricep Pushdowns: 4 sets of 10-12 reps
o Overhead Tricep Extension: 3 sets of 12-15 reps
Day 2: Back and Biceps
o Pull-Ups: 4 sets of 8-12 reps
o Barbell Rows: 3 sets of 8-12 reps
o Seated Cable Rows: 4 sets of 10-12 reps
o Bicep Curls: 4 sets of 10-12 reps
o Hammer Curls: 3 sets of 12-15 reps
Day 3: Legs and Abs
o Squats: 4 sets of 8-12 reps
o Leg Press: 4 sets of 10-12 reps
o Leg Curls: 2 sets of 20 reps
o Calf Raises: 4 sets of 15-20 reps
o Hanging Leg Raises: 3 sets of 15 reps
Day 4: Rest
Day 5: Shoulders and Abs
o Military Press: 4 sets of 8-10 reps
o Lateral Raises: 3 sets of 12-15 reps
o Face-Pulls: 4 sets of 12-15 reps
o Rear Delt Flies: 2 sets of 12-15 reps
o Russian Twists: 4 sets of 20 reps
Day 6: Full Body
o Deadlifts: 4 sets of 8 reps
o Dumbbell Bench Press: 4 sets of 8 reps
o Bent Over Rows: 3 sets of 12 reps
o Leg Press: 3 sets of 15 reps
o Tricep Rope Extensions: 3 sets of 15 reps
Day 7: Rest or Active Recovery
*Next phase on next page*
Phase 3: Leaning Up (Weeks 9-12)
Goal: Reduce body fat while maintaining muscle mass.
Weekly Schedule:
Day 1: Upper Body (High Intensity Day)
o Superset 1: Bench Press (3 sets of 12 reps) + Pull-Ups (3 sets of 12 reps)
o Superset 2: Incline Dumbbell Press (3 sets of 12 reps) + T-Bar Rows (3
sets of 12 reps)
o Superset 3: Shoulder Press (3 sets of 12 reps) + Lateral Raises (3 sets of
15 reps)
Day 2: Lower Body (High Intensity Day)
o Superset 1: Squats (3 sets of 12 reps) + Romanian Deadlifts (3 sets of 12
reps)
o Superset 2: Leg Press (3 sets of 15 reps) + Leg Curls (3 sets of 15 reps)
o Superset 3: Calf Raises (3 sets of 20 reps) + Seated Calf Raises (3 sets of
20 reps)
Day 3: Active Rest: (Walk 15,000 steps)
Day 4: Chest and Bis
o Pec Dec Flies: 4 sets of 8-12 reps
o Incline Dumbbell Press: 3 sets of 10-12 reps
o Cable Flies: 3 sets of 12-15 reps
o Preacher Curl Machine: 4 sets of 10-12 reps
o Dumbbell Hammer Curls: 3 sets of 12-15 reps
Day 5: Back and Tris
o Pull-Ups: 4 sets of 8-12 reps
o Single Arm Dumbbell Row: 3 sets of 8-12 reps
o Seated Cable Rows: 3 sets of 10-12 reps
o EzBar Skullcrushers: 4 sets of 8-10 reps
o Dumbell Skullcrushers: 3 sets of 15 reps
Days 6: Arms and Shoulders
o Dumbbell Shoulder Press: 3 sets of 8 reps
o Bicep Cable Curls: 2 sets of 10-12 reps
-Superset: Diamond Push-up: 2 sets to failure
o Straight Bar Tricep Extensions: 3 sets of 12-15 reps
o Dumbbell Rear Delt Flies: 3 sets of 12-15 reps
o Assisted Chin-up: 2 sets of 10-12 reps
Day 7: Active Rest (Walk 10,000 steps)
*Next phase on next page*
Phase 4: Sharpening (Weeks 13-16)
Goal: Achieve peak definition and conditioning with a focus on maintaining muscle
mass and enhancing muscle definition.
Weekly Schedule:
Day 1: Chest and Back
o Bench Press: 4 sets of 10-12 reps
o Incline Dumbbell Press: 3 sets of 12-15 reps
o Cable Flies: 3 sets of 15 reps
o Pull-Ups: 4 sets of 10-12 reps
o T-Bar Rows: 4 sets of 12-15 reps
o Seated Cable Rows: 3 sets of 15 reps
Day 2: Walking/Cardio
o 45 minutes of walking
o 8 Sprints (80-100 meters)
Day 3: Shoulders and Arms
o Military Press: 3 sets of 6-8 reps
o Lateral Raises: 2 sets of 12-15 reps
o Rear Delt Flies: 4 sets of 12-15 reps
o Barbell Curls: 3 sets of 12-15 reps
o Hammer Curls: 4 sets of 15 reps
o Tricep Pushdowns: 4 sets of 12-15 reps
o Overhead Tricep Extension: 3 sets of 15 reps
Day 4: Legs and Abs
o Squats: 3 sets of 10-12 reps
o Leg Press: 4 sets of 12-15 reps
o Leg Curls: 4 sets of 15 reps
o Leg Extensions: 4 sets of 15 reps
o Calf Raises: 3 sets of 20 reps
o Hanging Leg Raises: 2 sets of 15 reps
o Cable Crunches: 4 sets of 15 reps
Day 5: Upper body (pump chasing)
o Pull-ups: 3 sets of 10-12 reps
o Cable Chest Flies: 2 sets of 20-25 reps
o Machine Lat Row: 3 sets of 12-15 reps
o Incline Dumbbell Bench: 3 sets of 12-15 reps
o Preacher Curls: 3 sets of 15-20 reps
o Tricep Rope Pushdowns: 3 sets of 20-25 reps
Day 7: Rest or Active Recovery
o Light stretching or yoga
General Tips:
Nutrition: Adjust calorie intake according to the phase. Higher calories during
strength and volume phases, and a calorie deficit during leaning and sharpening
phases. Also, should consume a minimum of 1.2 grams of protein per pound of
bodyweight.
Rest and Recovery: Ensure adequate sleep and recovery to support muscle
growth and prevent injury. Ideally 8 hours every night.
Progressive Overload: Gradually increase the weights used to continue making
progress.
Stretching: Ensure you static stretch the worked muscle group for 10 minutes
after each workout.
Preworkout: Consume 2 pinches of sea salt and 1 tablespoon of raw honey
before every workout
Preworkout: Consume 2 pinches of sea salt and 1 tablespoon of raw honey before
every workout.
