Monday:

Back, Biceps,
Shoulders
Week 1 Week 2
Exercise Total Total
Sets Reps Weight Volume Weight Volume
Movement Reps Reps
Deadlift 4 12-Jun 0 0
Barbell Rows 3 12-Oct 0 0
T-bar Rows 3 12-Oct 0 0
One-arm Dumbbell
3 12-Oct 0 0
Rows
Barbell Curls 4 12-Oct 0 0
Seated Alternating
4 12-Oct 0 0
Dumbbell Curls
Preacher Curls 4 12-Oct 0 0
Cable Curls 4 12-Oct 0 0
Military Presses 4 12-Oct 0 0
Seated Dumbbell
4 12-Oct 0 0
Press (SS1)
Front Dumbbell
4 12-Oct 0 0
Press (SS1)

Tuesday:
Legs
Week 1 Week 2
Exercise Total Total
Sets Reps Weight Volume Weight Volume
Movement Reps Reps
Squats 6 12-Feb 0 0
Leg Presses 4 12-Oct 0 0

Lunges 2 100 yards 0 0

Stiff Leg Deadlifts 3 12-Oct 0 0

Hamstring Curls 3 12-Oct 0 0

Wednesday:
Chest, Triceps
Week 1 Week 2
Exercise Total Total
Sets Reps Weight Volume Weight Volume
Movements Reps Reps
Bench Press 5 12-Oct 0 0

Incline Bench Press 3 12-Oct 0 0

Dumbbell Press 3 12-Oct 0 0

Dumbbell Flyes 4 12-Oct 0 0
 Seated Cambered
3 12-Oct 0 0
Bar Extensions
Seated Dumbbell
4 12-Oct 0 0
Extensions
Close Grip Bench
4 12-Oct 0 0
Press

hursday: Back, Biceps, Shoulders

Week 1 Week 2
Exercise Total Total
Sets Reps Weight Volume Weight Volume
Movements Reps Reps
Barbell Rows 5 6-Oct 0 0
Low Pulley Rows 5 15 0 0
Lat Pulldowns 5 6-Oct 0 0

Front Lat Pulldowns 5 10 0 0

Spider Curls 4 12 0 0
Machine Curls 4 15 0 0
Stanidng Cable
4 10 0 0
Curls
Seated Dumbbell
3 15-20 0 0
Press
Front Lateral
3 15-20 0 0
Dumbbell Raises
Machine Raises 3 15-20 0 0

Friday: Legs
Week 1 Week 2
Exercise Total Total
Sets Reps Weight Volume Weight Volume
Movements Reps Reps
Leg Extensions 4 30 0 0
Front Squats 4 15-Dec 0 0
Hack Squats 3 12-Oct 0 0
Standing Leg Curls 3 15-Dec 0 0
Lying Leg Curls 4 12 0 0

Saturday:
Chest,
Triceps,
Calves
Week 1 Week 2
Exercise Total Total
Sets Reps Weight Volume Weight Volume
Movement Reps Reps
Incline Dumbbell
4 12-Oct 0 0
Press
 Decline Bench
3 12-Oct 0 0
Press
Incline Dumbbell
3 12-Oct 0 0
Flyes
Decline Dumbbell
3 12-Oct 0 0
Press

Skullcrushers (SS1) 4 12-Oct 0 0

Machine Pressdown
4 12-Oct 0 0
Dips (SS1)

Seated Tricep
4 12-Oct 0 0
Extensions (SS1)
Donkey Raises 4 12-Oct 0 0
Seated Calf Raises 4 12-Oct 0 0
Crunches 3 AMRAP 0 0
 Week 3 Week 4 Week 5 Week 6
Total Total Total
Weight Volume Weight Volume Weight Volume Weight
Reps Reps Reps
0 0 0
0 0 0
0 0 0

0 0 0

0 0 0

0 0 0

0 0 0
0 0 0
0 0 0

0 0 0

0 0 0

Week 3 Week 4 Week 5 Week 6

Total Total Total
Weight Volume Weight Volume Weight Volume Weight
Reps Reps Reps
0 0 0
0 0 0

0 0 0

0 0 0
0 0 0

Week 3 Week 4 Week 5 Week 6

Total Total Total
Weight Volume Weight Volume Weight Volume Weight
Reps Reps Reps
0 0 0

0 0 0

0 0 0
0 0 0
 0 0 0

0 0 0

0 0 0

Week 3 Week 4 Week 5 Week 6

Total Total Total
Weight Volume Weight Volume Weight Volume Weight
Reps Reps Reps
0 0 0
0 0 0
0 0 0

0 0 0

0 0 0
0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

Week 3 Week 4 Week 5 Week 6

Total Total Total
Weight Volume Weight Volume Weight Volume Weight
Reps Reps Reps
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0

Week 3 Week 4 Week 5 Week 6

Total Total Total
Weight Volume Weight Volume Weight Volume Weight
Reps Reps Reps

0 0 0
0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0
0 0 0
0 0 0
Week 6 Week 7 Week 8 Week 9
Total Total Total Total
Volume Weight Volume Weight Volume Weight
Reps Reps Reps Reps
0 0 0
0 0 0
0 0 0

0 0 0

0 0 0

0 0 0

0 0 0
0 0 0
0 0 0

0 0 0

0 0 0

Week 6 Week 7 Week 8 Week 9

Total Total Total Total
Volume Weight Volume Weight Volume Weight
Reps Reps Reps Reps
0 0 0
0 0 0

0 0 0

0 0 0
0 0 0

Week 6 Week 7 Week 8 Week 9

Total Total Total Total
Volume Weight Volume Weight Volume Weight
Reps Reps Reps Reps
0 0 0

0 0 0

0 0 0
0 0 0
 0 0 0

0 0 0

0 0 0

Week 6 Week 7 Week 8 Week 9

Total Total Total Total
Volume Weight Volume Weight Volume Weight
Reps Reps Reps Reps
0 0 0
0 0 0
0 0 0

0 0 0

0 0 0
0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

Week 6 Week 7 Week 8 Week 9

Total Total Total Total
Volume Weight Volume Weight Volume Weight
Reps Reps Reps Reps
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0

Week 6 Week 7 Week 8 Week 9

Total Total Total Total
Volume Weight Volume Weight Volume Weight
Reps Reps Reps Reps

0 0 0
0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0
0 0 0
0 0 0
Week 9 Week 10 Week 11 Week 12
Total Total Total
Volume Weight Volume Weight Volume Weight Volume
Reps Reps Reps
0 0 0 0
0 0 0 0
0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0

0 0 0 0

0 0 0 0

Week 9 Week 10 Week 11 Week 12

Total Total Total
Volume Weight Volume Weight Volume Weight Volume
Reps Reps Reps
0 0 0 0
0 0 0 0

0 0 0 0

0 0 0 0
0 0 0 0

Week 9 Week 10 Week 11 Week 12

Total Total Total
Volume Weight Volume Weight Volume Weight Volume
Reps Reps Reps
0 0 0 0

0 0 0 0

0 0 0 0
0 0 0 0
 0 0 0 0

0 0 0 0

0 0 0 0

Week 9 Week 10 Week 11 Week 12

Total Total Total
Volume Weight Volume Weight Volume Weight Volume
Reps Reps Reps
0 0 0 0
0 0 0 0
0 0 0 0

0 0 0 0

0 0 0 0
0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0

Week 9 Week 10 Week 11 Week 12

Total Total Total
Volume Weight Volume Weight Volume Weight Volume
Reps Reps Reps
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

Week 9 Week 10 Week 11 Week 12

Total Total Total
Volume Weight Volume Weight Volume Weight Volume
Reps Reps Reps

0 0 0 0
0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0