Phase 1: Weeks 1-4
Key Points:
- Train 2 days on, 1 day off. Rest weekends.
- Rest 1-2 minutes between sets.
- Emphasize on form over weight.
- Warm-up sets are not included. Perform 2-3 warm-up sets.
- Increase weight by 2-5 pounds each week.
- Perform workouts as upper body day, lower body day, etc. Never perform two consecutive upper or lower body workouts.
Workout 1: Upper Body
Flat Bench Press — 3 sets, 8-12 reps
Incline DB Press — 3 sets, 8-12 reps
Flat Bench DB Flyes — 3 sets, 10-15 reps
Seated Overhead DB Press — 3 sets, 8-12 reps
Upright Row — 3 sets, 12-15 reps
Side Lateral Raises — 3 sets, 15 reps
Workout 2: Lower Body
Barbell Squats — 3 sets, 8-12 reps
Leg Press — 3 sets, 10 reps
Hack Squat — 3 sets, 12-15 reps
Leg Extensions — 3 sets, 12-15 reps
Planking — 3 sets, 30 seconds
Workout 3: Upper Body
Bent-over Barbell Row — 3 sets, 8-12 reps
Pulldowns — 3 sets, 8-12 reps
Seated Cable Row — 3 sets, 10-12 reps
Barbell Curl — 3 sets, 10-15 reps
Concentration Curl — 3 sets, 12-15 reps
Close-grip Bench Press — 3 sets, 8-12 reps
Rope Pressdowns — 3 sets, 12-15 reps
Workout 4: Lower Body
Stiff-leg Deadlift — 3 sets, 8-12 reps
Lying Leg Curls — 3 sets, 12-15 reps
Seated Leg Curls — 3 sets, 12-15 reps
Standing Calf Raises — 3 sets, 15-20 reps
Donkey/Seated Calf Raises — 3 sets, 15-20 reps
Planking — 3 sets, 30 seconds
Phase 2: Weeks 5-8
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Workout 1: Upper Body
Flat Bench DB Press — 3 sets, 8-12 reps
Incline Barbell Press — 3 sets, 8-12 reps
Incline DB Flyes — 3 sets, 10-15 reps
Bent-over Barbell Row — 3 sets, 8-12 reps
Pullups — 3 sets, 8-12 reps
Seated Cable Row — 3 sets, 10-12 reps
Workout 2: Lower BodyBarbell Squats — 3 sets, 8-12 reps
Leg Press — 3 sets, 10 reps
Stiff-leg Deadlift — 3 sets, 8-12 reps
Lying Leg Curls — 3 sets, 12-15 reps
Seated Leg Curls — 3 sets, 12-15 reps
Planking — 3 sets, 45 seconds
Workout 3: Upper BodySeated Overhead Barbell Press — 3 sets, 8-12 reps
Upright Row — 3 sets, 12-15 reps
Front DB Raises — 3 sets, 15 reps
DB Curl — 3 sets, 10-15 reps
Hammer Curl — 3 sets, 12-15 reps
Bench Dips — 3 sets, 8-12 reps
DB Skull Crushers — 3 sets, 12-15 reps
Workout 4: Lower BodyHack Squat — 3 sets, 12-15 reps
Lunges — 3 sets, 12 reps per foot
Leg Extensions — 3 sets, 12-15 reps
Standing Calf Raises — 3 sets, 15-20 reps
Donkey Calf Raises — 3 sets, 15-20 reps
Seated Calf Raises — 3 sets, 15-20 reps
Planking — 3 sets, 30 seconds
