| Day | Style | Exercise | Superset | Exercise | Sets | Cycle 1 Reps |
Cycle 2 Reps |
Cycle 3 Reps |
Cycle 4 Reps |
Cycle 5 Reps |
Rest | |||
| A | Light | 1 | SS 1 | Dumbbell Lateral Raise | 3 | 8 | 9 | 10 | 11 | 12 | - | Shoulders Traps |
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| A | Light | 2 | SS 1 | Single-Arm Dumbbell Overhead Press | 3 | 8 | 9 | 10 | 11 | 12 | - | |||
| A | Light | 3 | SS 2 | Dumbbell Rear Delt Flye | 3 | 8 | 9 | 10 | 11 | 12 | - | |||
| A | Light | 4 | SS 2 | Rope High Pull | 3 | 8 | 9 | 10 | 11 | 12 | - | |||
| A | Light | 5 | Scott Press | 3 | 8 | 9 | 10 | 11 | 12 | - | ||||
| A | Light | 6 | SS 3 | Cable Shrug | 3 | 8 | 9 | 10 | 11 | 12 | - | |||
| A | Light | 7 | SS 3 | Upright Row | 3 | 8 | 9 | 10 | 11 | 12 | - | |||
| B | Light | 1 | Pullup | 3 | failure | failure | failure | failure | failure | - | Back Biceps Forearms |
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| B | Light | 2 | SS 1 | Standing Single-Arm Cable Row | 3 | 8 | 9 | 10 | 11 | 12 | - | |||
| B | Light | 3 | SS 1 | Single-Arm Dumbbell Row | 3 | 8 | 9 | 10 | 11 | 12 | - | |||
| B | Light | 4 | SS 2 | Straight-Arm Pushdown | 3 | 8 | 9 | 10 | 11 | 12 | - | |||
| B | Light | 5 | SS 2 | Low Cable Pull | 3 | 8 | 9 | 10 | 11 | 12 | - | |||
| B | Light | 6 | Straight-Bar Curl | 3 | 8 | 9 | 10 | 11 | 12 | - | ||||
| B | Light | 7 | Dumbbell Spider Curl | 3 | 8 | 9 | 10 | 11 | 12 | - | ||||
| B | Light | 8 | Reverse Barbell Curl | 3 | 8 | 9 | 10 | 11 | 12 | - | ||||
| C | Light | 1 | PushUp | 2 | 8 | 9 | 10 | 11 | 12 | - | Chest Triceps |
|||
| C | Light | 2 | SS 1 | Cable Crossover | 3 | 8 | 9 | 10 | 11 | 12 | - | |||
| C | Light | 3 | SS 1 | Bench Press | 3 | 8 | 9 | 10 | 11 | 12 | - | |||
| C | Light | 4 | SS 2 | Incline Dumbbell Flye | 3 | 8 | 9 | 10 | 11 | 12 | - | |||
| C | Light | 5 | SS 2 | Incline Dumbbell Press | 3 | 8 | 9 | 10 | 11 | 12 | - | |||
| C | Light | 6 | Incline French Press | 3 | 8 | 9 | 10 | 11 | 12 | - | ||||
| C | Light | 7 | SS 3 | Rope Pushdown | 3 | 8 | 9 | 10 | 11 | 12 | - | |||
| C | Light | 8 | SS 3 | Dumbbell Overhead Triceps Extension | 3 | 8 | 9 | 10 | 11 | 12 | - | |||
| C | Light | 9 | Dumbbell Kickback | 3 | 8 | 9 | 10 | 11 | 12 | - | ||||
| D | Light | 1 | SS 1 | Leg Extension | 3 | 8 | 9 | 10 | 11 | 12 | - | Legs | ||
| D | Light | 2 | SS 1 | Leg Press | 3 | 8 | 9 | 10 | 11 | 12 | - | |||
| D | Light | 3 | SS 2 | Machine Leg Curl | 3 | 8 | 9 | 10 | 11 | 12 | - | |||
| D | Light | 4 | SS 2 | Walking Lunge | 3 | 8 | 9 | 10 | 11 | 12 | - | |||
| D | Light | 5 | Deadlift | 3 | 8 | 9 | 10 | 11 | 12 | - | ||||
| D | Light | 6 | SS 3 | Standing Calf Raise | 3 | 8 | 9 | 10 | 11 | 12 | - | |||
| D | Light | 7 | SS 3 | Seated Calf Raise | 3 | 8 | 9 | 10 | 11 | 12 | - | |||
| A | Heavy | 1 | Clean and Press | 3 | 4 | 5 | 6 | 7 | 8 | - | Shoulders Traps |
|||
| A | Heavy | 2 | Dumbbell Lateral Raise | 3 | 4 | 5 | 6 | 7 | 8 | - | ||||
| A | Heavy | 3 | Dumbbell Rear Delt Flye | 3 | 4 | 5 | 6 | 7 | 8 | - | ||||
| A | Heavy | 4 | Dumbbell Shrug | 3 | 4 | 5 | 6 | 7 | 8 | - | ||||
| B | Heavy | 1 | Pullup | 2 | failure | failure | failure | failure | failure | - | Back Biceps Forearms |
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| B | Heavy | 2 | Lat Pulldown | 5 | 4 | 5 | 6 | 7 | 8 | - | ||||
| B | Heavy | 3 | Barbell Bent-Over Row | 3 | 4 | 5 | 6 | 7 | 8 | - | ||||
| B | Heavy | 4 | Seated Dumbbell Curl | 3 | 4 | 5 | 6 | 7 | 8 | - | ||||
| B | Heavy | 5 | Straight-Bar Curl | 3 | 4 | 5 | 6 | 7 | 8 | - | ||||
| C | Heavy | 1 | Pushup | 2 | 4 | 5 | 6 | 7 | 8 | - | Chest Triceps |
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| C | Heavy | 2 | Flat Dumbbell Press | 5 | 4 | 5 | 6 | 7 | 8 | - | ||||
| C | Heavy | 3 | Incline Dumbbell Press | 5 | 4 | 5 | 6 | 7 | 8 | - | ||||
| C | Heavy | 4 | Close-Grip Bench Press | 5 | 4 | 5 | 6 | 7 | 8 | - | ||||
| C | Heavy | 5 | Incline French Press | 5 | 4 | 5 | 6 | 7 | 8 | - | ||||
| D | Heavy | 1 | Barbell Squat | 5 | 4 | 5 | 6 | 7 | 8 | - | Legs | |||
| D | Heavy | 2 | Deadlift | 5 | 4 | 5 | 6 | 7 | 8 | - | ||||
| D | Heavy | 3 | Standing Calf raise | 5 | 4 | 5 | 6 | 7 | 8 | - | ||||
| D | Heavy | 4 | Seated calf Raise | 5 | 4 | 5 | 6 | 7 | 8 | - | ||||