Phase 1: Weeks 1-4
Monday: Back, Shoulders
| Exercise |
Sets |
Reps |
| 1. Wide-Grip Lat Pulldown | 3 Sets | 12-15 Reps |
| 2. Seated Cable Rows | 3 Sets | 12-15 Reps |
| 3. Front Dumbbell Raise | 3 Sets | 12-15 Reps |
| 4. Dumbbell Lateral Raise | 3 Sets | 12-15 Reps |
| 5. Dumbbell Rear Delt Row | 3 Sets | 12-15 Reps |
Tuesday: Cardio
Low to moderate intensity cardio activity.
Wednesday: Triceps, Legs
| Exercise |
Sets |
Reps |
| 1. Close-Grip Barbell Bench Press | 3 Sets | 12-15 Reps |
| 2. Triceps Extension | 3 Sets | 12-15 Reps |
| 3. Front Barbell Squat | 3 Sets | 12-15 Reps |
| 4. Calf Raises | 3 Sets | 12-15 Reps |
| 5. Machine Leg Curl | 3 Sets | 12-15 Reps |
Thursday: Cardio
Low to moderate intensity cardio activity.
Friday: Biceps, Traps, Chest
| Exercise |
Sets |
Reps |
| 1. Ez-Bar Preacher Curl | 3 Sets | 12-15 Reps |
| 2. Dumbbell Hammer Curls | 3 Sets | 12-15 Reps |
| 3. Barbell Shrug | 3 Sets | 12-15 Reps |
| 4. Barbell Incline Bench Press | 3 Sets | 12-15 Reps |
| 5. Dumbbell Fly | 3 Sets | 12-15 Reps |
Phase 2: Weeks 5-8
Monday: Back, Shoulders
| Exercise |
Sets |
Reps |
| 1. Pull-Ups | 3-4 Sets | 8-10 Reps |
| 2. Bent-Over Barbell Row | 3-4 Sets | 8-10 Reps |
| 3. Seated Dumbbell Press | 3-4 Sets | 8-10 Reps |
| 4. Dumbbell Lateral Raise | 3-4 Sets | 8-10 Reps |
| 5. Cable Rear Delt Fly | 3-4 Sets | 8-10 Reps |
Wednesday: Triceps, Legs
| Exercise |
Sets |
Reps |
| 1. Bench Dips | 3-4 Sets | 8-10 Reps |
| 2. Triceps Pushdown | 3-4 Sets | 8-10 Reps |
| 3. Barbell Reverse Lunge | 3-4 Sets | 8-10 Reps |
| 4. Standing Barbell Calf Raise | 3-4 Sets | 8-10 Reps |
| 5. Machine Leg Curl | 3-4 Sets | 8-10 Reps |
Friday: Biceps, Traps, Chest
| Exercise |
Sets |
Reps |
| 1. Chin-Up | 3-4 Sets | 8-10 Reps |
| 2. Concentration Curls | 3-4 Sets | 8-10 Reps |
| 3. Dumbbell Shrug | 3-4 Sets | 8-10 Reps |
| 4. Dips - Chest Version | 3-4 Sets | 8-10 Reps |
| 5. Dumbbell Fly | 3-4 Sets | 8-10 Reps |
Phase 3: Weeks 9-12
Monday: Back, Shoulders
| Exercise |
Sets |
Reps |
| 1. Weighted Pull Ups | 3-4 Sets | 4-6 Reps |
| 2. Bent Over Two-Dumbbell Row | 3-4 Sets | 4-6 Reps |
| 3. Standing Military Press | 3-4 Sets | 4-6 Reps |
| 4. Dumbbell Lateral Raise | 3-4 Sets | 4-6 Reps |
| 5. Barbell Rear Delt Row | 3-4 Sets | 4-6 Reps |
Wednesday: Triceps, Legs
| Exercise |
Sets |
Reps |
| 1. Dips - Triceps Version | 3-4 Sets | 4-6 Reps |
| 2. Lying Triceps Press | 3-4 Sets | 4-6 Reps |
| 3. Barbell Squat | 3-4 Sets | 4-6 Reps |
| 4. Seated Calf Raise | 3-4 Sets | 8-10 Reps |
| 5. Romanian Deadlift | 3-4 Sets | 8-10 Reps |
Friday: Biceps, Traps, Chest
| Exercise |
Sets |
Reps |
| 1. Barbell Curl | 3-4 Sets | 4-6 Reps |
| 2. Hammer Curls | 3-4 Sets | 8-10 Reps |
| 3. Dumbbell Shrug | 3-4 Sets | 8-10 Reps |
| 4. Weighted Dips - Chest Version | 3-4 Sets | 4-6 Reps |
| 5. Dumbbell Fly | 3-4 Sets | 8-10 Reps |