Workout Routine

Basic Strength & Size

by alecdibattista

Incorporating compound movements with isolation exercises to maximize strength and size. 5 working days and 2 rest days. Rest days do not have to be back to back.

Week 1-4 are volume focused to build initial muscle growth and define form. Shorter intervals with AMRAP at the end of each lift.

Week 5 is to find one rep max for each compound lift.

Week 6-9 are strength focused. Longer intervals, fewer sets and fewer reps.

Week 10 is a one max rep re-test of each compound lift.

These lifts should not last more than 45 minutes each. Take ~15 min to warm up before each session.

Workouts

W1:D1 Chest/Tri & Side Delts

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
4
–
–
6
60 sec
5
–
–
6 +
amrap
60 sec

bench press

5 sets

30’ incline cable chest flys

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
10
30 sec
3
–
–
8
30 sec
4
–
–
8 +
amrap
30 sec

30’ incline cable chest flys

4 sets

Overhead Triceps Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
8
45 sec
4
–
–
8
45 sec
5
–
–
8 +
amrap
45 sec

Overhead Triceps Extension

5 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
15
30 sec
3
–
–
12
30 sec
4
–
–
12
30 sec
5
–
–
20 +
amrap
30 sec

side lateral raise

5 sets

W1:D2 Back/Bi & Rear Delts

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
4
–
–
6
60 sec
5
–
–
8 +
amrap
60 sec

lat pulldown

5 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
12
30 sec
3
–
–
10
30 sec
4
–
–
8
30 sec
5
–
–
8 +
amrap
30 sec

seated cable row

5 sets

Cable Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec
4
–
–
10 +
amrap
45 sec
5
–
–
10 +
amrap
45 sec

Cable Curls

5 sets

Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec
4
–
–
20
30 sec
5
–
–
20 +
amrap
30 sec

Rear Delt Fly

5 sets

W1:D3 Squats for Volume

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
120 sec
2
–
–
15
120 sec
3
–
–
12
120 sec
4
–
–
10
120 sec
5
–
–
8
120 sec
6
–
–
6
120 sec
7
–
–
4
120 sec
8
–
–
2
120 sec
9
–
–
4
120 sec
10
–
–
6
120 sec
11
–
–
8
120 sec
12
–
–
10
120 sec
13
–
–
12
120 sec
14
–
–
15
120 sec
15
–
–
20
120 sec

squat

15 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
20
30 sec
3
–
–
20 +
amrap
30 sec

side lateral raise

3 sets

W1:D4 Arms babayyy

Single Arm Preacher Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
4
–
–
6
60 sec
5
–
–
6 +
amrap
60 sec
6
–
–
6 +
amrap
60 sec

Single Arm Preacher Curls

6 sets

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
15
60 sec
3
–
–
12
60 sec
4
–
–
10
60 sec
5
–
–
10 +
amrap
60 sec
6
–
–
10 +
amrap
60 sec

cable kickback

6 sets

Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
20
30 sec
3
–
–
20 +
amrap
30 sec

Rear Delt Fly

3 sets

W1:D5 Abdominals :(

hanging leg raises

Set
Reps
Rest time
1
20
60 sec
2
20
60 sec
3
20
60 sec

hanging leg raises

3 sets

Decline Sit-ups

Set
Intensity
Weight
Reps
Rest time
1
20
60 sec
2
20
60 sec
3
20
60 sec

Decline Sit-ups

3 sets

Torso Twists

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
15
60 sec
3
–
–
12
60 sec
4
–
–
12 +
amrap
60 sec

Torso Twists

4 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
60 sec
2
–
–
20
60 sec
3
–
–
15
60 sec
4
–
–
15 +
amrap
60 sec

Cable crunch

4 sets

W2:D1 Chest/Tri & Side Delts

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
4
–
–
6
60 sec
5
–
–
6 +
amrap
60 sec

bench press

5 sets

30’ incline cable chest flys

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
10
30 sec
3
–
–
8
30 sec
4
–
–
8 +
amrap
30 sec

30’ incline cable chest flys

4 sets

Overhead Triceps Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
10
45 sec
3
–
–
8
45 sec
4
–
–
8
45 sec
5
–
–
8 +
amrap
45 sec

Overhead Triceps Extension

5 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
15
30 sec
3
–
–
12
30 sec
4
–
–
12
30 sec
5
–
–
20 +
amrap
30 sec

side lateral raise

5 sets

W2:D2 Back/Bi & Rear Delts

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
4
–
–
6
60 sec
5
–
–
8 +
amrap
60 sec

barbell row

5 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec
4
–
–
8
45 sec
5
–
–
8 +
amrap
45 sec

t-bar row

5 sets

Cable Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec
4
–
–
10 +
amrap
45 sec
5
–
–
10 +
amrap
45 sec

Cable Curls

5 sets

Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec
4
–
–
20
30 sec
5
–
–
20 +
amrap
30 sec

Rear Delt Fly

5 sets

W2:D3 Legs

Adductors

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
15
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

Adductors

4 sets

Abductors

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
15
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

Abductors

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
15
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

leg curl

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
15
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

leg extension

4 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
20
30 sec
3
–
–
20 +
amrap
30 sec

side lateral raise

3 sets

W2:D4 Arms babayyy

Single Arm Preacher Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
4
–
–
6
60 sec
5
–
–
6 +
amrap
60 sec
6
–
–
6 +
amrap
60 sec

Single Arm Preacher Curls

6 sets

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
15
60 sec
3
–
–
12
60 sec
4
–
–
10
60 sec
5
–
–
10 +
amrap
60 sec
6
–
–
10 +
amrap
60 sec

cable kickback

6 sets

Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
20
30 sec
3
–
–
20 +
amrap
30 sec

Rear Delt Fly

3 sets

W2:D5 Abdominals :(

hanging leg raises

Set
Reps
Rest time
1
20
60 sec
2
20
60 sec
3
20
60 sec

hanging leg raises

3 sets

Decline Sit-ups

Set
Intensity
Weight
Reps
Rest time
1
20
60 sec
2
20
60 sec
3
20
60 sec

Decline Sit-ups

3 sets

Torso Twists

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
15
60 sec
3
–
–
12
60 sec
4
–
–
12 +
amrap
60 sec

Torso Twists

4 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
60 sec
2
–
–
20
60 sec
3
–
–
15
60 sec
4
–
–
15 +
amrap
60 sec

Cable crunch

4 sets

W3:D1 Chest/Tri & Side Delts

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
4
–
–
6
60 sec
5
–
–
6 +
amrap
60 sec

incline bench press

5 sets

30’ incline cable chest flys

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
10
30 sec
3
–
–
8
30 sec
4
–
–
8 +
amrap
30 sec

30’ incline cable chest flys

4 sets

Overhead Triceps Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
8
45 sec
4
–
–
8
45 sec
5
–
–
8 +
amrap
45 sec

Overhead Triceps Extension

5 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
15
30 sec
3
–
–
12
30 sec
4
–
–
12
30 sec
5
–
–
20 +
amrap
30 sec

side lateral raise

5 sets

W3:D2 Back/Bi & Rear Delts

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
4
–
–
6
60 sec
5
–
–
8 +
amrap
60 sec

lat pulldown

5 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec
5
–
–
8 +
amrap
60 sec

seated cable row

5 sets

Cable Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec
4
–
–
10 +
amrap
45 sec
5
–
–
10 +
amrap
45 sec

Cable Curls

5 sets

Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec
4
–
–
20
30 sec
5
–
–
20 +
amrap
30 sec

Rear Delt Fly

5 sets

W3:D3 Deadlifts for Volume

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
10
120 sec
3
–
–
8
120 sec
4
–
–
6
120 sec
5
–
–
5
120 sec
6
–
–
4
120 sec
7
–
–
3
120 sec
8
–
–
2
120 sec
9
–
–
3
120 sec
10
–
–
4
120 sec
11
–
–
5
120 sec
12
–
–
6
120 sec
13
–
–
8
120 sec
14
–
–
10
120 sec
15
–
–
12
120 sec

deadlift

15 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
20
30 sec
3
–
–
20 +
amrap
30 sec

side lateral raise

3 sets

W3:D4 Arms babayyyy

Single Arm Preacher Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
4
–
–
6
60 sec
5
–
–
6 +
amrap
60 sec
6
–
–
6 +
amrap
60 sec

Single Arm Preacher Curls

6 sets

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
15
60 sec
3
–
–
12
60 sec
4
–
–
10
60 sec
5
–
–
10 +
amrap
60 sec
6
–
–
10 +
amrap
60 sec

cable kickback

6 sets

Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
20
30 sec
3
–
–
20 +
amrap
30 sec

Rear Delt Fly

3 sets

W3:D5 Abdominals :(

hanging leg raises

Set
Reps
Rest time
1
20
60 sec
2
20
60 sec
3
20
60 sec

hanging leg raises

3 sets

Decline Sit-ups

Set
Intensity
Weight
Reps
Rest time
1
20
60 sec
2
20
60 sec
3
20
60 sec

Decline Sit-ups

3 sets

Torso Twists

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
15
60 sec
3
–
–
12
60 sec
4
–
–
12 +
amrap
60 sec

Torso Twists

4 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
60 sec
2
–
–
20
60 sec
3
–
–
15
60 sec
4
–
–
15 +
amrap
60 sec

Cable crunch

4 sets

W4:D1 Chest/Tri & Side Delts

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
4
–
–
6
60 sec
5
–
–
6 +
amrap
60 sec

incline bench press

5 sets

30’ incline cable chest flys

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
10
30 sec
3
–
–
8
30 sec
4
–
–
8 +
amrap
30 sec

30’ incline cable chest flys

4 sets

Overhead Triceps Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec
5
–
–
8 +
amrap
60 sec

Overhead Triceps Extension

5 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
15
30 sec
3
–
–
12
30 sec
4
–
–
12
30 sec
5
–
–
20
30 sec

side lateral raise

5 sets

W4:D2 Back/Bi & Rear Delts

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
4
–
–
6
60 sec
5
–
–
8 +
amrap
60 sec

t-bar row

5 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec
5
–
–
8 +
amrap
60 sec

barbell row

5 sets

Cable Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec
4
–
–
10 +
amrap
45 sec
5
–
–
10 +
amrap
45 sec

Cable Curls

5 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec
4
–
–
20
30 sec
5
–
–
20 +
amrap
30 sec

rear delt fly

5 sets

W4:D3 Legs

Adductors

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
15
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

Adductors

4 sets

Abductors

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
15
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

Abductors

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
15
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

leg curl

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
15
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

leg extension

4 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
20
30 sec
3
–
–
20
30 sec

side lateral raise

3 sets

W4:D4 Arms babayyy

Single Arm Preacher Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
4
–
–
6
60 sec
5
–
–
6 +
amrap
60 sec
6
–
–
6 +
amrap
60 sec

Single Arm Preacher Curls

6 sets

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
15
60 sec
3
–
–
12
60 sec
4
–
–
10
60 sec
5
–
–
10 +
amrap
60 sec
6
–
–
10 +
amrap
60 sec

cable kickback

6 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
20
30 sec
3
–
–
20 +
amrap
30 sec

rear delt fly

3 sets

W4:D5 Abdominals :(

hanging leg raises

Set
Reps
Rest time
1
20
60 sec
2
20
60 sec
3
20
60 sec

hanging leg raises

3 sets

Decline Sit-ups

Set
Intensity
Weight
Reps
Rest time
1
20
60 sec
2
20
60 sec
3
20
60 sec

Decline Sit-ups

3 sets

Torso Twists

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
15
60 sec
3
–
–
12
60 sec
4
–
–
12 +
amrap
60 sec

Torso Twists

4 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
60 sec
2
–
–
20
60 sec
3
–
–
15
60 sec
4
–
–
15 +
amrap
60 sec

Cable crunch

4 sets

W5:D1 Bench Max

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
5
180 sec
3
–
–
3
180 sec
4
–
–
2
180 sec
5
–
–
1
180 sec
6
–
–
1
180 sec
7
–
–
1
180 sec
8
–
–
1
180 sec

bench press

8 sets

W5:D2 Deadlift max

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
180 sec
2
–
–
4
180 sec
3
–
–
2
180 sec
4
–
–
1
180 sec
5
–
–
1
180 sec
6
–
–
1
180 sec
7
–
–
1
180 sec
8
–
–
1
180 sec

deadlift

8 sets

W5:D3 Incline Max

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
5
180 sec
3
–
–
3
180 sec
4
–
–
2
180 sec
5
–
–
1
180 sec
6
–
–
1
180 sec
7
–
–
1
180 sec
8
–
–
1
180 sec

incline bench press

8 sets

W5:D4 Row Max

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
180 sec
2
–
–
4
180 sec
3
–
–
2
180 sec
4
–
–
1
180 sec
5
–
–
1
180 sec
6
–
–
1
180 sec
7
–
–
1
180 sec
8
–
–
1
180 sec

barbell row

8 sets

W5:D5 Squat Max

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
8
180 sec
3
–
–
4
180 sec
4
–
–
2
180 sec
5
–
–
1
180 sec
6
–
–
1
180 sec
7
–
–
1
180 sec
8
–
–
1
180 sec

squat

8 sets

W6:D1 Chest/Tri & Side Delts

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
8
180 sec
2
50% 1RM
6
180 sec
3
65% 1RM
4
180 sec
4
85% 1RM
2
180 sec

bench press

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
8
100 sec
3
–
–
4 +
amrap
100 sec

tricep pushdown

3 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec

cable lateral raise

4 sets

W6:D2: Back/Bi & Rear Delts

barbell row

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
8
120 sec
2
50% 1RM
6
120 sec
3
65% 1RM
4
120 sec
4
85% 1RM
2
120 sec

barbell row

4 sets

Close Grip EZ-Bar Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
8
120 sec
3
–
–
4 +
amrap
120 sec

Close Grip EZ-Bar Curl

3 sets

Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec
4
–
–
8
45 sec

Rear Delt Fly

4 sets

W6:D3 Squats

squat

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
8
120 sec
2
50% 1RM
6
120 sec
3
65% 1RM
4
120 sec
4
85% 1RM
2
120 sec

squat

4 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec

side lateral raise

3 sets

W6:D4 Arms babayyy

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
6
100 sec
4
–
–
4
100 sec

curl

4 sets

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec
4
–
–
6
100 sec

cable kickback

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
5
100 sec
3
–
–
4
100 sec

hammer curl

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
5
100 sec

skull crushers

3 sets

W6:D5 Abdominals :(

hanging leg raises

Set
Reps
Rest time
1
20
60 sec
2
20
60 sec
3
20
60 sec

hanging leg raises

3 sets

Decline Sit-ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Decline Sit-ups

3 sets

Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec

Rear Delt Fly

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
15
60 sec
3
–
–
12
60 sec
4
–
–
10
60 sec

Cable crunch

4 sets

W7:D1 Chest/Tri & Side Delts

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
8
120 sec
2
50% 1RM
6
120 sec
3
65% 1RM
4
120 sec
4
85% 1RM
2
120 sec

incline bench press

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
8
100 sec
3
–
–
4 +
amrap
100 sec

tricep pushdown

3 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec

cable lateral raise

4 sets

W7:D2 Back/Bi & Rear Delts

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
6
120 sec
3
–
–
4
120 sec
4
–
–
2
120 sec

t-bar row

4 sets

Close Grip EZ-Bar Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
8
100 sec
3
–
–
4 +
amrap
100 sec

Close Grip EZ-Bar Curl

3 sets

Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec
4
–
–
8
45 sec

Rear Delt Fly

4 sets

W7:D3 Legs

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
10
120 sec
3
–
–
8
120 sec

bulgarian split squat

3 sets

Single leg romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
10
120 sec
3
–
–
8
120 sec

Single leg romanian deadlift

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec

side lateral raise

3 sets

W7:D4 Arms babayyy

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
6
100 sec
4
–
–
4
100 sec

curl

4 sets

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec
4
–
–
6
100 sec

cable kickback

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
5
100 sec
3
–
–
4
100 sec

hammer curl

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
5
100 sec

skull crushers

3 sets

W7:D5 Abdominals :(

hanging leg raises

Set
Reps
Rest time
1
20
60 sec
2
20
60 sec
3
20
60 sec

hanging leg raises

3 sets

Decline Sit-ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Decline Sit-ups

3 sets

Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec

Rear Delt Fly

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
15
60 sec
3
–
–
12
60 sec
4
–
–
10
60 sec

Cable crunch

4 sets

W8:D1 Chest/Tri & Side Delts

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
8
120 sec
2
50% 1RM
6
120 sec
3
65% 1RM
4
120 sec
4
85% 1RM
2
120 sec

bench press

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
8
100 sec
3
–
–
4 +
amrap
100 sec

tricep pushdown

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec

side lateral raise

4 sets

W8:D2 Back/Bi & Side Delts

barbell row

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
8
120 sec
2
50% 1RM
6
120 sec
3
65% 1RM
4
120 sec
4
85% 1RM
2
120 sec

barbell row

4 sets

Close Grip EZ-Bar Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
8
100 sec
3
–
–
4 +
amrap
100 sec

Close Grip EZ-Bar Curl

3 sets

Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec

Rear Delt Fly

4 sets

W8:D3 Deadlifts

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
120 sec
2
50% 1RM
4
120 sec
3
65% 1RM
3
120 sec
4
85% 1RM
2
120 sec

deadlift

4 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec

side lateral raise

3 sets

W8:D4 Arms babayyy

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
6
100 sec
4
–
–
4
100 sec

curl

4 sets

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec
4
–
–
6
100 sec

cable kickback

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
5
100 sec
3
–
–
4
100 sec

hammer curl

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
5
100 sec

skull crushers

3 sets

W8:D5 Abdominals :(

hanging leg raises

Set
Reps
Rest time
1
20
60 sec
2
20
60 sec
3
20
60 sec

hanging leg raises

3 sets

Decline Sit-ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Decline Sit-ups

3 sets

Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec

Rear Delt Fly

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
15
60 sec
3
–
–
12
60 sec
4
–
–
10
60 sec

Cable crunch

4 sets

W9:D1 Chest/Tri & Side Delts

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
8
120 sec
2
50% 1RM
6
120 sec
3
65% 1RM
4
120 sec
4
85% 1RM
2
120 sec

bench press

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
8
100 sec
3
–
–
4 +
amrap
100 sec

tricep pushdown

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec

side lateral raise

4 sets

W9:D2 Back/Bi & Side Delts

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
6
120 sec
3
–
–
4
120 sec
4
–
–
2
120 sec

t-bar row

4 sets

Close Grip EZ-Bar Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
8
100 sec
3
–
–
4 +
amrap
100 sec

Close Grip EZ-Bar Curl

3 sets

Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec

Rear Delt Fly

4 sets

W9:D3 Legs

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

bulgarian split squat

3 sets

Single leg romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Single leg romanian deadlift

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec

side lateral raise

3 sets

W9:D4 Arms babayyy

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
6
100 sec
4
–
–
4
100 sec

curl

4 sets

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec
4
–
–
6
100 sec

cable kickback

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
5
100 sec
3
–
–
4
100 sec

hammer curl

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
5
100 sec

skull crushers

3 sets

W9:D5 Abdominals

hanging leg raises

Set
Reps
Rest time
1
20
60 sec
2
20
60 sec
3
20
60 sec

hanging leg raises

3 sets

Decline Sit-ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Decline Sit-ups

3 sets

Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec

Rear Delt Fly

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
15
60 sec
3
–
–
12
60 sec
4
–
–
10
60 sec

Cable crunch

4 sets

W10:D1 Bench Max

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
5
180 sec
3
–
–
3
180 sec
4
–
–
2
180 sec
5
–
–
1
180 sec
6
–
–
1
180 sec
7
–
–
1
180 sec
8
–
–
1
180 sec

bench press

8 sets

W10:D2 Deadlift Max

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
4
180 sec
3
–
–
3
180 sec
4
–
–
2
180 sec
5
–
–
1
180 sec
6
–
–
1
180 sec
7
–
–
1
180 sec
8
–
–
1
180 sec
9
–
–
1
180 sec

deadlift

9 sets

W10:D3 Incline Max

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
5
100 sec
3
–
–
3
100 sec
4
–
–
2
100 sec
5
–
–
1
100 sec
6
–
–
1
100 sec
7
–
–
1
100 sec
8
–
–
1
100 sec

incline bench press

8 sets

W10:D4 Row Max

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
4
100 sec
3
–
–
3
100 sec
4
–
–
2
100 sec
5
–
–
1
100 sec
6
–
–
1
100 sec
7
–
–
1
100 sec
8
–
–
1
100 sec

barbell row

8 sets

W10:D5 Squat Max

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
8
100 sec
3
–
–
4
100 sec
4
–
–
2
100 sec
5
–
–
1
100 sec
6
–
–
1
100 sec
7
–
–
1
100 sec
8
–
–
1
100 sec

squat

8 sets