Workout Routine

Don’t Be a BITCH Program

by Ej-pierce

Maximized Hypertrophy/ Weighted Calestenics

Workouts

Monday: (Chest+Triceps+Core+Shoulders)

Inclined Dumbbell Press

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

Inclined Dumbbell Press

4 sets

Machine Chest Press

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

Machine Chest Press

4 sets

Pec Deck

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

Pec Deck

3 sets

Weighted dips

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

Weighted dips

3 sets

Overhead Rope Extensions

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

Overhead Rope Extensions

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec

tricep pushdown

4 sets

Seated Tricep Dips

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
90 sec
5
–
–
12
90 sec

Seated Tricep Dips

5 sets

Cable Woodchoppers

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

Cable Woodchoppers

3 sets

Weighted Decline Sit-Ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec

Weighted Decline Sit-Ups

4 sets

Plank with side reach

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

Plank with side reach

3 sets

push-ups

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

push-ups

4 sets

Machine Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec
4
–
–
20
90 sec

Machine Lateral Raise

4 sets

Dumbbell Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
90 sec

Dumbbell Shoulder Press

4 sets

Cable Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec

Cable Rear Delt Fly

4 sets

Dumbbell Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec

Dumbbell Lateral Raise

4 sets

Dumbbell Front Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

Dumbbell Front Raises

3 sets

Cable Upright Rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

Cable Upright Rows

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec

face pull

4 sets

Tuesday: Legs (Quads, Glutes, Hams, Calves)+ Lower Back+Core

Hack Squat

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

Hack Squat

4 sets

leg press

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

leg press

4 sets

leg extension

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

leg extension

4 sets

romanian deadlift

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

romanian deadlift

4 sets

Seated Leg Curl Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

Seated Leg Curl Machine

3 sets

Back Extension Machine

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

Back Extension Machine

3 sets

Standing Calve Raises

Set
Intensity
Weight
Reps
Rest time
1
20
90 sec
2
20
90 sec
3
20
90 sec
4
20
90 sec

Standing Calve Raises

4 sets

Seated Calve Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

Seated Calve Raises

3 sets

Reverse Crunches

Set
Intensity
Weight
Reps
Rest time
1
15
90 sec
2
15
90 sec
3
15
90 sec

Reverse Crunches

3 sets

Side Plank Crunches

Set
Intensity
Weight
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec

Side Plank Crunches

3 sets

Hanging knee raises

Set
Intensity
Weight
Reps
Rest time
1
12
90 sec
2
12
90 sec
3
12
90 sec

Hanging knee raises

3 sets

Duck walks

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

Duck walks

4 sets

wall sit

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec
4
30 sec
100 sec
5
30 sec
100 sec
6
30 sec
100 sec

wall sit

6 sets

goblet squat

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

goblet squat

5 sets

Wednesday: (Shoulders+Pull-ups+Core)

Smith Machine Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec

Smith Machine Overhead Press

4 sets

Machine Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec

Machine Lateral Raise

4 sets

Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

Rear Delt Fly

3 sets

Arnold Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec

Arnold Press

4 sets

Dumbbell Shrugs

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

Dumbbell Shrugs

3 sets

Wide grip pull ups

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

Wide grip pull ups

4 sets

Ab Crunch Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

Ab Crunch Machine

3 sets

flutter kicks

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

flutter kicks

3 sets

Cable Side Crunches

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

Cable Side Crunches

3 sets

Declined Pike Pushups

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

Declined Pike Pushups

4 sets

Thursday: Legs (Hams+Quads+Calves)

romanian deadlift

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

romanian deadlift

4 sets

reverse lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
90 sec
2
–
–
5
90 sec
3
–
–
5
90 sec

reverse lunge

3 sets

glute ham raise

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

glute ham raise

3 sets

Nordic Curls

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

Nordic Curls

3 sets

Spanish Sqauts

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

Spanish Sqauts

4 sets

single-leg glute bridges

Set
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec
4
10
90 sec

single-leg glute bridges

4 sets

Adductor Machine

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

Adductor Machine

4 sets

Abductor Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec

Abductor Machine

4 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec

bulgarian split squat

4 sets

Feet High Leg Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec

Feet High Leg Press

4 sets

Single Leg Calves Raise

Set
Intensity
Weight
Reps
Rest time
1
15
90 sec
2
15
90 sec
3
15
90 sec
4
15
90 sec

Single Leg Calves Raise

4 sets

Calve raises

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

Calve raises

4 sets

Seated Calve Raises

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

Seated Calve Raises

3 sets

Tibialis Raise

Set
Intensity
Weight
Reps
Rest time
1
20
90 sec
2
20
90 sec
3
20
90 sec
4
20
90 sec

Tibialis Raise

4 sets

Stair master

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Stair master

1 sets

Friday: (Back+Biceps+Core)

Barbell Deadlifts

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

Barbell Deadlifts

4 sets

Chest Supported Machine Rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec

Chest Supported Machine Rows

4 sets

Underhand Lat Pull-down

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
90 sec

Underhand Lat Pull-down

4 sets

Wide Grip Seated Cable Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

Wide Grip Seated Cable Row

3 sets

Rope Pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

Rope Pullovers

3 sets

Barbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
90 sec

Barbell Curl

4 sets

Preacher Curl Machine

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

Preacher Curl Machine

3 sets

Rope Hammer Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec
5
–
–
15
90 sec

Rope Hammer Curls

5 sets

Incline Dumbbell Curl

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

Incline Dumbbell Curl

3 sets

ab wheel

Set
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec

ab wheel

3 sets

Decline Bench Leg Raise

Set
Intensity
Weight
Reps
Rest time
1
12
90 sec
2
12
90 sec
3
12
90 sec
4
12
90 sec

Decline Bench Leg Raise

4 sets

Weighted Russian Twists

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

Weighted Russian Twists

3 sets

Oblique Cable Crunches

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

Oblique Cable Crunches

3 sets

Chin Ups

Set
Intensity
Weight
Reps
Rest time
1
3 +
amrap
100 sec
2
3 +
amrap
100 sec
3
3 +
amrap
100 sec

Chin Ups

3 sets

Single armed Bayesian Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec
5
–
–
20
100 sec

Single armed Bayesian Curls

5 sets

Saturday: Arms (Biceps+Triceps+Pull ups+Dips+ Core)

EZ Bar Curl

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

EZ Bar Curl

3 sets

Cable Curls

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

Cable Curls

3 sets

concentration curl

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

concentration curl

3 sets

Bayesian Curls

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

Bayesian Curls

4 sets

Close Grip Bench Press (Smith)

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

Close Grip Bench Press (Smith)

4 sets

Overhead Dumbbell Extension

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

Overhead Dumbbell Extension

3 sets

Overhead Rope Pulls

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec

Overhead Rope Pulls

4 sets

Rope Push-Downs

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

Rope Push-Downs

3 sets

Nuetral Grip Pull-Ups

Set
Intensity
Weight
Reps
Rest time
1
4 +
amrap
90 sec
2
4 +
amrap
90 sec
3
4 +
amrap
90 sec

Nuetral Grip Pull-Ups

3 sets

Body Weight Dips

Set
Intensity
Weight
Reps
Rest time
1
5 +
amrap
100 sec
2
5 +
amrap
100 sec
3
5 +
amrap
100 sec

Body Weight Dips

3 sets

hanging leg raises

Set
Reps
Rest time
1
12
90 sec
2
12
90 sec
3
12
90 sec

hanging leg raises

3 sets

Side Plank Rotations

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

Side Plank Rotations

3 sets

Toe Touches

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

Toe Touches

3 sets