Weeks 1-3
Day 1
Flat Bench press- 4 Sets, 8-14 reps.
Pull up or Lat pull down- 3 sets, 8-12 reps.
Jumping body weight squat- 4 Sets to failure.
Day 2
Barbell row- 4 Sets, 8-12 reps.
Incline bench press- 3 Sets, 8-12 reps.
Squat variation - 4 Sets, 8-12 reps.
Ab movement- 1-2 sets to failure.
Day 3
Squat variation- 4 Sets 8-12 reps.
Over head press- 3 Sets 8-12 reps.
Push up- 4 sets- failure.
Leg raises- 2 Sets to failure.
Weeks 3-6
Day 1
Incline Bench press- 4 sets, 8-12 reps.
Barbell or Dumbell row- 4 sets, 8-12 reps.
Lounges- 4 sets- weighted or bodyweight 8-12 reps.
Shoulder press- 3 sets, 8-12 reps.
Bicep curl- 3 sets, 10-15 reps.
Day 2
Deadlift- 4 sets 8-12 reps.
Flat Bench Press- 4 sets, 8-12 reps.
Squat- 3 sets, 8-12 reps.
Lateral raise- 3sets.
Day 3
Barbell Squat- 4 Sets 8-12 reps.
Over head press- 3 Sets 8-12 reps.
Push up- 4 sets- failure.
Leg raises- 2 Sets to failure.
Exercise Substitutions.
Substitute the Benchs press- Push up, Machine Chest press, Cable cross over.
Substitute Pull Ups/Lat Pull Down- Cable, Barbell or Dumbbell row.
Substitute Jumping Squat- Body weight squat.
Substitute the Deadlift- Farmers carry.
Substitute Incline Bench press- Push up variation.
Substitute lounges- Any squat variation.
Substitute Barbell squat- Leg press, any other squat variation.
WEEKS 1-3
Day 1 Upper Body
Flat Bench press- 4 sets, 8-12 reps.
Row, Pull Up, or Lat pull down- 3 sets, 8-12 reps.
Overhead press- 3 sets 8-12 reps.
Lateral raises-1-2 sets, 12-20 reps or failure.
Bicep curl/triceps push down superset- 1-2 sets, 12-20 reps.
Day 2 Lower Body
Squat- 4 sets 8-12 reps.
Leg press- 3 sets 8-12 reps.
Lounges- 3 sets weighted 8-12 or body weight 15-20 reps.
Leg extension/Leg curl super set- 12-15 reps, 1-2 sets.
Leg raises- 3 sets- failure or near failure.
Day 3 Upper Body
Row or Pull ups- 4 sets, 8-12 reps.
Incline Bench press- 3 sets, 8-12 reps.
Over head press- 3 sets, 8-12 reps.
Cable cross over or Chest fly- 3 sets, 8-12 reps.
Farmers carry- 3 sets, just go as hard as you can.
Day 4 Lower Body
Deadlift variation- 4 sets, 8-12 reps.
Goblet squat- 3 sets, 8-12 reps.
Leg extension/Leg curl- 3 sets 12-20 reps.
Leg raises- 2 sets- failure or close to failure.
Weeks 3-6
Day 1 Upper Body
Flat Bench Press- 8-12 reps x6 sets.
Row or Pull up- 8-12 reps x4 sets.
Over Head Press- 8-12 reps x3 sets.
Cable or band row- 12-15 reps x 2 sets.
Bicep curl/ triceps extension- 12-15 reps x1-2 sets.
Day 2 Lower Body
Barbell squat or squat variation- 8-12 reps x4 sets.
Leg press or additional squat variation- 8-12 reps x4 sets.
Leg extension/Leg curl super set- 12-15 reps x2 sets.
Leg raise or hanging leg raise- 15-20 reps x2 sets.
Day 3 Upper Body
Incline bench press- 8-12 reps x 4 sets.
Chin ups or inverted row- 8-12 reps x 4 sets.
Dumbell shoulder press- 8-12 reps x 3 sets.
Cable cross over- 12-raiseBulx 2 sets.
Bicep curl- 12-15 reps x 2 sets.
Triceps extension- 12-15 reps x 2 sets.
Day 4 Lower Body
Deadlift- 8-12 reps x 4 sets.
Squat variation or leg press- 8-12 reps x 4 sets.
Leg extension/Leg curl- 12-15 reps x 2 sets.
Leg raises or hanging leg raises- 12-15 reps x 2 sets.
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