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DAY | BODYPART TRAINED |
1 | Biceps + Triceps |
2 | Quads + hamstrings + calves |
3 | Rest |
4 | Chest + Shoulders + Traps |
5 | Back |
6 | Rest |
7 | Rest |
Abs |
EXERCISE| SETS | REPS |
Weighted Crunch | 3 | 12,15,25 |
Crunch | 2 | To fail |
Hanging Leg Raise | 3 | To fail |
Double Crunch | 3 | To fail |
Plank | 3 | To fail |
Calves |
EXERCISE |SETS | REPS |
Standing Calf Raise | 3 | 20 |
Seated Calf Raise | 3 | 25 |
Donkey Calf aise | 2 | 50 |

Biceps |
EXERCISE | SETS | REPS |
Standing Barbell Curl | 4 | 6,8,10,12 |Lying Cable Curl | 4 | 8,10,12,12 |
Incline Alternating Dumbbell Curl | 3 | 10,12,15 |
Barbell Preacher Curl | 3 | 8,10,12 |
Reverse Curl | 3 | 12,12,12 |
Triceps |
EXERCISE | SETS | REPS|
Close-Grip Power-Rack bench press | 4 | 6,8,8,10 |
Seated overhead dumbbell extension | 4 | 6,8,8,10 |
Pressdown | 3 | 10,10,10 |
Parallel-bar dip | 3 | To failure |
Legs |EXERCISE | SETS | REPS |
Leg extension | 3 | 10,12,12 |
Squat | 4 | 6,8,8,10 |
Leg Press | 3 | 2-3 |
Hack Squat | 3 | 10,10,10 |
Lying Leg Curl | 3 | 10,12,12, |
Romanian Deadlift | 3 |10,10,10 |

Chest |
EXERCISE | SETS | REPS |
Incline Dumbbell Flye | 4 | 8,8,10,12 |
Flat-Bench Dumbbell Press | 4 | 6,8,8,10 |
Decline Barbell Press | 3 | 8,10,12 |
Machine InclinePress | 3 | 8,10,12 |
Cable Crossover | 3 | 10,10,12 |
Traps + Shoulders |
EXERCISE | SETS | REPS |
Behind-the-Neck Overhead Press | 4 | 6,8,8,10 |
Wide-Grip Upright Row | 4 |6,8,8,10 |
Barbell Shrug | 4 | 8,10,10,12 |
Dumbbell Lateral Raise | 3 | 10,10,10 |
Bent-Over Dumbbell Lateral Raise | 3 | 10,10,10 |
Alternating Dumbbell Front Raise | 2 | 10,10 |
Back |EXERCISE | SETS | REPS |
Bent-Over Barbell Row | 4 | 6,8,8,10 |
Deadlift | 3 | 2-3 |
Wide-Grip Pulldown | 3 | 10,10,10 |
Seated Cable Row | 3 | 10,10,10 |
Pull-Up | 4 | To failure |