Time to Complete
Difficulty Level
Sessions per Week
Push Day A
Flat Barbell Bench Press | 4 Sets, 6-10 Reps, 3 min Rest Inbetween Sets
Incline Dumbbell Press | 4 Sets, 8-12 Reps, 2 min Rest Inbetween Sets
Machine Chest Press | 3 Sets, 8-12 Reps, 2 min Rest Inbetween Sets
Pec Deck | 3 Sets, 12-15 Reps, 60 Seconds Rest Inbetween Sets
Overhead Tricep Extension | 3 Sets, 8-12 Reps, 60 Seconds Rest Inbetween Sets
Tricep Pushdown | 3 Sets, 10-15 Reps, 60 Seconds Rest Inbetween Sets
Dumbbell Lateral Raise | 4 Sets, 8-12 Reps, 90 Seconds Rest Inbetween Sets
Pull Day A
Bent Over Barbell Row | 4 Sets, 6-8 Reps, 3 min Rest Inbetween Sets
Wide Grip Lat Pull Down | 2 Sets, 8-12 Reps, 2 min Rest Inbetween Sets
Supinated MAG Grip Cable Row | 3 Sets, 10-15 Reps, 2 min Rest Inbetween Sets
Plate loaded T-Bar Row | 2 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets
Neutral Grip Weighted Pull Ups | 3 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets
Cable Rear Delt Flys | 3 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets
Alternating Dumbbell Curl | 3 Sets, 10 Reps, 60 Seconds Rest Inbetween Sets
Incline Bench Dumbbell Curl | 3 Sets, 10-15 Reps, 60 Seconds Rest Inbetween Sets
Leg Day A
Squat | 4 Sets, 6-10 Reps, 3 min Rest Inbetween Sets
Leg Press| 4 Sets, 10-12 Reps, 2 min Rest Inbetween Sets
Hyperextensions or GHR | 3 Sets, 8 Reps, 2 min Rest Inbetween Sets
Leg Extension | 4 Sets, 12-15 Reps, 60 Seconds Rest Inbetween Sets
Lying Leg Curl | 4 Sets, 12-15 Reps, 60 Seconds Rest Inbetween Sets
Standing Calf Raise | 4 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets
Medicine Ball Crunches| 3 Sets, 10-15 Reps, 45 Seconds Rest Inbetween Sets
OFF
Push Day B
Incline Barbell Bench Press | 4 Sets, 6-10 Reps, 3 min Rest Inbetween Sets
Flat Dumbbell Press | 3 Sets, 8-12 Reps, 2 min Rest Inbetween Sets
Machine Shoulder Press | 3 Sets, 8-12 Reps, 2 min Rest Inbetween Sets
Neutral Swiss Bar Close Grip Press | 2 Sets, 8-12 Reps, 2 min Rest Inbetween Sets
Pec Deck | 3 Sets, 12-15 Reps, 60 Seconds Rest Inbetween Sets
Tricep Bar Skull Crushers | 3 Sets, 8-12 Reps, 60 Seconds Rest Inbetween Sets
Single Arm Pushdowns | 2 Sets, 10-15 Reps, 60 Seconds Rest Inbetween Sets
Cable Lateral Raise | 4 Sets, 8-12 Reps, 90 Seconds Rest Inbetween Sets
Pull Day B
Supinated MAG Grip Down | 4 Sets, 8-12 Reps, 2 min Rest Inbetween Sets
Plate loaded T-Bar Row | 4 Sets, 8 Reps, 2 min Rest Inbetween Sets
Weighted Overhand Pull Ups | 3 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets
Single Arm Cable Row | 3 Sets, 10-15 Reps, 2 min Rest Inbetween Sets
Rope Pull over | 4 Sets, 10-15 Reps, 2 min Rest Inbetween Sets
Rear Delt Pec Deck| 3 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets
Rope Hammer Curl | 3 Sets, 10 Reps, 60 Seconds Rest Inbetween Sets
Incline Cable Curl | 3 Sets, 10-15 Reps, 60 Seconds Rest Inbetween Sets
Leg Day B
Deadlift| 2 Sets, 6-10 Reps, 3 min Rest Inbetween Sets
Romanian Deadlift| 4 Sets, 6-10 Reps, 3 min Rest Inbetween Sets
Leg Press | 4 Sets, 10-12 Reps, 2 min Rest Inbetween Sets
Machine Hip Thrust | 3 Sets, 8 Reps, 2 min Rest Inbetween Sets
Leg Extension | 4 Sets, 12-15 Reps, 60 Seconds Rest Inbetween Sets
Lying Leg Curl | 4 Sets, 12-15 Reps, 60 Seconds Rest Inbetween Sets
Standing Calf Raise | 4 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets
Hanging Leg Raises| 3 Sets, 10-15 Reps, 45 Seconds Rest Inbetween Sets
OFF
