Time to Complete
Difficulty Level
Sessions per Week
Upper Body A
Bench Press | 5 Sets, 5 Reps, 3 min Rest Inbetween Sets
Bent Over Barbell Row | 5 Sets, 5 Reps, 3 min Rest Inbetween Sets
Bench Dips| 4 Sets, 8-12 Reps, 60 Seconds Rest Inbetween Sets
Pec Deck | 4 Sets, 12 Reps, 60 Seconds Rest Inbetween Sets
Wide Grip Lat Pull Down | 2 Sets, 8-12 Reps, 2 min Rest Inbetween Sets
Overhead Tricep Extension | 3 Sets, 8-12 Reps, 60 Seconds Rest Inbetween Sets
Alternating Dumbbell Curl | 3 Sets, 10 Reps, 60 Seconds Rest Inbetween Sets
Cable Rear Delt Flys | 3 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets
Dumbbell Laterals | 3 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets
Legs A
Squat | 5 Sets, 5 Reps, 3 min Rest Inbetween Sets
Leg Press| 3 Sets, 10 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
Upper Body B
Incline Bench Press | 4 Sets, 8-12 Reps, 2 min Rest Inbetween Sets
Plate loaded T-Bar Row | 4 Sets, 8-12 Reps, 2 minRest Inbetween Sets
Neutral Grip Assisted / Bodyweight Pull Ups | 3 Sets, 8 Reps, 90 Seconds Rest Inbetween Sets
Shoulder Press Machine | 4 Sets, 8-12 Reps, 90 Seconds Rest Inbetween Sets
Supinated MAG Grip Cable Row | 3 Sets, 10-15 Reps, 90 Seconds Rest Inbetween Sets
Incline Bench Dumbbell Curl | 3 Sets, 10-15 Reps, 60 Seconds Rest Inbetween Sets
Rear Delt Pec Deck | 3 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets
Cable Laterals | 3 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets
Legs B
Deadlifts| 5 Sets, 5 Reps, 3 min Rest Inbetween Sets
Romanian Deadlift| 3 Sets, 8 Reps, 2 min Rest Inbetween Sets
Leg Press| 3 Sets, 10 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
