| Day 1 – Legs |
recommended sets & reps |
| Squat_wide_stance |
3×8 |
| Squat narrow stance |
3×8 |
| Stiff legged dead lift |
4×8 |
| Leg press wide foot placement |
3×8 |
| Leg press narrow foot placement |
3×8 |
| Leg curl high rep drop sets |
3xDrop set |
| leg extension high rep drop sets |
3xDrop set |
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| Day 2 – Chest [ Heavy day ], Biceps |
recommended sets & reps |
| Flat barbell bench press |
3×8 |
| Incline barbell bench press |
3×8 |
| Dips |
3xDrop set |
| Flat dumbbell press |
3×8 |
| Incline dumbbell press |
3×8 |
| Straight barbell curls |
3×12 |
| Heavy hammer curls |
3×12 |
| Cable curls |
3xDrop set |
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| Day 3 – Back thickness , Traps,HIIT |
recommended sets & reps |
| Deadlift |
3×8 |
| Bent over barbell rows |
3×8 |
| Bent over v bar rows |
3×8 |
| Two handed Cable rows |
3xDrop set |
| Barbell shrug |
4x 8 |
| Dumbbell shrug |
4×8 |
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| Day 4 – Shoulders,Triceps, Abs |
recommended sets & reps |
| Military press |
3×8 |
| Barbell up right rows |
3×8 |
| Side raises |
3xDrop set |
| Rear pec deck/bent over lateral raises |
3xDrop set |
| skull crushers |
3×12 |
| Cable tricep extension (infront of body) |
3×12 |
| Over head cable tricep extension |
3×12 |
| Kneeling cable crunches |
3×12 |
| Standing cable crunches |
3×12 |
| Weight leg raises |
3×12 |
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| Day 5 – Chest [volume day], Calves,HIIT |
recommended sets & reps |
| Incline barbell bench press |
3×10 drop sets |
| Incline dumbbell flys |
3×12 |
| Incline cable flys |
3×12 |
| Flat barbell bench press |
3×10 drop sets |
| Flat dumbbell flys |
3×12 |
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| Calf raises (straight leg) |
3x[50 reps] |
| Seated calf raises (bent leg for soleus) |
3xDrop set |
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| Day 6 – Back width, Abs |
recommended sets & reps |
| Wide grip pull ups |
3×12 |
| Wide grip pull downs |
3×12 |
| Close grip pull downs |
3×12 |
| Machine pull downs |
3×12 |
| Crunches |
3×30 |
| Seated leg tucks |
3×30 |
| Bent knee Leg raises |
3×30 |
