| Day 1 – Legs, calves |
recommended sets & reps |
| Squat neutral stance |
4×8 |
| Stiff legged dead lift |
4×8 |
| Leg press NEUTRAL foot placement |
4×8 |
| Leg press wide foot placement |
4×8 |
| Leg curl high rep drop sets |
3xDrop set |
| leg extension high rep drop sets |
3xDrop set |
| Calf raises (straight leg) |
3x[50 reps] |
| Seated calf raises (bent leg for soleus) |
3xDrop set |
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| Day 2 – Chest , Biceps |
recommended sets & reps |
| Flat barbell bench press |
4×8 |
| Incline dumbbell press |
4×8 |
| Flat dumbbell press |
3×8 |
| Incline dumbbell flys |
3×8 |
| Dips |
4xfailure |
| Straight barbell curls |
3×12 |
| Heavy hammer curls |
3×12 |
| CONCENTRATION CURLS |
3xDrop set |
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| Day 3 – Back , Traps |
recommended sets & reps |
| Deadlift |
3×8 |
| Wide grip pull downs |
3×12 |
| Close grip pull downs |
3×12 |
| Two handed Cable rows |
3xDrop set |
| Dumbell rows |
3×8 |
| Dumbbell shrug |
4×8 |
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| Day 4 – Shoulders,Triceps |
recommended sets & reps |
| Dumbell Military press |
3×8 |
| Barbell up right rows |
3×8 |
| Side raises |
3xDrop set |
| Rear pec deck/bent over lateral raises |
3xDrop set |
| Cable tricep extension (infront of body) |
3×12 |
| Over head cable tricep extension |
3×12 |
| vBar tricep extensions |
4×12 |
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| Day 5 Ab blasting + extra priority group |
recommended sets & reps |
| Kneeling cable crunches |
3×12 |
| Standing cable crunches |
3xDrop set |
| Weight leg raises |
3×8 |
| Crunches |
3×30 (or as many as possible) |
| Seated leg tucks |
3×30 (or as many as possible) |
| Bent knee Leg raises |
3×30 (or as many as possible) |
