Phase 1
Day 1 – Heavy Push (Chest focus)
Flat barbell bench press – 5x3-5 OHP – 3x10 Incline dumbbell bench press – 4x8
Standing cable fly's – 3x12 reps Body weight or weighted dips – 4 sets 10 Rope face pulls – 3 sets 15 reps Dumbbell, Barbell, or Cable Overhead tricep extensions – 3 sets 10 reps
Day 2 – Heavy Pull (Width focused) Assisted, body weight, or weighted pull ups – 5 sets 3-5 reps T-bar row or Bent over row – 3 sets 10 reps Close grip lat pull down – 3 sets 8 reps 1 arm rows on flat bench (row to lower lats) – 3 sets 10 reps Standing cable lat pull downs – 3 sets 12 reps Standing barbell curl – 3 sets 8 reps Dumbbell hammer curl – 3 sets 10 reps Dumbbell or barbell shrugs – 3 sets 10 reps
Day 3 – Heavy Legs (Quads focus) Squats – 5 sets 3-5 reps Stiff legged or Romanian deadlifts – 3 sets 10 reps Leg extensions – 3 sets 20 reps Leg press – 4 sets 12 reps Hamstring curls – 4 sets 10 reps Hack squat or goblet squat – 3 sets 15 reps Standing calf raise – 4 sets 10 reps (On last set, drop set 5 times) Seated calf raise – 4 sets 12 reps
Day 4 – Hypertrophy Push (Shoulders focus) Overhead press – 4 sets 6-8 reps Incline dumbbell press – 4 sets 10 reps Seated dumbbell shoulder press – 3 sets 12 reps Close grip bench press – 3 sets 10 reps Dumbbell or barbell upright rows – 3 sets 15 reps Cable side lateral raise super set with Bent over rear delt cable fly – 3 sets 15 reps each Dumbbell, Barbell, or Cable Overhead tricep extensions – 3 sets 15 reps
Day 5 – Hypertrophy Pull (Thickness focused) T-bar row – 4 sets 6-8 reps Body weight, Band assisted, or Weighted pull ups – 4 sets 10 reps Bent over row or Pendlay row – 3 sets 10 reps Standing dumbbell rows – 3 sets 10 reps Cable low row machine – 4 sets 12 reps Standing dumbbell curls – 3 sets 12 reps Preacher curls barbell, DB, or machine – 3 sets 15 reps
Day 6 – Hypertrophy Legs (Hamstrings focus) Conventional or Sumo Deadlifts – 4 sets 6-8 reps Barbell hip thrusts off bench – 3 sets 15 reps Leg press – 3 sets 20 reps Lying or seated hamstring curl machine – 3 sets 15 reps Dumbbell walking lunges – 3 sets 20 reps all together Kettlebell swings super set Goblet squats – 3 sets 15 reps each Standing calf raise – 3 sets 20 reps Seated calf raise – 3 sets 20 reps
Day 7 – Rest
Phase 2
Day 8 – Hypertrophy Push (Chest focus) Flat barbell bench press – 4 sets 6-8 reps Overhead press – 3 sets 10 reps Incline dumbbell bench press – 4 sets 10 reps Standing cable fly's – 3 sets 20 reps Body weight or weighted dips – 3 sets 15 Rope face pulls – 3 sets 15 reps Dumbbell, Barbell, or Cable Overhead tricep extensions – 3 sets 20 reps
Day 9 – Hypertrophy Pull (Width focused) Assisted, body weight, or weighted pull ups – 4 sets 6-8 reps T-bar row or Bent over row – 4 sets 10 reps Close grip lat pull down – 4 sets 12 reps 1 arm rows on bench (row to lower lats) – 3 sets 15 reps Standing cable lat pull downs – 3 sets 20 reps Standing barbell curl – 4 sets 10 reps Dumbbell hammer curl – 3 sets 15 reps
Day 10 – Hypertrophy Legs (Quads focus) Squats – 4 sets 6-8 reps Stiff legged or Romanian deadlifts – 3 sets 10 reps Leg extensions – 3 sets 20 reps Leg press super set 10 reps wide stance and 10 reps narrow stance – 4 sets Hamstring curls – 3 sets 15 reps Hack squat or goblet squat – 4 sets 20 reps Standing calf raise – 3 sets 20 reps Seated calf raise – 3 sets 20 reps
Day 11 – Heavy Push (Shoulders focus) Overhead press – 5 sets 3-5 reps Incline dumbbell press – 4 sets 10 reps Seated dumbbell shoulder press – 4 sets 8 reps Dumbbell or barbell upright rows – 3 sets 10 reps Close grip bench press – 3 sets 10 reps Reverse pec deck machine – 3 sets 12 reps Dumbbell, Barbell, or Cable Overhead tricep extensions – 3 sets 10 reps
Day 12 – Heavy Pull (Thickness focused) Bent over row or Pendlay row – 5 sets 3-5 reps Body weight or weighted pull ups – 4 sets 10 reps T-bar row – 3 sets 8 reps Cable low row machine – 3 sets 10 reps Standing dumbbell 1 arm row – 3 sets 10 reps Standing dumbbell curls – 4 sets 8 reps Preacher curls – 4 sets 10 reps Dumbbell or barbell shrugs – 3 sets 10 reps
Day 13 – Heavy Legs (Hamstrings focus) Conventional or Sumo Deadlifts – 5 sets 3-5 reps Barbell hip thrusts off bench – 4 sets 10 reps Leg press – 3 sets 20 reps Side single leg press – 3 sets 15 reps Lying or seated hamstring curl machine – 4 sets 10 reps Kettlebell swings super set Goblet squats – 3 sets 15 reps each Standing calf raise – 4 sets 10 reps (Drop set last set 5 times) Seated calf raise – 4 sets 12 reps
Day 14 – Rest
You make also change Day 7 rest day to Day 4 whatever fits your schedule better. Example: Legs, Push, Pull, Rest, Legs, Push, Pull, Rest, Repeat.
Deload Week: (Optional every 4-6 weeks) Common signs it's time to deload: Are your joints aching? Is your recovery time slowing down and are you constantly sore? Are you not getting a pump in the gym? If the answer is yes, it's probably time to deload. Go by feel but remember injuries are the number one way to slow down or go backwards in progress. Do the same workout just decrease all weights by 50%. Focus on perfecting your form and lifting the weights explosively.