- 1ST DAY:CHEST/ABS
- Flat Bench: 4 Sets × 8 Reps
- Incline Bench: 4 Sets × 8
- Decline Bench: 4 Sets × 8
- Pullovers: 4 Sets × 12
- Hammer Press: 3 Sets × 12
- Dips: 3 Sets × 12
- Weighted Sit Ups: 4 Sets x failure
- Hanging Leg Raises: - 4 Sets x failure
- Side Bends: 4 Sets x failure
- Side Crunches: 4 Sets x failure
- 2ND DAY:BACK /TRAPS/FOREARMS
- Bent Over Row: 4 Sets × 8 Reps
- Deadlift: 4 Sets × 8
- Pulldowns: 4 Sets × 12
- Pull Ups: 4 Sets × 12
- Cable Row: 4 Sets × 12
- Shrugs: 6 Sets × 10
- Standing wrist curl behind back: 4 Sets x failure
- Reverse barbell wrist curl over bench: 4 Sets x failure
- 3RD DAY:DELTS/ABS
- Military Press Behind The Neck: 3 Sets × 8 Reps
- Machine Press: 4 Sets × 8
- Lateral Raises: 4 Sets x 10
- Weight Plate Front Raises: 4 Sets ×10
- Front Raise: 4 Sets × 10
- Reverse Pec Deck: 4 Sets × 10
- Reverse Fly’s (on incline bench): 4 Sets × 12
- Weighted Sit Ups: 4 Sets x failure
- Hanging Leg Raise: 4 Sets x failure
- Side Bends: 4 Sets x failure
- Side Crunches: 4 Sets x failure
- 4RD DAY:TRICEPS/BICEPS/FOREARMS
- Close Grip Bench Press: 4 Sets × 8 Reps
- Tricep Pushdowns: 4 Sets × 8
- EZ Bar Skullcrusher: 4 Sets × 10
- Cable Kickback: 4 Sets × 12
- EZ Bar Curl: 4 Sets × 8
- Wide Grip Curl: 4 Sets × 8
- Hammer Curl: 4 Sets × 8 Reps (each hand)
- Concentration Curl: 4 Sets × 12
- Standing wrist curl behind back: 4 Sets x failure
- Reverse barbell wrist curl over bench: 4 Sets x failure
- 5TH DAY:LEGS/ABS
- Squats: 4 Sets × 12 Reps
- Squat (to bench): 4 Sets × 12
- Bulgarian Squat: 4 Sets × 12
- Quad Extensions: 4 Sets × 16
- Stiff Leg Deadlift: 4 Sets × 12
- Leg Curls: 4 Sets × 16
- Glute Kickbacks: 4 Sets × 20
- Calf Machine Raises: 4 Sets × 20
- Seated Calf Raises: 4 Sets × 20
- Leg Press Calf Raises: 4 Sets × 20
- Weighted Sit ups: 4 Sets x failure
- Air bike: 4 Sets x failure
- Side Bends: 4 Sets x failure
- Barbell Twists: 4 Sets x failure
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