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Kelly's Shortcut To Size
Bulking
Intermediate
Machine strength
Plan Details
The Kelly's Shortcut To Size routine by Kzabrick is a 48 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Jim Stoppani has devoted his entire career to the science of building muscle. He's helped thousands of people gain size and strength over the years, and now it's your turn to grow. He's giving you all his knowledge and experience in this science-backed program. This is the most popular program in BodyFit Elite, for the simple reason that it works! Lifters have been swearing by it for years, and having great results with it time and time again. Here's what you need to know to grow!
Routine detail
Day 1
Chest, Triceps, Calves (Week 1)
10 exercises
Barbell Bench Press
2 Sets x 10 Reps
Barbell Bench Press
4 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Barbell Tricep Extension
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 30 Reps
Machine Seated Calf Raise
3 Sets x 30 Reps
Day 2
Back, Biceps, Abs (Week 1)
14 exercises
Dumbbell One-Arm Row
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Exercise not found
Cable Shoulder Extension
3 Sets x 15 Reps
Barbell Curl
4 Sets x 15 Reps
Dumbbell Alternating Incline Curl
3 Sets x 30 Reps
Cable One-Arm High Curl
3 Sets x 15 Reps
Cable One-Arm High Curl
3 Sets x 15 Reps
Bent Knee Hip Raise
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Oblique Crunch
3 Sets x 60 Reps
Day 4
Shoulders, Traps, Calves (Week 1)
9 exercises
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Front Raise
4 Sets x 15 Reps
Cable Front Raise
4 Sets x 15 Reps
Cable Reverse Fly
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Dumbbell Seated Calf Raise
4 Sets x 30 Reps
Machine Calf Raise
3 Sets x 30 Reps
Day 5
Legs, Abs (Week 1)
11 exercises
Barbell Squat
2 Sets x 10 Reps
Barbell Squat
4 Sets x 15 Reps
Machine Single-Leg Press
3 Sets x 15 Reps
Machine Single-Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Bent Knee Hip Raise
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Plank
3 Sets
Day 8
Chest, Triceps, Calves (Week 2)
10 exercises
Barbell Bench Press
2 Sets x 10 Reps
Barbell Bench Press
4 Sets x 11 Reps
Barbell Incline Bench Press
3 Sets x 11 Reps
Dumbbell Incline Fly
3 Sets x 11 Reps
Cable Cross-Over
3 Sets x 11 Reps
Cable Shoulder Extension
4 Sets x 11 Reps
Barbell Tricep Extension
3 Sets x 11 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 11 Reps
Machine Calf Raise
4 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Day 9
Back, Biceps, Abs (Week 2)
15 exercises
Dumbbell One-Arm Row
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 11 Reps
Dumbbell One-Arm Row
4 Sets x 11 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 11 Reps
Exercise not found
Cable Shoulder Extension
3 Sets x 11 Reps
Barbell Curl
4 Sets x 11 Reps
Dumbbell Alternating Incline Curl
3 Sets x 22 Reps
Cable One-Arm High Curl
3 Sets x 11 Reps
Cable One-Arm High Curl
3 Sets x 11 Reps
Bent Knee Hip Raise
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Cable One-Arm Side Bend
2 Sets x 20 Reps
Cable One-Arm Side Bend
2 Sets x 20 Reps
Day 11
Shoulders, Traps, Calves (Week 2)
9 exercises
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 11 Reps
Dumbbell Lateral Raise
3 Sets x 11 Reps
Cable Front Raise
4 Sets x 11 Reps
Cable Front Raise
4 Sets x 11 Reps
Cable Reverse Fly
3 Sets x 11 Reps
Dumbbell Shoulder Shrug
4 Sets x 11 Reps
Dumbbell Seated Calf Raise
4 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Day 12
Legs, Abs (Week 2)
12 exercises
Barbell Squat
2 Sets x 10 Reps
Barbell Squat
4 Sets x 11 Reps
Machine Single-Leg Press
3 Sets x 11 Reps
Machine Single-Leg Press
3 Sets x 11 Reps
Machine Leg Extension
3 Sets x 11 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 11 Reps
Machine Leg Curl (Prone)
3 Sets x 11 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Exercise not found
Side Bridge
3 Sets
Side Bridge
3 Sets
Day 15
Chest, Triceps, Calves (Week 3)
10 exercises
Barbell Bench Press
2 Sets x 10 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 14 Reps
Machine Seated Calf Raise
4 Sets x 14 Reps
Day 16
Back, Biceps, Abs (Week 3)
14 exercises
Dumbbell One-Arm Row
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Exercise not found
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 16 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Exercise not found
Cable Kneeling Crunch (Rope)
3 Sets x 14 Reps
Oblique Crunch
3 Sets x 28 Reps
Day 18
Shoulders, Traps, Calves (Week 3)
9 exercises
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Front Raise
4 Sets x 8 Reps
Cable Front Raise
4 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Dumbbell Seated Calf Raise
4 Sets x 14 Reps
Calf Press On Leg Press
3 Sets x 14 Reps
Day 19
Legs, Abs (Week 3)
12 exercises
Barbell Squat
2 Sets x 10 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Exercise not found
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Cable Wood Chop
3 Sets x 14 Reps
Cable Wood Chop
3 Sets x 14 Reps
Day 22
Chest, Triceps, Calves (Week 4)
10 exercises
Barbell Bench Press
2 Sets x 10 Reps
Barbell Bench Press
4 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Dumbbell Incline Fly
3 Sets x 5 Reps
Cable Cross-Over
3 Sets x 5 Reps
Cable Shoulder Extension
4 Sets x 5 Reps
Barbell Tricep Extension
3 Sets x 5 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 5 Reps
Machine Calf Raise
4 Sets x 9 Reps
Machine Seated Calf Raise
4 Sets x 9 Reps
Day 23
Back, Biceps, Abs (Week 4)
15 exercises
Dumbbell One-Arm Row
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 5 Reps
Dumbbell One-Arm Row
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 5 Reps
Exercise not found
Cable Shoulder Extension
3 Sets x 5 Reps
Barbell Curl
4 Sets x 5 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Cable One-Arm High Curl
3 Sets x 5 Reps
Cable One-Arm High Curl
3 Sets x 5 Reps
Exercise not found
Cable Kneeling Crunch (Rope)
3 Sets x 9 Reps
Exercise not found
Exercise not found
Day 25
Shoulders, Traps, Calves (Week 4)
9 exercises
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Cable Front Raise
4 Sets x 5 Reps
Cable Front Raise
4 Sets x 5 Reps
Cable Reverse Fly
3 Sets x 5 Reps
Dumbbell Shoulder Shrug
4 Sets x 5 Reps
Dumbbell Seated Calf Raise
4 Sets x 9 Reps
Calf Press On Leg Press
3 Sets x 9 Reps
Day 26
Legs, Abs (Week 4)
11 exercises
Barbell Squat
2 Sets x 10 Reps
Barbell Squat
4 Sets x 5 Reps
Machine Single-Leg Press
3 Sets x 5 Reps
Machine Single-Leg Press
3 Sets x 5 Reps
Machine Leg Extension
3 Sets x 5 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 5 Reps
Exercise not found
Machine Ab Crunch
3 Sets x 9 Reps
Plank
3 Sets
Day 29
Chest, Triceps, Calves (Week 5)
10 exercises
Barbell Bench Press
2 Sets x 10 Reps
Barbell Bench Press
4 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Cable Incline Fly
3 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Cable Lying Tricep Extension
3 Sets x 15 Reps
Machine Calf Raise
4 Sets x 30 Reps
Machine Seated Calf Raise
3 Sets x 30 Reps
Day 30
Back, Biceps, Abs (Week 5)
12 exercises
Barbell Bent-Over Row
2 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 15 Reps
Barbell Curl
4 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
Cable One-Arm Bicep Curl
3 Sets x 15 Reps
Cable One-Arm Bicep Curl
3 Sets x 15 Reps
Bent Knee Hip Raise
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Oblique Crunch
3 Sets x 60 Reps
Day 32
Shoulders, Traps, Calves (Week 5)
9 exercises
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Smith Machine Upright Row
3 Sets x 15 Reps
Cable One-Arm Lateral Raise
4 Sets x 15 Reps
Cable One-Arm Lateral Raise
4 Sets x 15 Reps
Cable Rear Lateral Raise
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Dumbbell Seated Calf Raise
4 Sets x 30 Reps
Calf Press On Leg Press
3 Sets x 30 Reps
Day 33
Legs, Abs (Week 5)
10 exercises
Barbell Squat
2 Sets x 10 Reps
Barbell Squat
4 Sets x 15 Reps
Barbell Front Squat
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Bent Knee Hip Raise
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Plank
3 Sets
Day 36
Chest, Triceps, Calves (Week 6)
10 exercises
Barbell Bench Press
2 Sets x 10 Reps
Barbell Bench Press
4 Sets x 11 Reps
Dumbbell Incline Bench Press
3 Sets x 11 Reps
Dumbbell Fly
3 Sets x 11 Reps
Cable Incline Fly
3 Sets x 11 Reps
Cable Shoulder Extension
4 Sets x 11 Reps
Dumbbell Tricep Extension
3 Sets x 11 Reps
Cable Lying Tricep Extension
3 Sets x 11 Reps
Machine Calf Raise
4 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Day 37
Back, Biceps, Abs (Week 6)
13 exercises
Barbell Bent-Over Row
2 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 11 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 11 Reps
Cable Seated Row
3 Sets x 11 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 11 Reps
Barbell Curl
4 Sets x 11 Reps
Barbell Preacher Curl
3 Sets x 11 Reps
Cable One-Arm Bicep Curl
3 Sets x 11 Reps
Cable One-Arm Bicep Curl
3 Sets x 11 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Exercise not found
Cable One-Arm Side Bend
2 Sets x 20 Reps
Cable One-Arm Side Bend
2 Sets x 20 Reps
Day 39
Shoulders, Traps, Calves (Week 6)
9 exercises
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 11 Reps
Smith Machine Upright Row
3 Sets x 11 Reps
Cable One-Arm Lateral Raise
4 Sets x 11 Reps
Cable One-Arm Lateral Raise
4 Sets x 11 Reps
Cable Rear Lateral Raise
3 Sets x 11 Reps
Dumbbell Shoulder Shrug
4 Sets x 11 Reps
Dumbbell Seated Calf Raise
4 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Day 40
Legs, Abs (Week 6)
11 exercises
Barbell Squat
2 Sets x 10 Reps
Barbell Squat
4 Sets x 11 Reps
Barbell Front Squat
3 Sets x 11 Reps
Machine Leg Extension
3 Sets x 11 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 11 Reps
Machine Leg Curl (Prone)
3 Sets x 11 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Exercise not found
Side Bridge
3 Sets
Side Bridge
3 Sets
Day 43
Chest, Triceps, Calves (Week 7)
10 exercises
Barbell Bench Press
2 Sets x 10 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Lying Tricep Extension
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 14 Reps
Machine Seated Calf Raise
3 Sets x 14 Reps
Day 44
Back, Biceps, Abs (Week 7)
13 exercises
Barbell Bent-Over Row
2 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Exercise not found
Cable One-Arm Side Bend
2 Sets x 20 Reps
Cable One-Arm Side Bend
2 Sets x 20 Reps
Day 46
Shoulders, Traps, Calves (Week 7)
9 exercises
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
Cable Rear Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Dumbbell Seated Calf Raise
4 Sets x 14 Reps
Calf Press On Leg Press
3 Sets x 14 Reps
Day 47
Legs, Abs (Week 7)
11 exercises
Barbell Squat
2 Sets x 10 Reps
Barbell Squat
4 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Bent Knee Hip Raise
3 Sets x 14 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 14 Reps
Cable Wood Chop
3 Sets x 14 Reps
Cable Wood Chop
3 Sets x 14 Reps
Day 50
Chest, Triceps, Calves (Week 8)
10 exercises
Barbell Bench Press
2 Sets x 10 Reps
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Dumbbell Fly
3 Sets x 5 Reps
Cable Incline Fly
3 Sets x 5 Reps
Cable Shoulder Extension
4 Sets x 5 Reps
Dumbbell Tricep Extension
3 Sets x 5 Reps
Cable Lying Tricep Extension
3 Sets x 5 Reps
Machine Calf Raise
4 Sets x 9 Reps
Machine Seated Calf Raise
3 Sets x 9 Reps
Day 51
Back, Biceps, Abs (Week 8)
13 exercises
Barbell Bent-Over Row
2 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 5 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 5 Reps
Barbell Curl
4 Sets x 5 Reps
Barbell Preacher Curl
3 Sets x 5 Reps
Cable One-Arm Bicep Curl
3 Sets x 5 Reps
Cable One-Arm Bicep Curl
3 Sets x 5 Reps
Exercise not found
Machine Ab Crunch
3 Sets x 9 Reps
Exercise not found
Exercise not found
Day 53
Shoulders, Traps, Calves (Week 8)
9 exercises
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 5 Reps
Smith Machine Upright Row
3 Sets x 5 Reps
Cable One-Arm Lateral Raise
4 Sets x 5 Reps
Cable One-Arm Lateral Raise
4 Sets x 5 Reps
Cable Rear Lateral Raise
3 Sets x 5 Reps
Dumbbell Shoulder Shrug
4 Sets x 5 Reps
Dumbbell Seated Calf Raise
4 Sets x 9 Reps
Calf Press On Leg Press
3 Sets x 9 Reps
Day 54
Legs, Abs (Week 8)
10 exercises
Barbell Squat
2 Sets x 10 Reps
Barbell Squat
4 Sets x 5 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 5 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 5 Reps
Exercise not found
Machine Ab Crunch
3 Sets x 9 Reps
Plank
3 Sets
Day 57
Chest, Triceps, Calves (Week 9)
11 exercises
Barbell Bench Press
2 Sets x 10 Reps
Barbell Bench Press
4 Sets x 15 Reps
Barbell Incline Bench Press (Reverse Grip)
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 15 Reps
Machine Calf Raise
4 Sets x 30 Reps
Machine Seated Calf Raise
3 Sets x 30 Reps
Day 58
Back, Biceps, Abs (Week 9)
12 exercises
Dumbbell Bent-Over Row
2 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Barbell Curl
4 Sets x 15 Reps
Dumbbell Alternating Incline Curl
3 Sets x 30 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Bent Knee Hip Raise
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Oblique Crunch
3 Sets x 60 Reps
Day 60
Shoulders, Traps, Calves (Week 9)
9 exercises
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 15 Reps
Cable Rear Lateral Raise
3 Sets x 15 Reps
Smith Machine Shrug
4 Sets x 15 Reps
Smith Machine Shrug
4 Sets x 15 Reps
Dumbbell Seated Calf Raise
4 Sets x 30 Reps
Calf Press On Leg Press
3 Sets x 30 Reps
Day 61
Legs, Abs (Week 9)
10 exercises
Barbell Squat
2 Sets x 10 Reps
Barbell Squat
4 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Bent Knee Hip Raise
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Plank
3 Sets
Day 64
Chest, Triceps, Calves (Week 10)
11 exercises
Barbell Bench Press
2 Sets x 10 Reps
Barbell Bench Press
4 Sets x 11 Reps
Barbell Incline Bench Press (Reverse Grip)
3 Sets x 11 Reps
Dumbbell Incline Fly
3 Sets x 11 Reps
Cable Cross-Over
3 Sets x 11 Reps
Cable Shoulder Extension
4 Sets x 11 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 11 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 11 Reps
Barbell Bench Press (Close Grip)
3 Sets x 11 Reps
Machine Calf Raise
4 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Day 65
Back, Biceps, Abs (Week 10)
13 exercises
Dumbbell Bent-Over Row
2 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 11 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 11 Reps
Cable Shoulder Extension
3 Sets x 11 Reps
Cable Seated Row
3 Sets x 11 Reps
Barbell Curl
4 Sets x 11 Reps
Dumbbell Alternating Incline Curl
3 Sets x 22 Reps
Dumbbell Concentration Curl
3 Sets x 11 Reps
Dumbbell Concentration Curl
3 Sets x 11 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Exercise not found
Cable One-Arm Side Bend
2 Sets x 20 Reps
Cable One-Arm Side Bend
2 Sets x 20 Reps
Day 67
Shoulders, Traps, Calves (Week 10)
9 exercises
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 11 Reps
Dumbbell Lateral Raise
3 Sets x 11 Reps
Dumbbell Upright Row
3 Sets x 11 Reps
Cable Rear Lateral Raise
3 Sets x 11 Reps
Smith Machine Shrug
4 Sets x 11 Reps
Smith Machine Shrug
4 Sets x 11 Reps
Dumbbell Seated Calf Raise
4 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Day 68
Legs, Abs (Week 10)
11 exercises
Barbell Squat
2 Sets x 10 Reps
Barbell Squat
4 Sets x 11 Reps
Machine Leg Press
3 Sets x 11 Reps
Machine Leg Extension
3 Sets x 11 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 11 Reps
Machine Leg Curl (Prone)
3 Sets x 11 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Exercise not found
Side Bridge
3 Sets
Side Bridge
3 Sets
Day 71
Chest, Triceps, Calves (Week 11)
11 exercises
Barbell Bench Press
2 Sets x 10 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 14 Reps
Machine Seated Calf Raise
3 Sets x 14 Reps
Day 72
Back, Biceps, Abs (Week 11)
12 exercises
Dumbbell Bent-Over Row
2 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 16 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 14 Reps
Cable Crunch Kneeling Rotation
2 Sets x 14 Reps
Cable Crunch Kneeling Rotation
2 Sets x 14 Reps
Day 74
Shoulders, Traps, Calves (Week 11)
9 exercises
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Cable Rear Lateral Raise
3 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 8 Reps
Dumbbell Seated Calf Raise
4 Sets x 14 Reps
Calf Press On Leg Press
3 Sets x 14 Reps
Day 75
Legs, Abs (Week 11)
11 exercises
Barbell Squat
2 Sets x 10 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Exercise not found
Cable Kneeling Crunch (Rope)
3 Sets x 14 Reps
Cable Wood Chop
3 Sets x 14 Reps
Cable Wood Chop
3 Sets x 14 Reps
Day 78
Chest, Triceps, Calves (Week 12)
11 exercises
Barbell Bench Press
2 Sets x 10 Reps
Barbell Bench Press
4 Sets x 5 Reps
Barbell Incline Bench Press (Reverse Grip)
3 Sets x 5 Reps
Dumbbell Incline Fly
3 Sets x 5 Reps
Cable Cross-Over
3 Sets x 5 Reps
Cable Shoulder Extension
4 Sets x 5 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 5 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 5 Reps
Machine Calf Raise
4 Sets x 9 Reps
Machine Seated Calf Raise
3 Sets x 9 Reps
Day 79
Back, Biceps, Abs (Week 12)
13 exercises
Dumbbell Bent-Over Row
2 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 5 Reps
Cable Shoulder Extension
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 5 Reps
Barbell Curl
4 Sets x 5 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 5 Reps
Dumbbell Concentration Curl
3 Sets x 5 Reps
Exercise not found
Machine Ab Crunch
3 Sets x 9 Reps
Exercise not found
Exercise not found
Day 81
Shoulders, Traps, Calves (Week 12)
9 exercises
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Dumbbell Upright Row
3 Sets x 5 Reps
Cable Rear Lateral Raise
3 Sets x 5 Reps
Smith Machine Shrug
4 Sets x 5 Reps
Smith Machine Shrug
4 Sets x 5 Reps
Dumbbell Seated Calf Raise
4 Sets x 9 Reps
Calf Press On Leg Press
3 Sets x 9 Reps
Day 82
Legs, Abs (Week 12)
10 exercises
Barbell Squat
2 Sets x 10 Reps
Barbell Squat
4 Sets x 5 Reps
Machine Leg Press
3 Sets x 5 Reps
Machine Leg Extension
3 Sets x 5 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 5 Reps
Exercise not found
Machine Ab Crunch
3 Sets x 9 Reps
Plank
3 Sets
