Loading...
Short To Size Full
Bulking
Advanced
Machine strength
Plan Details
The Short To Size Full routine by miketrull is a 48 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is not my workout but Jim Stippanni Shortcut To Size. During 1 and 2 there will be a rest set and during 3 and 4 there will be a drop set and it's basically 5,6 rest and 7,8 drop then 9,10 pause and 11 and 12 drop.I labeled the days for pause set and drop set. I did this workout for a month and gained the most muscle and size but due to my car accident I lost it all now I'm back and ready to complete the whole 12 weeks and get my body to my goal weight and size and be my best
Routine detail
Day 1
W1 Chest, Triceps, And Calves Pause Set
Est. 110 min
9 exercises
Barbell Bench Press
5 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Cable Shoulder Extension
5 Sets x 15 Reps
Barbell Tricep Extension (Supine)
4 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 30 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Day 2
W1 Back, Biceps And Abs Pause Set
Est. 113 min
10 exercises
Dumbbell One-Arm Row
5 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Standing Pulldown
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Barbell Curl
5 Sets x 15 Reps
Dumbbell Incline Curl
4 Sets x 15 Reps
Cable Dual Overhead Curl
4 Sets x 15 Reps
Bent Knee Hip Raise
4 Sets x 30 Reps
Crunch
4 Sets x 30 Reps
Oblique Crunch
4 Sets x 30 Reps
Day 3
W1 Shoulder, Traps And Calves Pause Set
Est. 93 min
7 exercises
Dumbbell Seated Shoulder Press
5 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Cable Front Raise
4 Sets x 15 Reps
Cable Reverse Crossover
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
5 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 30 Reps
Calf Press On Leg Press
4 Sets x 30 Reps
Day 4
W1 Legs And Abs Pause Set
Est. 101 min
8 exercises
Barbell Squat
5 Sets x 15 Reps
Machine Single-Leg Press
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Barbell Romanian Deadlift From Deficit
5 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Bent Knee Hip Raise
4 Sets x 30 Reps
Crunch
4 Sets x 30 Reps
Plank
4 Sets
Day 5
W2 Chest, Triceps, And Calves Pause Set
Est. 105 min
9 exercises
Barbell Bench Press
5 Sets x 11 Reps
Barbell Incline Bench Press
4 Sets x 11 Reps
Dumbbell Incline Fly
4 Sets x 11 Reps
Cable Lower Chest Raise
4 Sets x 11 Reps
Cable Shoulder Extension
5 Sets x 11 Reps
Barbell Tricep Extension (Supine)
5 Sets x 11 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 11 Reps
Machine Calf Raise
5 Sets x 20 Reps
Machine Seated Calf Raise
5 Sets x 20 Reps
Day 6
W2 Back, Biceps And Abs Pause Set
Est. 107 min
10 exercises
Dumbbell One-Arm Row
5 Sets x 11 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 11 Reps
Standing Pulldown
4 Sets x 11 Reps
Cable Shoulder Extension
4 Sets x 11 Reps
Barbell Curl
5 Sets x 11 Reps
Dumbbell Incline Curl
4 Sets x 11 Reps
Cable Dual Overhead Curl
4 Sets x 11 Reps
Hanging Leg Raise
4 Sets x 19 Reps
Weighted Crunch
4 Sets x 19 Reps
Dumbbell Side Bend
4 Sets x 19 Reps
Day 7
W2 Shoulder, Traps And Calves Pause Set
Est. 80 min
7 exercises
Dumbbell Seated Shoulder Press
5 Sets x 11 Reps
Dumbbell Lateral Raise
4 Sets x 11 Reps
Cable Front Raise
4 Sets x 11 Reps
Cable Reverse Crossover
4 Sets x 11 Reps
Dumbbell Shoulder Shrug
5 Sets x 11 Reps
Machine Seated Calf Raise
5 Sets x 20 Reps
Calf Press On Leg Press
5 Sets x 20 Reps
Day 8
W2 Legs And Abs Pause Set
Est. 90 min
8 exercises
Barbell Squat
5 Sets x 11 Reps
Machine Single-Leg Press
4 Sets x 11 Reps
Machine Leg Extension
4 Sets x 11 Reps
Barbell Romanian Deadlift From Deficit
5 Sets x 11 Reps
Machine Leg Curl (Prone)
4 Sets x 11 Reps
Hanging Knee Raise
4 Sets x 19 Reps
Weighted Crunch
4 Sets x 19 Reps
Side Bridge
4 Sets
Day 9
W3 Chest, Triceps, And Calves Drop Set
Est. 88 min
9 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 14 Reps
Machine Seated Calf Raise
4 Sets x 14 Reps
Day 10
W3 Back, Biceps And Abs Drop Set
Est. 95 min
10 exercises
Dumbbell One-Arm Row
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Standing Pulldown
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Barbell Curl
5 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Cable Dual Overhead Curl
4 Sets x 8 Reps
Bent Knee Hip Raise
4 Sets x 14 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 14 Reps
Oblique Crunch
4 Sets x 14 Reps
Day 11
W3 Shoulder, Traps And Calves Drop Set
Est. 76 min
7 exercises
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Front Raise
4 Sets x 8 Reps
Cable Reverse Crossover
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
5 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 14 Reps
Calf Press On Leg Press
5 Sets x 14 Reps
Day 12
W3 Legs And Abs Drop Set
Est. 82 min
8 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
5 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Bent Knee Hip Raise
4 Sets x 14 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 14 Reps
Cable Wood Chop
4 Sets x 14 Reps
Day 13
W4 Chest, Triceps, And Calves Drop Set
Est. 91 min
9 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 5 Reps
Dumbbell Incline Fly
4 Sets x 5 Reps
Cable Lower Chest Raise
4 Sets x 5 Reps
Cable Shoulder Extension
5 Sets x 5 Reps
Barbell Tricep Extension (Supine)
4 Sets x 5 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 5 Reps
Machine Calf Raise
5 Sets x 9 Reps
Machine Seated Calf Raise
5 Sets x 9 Reps
Day 14
W4 Back, Biceps And Abs Drop Set
Est. 83 min
10 exercises
Dumbbell One-Arm Row
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 5 Reps
Standing Pulldown
4 Sets x 5 Reps
Cable Shoulder Extension
4 Sets x 5 Reps
Barbell Curl
5 Sets x 5 Reps
Dumbbell Incline Curl
4 Sets x 5 Reps
Cable Dual Overhead Curl
4 Sets x 5 Reps
Bent Knee Hip Raise
4 Sets x 9 Reps
Machine Ab Crunch
4 Sets x 9 Reps
Band RoundHouse Elbow
4 Sets x 9 Reps
Day 15
W4 Shoulder, Traps And Calves Drop Set
Est. 78 min
7 exercises
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
4 Sets x 5 Reps
Cable Front Raise
4 Sets x 5 Reps
Cable Reverse Crossover
4 Sets x 5 Reps
Dumbbell Shoulder Shrug
5 Sets x 5 Reps
Machine Calf Raise
5 Sets x 9 Reps
Machine Seated Calf Raise
5 Sets x 9 Reps
Day 16
W4 Legs And Abs Drop Set
Est. 71 min
8 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Single-Leg Press
4 Sets x 5 Reps
Machine Leg Extension
4 Sets x 5 Reps
Barbell Romanian Deadlift From Deficit
5 Sets x 5 Reps
Machine Leg Curl (Prone)
4 Sets x 5 Reps
Bent Knee Hip Raise
4 Sets x 9 Reps
Machine Ab Crunch
4 Sets x 9 Reps
Plank
3 Sets
Day 17
W5 Chest, Triceps, And Calves Pause Set
Est. 127 min
9 exercises
Barbell Bench Press
5 Sets x 15 Reps
Dumbbell Fly
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Cable Incline Fly
4 Sets x 15 Reps
Cable Shoulder Extension
5 Sets x 15 Reps
Dumbbell Tricep Extension
4 Sets x 15 Reps
Cable Lying Tricep Extension
4 Sets x 15 Reps
Machine Calf Raise
5 Sets x 30 Reps
Machine Seated Calf Raise
5 Sets x 30 Reps
Day 18
W5 Back, Biceps And Abs Pause Set
Est. 122 min
10 exercises
Dumbbell Bent-Over Row
5 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Barbell Curl
5 Sets x 15 Reps
Barbell Preacher Curl
4 Sets x 15 Reps
Cable One-Arm Bicep Curl
4 Sets x 15 Reps
Bent Knee Hip Raise
4 Sets x 30 Reps
Crunch
4 Sets x 30 Reps
Oblique Crunch
4 Sets x 30 Reps
Day 19
W5 Shoulder, Traps And Calves Pause Set
Est. 109 min
7 exercises
Dumbbell Seated Shoulder Press
5 Sets x 15 Reps
Smith Machine Upright Row
4 Sets x 15 Reps
Cable One-Arm Lateral Raise
4 Sets x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 15 Reps
Barbell Shrug
5 Sets x 15 Reps
Machine Seated Calf Raise
5 Sets x 30 Reps
Calf Press On Leg Press
5 Sets x 30 Reps
Day 20
W5 Legs And Abs Pause Set
Est. 100 min
8 exercises
Barbell Squat
5 Sets x 15 Reps
Barbell Front Squat
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Barbell Romanian Deadlift From Deficit
5 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Bent Knee Hip Raise
4 Sets x 30 Reps
Crunch
4 Sets x 30 Reps
Plank
3 Sets
Day 21
W6 Chest, Triceps, And Calves Pause Set
Est. 110 min
9 exercises
Barbell Bench Press
5 Sets x 11 Reps
Dumbbell Incline Bench Press
4 Sets x 11 Reps
Dumbbell Fly
4 Sets x 11 Reps
Cable Incline Fly
4 Sets x 11 Reps
Cable Shoulder Extension
5 Sets x 11 Reps
Dumbbell Tricep Extension
4 Sets x 11 Reps
Cable Lying Tricep Extension
4 Sets x 11 Reps
Machine Calf Raise
5 Sets x 20 Reps
Machine Seated Calf Raise
5 Sets x 20 Reps
Day 22
W6 Back, Biceps And Abs Pause Set
Est. 106 min
10 exercises
Dumbbell Bent-Over Row
5 Sets x 11 Reps
Cable Seated Row
4 Sets x 11 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 11 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 11 Reps
Barbell Curl
5 Sets x 11 Reps
Barbell Preacher Curl
4 Sets x 11 Reps
Cable One-Arm Bicep Curl
4 Sets x 11 Reps
Hanging Leg Raise
4 Sets x 19 Reps
Weighted Crunch
4 Sets x 19 Reps
Dumbbell Side Bend
4 Sets x 19 Reps
Day 23
W6 Shoulder, Traps And Calves Pause Set
Est. 78 min
6 exercises
Dumbbell Seated Shoulder Press
5 Sets x 11 Reps
Smith Machine Upright Row
4 Sets x 11 Reps
Cable One-Arm Lateral Raise
4 Sets x 11 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 11 Reps
Barbell Shrug
5 Sets x 11 Reps
Machine Seated Calf Raise
5 Sets x 20 Reps
Day 24
W6 Legs And Abs Pause Set
Est. 89 min
8 exercises
Barbell Squat
5 Sets x 11 Reps
Barbell Front Squat
4 Sets x 11 Reps
Machine Leg Extension
4 Sets x 11 Reps
Barbell Romanian Deadlift From Deficit
5 Sets x 11 Reps
Machine Seated Leg Curl
4 Sets x 11 Reps
Hanging Leg Raise
4 Sets x 19 Reps
Weighted Crunch
4 Sets x 19 Reps
Side Bridge
3 Sets
Day 25
W7 Chest, Triceps, And Calves Drop Set
Est. 98 min
9 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Cable Incline Fly
4 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Cable Lying Tricep Extension
4 Sets x 8 Reps
Machine Calf Raise
5 Sets x 14 Reps
Machine Seated Calf Raise
5 Sets x 14 Reps
Day 26
W7 Back, Biceps And Abs Drop Set
Est. 95 min
10 exercises
Dumbbell Bent-Over Row
5 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Barbell Curl
5 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Cable One-Arm Bicep Curl
4 Sets x 8 Reps
Bent Knee Hip Raise
4 Sets x 14 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 14 Reps
Oblique Crunch
4 Sets x 14 Reps
Day 27
W7 Shoulder, Traps And Calves Drop Set
Est. 86 min
7 exercises
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Smith Machine Upright Row
4 Sets x 8 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8 Reps
Barbell Shrug
5 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 14 Reps
Calf Press On Leg Press
5 Sets x 14 Reps
Day 28
W7 Legs And Abs Drop Set
Est. 78 min
8 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Bent Knee Hip Raise
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 14 Reps
Cable Wood Chop
4 Sets x 14 Reps
Day 29
W8 Chest, Triceps, And Calves Drop Set
Est. 87 min
9 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 5 Reps
Dumbbell Fly
4 Sets x 5 Reps
Cable Incline Fly
4 Sets x 5 Reps
Cable Shoulder Extension
5 Sets x 5 Reps
Dumbbell Tricep Extension
4 Sets x 5 Reps
Cable Lying Tricep Extension
4 Sets x 5 Reps
Machine Calf Raise
5 Sets x 9 Reps
Machine Seated Calf Raise
5 Sets x 9 Reps
Day 30
W8 Back, Biceps And Abs Drop Set
Est. 70 min
8 exercises
Dumbbell Bent-Over Row
5 Sets x 5 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 5 Reps
Cable Seated Row
4 Sets x 5 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 5 Reps
Barbell Curl
5 Sets x 5 Reps
Barbell Preacher Curl
4 Sets x 5 Reps
Cable One-Arm Bicep Curl
4 Sets x 5 Reps
Bent Knee Hip Raise
4 Sets x 9 Reps
Day 31
W8 Shoulder, Traps And Calves Drop Set
Est. 77 min
7 exercises
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Smith Machine Upright Row
4 Sets x 5 Reps
Cable One-Arm Lateral Raise
4 Sets x 5 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 5 Reps
Barbell Shrug
5 Sets x 5 Reps
Machine Seated Calf Raise
5 Sets x 9 Reps
Calf Press On Leg Press
5 Sets x 9 Reps
Day 32
W8 Legs And Abs Drop Set
Est. 71 min
8 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Front Squat
4 Sets x 5 Reps
Machine Leg Extension
4 Sets x 5 Reps
Barbell Romanian Deadlift From Deficit
5 Sets x 5 Reps
Machine Seated Leg Curl
4 Sets x 5 Reps
Bench Hip Thrust
4 Sets x 5 Reps
Machine Ab Crunch
4 Sets x 9 Reps
Plank
3 Sets
Day 33
W9 Chest, Triceps, And Calves Pause Set
Est. 128 min
9 exercises
Barbell Bench Press
5 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Cable Shoulder Extension
5 Sets x 15 Reps
Cable One-Arm Tricep Extension
4 Sets x 15 Reps
Barbell Bench Press (Close Grip)
4 Sets x 15 Reps
Machine Calf Raise
5 Sets x 30 Reps
Machine Seated Calf Raise
5 Sets x 30 Reps
Day 34
W9 Back, Biceps And Abs Pause Set
Est. 123 min
10 exercises
Dumbbell Bent-Over Row
5 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Barbell Curl
5 Sets x 15 Reps
Dumbbell Incline Curl
4 Sets x 15 Reps
Dumbbell Concentration Curl
4 Sets x 15 Reps
Bent Knee Hip Raise
4 Sets x 30 Reps
Crunch
4 Sets x 30 Reps
Oblique Crunch
4 Sets x 30 Reps
Day 35
W9 Shoulder, Traps And Calves Pause Set
Est. 107 min
7 exercises
Dumbbell Seated Shoulder Press
5 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Upright Row
4 Sets x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 15 Reps
Smith Machine Shrug
5 Sets x 15 Reps
Machine Seated Calf Raise
5 Sets x 30 Reps
Calf Press On Leg Press
5 Sets x 30 Reps
Day 36
W9 Legs And Abs Pause Set
Est. 102 min
8 exercises
Barbell Squat
5 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Barbell Romanian Deadlift From Deficit
5 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Bent Knee Hip Raise
5 Sets x 30 Reps
Crunch
4 Sets x 30 Reps
Plank
3 Sets
Day 37
W10 Chest, Triceps, And Calves Pause Set
Est. 111 min
9 exercises
Barbell Bench Press
5 Sets x 11 Reps
Dumbbell Incline Bench Press
4 Sets x 11 Reps
Dumbbell Incline Fly
4 Sets x 11 Reps
Cable Cross-Over
4 Sets x 11 Reps
Cable Shoulder Extension
5 Sets x 11 Reps
Cable One-Arm Tricep Extension
4 Sets x 11 Reps
Barbell Bench Press (Close Grip)
4 Sets x 11 Reps
Machine Calf Raise
5 Sets x 20 Reps
Machine Seated Calf Raise
5 Sets x 20 Reps
Day 38
W10 Back, Biceps And Abs Pause Set
Est. 106 min
10 exercises
Dumbbell Bent-Over Row
5 Sets x 11 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 11 Reps
Cable Shoulder Extension
3 Sets x 11 Reps
Cable Seated Row
4 Sets x 11 Reps
Barbell Curl
5 Sets x 11 Reps
Dumbbell Incline Curl
4 Sets x 11 Reps
Dumbbell Concentration Curl
4 Sets x 11 Reps
Hanging Leg Raise
4 Sets x 19 Reps
Weighted Crunch
4 Sets x 19 Reps
Dumbbell Side Bend
4 Sets x 19 Reps
Day 39
W10 Shoulder, Traps And Calves Pause Set
Est. 94 min
7 exercises
Dumbbell Seated Shoulder Press
5 Sets x 11 Reps
Dumbbell Lateral Raise
4 Sets x 11 Reps
Dumbbell Upright Row
4 Sets x 11 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 11 Reps
Smith Machine Shrug
5 Sets x 11 Reps
Machine Seated Calf Raise
5 Sets x 20 Reps
Calf Press On Leg Press
5 Sets x 20 Reps
Day 40
W10 Legs And Abs Pause Set
Est. 89 min
8 exercises
Barbell Squat
5 Sets x 11 Reps
Machine Leg Press
4 Sets x 11 Reps
Machine Leg Extension
4 Sets x 11 Reps
Barbell Romanian Deadlift From Deficit
5 Sets x 11 Reps
Machine Leg Curl (Prone)
4 Sets x 11 Reps
Hanging Leg Raise
4 Sets x 19 Reps
Weighted Crunch
4 Sets x 11 Reps
Side Bridge
4 Sets
Day 41
W11 Chest, Triceps, And Calves Pause Set
Est. 99 min
9 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Cable One-Arm Tricep Extension
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Machine Calf Raise
5 Sets x 14 Reps
Machine Seated Calf Raise
5 Sets x 14 Reps
Day 42
W11 Back, Biceps And Abs Pause Set
Est. 96 min
10 exercises
Dumbbell Bent-Over Row
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Curl
5 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Bent Knee Hip Raise
4 Sets x 14 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 14 Reps
Oblique Crunch
4 Sets x 14 Reps
Day 43
W11 Shoulder, Traps And Calves Pause Set
Est. 85 min
7 exercises
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Upright Row
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8 Reps
Smith Machine Shrug
5 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 14 Reps
Calf Press On Leg Press
5 Sets x 14 Reps
Day 44
W11 Legs And Abs Pause Set
Est. 82 min
8 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
5 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Bent Knee Hip Raise
4 Sets x 14 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 14 Reps
Cable Wood Chop
4 Sets x 14 Reps
Day 45
W12 Chest, Triceps, And Calves Drop Set
Est. 88 min
9 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 5 Reps
Dumbbell Incline Fly
4 Sets x 5 Reps
Cable Cross-Over
4 Sets x 5 Reps
Cable Shoulder Extension
5 Sets x 5 Reps
Cable One-Arm Tricep Extension
4 Sets x 5 Reps
Barbell Bench Press (Close Grip)
4 Sets x 5 Reps
Machine Calf Raise
5 Sets x 9 Reps
Machine Seated Calf Raise
5 Sets x 9 Reps
Day 46
W12 Back, Biceps And Abs Drop Set
Est. 83 min
10 exercises
Dumbbell Bent-Over Row
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 5 Reps
Cable Shoulder Extension
4 Sets x 5 Reps
Cable Seated Row
4 Sets x 5 Reps
Barbell Curl
5 Sets x 5 Reps
Dumbbell Incline Curl
4 Sets x 5 Reps
Dumbbell Concentration Curl
4 Sets x 5 Reps
Bent Knee Hip Raise
4 Sets x 9 Reps
Machine Ab Crunch
4 Sets x 9 Reps
Band RoundHouse Elbow
4 Sets x 9 Reps
Day 47
W12 Shoulder, Traps And Calves Drop Set
Est. 77 min
7 exercises
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
4 Sets x 5 Reps
Dumbbell Upright Row
4 Sets x 5 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 5 Reps
Smith Machine Shrug
5 Sets x 5 Reps
Machine Seated Calf Raise
5 Sets x 9 Reps
Calf Press On Leg Press
5 Sets x 9 Reps
Day 48
W12 Legs And Abs Drop Set
Est. 74 min
8 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Press
4 Sets x 5 Reps
Machine Leg Extension
4 Sets x 5 Reps
Barbell Romanian Deadlift From Deficit
5 Sets x 5 Reps
Machine Leg Curl (Prone)
4 Sets x 5 Reps
Bent Knee Hip Raise
4 Sets x 9 Reps
Machine Ab Crunch
4 Sets x 9 Reps
Plank
4 Sets
