Day 1 Dumbbell Volume
Muscle Exercise Name Timer Reps Sets Track Triceps Dip 60 sec 20 3 Back Dumbbell Bent Over Row 60 sec 8 3 Chest Dumbbell Incline Bench Press 60 sec 20 3 Upper Legs Barbell Squat 60 sec 20 3 Shoulders Dumbbell Shoulder Press 60 sec 8 3

Day 2 Barbell Volume
Muscle Exercise Name Timer Reps Sets Track Back Pull Ups 60 sec 15 3 Chest Barbell Bench Press 60 sec 15 3 Back Barbell Bent Over Row 60 sec 15 3 Shoulders Barbell Standing Military Press 60 sec 8 3 Upper Legs Barbell Squat 60 sec 20 3

Day 3 pure strength
Muscle Exercise Name Timer Reps Sets Track Chest Barbell Bench Press 150 sec 4 3 Back Dumbbell Bent Over Row 150 sec 8 3 Shoulders Barbell Shoulder Press 150 sec 4 3 Back Barbell Deadlift 150 sec 8 3 Cardio Walking 15 min - -

Day 4 Dumbbell Volume defecit week
Muscle Exercise Name Timer Reps Sets Track Triceps Dip 60 sec 20 2 Back Dumbbell Bent Over Row 60 sec 20 2 Chest Dumbbell Incline Bench Press 60 sec 20 2 Upper Legs Barbell Squat 60 sec 20 2 Shoulders Dumbbell Shoulder Press 60 sec 8 2 Cardio Treadmill Running 20 min - -

Day 5 Barbell Volume defecit week
Muscle Exercise Name Timer Reps Sets Track Back Pull Ups 60 sec 15 2 Chest Barbell Bench Press 60 sec 15 2 Back Barbell Bent Over Row 60 sec 15 2 Shoulders Barbell Standing Military Press 60 sec 15 2 Upper Legs Barbell Squat 60 sec 15 2 Cardio Treadmill Running 20 min - -

Day 6 pure strength deficit week
Muscle Exercise Name Timer Reps Sets Track Chest Barbell Bench Press 150 sec 4 2 Back Dumbbell Bent Over Row 150 sec 4 2 Shoulders Barbell Shoulder Press 150 sec 4 2 Back Barbell Deadlift 150 sec 4 2 Cardio Walking 25 min - -

Day 7 upper body
Muscle Exercise Name Timer Reps Sets Track Back Pull Ups 90 sec 8 3 Chest Dumbbell Incline Bench Press 0 sec 8 3 Back Dumbbell Incline Bench Two Arm Row 150 sec 8 3 Biceps Barbell Curl 0 sec 8 3 Triceps Barbell Standing Overhead Triceps Extension 90 sec 8 3 Shoulders Barbell Shoulder Press 90 sec 8 3

Day 8 Lower body
Muscle Exercise Name Timer Reps Sets Track Abs Pull Ups 90 sec 8 3 Triceps Dip 90 sec 5 3 Upper Legs Leg Press 150 sec 8 3 Upper Legs Lying Leg Curls 90 sec 36 1 Lower Legs Dumbbell Standing Calf Raise 90 sec 48 1 Shoulders Barbell Shoulder Press 150 sec 8 3

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