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3 Days on, 1 day off (cardio), repeat.
Progressive style in that every other 3 day cycle is for strength in the base move. Start with a Base load that is relatively easy to finish all sets and reps on first 6 days. Move to an Intro load where you finish the sets and reps, but the last rep or 2 is strenuous during your next 6 sessions. Move to an overload the next 6 days where the last reps of sets are very difficult with some failure over next 6 sessions. Finally, move to a shock load, where failure is the norm. This is where drop sets and rest/pause sets should be utilized.
Repeat this process to continue strength gains. Your weights should increase with the start of every new cycle.
Barbell Bench Press
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4x7 reps |
rest: 150s
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Dumbbell Incline Bench Press
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3x12 reps |
rest: 120s
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Barbell Seated Press
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3x7 reps |
rest: 120s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 90s
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EZ Bar Decline Close Grip Skull Crusher
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3x12 reps |
rest: 90s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x12 reps |
rest: 60s
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Barbell Deadlift
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4x7 reps |
rest: 150s
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3x12 reps |
rest: 120s
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Cable Rope Seated Row
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3x12 reps |
rest: 90s
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Barbell Shrug
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3x12 reps |
rest: 90s
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Barbell Curl
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4x7 reps |
rest: 150s
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Dumbbell Alternating Bicep Curl
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3x12 reps |
rest: 90s
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Barbell Squat
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4x7 reps |
rest: 150s
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Barbell Front Squat
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3x12 reps |
rest: 120s
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Barbell Stiff-Leg Deadlift
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4x12 reps |
rest: 150s
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3x7 reps |
rest: 120s
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Machine Seated Calf Raise
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3x20 reps |
rest: 90s
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Barbell Bench Press
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3x12 reps |
rest: 90s
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Barbell Bench Press
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1x20 reps |
rest: 90s
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Dumbbell Incline Fly
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3x12 reps |
rest: 90s
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Dumbbell Seated Shoulder Press
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3x12 reps |
rest: 90s
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Dumbbell Seated Shoulder Press
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1x20 reps |
rest: 90s
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Dumbbell One-Arm Front Raise
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3x12 reps |
rest: 90s
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Cable Tricep Pushdown (V-Bar)
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3x12 reps |
rest: 90s
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Barbell Bench Press (Close Grip)
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2x15 reps |
rest: 90s
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Barbell Deadlift
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3x12 reps |
rest: 120s
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Barbell Deadlift
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1x20 reps |
rest: 120s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 90s
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Cable Rope Seated Row
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3x12 reps |
rest: 90s
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Dumbbell Shoulder Shrug
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2x12 reps |
rest: 90s
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Dumbbell Shoulder Shrug
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1x20 reps |
rest: 90s
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Barbell Preacher Curl
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3x12 reps |
rest: 120s
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Dumbbell Seated Hammer Curl
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3x12 reps |
rest: 90s
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Barbell Squat
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3x12 reps |
rest: 120s
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Barbell Squat
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1x20 reps |
rest: 120s
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Machine Leg Press
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3x12 reps |
rest: 120s
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Machine Leg Press
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1x20 reps |
rest: 120s
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Machine Seated Leg Curl
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3x12 reps |
rest: 90s
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Barbell Good Morning
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3x12 reps |
rest: 90s
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Machine Calf Raise
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3x20 reps |
rest: 90s
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