Kzabrick

Jun 28th 2022

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Kelly's Shortcut To Size

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3 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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!

Chest, Triceps, Calves (Week 1) 10 exercises, 0 min

Barbell Bench Press	2x10 reps	rest: 60s
Barbell Bench Press	4x15 reps	rest: 120s
Barbell Incline Bench Press	3x15 reps	rest: 120s
Dumbbell Incline Fly	3x15 reps	rest: 60s
Cable Cross-Over	3x15 reps	rest: 60s
Cable Shoulder Extension	4x15 reps	rest: 60s
Barbell Tricep Extension	3x15 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x15 reps	rest: 60s
Machine Calf Raise	3x30 reps	rest: 60s
Machine Seated Calf Raise	3x30 reps	rest: 60s

Back, Biceps, Abs (Week 1) 14 exercises, 0 min

Dumbbell One-Arm Row	2x10 reps	rest: 0s
Dumbbell One-Arm Row	2x10 reps	rest: 60s
Dumbbell One-Arm Row	4x15 reps	rest: 0s
Dumbbell One-Arm Row	4x15 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x15 reps	rest: 60s
	3x15 reps	rest: 60s
Cable Shoulder Extension	3x15 reps	rest: 60s
Barbell Curl	4x15 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x30 reps	rest: 60s
Cable One-Arm High Curl	3x15 reps	rest: 0s
Cable One-Arm High Curl	3x15 reps	rest: 60s
Bent Knee Hip Raise	3x30 reps	rest: 60s
Crunch	3x30 reps	rest: 60s
Oblique Crunch	3x60 reps	rest: 60s

Shoulders, Traps, Calves (Week 1) 9 exercises, 0 min

Dumbbell Seated Shoulder Press	2x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x15 reps	rest: 120s
Dumbbell Lateral Raise	3x15 reps	rest: 60s
Cable Front Raise	4x15 reps	rest: 0s
Cable Front Raise	4x15 reps	rest: 60s
Cable Reverse Fly	3x15 reps	rest: 60s
Dumbbell Shoulder Shrug	4x15 reps	rest: 60s
Dumbbell Seated Calf Raise	4x30 reps	rest: 60s
Machine Calf Raise	3x30 reps	rest: 60s

Legs, Abs (Week 1) 11 exercises, 0 min

Barbell Squat	2x10 reps	rest: 60s
Barbell Squat	4x15 reps	rest: 120s
Machine Single-Leg Press	3x15 reps	rest: 0s
Machine Single-Leg Press	3x15 reps	rest: 60s
Machine Leg Extension	3x15 reps	rest: 60s
Barbell Romanian Deadlift	2x10 reps	rest: 60s
Barbell Romanian Deadlift	4x15 reps	rest: 120s
Machine Leg Curl (Prone)	3x15 reps	rest: 60s
Bent Knee Hip Raise	3x30 reps	rest: 60s
Crunch	3x30 reps	rest: 60s
Plank	3x8 reps • 60s	rest: 60s

Chest, Triceps, Calves (Week 2) 10 exercises, 0 min

Barbell Bench Press	2x10 reps	rest: 60s
Barbell Bench Press	4x11 reps	rest: 120s
Barbell Incline Bench Press	3x11 reps	rest: 120s
Dumbbell Incline Fly	3x11 reps	rest: 60s
Cable Cross-Over	3x11 reps	rest: 60s
Cable Shoulder Extension	4x11 reps	rest: 60s
Barbell Tricep Extension	3x11 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x11 reps	rest: 60s
Machine Calf Raise	4x20 reps	rest: 60s
Machine Seated Calf Raise	3x20 reps	rest: 60s

Back, Biceps, Abs (Week 2) 15 exercises, 0 min

Dumbbell One-Arm Row	2x10 reps	rest: 0s
Dumbbell One-Arm Row	2x10 reps	rest: 60s
Dumbbell One-Arm Row	4x11 reps	rest: 0s
Dumbbell One-Arm Row	4x11 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x11 reps	rest: 60s
	3x11 reps	rest: 60s
Cable Shoulder Extension	3x11 reps	rest: 60s
Barbell Curl	4x11 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x22 reps	rest: 60s
Cable One-Arm High Curl	3x11 reps	rest: 0s
Cable One-Arm High Curl	3x11 reps	rest: 60s
Bent Knee Hip Raise	3x20 reps	rest: 60s
Crunch	3x20 reps	rest: 60s
Cable One-Arm Side Bend	2x20 reps	rest: 0s
Cable One-Arm Side Bend	2x20 reps	rest: 0s

Shoulders, Traps, Calves (Week 2) 9 exercises, 0 min

Dumbbell Seated Shoulder Press	2x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x11 reps	rest: 120s
Dumbbell Lateral Raise	3x11 reps	rest: 60s
Cable Front Raise	4x11 reps	rest: 0s
Cable Front Raise	4x11 reps	rest: 60s
Cable Reverse Fly	3x11 reps	rest: 60s
Dumbbell Shoulder Shrug	4x11 reps	rest: 60s
Dumbbell Seated Calf Raise	4x20 reps	rest: 60s
Calf Press On Leg Press	3x20 reps	rest: 60s

Legs, Abs (Week 2) 12 exercises, 0 min

Barbell Squat	2x10 reps	rest: 60s
Barbell Squat	4x11 reps	rest: 120s
Machine Single-Leg Press	3x11 reps	rest: 0s
Machine Single-Leg Press	3x11 reps	rest: 60s
Machine Leg Extension	3x11 reps	rest: 60s
Barbell Romanian Deadlift	2x10 reps	rest: 60s
Barbell Romanian Deadlift	4x11 reps	rest: 120s
Machine Leg Curl (Prone)	3x11 reps	rest: 60s
Hanging Leg Raise	3x20 reps	rest: 60s
	3x20 reps	rest: 60s
Side Bridge	3x8 reps • 60s	rest: 0s
Side Bridge	3x8 reps • 60s	rest: 60s

Chest, Triceps, Calves (Week 3) 10 exercises, 0 min

Barbell Bench Press	2x10 reps	rest: 60s
Barbell Bench Press	4x8 reps	rest: 120s
Barbell Incline Bench Press	3x8 reps	rest: 120s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Shoulder Extension	4x8 reps	rest: 60s
Barbell Tricep Extension	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Machine Calf Raise	4x14 reps	rest: 60s
Machine Seated Calf Raise	4x14 reps	rest: 60s

Back, Biceps, Abs (Week 3) 14 exercises, 0 min

Dumbbell One-Arm Row	2x10 reps	rest: 0s
Dumbbell One-Arm Row	2x10 reps	rest: 60s
Dumbbell One-Arm Row	4x8 reps	rest: 0s
Dumbbell One-Arm Row	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Barbell Curl	4x8 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x16 reps	rest: 60s
Cable One-Arm High Curl	3x8 reps	rest: 0s
Cable One-Arm High Curl	3x8 reps	rest: 60s
	3x14 reps	rest: 60s
Cable Kneeling Crunch	3x14 reps	rest: 60s
Oblique Crunch	3x28 reps	rest: 60s

Shoulders, Traps, Calves (Week 3) 9 exercises, 0 min

Dumbbell Seated Shoulder Press	2x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 120s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Cable Front Raise	4x8 reps	rest: 0s
Cable Front Raise	4x8 reps	rest: 60s
Cable Reverse Fly	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	4x8 reps	rest: 60s
Dumbbell Seated Calf Raise	4x14 reps	rest: 60s
Calf Press On Leg Press	3x14 reps	rest: 60s

Legs, Abs (Week 3) 12 exercises, 0 min

Barbell Squat	2x10 reps	rest: 60s
Barbell Squat	4x8 reps	rest: 120s
Machine Single-Leg Press	3x8 reps	rest: 0s
Machine Single-Leg Press	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Barbell Romanian Deadlift	2x10 reps	rest: 60s
Barbell Romanian Deadlift	4x8 reps	rest: 120s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
	3x14 reps	rest: 60s
Cable Kneeling Crunch	3x20 reps	rest: 60s
Cable Wood Chop	3x14 reps	rest: 60s
Cable Wood Chop	3x14 reps	rest: 60s

Chest, Triceps, Calves (Week 4) 10 exercises, 0 min

Barbell Bench Press	2x10 reps	rest: 60s
Barbell Bench Press	4x5 reps	rest: 120s
Barbell Incline Bench Press	3x5 reps	rest: 120s
Dumbbell Incline Fly	3x5 reps	rest: 60s
Cable Cross-Over	3x5 reps	rest: 60s
Cable Shoulder Extension	4x5 reps	rest: 60s
Barbell Tricep Extension	3x5 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x5 reps	rest: 60s
Machine Calf Raise	4x9 reps	rest: 60s
Machine Seated Calf Raise	4x9 reps	rest: 60s

Back, Biceps, Abs (Week 4) 15 exercises, 0 min

Dumbbell One-Arm Row	2x10 reps	rest: 0s
Dumbbell One-Arm Row	2x10 reps	rest: 60s
Dumbbell One-Arm Row	4x5 reps	rest: 0s
Dumbbell One-Arm Row	4x5 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x5 reps	rest: 60s
	3x5 reps	rest: 60s
Cable Shoulder Extension	3x5 reps	rest: 60s
Barbell Curl	4x5 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x10 reps	rest: 60s
Cable One-Arm High Curl	3x5 reps	rest: 0s
Cable One-Arm High Curl	3x5 reps	rest: 60s
	3x9 reps	rest: 60s
Cable Kneeling Crunch	3x9 reps	rest: 60s
	3x9 reps	rest: 0s
	3x9 reps	rest: 60s

Shoulders, Traps, Calves (Week 4) 9 exercises, 0 min

Dumbbell Seated Shoulder Press	2x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 120s
Dumbbell Lateral Raise	3x5 reps	rest: 60s
Cable Front Raise	4x5 reps	rest: 0s
Cable Front Raise	4x5 reps	rest: 60s
Cable Reverse Fly	3x5 reps	rest: 60s
Dumbbell Shoulder Shrug	4x5 reps	rest: 60s
Dumbbell Seated Calf Raise	4x9 reps	rest: 60s
Calf Press On Leg Press	3x9 reps	rest: 60s

Legs, Abs (Week 4) 11 exercises, 0 min

Barbell Squat	2x10 reps	rest: 60s
Barbell Squat	4x5 reps	rest: 120s
Machine Single-Leg Press	3x5 reps	rest: 0s
Machine Single-Leg Press	3x5 reps	rest: 60s
Machine Leg Extension	3x5 reps	rest: 60s
Barbell Romanian Deadlift	2x10 reps	rest: 60s
Barbell Romanian Deadlift	4x5 reps	rest: 120s
Machine Leg Curl (Prone)	3x5 reps	rest: 60s
	3x9 reps	rest: 60s
Machine Ab Crunch	3x9 reps	rest: 60s
Plank	3x8 reps • 75s	rest: 60s

Chest, Triceps, Calves (Week 5) 10 exercises, 0 min

Barbell Bench Press	2x10 reps	rest: 60s
Barbell Bench Press	4x15 reps	rest: 120s
Dumbbell Incline Bench Press	3x15 reps	rest: 120s
Dumbbell Fly	3x15 reps	rest: 60s
Cable Incline Fly	3x15 reps	rest: 60s
Cable Shoulder Extension	4x15 reps	rest: 60s
Dumbbell Tricep Extension	3x15 reps	rest: 60s
Cable Lying Tricep Extension	3x15 reps	rest: 60s
Machine Calf Raise	4x30 reps	rest: 60s
Machine Seated Calf Raise	3x30 reps	rest: 60s

Back, Biceps, Abs (Week 5) 12 exercises, 0 min

Barbell Bent-Over Row	2x10 reps	rest: 60s
Barbell Bent-Over Row	4x15 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x15 reps	rest: 60s
Cable Seated Row	3x15 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x15 reps	rest: 60s
Barbell Curl	4x15 reps	rest: 60s
Barbell Preacher Curl	3x15 reps	rest: 60s
Cable One-Arm Bicep Curl	3x15 reps	rest: 0s
Cable One-Arm Bicep Curl	3x15 reps	rest: 60s
Bent Knee Hip Raise	3x30 reps	rest: 60s
Crunch	3x30 reps	rest: 60s
Oblique Crunch	3x60 reps	rest: 60s

Shoulders, Traps, Calves (Week 5) 9 exercises, 0 min

Dumbbell Seated Shoulder Press	2x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x15 reps	rest: 120s
Smith Machine Upright Row	3x15 reps	rest: 60s
Cable One-Arm Lateral Raise	4x15 reps	rest: 0s
Cable One-Arm Lateral Raise	4x15 reps	rest: 60s
Cable Rear Lateral Raise	3x15 reps	rest: 60s
Dumbbell Shoulder Shrug	4x15 reps	rest: 60s
Dumbbell Seated Calf Raise	4x30 reps	rest: 60s
Calf Press On Leg Press	3x30 reps	rest: 60s

Legs, Abs (Week 5) 10 exercises, 0 min

Barbell Squat	2x10 reps	rest: 60s
Barbell Squat	4x15 reps	rest: 120s
Barbell Front Squat	3x15 reps	rest: 120s
Machine Leg Extension	3x15 reps	rest: 60s
Barbell Romanian Deadlift	2x10 reps	rest: 60s
Barbell Romanian Deadlift	4x15 reps	rest: 120s
Machine Leg Curl (Prone)	3x15 reps	rest: 60s
Bent Knee Hip Raise	3x30 reps	rest: 60s
Crunch	3x30 reps	rest: 60s
Plank	3x8 reps • 60s	rest: 60s

Chest, Triceps, Calves (Week 6) 10 exercises, 0 min

Barbell Bench Press	2x10 reps	rest: 60s
Barbell Bench Press	4x11 reps	rest: 120s
Dumbbell Incline Bench Press	3x11 reps	rest: 120s
Dumbbell Fly	3x11 reps	rest: 60s
Cable Incline Fly	3x11 reps	rest: 60s
Cable Shoulder Extension	4x11 reps	rest: 60s
Dumbbell Tricep Extension	3x11 reps	rest: 60s
Cable Lying Tricep Extension	3x11 reps	rest: 60s
Machine Calf Raise	4x20 reps	rest: 60s
Machine Seated Calf Raise	3x20 reps	rest: 60s

Back, Biceps, Abs (Week 6) 13 exercises, 0 min

Barbell Bent-Over Row	2x10 reps	rest: 60s
Barbell Bent-Over Row	4x11 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x11 reps	rest: 60s
Cable Seated Row	3x11 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x11 reps	rest: 60s
Barbell Curl	4x11 reps	rest: 60s
Barbell Preacher Curl	3x11 reps	rest: 60s
Cable One-Arm Bicep Curl	3x11 reps	rest: 0s
Cable One-Arm Bicep Curl	3x11 reps	rest: 60s
Hanging Leg Raise	3x20 reps	rest: 60s
	3x20 reps	rest: 60s
Cable One-Arm Side Bend	2x20 reps	rest: 0s
Cable One-Arm Side Bend	2x20 reps	rest: 0s

Shoulders, Traps, Calves (Week 6) 9 exercises, 0 min

Dumbbell Seated Shoulder Press	2x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x11 reps	rest: 120s
Smith Machine Upright Row	3x11 reps	rest: 60s
Cable One-Arm Lateral Raise	4x11 reps	rest: 0s
Cable One-Arm Lateral Raise	4x11 reps	rest: 60s
Cable Rear Lateral Raise	3x11 reps	rest: 60s
Dumbbell Shoulder Shrug	4x11 reps	rest: 60s
Dumbbell Seated Calf Raise	4x20 reps	rest: 60s
Calf Press On Leg Press	3x20 reps	rest: 60s

Legs, Abs (Week 6) 11 exercises, 0 min

Barbell Squat	2x10 reps	rest: 60s
Barbell Squat	4x11 reps	rest: 120s
Barbell Front Squat	3x11 reps	rest: 120s
Machine Leg Extension	3x11 reps	rest: 60s
Barbell Romanian Deadlift	2x10 reps	rest: 60s
Barbell Romanian Deadlift	4x11 reps	rest: 120s
Machine Leg Curl (Prone)	3x11 reps	rest: 60s
Hanging Leg Raise	3x20 reps	rest: 60s
	3x20 reps	rest: 60s
Side Bridge	3x8 reps • 75s	rest: 0s
Side Bridge	3x8 reps • 75s	rest: 60s

Chest, Triceps, Calves (Week 7) 10 exercises, 0 min

Barbell Bench Press	2x10 reps	rest: 60s
Barbell Bench Press	4x8 reps	rest: 120s
Dumbbell Incline Bench Press	3x8 reps	rest: 120s
Dumbbell Fly	3x8 reps	rest: 60s
Cable Incline Fly	3x8 reps	rest: 60s
Cable Shoulder Extension	4x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Cable Lying Tricep Extension	3x8 reps	rest: 60s
Machine Calf Raise	4x14 reps	rest: 60s
Machine Seated Calf Raise	3x14 reps	rest: 60s

Back, Biceps, Abs (Week 7) 13 exercises, 0 min

Barbell Bent-Over Row	2x10 reps	rest: 60s
Barbell Bent-Over Row	4x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x8 reps	rest: 60s
Barbell Curl	4x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Cable One-Arm Bicep Curl	3x8 reps	rest: 0s
Cable One-Arm Bicep Curl	3x8 reps	rest: 60s
Hanging Leg Raise	3x20 reps	rest: 60s
	3x20 reps	rest: 60s
Cable One-Arm Side Bend	2x20 reps	rest: 0s
Cable One-Arm Side Bend	2x20 reps	rest: 0s

Shoulders, Traps, Calves (Week 7) 9 exercises, 0 min

Dumbbell Seated Shoulder Press	2x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 120s
Smith Machine Upright Row	3x8 reps	rest: 60s
Cable One-Arm Lateral Raise	4x8 reps	rest: 0s
Cable One-Arm Lateral Raise	4x8 reps	rest: 60s
Cable Rear Lateral Raise	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	4x8 reps	rest: 60s
Dumbbell Seated Calf Raise	4x14 reps	rest: 60s
Calf Press On Leg Press	3x14 reps	rest: 60s

Legs, Abs (Week 7) 11 exercises, 0 min

Barbell Squat	2x10 reps	rest: 60s
Barbell Squat	4x8 reps	rest: 120s
Barbell Front Squat	3x8 reps	rest: 120s
Machine Leg Extension	3x8 reps	rest: 60s
Barbell Romanian Deadlift	2x10 reps	rest: 60s
Barbell Romanian Deadlift	4x8 reps	rest: 120s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Bent Knee Hip Raise	3x14 reps	rest: 60s
Cable Kneeling Crunch	3x14 reps	rest: 60s
Cable Wood Chop	3x14 reps	rest: 0s
Cable Wood Chop	3x14 reps	rest: 60s

Chest, Triceps, Calves (Week 8) 10 exercises, 0 min

Barbell Bench Press	2x10 reps	rest: 60s
Barbell Bench Press	4x5 reps	rest: 120s
Dumbbell Incline Bench Press	3x5 reps	rest: 120s
Dumbbell Fly	3x5 reps	rest: 60s
Cable Incline Fly	3x5 reps	rest: 60s
Cable Shoulder Extension	4x5 reps	rest: 60s
Dumbbell Tricep Extension	3x5 reps	rest: 60s
Cable Lying Tricep Extension	3x5 reps	rest: 60s
Machine Calf Raise	4x9 reps	rest: 60s
Machine Seated Calf Raise	3x9 reps	rest: 60s

Back, Biceps, Abs (Week 8) 13 exercises, 0 min

Barbell Bent-Over Row	2x10 reps	rest: 60s
Barbell Bent-Over Row	4x5 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x5 reps	rest: 60s
Cable Seated Row	3x5 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x5 reps	rest: 60s
Barbell Curl	4x5 reps	rest: 60s
Barbell Preacher Curl	3x5 reps	rest: 60s
Cable One-Arm Bicep Curl	3x5 reps	rest: 0s
Cable One-Arm Bicep Curl	3x5 reps	rest: 60s
	3x9 reps	rest: 60s
Machine Ab Crunch	3x9 reps	rest: 60s
	3x9 reps	rest: 60s
	3x9 reps	rest: 60s

Shoulders, Traps, Calves (Week 8) 9 exercises, 0 min

Dumbbell Seated Shoulder Press	2x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x5 reps	rest: 120s
Smith Machine Upright Row	3x5 reps	rest: 60s
Cable One-Arm Lateral Raise	4x5 reps	rest: 0s
Cable One-Arm Lateral Raise	4x5 reps	rest: 60s
Cable Rear Lateral Raise	3x5 reps	rest: 60s
Dumbbell Shoulder Shrug	4x5 reps	rest: 60s
Dumbbell Seated Calf Raise	4x9 reps	rest: 60s
Calf Press On Leg Press	3x9 reps	rest: 60s

Legs, Abs (Week 8) 10 exercises, 0 min

Barbell Squat	2x10 reps	rest: 60s
Barbell Squat	4x5 reps	rest: 120s
Machine Leg Press	3x15 reps	rest: 120s
Machine Leg Extension	3x5 reps	rest: 60s
Barbell Romanian Deadlift	2x10 reps	rest: 60s
Barbell Romanian Deadlift	4x5 reps	rest: 120s
Machine Leg Curl (Prone)	3x5 reps	rest: 60s
	3x9 reps	rest: 60s
Machine Ab Crunch	3x9 reps	rest: 60s
Plank	3x8 reps • 90s	rest: 60s

Chest, Triceps, Calves (Week 9) 11 exercises, 0 min

Barbell Bench Press	2x10 reps	rest: 60s
Barbell Bench Press	4x15 reps	rest: 120s
Barbell Incline Bench Press (Reverse Grip)	3x15 reps	rest: 60s
Dumbbell Incline Fly	3x15 reps	rest: 60s
Cable Cross-Over	3x15 reps	rest: 60s
Cable Shoulder Extension	4x15 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x15 reps	rest: 0s
Dumbbell One-Arm Tricep Extension	3x15 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x15 reps	rest: 60s
Machine Calf Raise	4x30 reps	rest: 60s
Machine Seated Calf Raise	3x30 reps	rest: 60s

Back, Biceps, Abs (Week 9) 12 exercises, 0 min

Dumbbell Bent-Over Row	2x10 reps	rest: 60s
Dumbbell Bent-Over Row	4x15 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	3x15 reps	rest: 60s
Cable Shoulder Extension	3x15 reps	rest: 60s
Cable Seated Row	3x15 reps	rest: 60s
Barbell Curl	4x15 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x30 reps	rest: 60s
Dumbbell Concentration Curl	3x15 reps	rest: 0s
Dumbbell Concentration Curl	3x15 reps	rest: 60s
Bent Knee Hip Raise	3x30 reps	rest: 60s
Crunch	3x30 reps	rest: 60s
Oblique Crunch	3x60 reps	rest: 60s

Shoulders, Traps, Calves (Week 9) 9 exercises, 0 min

Dumbbell Seated Shoulder Press	2x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x15 reps	rest: 120s
Dumbbell Lateral Raise	3x15 reps	rest: 60s
Dumbbell Upright Row	3x15 reps	rest: 60s
Cable Rear Lateral Raise	3x15 reps	rest: 60s
Smith Machine Shrug	4x15 reps	rest: 0s
Smith Machine Shrug	4x15 reps	rest: 60s
Dumbbell Seated Calf Raise	4x30 reps	rest: 60s
Calf Press On Leg Press	3x30 reps	rest: 60s

Legs, Abs (Week 9) 10 exercises, 0 min

Barbell Squat	2x10 reps	rest: 60s
Barbell Squat	4x15 reps	rest: 120s
Machine Leg Press	3x15 reps	rest: 120s
Machine Leg Extension	3x15 reps	rest: 60s
Barbell Romanian Deadlift	2x10 reps	rest: 60s
Barbell Romanian Deadlift	4x15 reps	rest: 120s
Machine Leg Curl (Prone)	3x15 reps	rest: 60s
Bent Knee Hip Raise	3x30 reps	rest: 60s
Crunch	3x30 reps	rest: 60s
Plank	3x8 reps • 60s	rest: 60s

Chest, Triceps, Calves (Week 10) 11 exercises, 0 min

Barbell Bench Press	2x10 reps	rest: 60s
Barbell Bench Press	4x11 reps	rest: 120s
Barbell Incline Bench Press (Reverse Grip)	3x11 reps	rest: 60s
Dumbbell Incline Fly	3x11 reps	rest: 60s
Cable Cross-Over	3x11 reps	rest: 60s
Cable Shoulder Extension	4x11 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x11 reps	rest: 0s
Dumbbell One-Arm Tricep Extension	3x11 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x11 reps	rest: 60s
Machine Calf Raise	4x20 reps	rest: 60s
Machine Seated Calf Raise	3x20 reps	rest: 60s

Back, Biceps, Abs (Week 10) 13 exercises, 0 min

Dumbbell Bent-Over Row	2x10 reps	rest: 60s
Dumbbell Bent-Over Row	4x11 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	3x11 reps	rest: 60s
Cable Shoulder Extension	3x11 reps	rest: 60s
Cable Seated Row	3x11 reps	rest: 60s
Barbell Curl	4x11 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x22 reps	rest: 60s
Dumbbell Concentration Curl	3x11 reps	rest: 0s
Dumbbell Concentration Curl	3x11 reps	rest: 60s
Hanging Leg Raise	3x20 reps	rest: 60s
	3x20 reps	rest: 60s
Cable One-Arm Side Bend	2x20 reps	rest: 0s
Cable One-Arm Side Bend	2x20 reps	rest: 60s

Shoulders, Traps, Calves (Week 10) 9 exercises, 0 min

Dumbbell Seated Shoulder Press	2x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x11 reps	rest: 120s
Dumbbell Lateral Raise	3x11 reps	rest: 60s
Dumbbell Upright Row	3x11 reps	rest: 60s
Cable Rear Lateral Raise	3x11 reps	rest: 60s
Smith Machine Shrug	4x11 reps	rest: 0s
Smith Machine Shrug	4x11 reps	rest: 60s
Dumbbell Seated Calf Raise	4x20 reps	rest: 60s
Calf Press On Leg Press	3x20 reps	rest: 60s

Legs, Abs (Week 10) 11 exercises, 0 min

Barbell Squat	2x10 reps	rest: 60s
Barbell Squat	4x11 reps	rest: 120s
Machine Leg Press	3x11 reps	rest: 120s
Machine Leg Extension	3x11 reps	rest: 60s
Barbell Romanian Deadlift	2x10 reps	rest: 60s
Barbell Romanian Deadlift	4x11 reps	rest: 120s
Machine Leg Curl (Prone)	3x11 reps	rest: 60s
Hanging Leg Raise	3x20 reps	rest: 60s
	3x20 reps	rest: 60s
Side Bridge	3x8 reps • 60s	rest: 0s
Side Bridge	3x8 reps • 60s	rest: 60s

Chest, Triceps, Calves (Week 11) 11 exercises, 0 min

Barbell Bench Press	2x10 reps	rest: 60s
Barbell Bench Press	4x8 reps	rest: 120s
Barbell Incline Bench Press (Reverse Grip)	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Shoulder Extension	4x8 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x8 reps	rest: 0s
Dumbbell One-Arm Tricep Extension	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Machine Calf Raise	4x14 reps	rest: 60s
Machine Seated Calf Raise	3x14 reps	rest: 60s

Back, Biceps, Abs (Week 11) 12 exercises, 0 min

Dumbbell Bent-Over Row	2x10 reps	rest: 60s
Dumbbell Bent-Over Row	4x8 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Barbell Curl	4x8 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x16 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 0s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x14 reps	rest: 60s
Cable Crunch Kneeling Rotation	2x14 reps	rest: 0s
Cable Crunch Kneeling Rotation	2x14 reps	rest: 60s

Shoulders, Traps, Calves (Week 11) 9 exercises, 0 min

Dumbbell Seated Shoulder Press	2x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 120s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Upright Row	3x8 reps	rest: 60s
Cable Rear Lateral Raise	3x8 reps	rest: 60s
Smith Machine Shrug	4x8 reps	rest: 0s
Smith Machine Shrug	4x8 reps	rest: 60s
Dumbbell Seated Calf Raise	4x14 reps	rest: 60s
Calf Press On Leg Press	3x14 reps	rest: 60s

Legs, Abs (Week 11) 11 exercises, 0 min

Barbell Squat	2x10 reps	rest: 60s
Barbell Squat	4x8 reps	rest: 120s
Machine Leg Press	3x8 reps	rest: 120s
Machine Leg Extension	3x8 reps	rest: 60s
Barbell Romanian Deadlift	2x10 reps	rest: 60s
Barbell Romanian Deadlift	4x8 reps	rest: 120s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
	3x14 reps	rest: 60s
Cable Kneeling Crunch	3x14 reps	rest: 60s
Cable Wood Chop	3x14 reps	rest: 0s
Cable Wood Chop	3x14 reps	rest: 60s

Chest, Triceps, Calves (Week 12) 11 exercises, 0 min

Barbell Bench Press	2x10 reps	rest: 60s
Barbell Bench Press	4x5 reps	rest: 120s
Barbell Incline Bench Press (Reverse Grip)	3x5 reps	rest: 60s
Dumbbell Incline Fly	3x5 reps	rest: 60s
Cable Cross-Over	3x5 reps	rest: 60s
Cable Shoulder Extension	4x5 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x5 reps	rest: 0s
Dumbbell One-Arm Tricep Extension	3x5 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x5 reps	rest: 60s
Machine Calf Raise	4x9 reps	rest: 60s
Machine Seated Calf Raise	3x9 reps	rest: 60s

Back, Biceps, Abs (Week 12) 13 exercises, 0 min

Dumbbell Bent-Over Row	2x10 reps	rest: 60s
Dumbbell Bent-Over Row	4x5 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	3x5 reps	rest: 60s
Cable Shoulder Extension	3x5 reps	rest: 60s
Cable Seated Row	3x5 reps	rest: 60s
Barbell Curl	4x5 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x10 reps	rest: 60s
Dumbbell Concentration Curl	3x5 reps	rest: 0s
Dumbbell Concentration Curl	3x5 reps	rest: 60s
	3x9 reps	rest: 60s
Machine Ab Crunch	3x9 reps	rest: 60s
	3x9 reps	rest: 60s
	3x9 reps	rest: 60s

Shoulders, Traps, Calves (Week 12) 9 exercises, 0 min

Dumbbell Seated Shoulder Press	2x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x5 reps	rest: 120s
Dumbbell Lateral Raise	3x5 reps	rest: 60s
Dumbbell Upright Row	3x5 reps	rest: 60s
Cable Rear Lateral Raise	3x5 reps	rest: 60s
Smith Machine Shrug	4x5 reps	rest: 0s
Smith Machine Shrug	4x5 reps	rest: 60s
Dumbbell Seated Calf Raise	4x9 reps	rest: 60s
Calf Press On Leg Press	3x9 reps	rest: 60s

Legs, Abs (Week 12) 10 exercises, 0 min

Barbell Squat	2x10 reps	rest: 60s
Barbell Squat	4x5 reps	rest: 120s
Machine Leg Press	3x5 reps	rest: 120s
Machine Leg Extension	3x5 reps	rest: 60s
Barbell Romanian Deadlift	2x10 reps	rest: 60s
Barbell Romanian Deadlift	4x5 reps	rest: 120s
Machine Leg Curl (Prone)	3x5 reps	rest: 60s
	3x9 reps	rest: 60s
Machine Ab Crunch	3x9 reps	rest: 60s
Plank	3x8 reps • 105s	rest: 60s