Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
This program is going to challenge every type of muscle fibers and energy system you have.
Phase 1 Week 1 to Week 4......................
During the Phase 1 of the first four weeks, you will begin with overload principles that include Rest-Pause reps at week 1, Drop sets at week 2, Giant-Sets at week 3 and Partials reps at week 4.
The training-split wont change over the eight-week program but exercises, strategies and sets-and-reps schemes will change every week.
Monday - Chest and abs
Tuesday - Back and calves
Wednesday - Quads, glutes and abs
Thursday- Arms and calves
Friday - Shoulder and abs
Saturday - Lower back, hamstrings and calves
Sunday - Active rest
During all the days you going to have to do a high-intensity interval training HIIT. You can do 15mins of 4 minutes steady, 1 minute sprint or you can try my HIIT program at the sharing routines
On Sunday - active rest days you'll will 30 mins steady-state cardio.
Note: In all abs and body weigh exercises you going to failure in every single set. Please link together the exercises that you see with 0 rest time with the next one.
Barbell Decline Bench Press
|
3x20 reps |
rest: 90s
|
||
Cable Cross-Over
|
3x20 reps |
rest: 90s
|
||
Smith Machine Incline Bench Press
|
3x20 reps |
rest: 90s
|
||
Dumbbell Incline Fly
|
3x20 reps |
rest: 90s
|
||
Hanging Leg Raise
|
3x30 reps |
rest: 60s
|
||
Stationary Bike
|
1x0 reps |
rest: 15s
|
Cable Lat Pulldown (Wide Grip)
|
3x18 reps |
rest: 90s
|
||
3x12 reps |
rest: 60s
|
|||
T Bar Row
|
3x18 reps |
rest: 60s
|
||
3x20 reps |
rest: 0s
|
|||
3x20 reps |
rest: 90s
|
|||
Barbell Shrug
|
3x20 reps |
rest: 60s
|
||
Cable Rope Face Pull
|
3x20 reps |
rest: 60s
|
||
Machine Seated Calf Raise
|
3x30 reps |
rest: 60s
|
||
Rowing
|
1x0 reps |
rest: 15s
|
Machine Single-Leg Press
|
3x20 reps |
rest: 0s
|
||
Machine Single-Leg Press
|
3x20 reps |
rest: 90s
|
||
Smith Machine Front Squat
|
3x20 reps |
rest: 90s
|
||
3x20 reps |
rest: 90s
|
|||
Dumbbell Lunge
|
3x16 reps |
rest: 90s
|
||
Dumbbell Lunge
|
3x16 reps |
rest: 90s
|
||
Back Hyperextension
|
6x20 reps |
rest: 60s
|
||
Bird Dog
|
3x20 reps |
rest: 90s
|
||
Indoor Cycling
|
1x0 reps |
rest: 15s
|
Cable Shoulder Extension
|
3x20 reps |
rest: 50s
|
||
Dip
|
3x20,20,20 reps |
rest: 90s
|
||
Cable One-Arm Tricep Extension
|
3x20 reps |
rest: 0s
|
||
Cable One-Arm Tricep Extension
|
3x20 reps |
rest: 0s
|
||
Cable One-Arm Preacher Curl
|
3x20 reps |
rest: 0s
|
||
Cable One-Arm Preacher Curl
|
3x20 reps |
rest: 30s
|
||
Dumbbell Alternating Bicep Curl
|
3x18 reps |
rest: 50s
|
||
EZ Bar Curl (Reverse Grip)
|
3x18 reps |
rest: 50s
|
||
Calf Press On Leg Press
|
3x20 reps |
rest: 60s
|
||
1x0 reps |
rest: 15s
|
Dumbbell Reverse Fly
|
3x20 reps |
rest: 60s
|
||
3x20 reps |
rest: 60s
|
|||
Dumbbell One-Arm Shoulder Press
|
3x20 reps |
rest: 0s
|
||
Dumbbell One-Arm Shoulder Press
|
3x20 reps |
rest: 60s
|
||
Dumbbell One-Arm Front Raise
|
3x20 reps |
rest: 60s
|
||
Dumbbell One-Arm Lateral Raise
|
3x20 reps |
rest: 0s
|
||
Dumbbell One-Arm Lateral Raise
|
3x20 reps |
rest: 60s
|
||
Bench Crunch
|
3x20 reps |
rest: 60s
|
||
1x0 reps |
rest: 15s
|
Machine Hip Abduction
|
3x20 reps |
rest: 90s
|
||
Machine Hip Adduction
|
3x20 reps |
rest: 90s
|
||
Machine Leg Press (Wide Stance)
|
3x20 reps |
rest: 90s
|
||
Machine Leg Curl (Prone)
|
3x20 reps |
rest: 90s
|
||
Machine Single-Leg Calf Press
|
3x30 reps |
rest: 0s
|
||
Machine Single-Leg Calf Press
|
3x30 reps |
rest: 90s
|
||
Dragon Flag
|
3x20 reps |
rest: 45s
|
||
Weighted Crunch
|
3x20 reps |
rest: 45s
|
||
Cable Pallof Press with Rotation
|
3x10 reps |
rest: 0s
|
||
Cable Pallof Press with Rotation
|
3x10 reps |
rest: 45s
|
||
Running
|
1x0 reps |
rest: 15s
|
Walking
|
1x0 reps |
rest: 30s
|
Dumbbell Fly
|
2x15 reps |
rest: 90s
|
||
Dumbbell Fly
|
3x15,6,6 reps |
rest: 0s
|
||
Barbell Decline Bench Press
|
2x20,15 reps |
rest: 90s
|
||
Barbell Decline Bench Press
|
3x15,10,10 reps |
rest: 0s
|
||
Dumbbell Incline Fly
|
2x10 reps |
rest: 90s
|
||
Dumbbell Incline Fly
|
3x10,6,6 reps |
rest: 0s
|
||
2x20,15 reps |
rest: 90s
|
|||
3x15,10,10 reps |
rest: 0s
|
|||
Dragon Flag
|
3x20 reps |
rest: 90s
|
||
3x20 reps |
rest: 90s
|
|||
Stationary Bike
|
1x0 reps |
rest: 15s
|
Cable Seated Row
|
2x8 reps |
rest: 90s
|
||
Cable Seated Row
|
3x8 reps |
rest: 0s
|
||
Cable Lat Pulldown (Wide Grip)
|
1x8 reps |
rest: 60s
|
||
Cable Lat Pulldown (Wide Grip)
|
3x8 reps |
rest: 0s
|
||
Dumbbell One-Arm Row
|
2x10 reps |
rest: 90s
|
||
Dumbbell One-Arm Row
|
3x8 reps |
rest: 0s
|
||
Dumbbell One-Arm Row
|
2x10 reps |
rest: 90s
|
||
Dumbbell One-Arm Row
|
3x10,8,8 reps |
rest: 0s
|
||
Dual Cable Triceps Extension
|
1x10 reps |
rest: 90s
|
||
Dual Cable Triceps Extension
|
3x10,8,8 reps |
rest: 0s
|
||
Machine Seated Calf Raise
|
1x30 reps |
rest: 90s
|
||
Machine Seated Calf Raise
|
3x30,10,10 reps |
rest: 0s
|
||
Rowing
|
1x0 reps |
rest: 15s
|
Machine Leg Extension
|
2x20 reps |
rest: 0s
|
||
2x5 reps |
rest: 90s
|
|||
Machine Leg Extension
|
3x20,10,10 reps |
rest: 0s
|
||
Machine Leg Press
|
2x20,15 reps |
rest: 90s
|
||
Machine Leg Press
|
3x15,10,10 reps |
rest: 0s
|
||
2x15,10 reps |
rest: 90s
|
|||
3x10,10,10 reps |
rest: 0s
|
|||
Smith Machine Split Squat
|
1x15 reps |
rest: 90s
|
||
Smith Machine Split Squat
|
2x15,10 reps |
rest: 0s
|
||
Smith Machine Split Squat
|
1x10 reps |
rest: 120s
|
||
Smith Machine Split Squat
|
1x15 reps |
rest: 90s
|
||
Smith Machine Split Squat
|
3x15,10,10 reps |
rest: 0s
|
||
Cable Pull Through
|
2x20,15 reps |
rest: 90s
|
||
Cable Pull Through
|
3x15,10,10 reps |
rest: 0s
|
||
Back Hyperextension
|
6x20,25,30,25,20,15 reps |
rest: 90s
|
||
Back Hyperextension
|
3x15,10,10 reps |
rest: 0s
|
||
Running
|
1x0 reps |
rest: 15s
|
Cable Bicep Curl
|
1x10 reps |
rest: 90s
|
||
Cable Bicep Curl
|
3x10,5,5 reps |
rest: 0s
|
||
Dumbbell One-Arm Preacher Curl
|
1x10 reps |
rest: 90s
|
||
Dumbbell One-Arm Preacher Curl
|
3x10,5,5 reps |
rest: 0s
|
||
Dumbbell One-Arm Preacher Curl
|
1x10 reps |
rest: 90s
|
||
Dumbbell One-Arm Preacher Curl
|
3x10,5,5 reps |
rest: 0s
|
||
Dumbbell Hammer Curl
|
1x10 reps |
rest: 90s
|
||
Dumbbell Hammer Curl
|
3x10,5,5 reps |
rest: 0s
|
||
1x10 reps |
rest: 90s
|
|||
3x10,5,5 reps |
rest: 0s
|
|||
Barbell Tricep Extension (Supine)
|
1x10 reps |
rest: 90s
|
||
Barbell Tricep Extension (Supine)
|
3x10,5,5 reps |
rest: 0s
|
||
Machine Dip
|
1x10 reps |
rest: 90s
|
||
Machine Dip
|
3x10,5,5 reps |
rest: 0s
|
||
Machine Calf Press
|
1x20 reps |
rest: 90s
|
||
Machine Calf Press
|
3x20,10,10 reps |
rest: 0s
|
||
Stationary Bike
|
1x0 reps |
rest: 15s
|
Cable Reverse Fly
|
3x15 reps |
rest: 90s
|
||
Cable Reverse Fly
|
3x15,10,10 reps |
rest: 0s
|
||
Dumbbell Bent-Over Raise
|
1x15 reps |
rest: 90s
|
||
Dumbbell Bent-Over Raise
|
3x15,10,10 reps |
rest: 0s
|
||
Machine Shoulder Press
|
3x15 reps |
rest: 90s
|
||
Machine Shoulder Press
|
3x15,10,10 reps |
rest: 0s
|
||
1x16 reps |
rest: 90s
|
|||
3x16,10,10 reps |
rest: 0s
|
|||
Dumbbell Seated Side Lateral Raise
|
1x15 reps |
rest: 90s
|
||
Dumbbell Seated Side Lateral Raise
|
3x15,10,10 reps |
rest: 0s
|
||
Barbell Shrug
|
2x20 reps |
rest: 90s
|
||
Barbell Shrug
|
3x20,15,15 reps |
rest: 0s
|
||
Weighted Crunch
|
1x30 reps |
rest: 90s
|
||
Weighted Crunch
|
3x30,20,20 reps |
rest: 0s
|
||
1x0 reps |
rest: 15s
|
Machine Hip Adduction
|
2x20,15 reps |
rest: 60s
|
||
Machine Hip Adduction
|
3x15,10,10 reps |
rest: 0s
|
||
Machine Hip Abduction
|
2x20,15 reps |
rest: 60s
|
||
Machine Hip Abduction
|
3x15,10,10 reps |
rest: 0s
|
||
Machine Leg Curl (Prone)
|
2x20 reps |
rest: 90s
|
||
Machine Leg Curl (Prone)
|
3x15,10,10 reps |
rest: 0s
|
||
Machine Leg Press (Wide Stance)
|
2x15 reps |
rest: 90s
|
||
Machine Leg Press (Wide Stance)
|
3x15,10,10 reps |
rest: 0s
|
||
Machine Seated Single-Leg Calf Raise
|
2x30,20 reps |
rest: 0s
|
||
Machine Seated Single-Leg Calf Raise
|
2x30,20 reps |
rest: 45s
|
||
Machine Seated Single-Leg Calf Raise
|
3x20,10,10 reps |
rest: 0s
|
||
Machine Seated Single-Leg Calf Raise
|
3x20,10,10 reps |
rest: 0s
|
||
Running
|
1x0 reps |
rest: 15s
|
Walking
|
1x0 reps |
rest: 30s
|
Barbell Decline Bench Press
|
4x10 reps |
rest: 0s
|
||
Dumbbell Incline Fly
|
4x10 reps |
rest: 0s
|
||
4x10 reps |
rest: 180s
|
|||
Dumbbell Incline Bench Press
|
4x10 reps |
rest: 0s
|
||
Dumbbell Fly
|
4x10 reps |
rest: 0s
|
||
Dumbbell Pullover
|
4x10 reps |
rest: 180s
|
||
Parallel Bar Hip Raise
|
3x10 reps |
rest: 0s
|
||
3x10 reps |
rest: 0s
|
|||
Decline Crunch
|
3x10 reps |
rest: 90s
|
||
1x0 reps |
rest: 15s
|
Barbell Bent-Over Row
|
3x10 reps |
rest: 0s
|
||
Dumbbell Incline Bench Row
|
3x10 reps |
rest: 0s
|
||
Dumbbell Shoulder Shrug
|
3x10 reps |
rest: 90s
|
||
Weighted Pull-Up
|
3x10 reps |
rest: 0s
|
||
Machine Reverse Lat Pulldown (Close Grip)
|
3x10 reps |
rest: 0s
|
||
Cable Seated Row
|
3x10 reps |
rest: 90s
|
||
3x10 reps |
rest: 0s
|
|||
3x10 reps |
rest: 0s
|
|||
3x10 reps |
rest: 90s
|
|||
Machine Seated Calf Raise
|
5x50,40,30,20,10 reps |
rest: 0s
|
||
Bodyweight Calf Raise
|
5x20 reps |
rest: 90s
|
||
0x0 reps |
rest: 15s
|
Machine Leg Press
|
4x10 reps |
rest: 60s
|
||
Machine Leg Press
|
4x10 reps |
rest: 0s
|
||
Sissy Squat
|
4x10 reps |
rest: 0s
|
||
Machine Leg Extension
|
4x10 reps |
rest: 120s
|
||
Barbell Front Squat
|
4x10 reps |
rest: 0s
|
||
Barbell Squat
|
4x10 reps |
rest: 0s
|
||
Cable Pull Through
|
4x10 reps |
rest: 120s
|
||
Barbell Rack Pull
|
6x10 reps |
rest: 90s
|
||
Barbell Sumo Deadlift
|
5x10 reps |
rest: 120s
|
||
Rowing
|
1x0 reps |
rest: 15s
|
Cable Shoulder Extension
|
3x10 reps |
rest: 0s
|
||
Cable High Pulley Tricep Extension
|
3x10 reps |
rest: 0s
|
||
Dip
|
3x10 reps |
rest: 90s
|
||
Barbell Tricep Extension (Supine)
|
3x10 reps |
rest: 0s
|
||
3x10 reps |
rest: 0s
|
|||
Tricep Push-Up
|
3x10 reps |
rest: 90s
|
||
Cable Squat Curl
|
3x10 reps |
rest: 0s
|
||
Cable Bicep Curl
|
3x10 reps |
rest: 0s
|
||
3x10 reps |
rest: 90s
|
|||
Preacher Curl Machine
|
3x10 reps |
rest: 0s
|
||
Dumbbell Incline Hammer Curl (Prone)
|
3x10 reps |
rest: 0s
|
||
Dumbbell Seated Curl
|
3x10 reps |
rest: 90s
|
||
Machine Calf Raise
|
6x30,20,10,10,20,30 reps |
rest: 0s
|
||
Bodyweight Calf Raise
|
6x20 reps |
rest: 90s
|
||
0x0 reps |
rest: 15s
|
Smith Machine Rear Shoulder Press
|
4x10 reps |
rest: 0s
|
||
Dumbbell Lateral Raise
|
4x10 reps |
rest: 0s
|
||
Dumbbell Seated Bent-Over Reverse Fly
|
4x10 reps |
rest: 90s
|
||
Machine Shoulder Press
|
3x10 reps |
rest: 0s
|
||
Dumbbell One-Arm Front Raise
|
3x10 reps |
rest: 0s
|
||
Machine Deltoid Raise
|
3x20 reps |
rest: 90s
|
||
3x10 reps |
rest: 0s
|
|||
3x20 reps |
rest: 0s
|
|||
Cable Upright Row
|
3x20 reps |
rest: 90s
|
||
Bench Weighted Decline Crunch
|
5x20 reps |
rest: 0s
|
||
Decline Bench Weighted Twist
|
5x20 reps |
rest: 0s
|
||
Decline Bench Leg Raise
|
5x20 reps |
rest: 90s
|
||
1x0 reps |
rest: 15s
|
Machine Hip Adduction
|
3x10 reps |
rest: 0s
|
||
Machine Hip Abduction
|
3x10 reps |
rest: 0s
|
||
3x20 reps |
rest: 90s
|
|||
Machine Leg Press (Wide Stance)
|
4x10 reps |
rest: 0s
|
||
Machine Leg Curl (Prone)
|
4x10 reps |
rest: 0s
|
||
Machine Seated Leg Curl
|
4x20 reps |
rest: 90s
|
||
Barbell Rack Pull
|
6x10 reps |
rest: 0s
|
||
6x20 reps |
rest: 0s
|
|||
Reverse Hyper (Flat Bench)
|
6x20 reps |
rest: 90s
|
||
Stationary Bike
|
1x0 reps |
rest: 15s
|
Running
|
0x0 reps |
rest: 20s
|
Dumbbell Incline Bench Press
|
4x12 reps |
rest: 0s
|
||
4x5 reps |
rest: 120s
|
|||
Barbell Decline Bench Press
|
4x10 reps |
rest: 0s
|
||
4x5 reps |
rest: 120s
|
|||
Dumbbell Incline Fly
|
3x10 reps |
rest: 0s
|
||
3x5 reps |
rest: 90s
|
|||
Cable Cross-Over
|
3x12 reps |
rest: 0s
|
||
3x5 reps |
rest: 90s
|
|||
Dumbbell Pullover
|
3x10 reps |
rest: 0s
|
||
3x5 reps |
rest: 90s
|
|||
Stability Ball Crunch
|
3x30 reps |
rest: 0s
|
||
Stability Ball Trunk Rotation
|
3x30 reps |
rest: 45s
|
||
1x0 reps |
rest: 15s
|
Pull-Up
|
3x12 reps |
rest: 0s
|
||
3x5 reps |
rest: 90s
|
|||
3x10 reps |
rest: 0s
|
|||
3x5 reps |
rest: 90s
|
|||
Barbell One-Arm Row
|
3x12 reps |
rest: 0s
|
||
3x5 reps |
rest: 90s
|
|||
Barbell One-Arm Row
|
3x12 reps |
rest: 0s
|
||
3x5 reps |
rest: 90s
|
|||
Smith Machine Bent-Over Row (Reverse Grip)
|
3x10 reps |
rest: 0s
|
||
3x5 reps |
rest: 90s
|
|||
Dumbbell Shoulder Shrug
|
3x10 reps |
rest: 0s
|
||
3x5 reps |
rest: 90s
|
|||
Machine Seated Calf Raise
|
3x12 reps |
rest: 0s
|
||
Bodyweight Calf Raise
|
3x20 reps |
rest: 90s
|
||
0x0 reps |
rest: 15s
|
Barbell Front Squat
|
3x10 reps |
rest: 0s
|
||
3x5 reps |
rest: 90s
|
|||
Machine Leg Press
|
3x10 reps |
rest: 0s
|
||
3x5 reps |
rest: 90s
|
|||
Machine Leg Extension
|
3x10 reps |
rest: 0s
|
||
3x5 reps |
rest: 0s
|
|||
Barbell Hip Thrust
|
3x10 reps |
rest: 0s
|
||
3x5 reps |
rest: 90s
|
|||
Smith Machine Split Squat
|
3x10 reps |
rest: 0s
|
||
3x5 reps |
rest: 0s
|
|||
Smith Machine Split Squat
|
3x10 reps |
rest: 0s
|
||
3x5 reps |
rest: 90s
|
|||
3x20 reps |
rest: 0s
|
|||
Dumbbell Side Bend
|
3x20 reps |
rest: 60s
|
||
Rowing
|
1x0 reps |
rest: 15s
|
Dumbbell Concentration Curl
|
4x10 reps |
rest: 0s
|
||
4x5 reps |
rest: 0s
|
|||
Dumbbell Concentration Curl
|
4x10 reps |
rest: 0s
|
||
4x5 reps |
rest: 90s
|
|||
3x10 reps |
rest: 0s
|
|||
3x5 reps |
rest: 90s
|
|||
Preacher Curl Machine
|
3x10 reps |
rest: 0s
|
||
3x5 reps |
rest: 90s
|
|||
Smith Machine Bench Press (Close Grip)
|
4x10 reps |
rest: 90s
|
||
4x5 reps |
rest: 90s
|
|||
Cable One-Arm Tricep Pushdown (Reverse Grip)
|
3x10 reps |
rest: 0s
|
||
3x5 reps |
rest: 0s
|
|||
Cable One-Arm Tricep Pushdown (Reverse Grip)
|
3x10 reps |
rest: 0s
|
||
3x5 reps |
rest: 90s
|
|||
Dumbbell Tricep Extension (Supine)
|
3x10 reps |
rest: 0s
|
||
3x5 reps |
rest: 90s
|
|||
Machine Dip
|
3x10 reps |
rest: 0s
|
||
3x5 reps |
rest: 90s
|
|||
Machine Calf Raise
|
3x15 reps |
rest: 0s
|
||
Bodyweight Calf Raise
|
3x30 reps |
rest: 90s
|
||
1x0 reps |
rest: 15s
|
Cable One-Arm Lateral Raise
|
3x10 reps |
rest: 0s
|
||
3x5 reps |
rest: 0s
|
|||
Cable One-Arm Lateral Raise
|
3x10 reps |
rest: 0s
|
||
3x5 reps |
rest: 90s
|
|||
Cable Front Raise
|
3x10 reps |
rest: 0s
|
||
3x5 reps |
rest: 0s
|
|||
Cable Front Raise
|
3x10 reps |
rest: 0s
|
||
3x5 reps |
rest: 90s
|
|||
Dumbbell Seated Arnold Press
|
3x10 reps |
rest: 0s
|
||
3x5 reps |
rest: 90s
|
|||
Machine Reverse Fly
|
3x10 reps |
rest: 0s
|
||
3x5 reps |
rest: 90s
|
|||
3x10 reps |
rest: 90s
|
|||
4x15 reps |
rest: 0s
|
|||
4x5 reps |
rest: 60s
|
|||
Decline Bench Leg Raise
|
4x20 reps |
rest: 0s
|
||
Leg Pull-In
|
4x5 reps |
rest: 60s
|
||
1x0 reps |
rest: 15s
|
Machine Hip Abduction
|
3x20 reps |
rest: 0s
|
||
Machine Hip Adduction
|
3x20 reps |
rest: 90s
|
||
Barbell Rack Pull
|
6x10 reps |
rest: 90s
|
||
Back Hyperextension
|
6x20 reps |
rest: 0s
|
||
6x5 reps |
rest: 90s
|
|||
Machine Reverse Lat Pulldown (Close Grip)
|
3x10 reps |
rest: 0s
|
||
3x5 reps |
rest: 90s
|
|||
Machine Leg Press (Wide Stance)
|
4x10 reps |
rest: 0s
|
||
4x5 reps |
rest: 90s
|
|||
Machine Kneeling Leg Curl
|
3x10 reps |
rest: 0s
|
||
3x5 reps |
rest: 0s
|
|||
Machine Kneeling Leg Curl
|
3x10 reps |
rest: 0s
|
||
3x5 reps |
rest: 90s
|
|||
Machine Calf Press
|
3x20 reps |
rest: 0s
|
||
Machine Calf Press
|
3x20 reps |
rest: 30s
|
||
Stationary Bike
|
1x0 reps |
rest: 15s
|
Running
|
1x0 reps |
rest: 20s
|