Monday: Can train muscle group every day 3-5 rep range,

Bench 3x5
Incline DB row 3x10 3x3 3 exercises 3 times a week
Incline DB Bench 3x10 5x5 5 exercises 5 times a week
JM Press 3x10
Dips 2x15 85% or greater of max

Tuesday:
Squats 3x5
Adduction 3x12
Abduction 3x12
Hack Squat 3x12
Good Morning's 2x12

Wedesday:
Straight Arm Pulldowns 3x10
R Grip Lat Pulls 3x10
Lat DB Raise 3x15
Incline Curls 3x10
Hammer Curls 3x10

Thursday:
Shoulder press 3x5
Smigh shoulder press 3x10
Lat pulls 3x10
DB Rear Delt Row 3x12
French Press 3x12
Front Raise 3x15

Friday
Deadlift 3x5
SL DB DL 3x8
Glute Ext 3x12
Leg Press 3x20
Hanging Leg Raise 3x15
e group every day 3-5 rep range, 2-4 min, should superset

3 times a week
5 times a week
Start with 8 reps for 2 weeks, move up to 12 for 2 weeks, Deload 1 week, 4 weeks at 12-15, Deload 2 weeks
Monday:
Bench 4x12 Chest 28
Incline Rows 4x12 Back 24
Incline DB bench 4x12
Straight Pulldowns 4x15
Decline Cable bench 4x15
JM Press 4x15
Single arm extensions 4x15

Tuesday:
Squat 4x12
Single Leg extensions 4x20
Adduction 4x20
Abduction 4x20

Wednesday:
Bent rows 4x12
Close grip Bench 4x12
Reverse Lat pulls 4x12
Pec Deck 4x15
Seated Rows 4x12
Incline DB curls 4x12
Hammer curls 4x12

Thursday:
Shoulder press 4x12
Pull-ups 4x10
Smith shoulder press 4x12
Incline reverse flye 4x12
Lateral raises 4x15
Plate raises 4x20

Friday:
Leg Press 4x15
SL DB Deadlift 4x12
DB Flat Bench 4x12
Glute extension 4x20
DB Pullovers 4x12
Good morning's 4x15
Leg raises 4x15
t 12-15, Deload 2 weeks
8 weeks
Monday:
Bench 10x10
Incline Rows 4x12
Incline DB bench 4x12
Straight Pulldowns 4x15
Decline Cable bench 4x15
JM Press 4x15
Single arm extensions 4x15

Tuesday:
Squat 10x10
Single Leg extensions 4x20
Adduction 4x20
Abduction 4x20
Leg Press 4x20

Wednesday:
Bent rows 4x12
Close grip Bench 4x12
Reverse Lat pulls 4x12
Pec Deck 4x15
Seated Rows 4x12
Incline DB curls 4x12
Hammer curls 4x12

Thursday:
Shoulder press 10x10
Pull-ups 4x10
Smith shoulder press 4x12
Incline reverse flye 4x12
Lateral raises 4x15
Plate raises 4x20

Friday:
Deadlift 10x10
SL DB Deadlift 4x12
Glute extension 4x20
Good morning's 4x15
Leg raises 4x15
Hypertrophy 8-30 reps/set 48-72 hours To failure
20-25 sets/week
Chest/Calves Alternate
Incline DB Press 4x12 Incline Bench
Flat DB Press Incline DB
Incline DB Press Pec dec
Machine press (2 grip) Flat DB fly
Cable Decline Bench press
Standing calf raise 3x20 Cable crossover
Donkey Pullover

Arms
Machine preacher 4x15 rope pushdown
Stand alt DB hammer Close grip bench
90 deg preacher DB st bar pushdown
Kneeling DB conc Dips
Standing BB 1 arm DB french
Standing DB curl 1 arm undergrip pushdown
rope pushdown Standing BB curls
st bar pushdown pinwheel curls
Dips 1 arm preacher machine
Skull crusher (forehead) Standing alt DB
one arm cable pushdoewn (sup)

Back
Lat pulldown (sup grip) 4x12 Machine pulldown
Machine pulldown T bar
Seated cable (V handle) Lat pulldown (V handle)
BB bent over incline bench DB row
T-bar lying DB pullover
1 arm DB row Seated cable ros (V)
DB bent over Deadlift
Machine low row
rope pulldown

Shoulders
Seated DB lat raise 4x12 Seated DB lat raise
DB OH press Standing BB press
Cable lateral raise 1 arm cable lat raise
Alt DB front raise BB upright row
Reverse pec dec cable rear delt fly
Bent over rear delt fly Rev pec dec
Shrug
BB upright row
Legs
Extension 4x15 Extension
Squats Leg press
Leg press Hack
Alt DB lunges Smith front squat
Hack squats Extension
Extensions Seated curl
Seated curls Lying curl
Lying curls Romanian DL
Leg press Kneeling leg curl
stiff leg DL
kneeling leg curl
Hip adduction
Back extension
PPL

push/pull
Incline cable 4 sets
Incline cable/pullups 4 sets Sets per week
Flat DB bench 4 sets Chest 22
Lat pulldowns 4 sets Back 22
Cable flyes 3 sets Bicep 16
incline db rows 3 sets Tricep 16
Incline DB curls 4 sets Quads 16
Pulldowns 4 sets Hams 10
Cable curl 4 sets Shoulders 16
OH tricep ext 4 sets

legs/shoulder
Bulg split squats 8 sets
Cable lateral raise 8 sets
Romanian SLDL 5 sets
Goals
Phase 1: Weight to 180
Phase 2: Bulk to 200
Schedule
M T W R F S
Week 1-4
Mode Run Bike Row Rest Run Bike
Min 30 60 30 30 90
HR goal 150 130 150 150 130
Push Pull Arms Push

Week 5-8
Mode Run Bike Row Rest Run Bike
Min 45 4x4 45 45 90
HR goal 150 Max 150 150

Week 9-12
Mode Run Bike Row Rest Run Bike
Min 4x4 60 4x4 60 90
HR goal Max 150 Max 150
S Zone 2 Min VO2 min Strength Total Goal Wt

Row
30 270 0 120 390 195
150

Row
4x4 225 90 120 435 190
Max

Row
4x4 210 135 120 465 185
Max
4x4
10-15 min warmup
4 min max
4 min rest
4 sets