This workout program is designed for an individual who 6-12 months experience in weight training. This program will help your body develop more muscle and better endurance. Continue with this program until you feel you are physically and mentally ready for the next program.

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Keep reps between 4-7 for strength and 8-15 for mass

Monday Chest and Abs

Chest

Bench Press: 4 sets 4-7 or 8-10 reps

Decline Butterfly Press: 4 sets 4-7 or 8-10 reps

Incline Butterfly Press: 4 sets 4-7 or 8-10 reps

Chest Dips (weighted) 2 sets 4-7 or 8-10 reps

Abs: 3-6 sets

1. Cable Crunch: 8-10 or 15-20 reps

2. Hanging Knee Raises (weighted if possible) 8-10 or 15-20 reps

3. Flat Leg Raises (weighted if possible) 8-10 or 15-20 reps

4. Hanging Leg Raises: 8-10 or 15-20 reps

5. Bicycle Kicks: 30-50 reps

Tuesday Back and Calves

Back

Deadlifts: 3 sets 4-7 or 8-10 reps

Barbell Row: 3 sets 4-7 or 8-10 reps

Dumbbell Row: 3 sets 4-7 or 8-10 reps

Seated Cable Row: 3 sets 4-7 or 8-10 reps 

Lat Pullups (weighted): 2 sets 4-7 or 8-10 reps

Calves: 

Seated or Standing Calve Raises: (toes facing forward) 4 sets 4-7 or 8-12 reps

Seated or Standing Calve Raises: (toes facing inward) 4 sets 4-7 or 8-12 reps

Seated or Standing Calve Raises: (toes facing outward) 4 sets 4-7 or 8-12 reps

Wednesday Shoulders and Abs

1. Shoulder Press: 3 sets 4-7 or 8-10 reps

2. Barbell Upright Row: 3 sets 4-7 or 8-10 reps

3. Shoulder Shrugs: 3 sets 8-10 reps

1. Front Lateral Raises: 3 sets 4-7 or 8-10 reps

2. Side Lateral Raises: 3 sets 4-7 or 8-10 reps

3. Bent-Over Rear Dealt Raise 3 sets 4-7 or 8-10 reps

Abs: 3-6 sets

1. Cable Crunch: 8-10 or 15-20 reps

2. Hanging Knee Raises (weighted if possible) 8-10 or 15-20 reps

3. Flat Leg Raises (weighted if possible) 8-10 or 15-20 reps

4. Hanging Leg Raises: 8-10 or 15-20 reps

5. Bicycle Kicks: 30-50 reps

Thursday Arms

1 .Barbell Curls: 4 sets 4-7 or 8-10 reps

2. Overhead Tricep Extension: 4 sets 4-7 or 8-10 reps

1. Dumbbell Alternate Curls: 4 sets 4-7 or 8-10 reps

2. Barbell Tricep Extension: 4 sets 4-6 or 8-10 reps

1. Dumbbell Hammer Curls: 4 sets 4-6 or 8-10 reps

2. Cable Pushdown: 4 sets 4-6 or 8-10 reps

Chin-Ups (weighted): 2 sets 8-10 reps

Friday Legs and Abs

Squats: 4 sets 4-6 or 8-10 reps

Dumbbell Lunges: 4 sets 4-6 or 8-10 reps

Romanian Deadlifts: 4 sets 4-6 or 8-10 reps

Leg Press: 2 sets 4-7 or 8-10 reps

Leg Extensions: 2 sets 4-7 or 8-10 reps

Leg Curls: 2 sets 4-7 or 8-10 reps

Seated or Standing Calve Raises: (toes facing forward) 4 sets 4-7 or 8-12 reps

Seated or Standing Calve Raises: (toes facing inward) 4 sets 4-7 or 8-12 reps

Seated or Standing Calve Raises: (toes facing outward) 4 sets 4-7 or 8-12 reps

Abs: 3-6 sets

1. Cable Crunch: 8-10 or 15-20 reps

2. Hanging Knee Raises (weighted if possible) 8-10 or 15-20 reps

3. Flat Leg Raises (weighted if possible) 8-10 or 15-20 reps

4. Hanging Leg Raises: 8-10 or 15-20 reps

5. Bicycle Kicks: 30-50 reps

Warm Up Set

Warming Up For Strength (1-6 reps)

Warm up set 1: 6 reps Warm up set 2: 4 reps Warm up set 3: 2 reps

Warming Up For Mass (8-15 reps)

Warm up set 1: 6 reps Warm up set 2: 4 reps