This workout program is designed for an individual who one year or more experience in weight training. This program will help your body develop more muscle and better endurance. Continue with this program throughout your training. Move onto the competition workout program if you’re looking to gain more mass.

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Keep reps between 4-7 for strength and definition or 8-15 for size 

Monday Chest and Abs

Chest

Bench press: 3 sets 4-7 or 8-10 reps

Decline Butterfly Press: 3 sets 4-7 or 8-10 reps

Incline Butterfly Press: 3 sets 4-7 or 8-10 reps

Chest Dips (weighted) 3 sets 4-7 or 8-10 reps

Abs: 6-8 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 30-50 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 

Wide-Grip Lat Pulldown: 3 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

Shoulder Press: 3 sets 8-15 reps

Barbell Upright Row: 3 sets 8-15 reps

Bent-Over Rear Dealt Raise: 3 sets 8-15 reps

Front Lateral Raises: 3 sets 8-15 reps

Side Lateral Raises: 3 sets 8-15 reps

Abs: 6-8 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 30-50 reps

5. Bicycle Kicks: 30-50 reps

Thursday Arms

1 .Barbell Curls: 4 sets 4-7 or 810 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

Friday Legs and Abs

Squats: 3 sets 4-6 or 8-10 reps

Dumbbell Lunges: 3 sets 4-6 or 8-10 reps

Romanian Deadlifts: 3 sets 4-6 or 8-10 reps

Leg Press: 3 sets 4-6 or 8-10 reps

Leg Extensions: 3 sets 4-6 or 8-10 reps

Leg Curls: 3 sets 4-6 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: 6-8 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 30-50 reps

5. Bicycle Kicks: 30-50 reps

Warm Up Sets

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