First 4
weeks, train 2 days on, 1 day off, next 4 weeks, train 4 days on, 1 day off.
Day 1:
Legs
Day 2: Chest / Triceps
Day 3: off
Day 4: Shoulders / Biceps / Legs (feeder workout)
Day 5: Back
Day 6: off
Start over
DAY
#1 LEGS / CALVES
1. Squat Pyramid 5
sets x 12 / 10 / 8 / 6 / 4-6 reps
2. Leg Press or Hack Squat 4 x 10 16 reps (you may want to increase 2 reps
per workout here)
3. Leg Extension 3 x 12 15 reps
Superset #4 and #5 4. Leg Curls 3 sets x 10 12 reps
5. Lunge or Straight Leg Dead Lift 3 sets x 10 12 reps
Superset #6 and #7 Seated Calf Raise 5 x 10 12 reps and
Free Standing (no weight) Calf Raises 5 x 25 50 reps (OUCH!)
Day
#2 Chest, Triceps, Calves
1. Bench Press (pyramid) 5 sets x 12 / 10 / 8 / 6 / 4-6 reps
2. Incline DB Press 3 sets x 6 8 reps constant weight. First session do 6 6
6 and gradually add reps and earn stars until you get to 8 8 8 then add
weight and start back
3. DB Flyes 3 x 8 12 reps.
4. DB Pullovers 3 x 8 12 reps
5. Close Grip Bench Press (pyramid) 4 x 12 / 10 / 8 / 5 7
6 & 7 Super Set Triceps Pushdown and Dips 3 x 6 12 reps each constant
weight no rest between exercises, rest only after both exercises have been
performed.
8. Heavy Calf Raises 4 x 8 12
9. Light Calf Raises or Donkeys 4 x 15 20 reps
Day #3 Off
Day #4 Shoulders / Biceps
1. Military Press -
Pyramid 4 sets x 12 / 10 / 8 / 6 8 reps
2. DB or Machine L
3. DB or Cable Bent L
4. Barbell Curl 4 x 12 / 10 / 8 / 6 8
5. Incline DB Curl 3 x 8 10
6. Machine Curl or Preacher Curl 2 x 8 12
Day
#5 Back
1. Chins 4 sets up to
12 reps per set. (If you ever get to 12 reps on all 4 sets, start reducing rest
periods or add weight.)
2. Dead Lifts - 3 sets 10 reps (add weight each set but stay
3. Bent Rows or T-Bar Row 4 sets pyramid 12 / 10 / 8 / 6-8
4. Reverse Grip Front Pulldowns or 1 Arm DB Row 3 x 8 12
5. Straight Arm Pullovers 3 x 10 12 (lie on a bench length wise keep arms
straight)
6. 10 minutes of abs
