DAY 1: (Chest, Delts & Light Biceps)

A). Bench Press:

1 x 10 reps light warm up; 1 x 6-8 reps medium warm up.

Work sets:

2 x 5-6 reps to failure (when you reach 6 reps on both of these sets increase the weight your next workout).

2 x 3 reps, 90% of maximum single (when you can get 4 reps on either of these sets add weight your next workout).

Burn out set, 1 x 8-15 reps, heaviest weight possible to fall in this rep range.

B). Low Incline Dumbbell Presses:

1 x 12-15 warm up

2 x 6-9 reps (fail within those rep guidelines).

C). Seated Very High Incline Dumbbell or seated Presses:

3 x 6-10 reps (fail within those rep guidelines).

D) Alternate DB Curls:

3 x 8-12 (this is just for a pump, your heavy arms will come later in the week).

E) Abs: Work up to 100 Crunches (you can split this into 4 x 25, 2 x 50, etc., whatever works better for you.)

DAY 2: (Back & Triceps)

A) Bent-Over Barbell or DB Rows:

1 x 12 reps warm up

3 x 6-8 reps (when you reach 8 reps on all three sets add weight next workout).

B) Lat Machine Pulldowns to the Front: Try to choose a weight that will cause you to fail in the recommended rep range for each set.

1 x 18-20 reps

1 x 12-15

1 x 7-10

2 x 6-8

C) Lying Triceps Pullover/Press (great transition between lats and triceps)

1 x 12 reps warm-up

3 x 6-10 reps (when you reach 10 reps on all three sets increase the weight your next workout).

D) Dips: 2 x max reps. No added weight.

E) Triceps Pushdowns: 2 x 6-8 reps with maximum weight.


DAY 3: Rest

DAY 4: (Legs)

A) Squats:

1 x 15 reps warm up

1 x 10 reps warm up

3 x 6-8 reps, 75-80% of maximum – not to failure but with a good weight and perfect form.

Reduce weight and do 1 x 10–15 reps (Do from 10-15 reps with as heavy a weight as you can perform in perfect form, then after completing as many full reps as possible do five additional half squats at the end of the set. When you reach 15 reps in great form, add weight the next workout.

Then finally reduce weight again and do: 1 x 15-25 reps of perfect squats with five half squats at the end of the set.

B) Leg Presses:

1 x 20 reps warm up

1 x 10 reps warm up

3-4 x 6-10 reps (increase the weight for each set and go to failure).

C) Leg Extensions alternate sets with Leg Curls:

Extensions: 1 x 20 reps warm up, 3 x 6-10 reps

Leg Curls: 1 x 20 reps warm up, 3 x 6-10 reps, failure.



A) Flat Bench Dumbbell Presses (or Hammer or other Chest Press Machine)

1 x 15 reps warm up

3-4 x 6-8 reps to failure

1 x 15 reps heavy pump set

B) Front Dumbbell Raises (you can use two dumbbells or a plate – this exercise works the delt and fills in the chest area right under the collarbone).

1 x 15 reps warm-up

2-3 x 8-12 reps

C) Shrugs:

1 x 20 reps warm up

3 x 8-15 reps (increase the weight for each set to failure).

D) Straight Bar Curls:

1 x 20 reps warm up

1 x 10-14 reps to failure

3 x 6-10 reps to failure

E) 1 Arm Concentration Curl or Cable Curl 2 x 10-12


DAY 8: Rest


A) Leg Extensions pre-exhaust and superset with Squats, Hacks or Smith Machine Squats.

Extensions: 5 x 12-16 reps to failure and supersetted with

Squats, also 5 x 8-12 reps

B) Leg Curls pre-exhaust and supersetted with flat back deadlifts

Leg Curls: 3-5 sets x 10-15

Flat back deadlifts: 3-5 sets x 6-10

C) Reverse Grip (Palms facing you) Chins: 3 x max reps (no weight) or Reverse Close Grip Pulldowns: 3 x 15-20 reps to failure

D) Seated Calf Raises: 3 x 10-15 reps with 5 additional partials (burns) each set

E) Standing Calf Raises: 3 x 10 (go up on two feet, take one foot off during the negative so you are doing a single leg negative – alternate feet on each rep’s negative).

DAY 10: Rest, then start the cycle over with Day One.

The Perfect Pre Workout Supplements to Go with this Training Program

  • 2 scoops UP-Lift with 1 scoop Creatine Select 15 minutes before training
  • 2 scoops Glutamine Select plus BCAAs and sip between sets, especially on leg days.
  • Muscle Synergy 8 tablets in a.m. and 8 tablets 45 minutes before training.

Note: You may add abs and calves on another day if you choose. The main emphasis of this program is adding lean mass by training hard on the most important exercises and getting adequate recovery. Please call us at 1-800-781-3475 or e-mail with any questions.