MR = Max Reps/Failure (USE SPOTTER)

Day 1 - Push MR/DS = Max Reps/drop set

Exercise Set 1 Reps Set 2 Set 3 Set 4
Flat BB Press 10 10 10 10
Seated Smith Machine OHP 10 10 10 10
Cable Lateral Raises 10-12 10-12 10-12 10-12
Incline DB Press 10 10 10 MR
Optional Tricep Isolation 10 10 10 MR/DS
Free Exercise N/A N/A N/A N/A
Day 2 - Pull
Exercise Set 1 Set 2 Set 3 Set 4
Lat Pull Down 10 10 10 10
Chest Pad Row 10 10 10 10
Lat Prayer 10-12 10-12 10-12 MR/DS
Rear Delt Cable Fly 10-12 10-12 10-12 MR/DS
Optional Bicep Isolation 10 10 10 MR
Free Exercise/pull-ups N/A N/A N/A N/A
Day 3 - Legs
Exercise Set 1 Set 2 Set 3 Set 4
DB Split Squats 10 10 10 10
Stiff Leg DB Deadlifts 10 10 10 10
Smith Machine Calf Raises 10-12 10-12 10-12 10-12
Alternate Single Leg Extns 10-12 10-12 10-12 MR/DS
Free Exercise N/A N/A N/A N/A

Day 4 - Rest
 Day 5 - Push
Set 5 Exercise Set 1 Set 2 Set 3
MR Flat BB Press 10 10 10
MR Seated Smith Machine OHP 10 10 10
Cable Lateral Raises 10-12 10-12 10-12
Incline DB Press 10 10 10
Optional Tricep Isolation 10 10 10
N/A Free Exercise N/A N/A N/A
Day 6 - Pull
Set 5 Exercise Set 1 Set 2 Set 3
MR/DS Lat Pull Down 10 10 10
MR/DS Chest Pad Row 10 10 10
Rear Delt Cable Fly 10-12 10-12 10-12
Optional Bicep Isolation 10 10 10
Hyperextensions 10 10 10
N/A Free Exercise/pull-ups N/A N/A N/A
Day 7 Legs
Set 5 Exercise Set 1 Set 2 Set 3
BB Lunges 24-30 24-30 24-30
Hamstring Curls 10-12 10-12 10-12
Smith Machine Calf Raises 10-12 10-12 10-12
Alternate Single Leg Extns 10-12 10-12 10-12
N/A Free Exercise N/A N/A N/A

Day 8 - Rest
Set 4 Set 5
10 MR
10 MR
10-12
MR
MR/DS
N/A N/A

Set 4 Set 5
10 MR/DS
10 MR/DS
MR/DS
MR
10
N/A N/A

Set 4 Set 5

MR/DS
10-12
MR/DS
N/A N/A
Day 1 - Push
Exercise Set 1 Set 2 Set 3 Set 4
Flat BB Press 8 8 8 8
Seated Smith Machine OHP 8 8 8 8
Cable Lateral Raises 8-10 8-10 8-10 8-10
Incline DB Press 8 8 8 MR
Optional Tricep Isolation 8 8 8 MR/DS
Free Exercise N/A N/A N/A N/A
Day 2 - Pull
Exercise Set 1 Set 2 Set 3 Set 4
Lat Pull Down 8 8 8 8
Chest Pad Row 8 8 8 8
Lat Prayer 8-10 8-10 8-10 MR/DS
Rear Delt Cable Fly 8-10 8-10 8-10 MR/DS
Optional Bicep Isolation 10 10 10 MR
Free Exercise/pull-ups N/A N/A N/A N/A
Day 3 - Legs
Exercise Set 1 Set 2 Set 3 Set 4
DB Split Squats 8 8 8 8
Stiff Leg DB Deadlifts 8 8 8 8
Smith Machine Calf Raises 8-10 8-10 8-10 8-10
Alternate Single Leg Extns 8-10 8-10 8-10 MR/DS
Free Exercise N/A N/A N/A N/A

Day 4 - Rest
 Day 5 - Push
Set 5 Exercise Set 1 Set 2 Set 3
MR Flat BB Press 8 8 8
MR Seated Smith Machine OHP 8 8 8
Cable Lateral Raises 10-12 10-12 10-12
Incline DB Press 10 10 10
Optional Tricep Isolation 10 10 10
N/A Free Exercise N/A N/A N/A
Day 6 - Pull
Set 5 Exercise Set 1 Set 2 Set 3
MR/DS Lat Pull Down 8 8 8
MR/DS Chest Pad Row 8 8 8
Rear Delt Cable Fly 8-10 8-10 8-10
Optional Bicep Isolation 10 10 10
Hyperextensions 10 10 10
N/A Free Exercise/pull-ups N/A N/A N/A
Day 7 Legs
Set 5 Exercise Set 1 Set 2 Set 3
BB Lunges 24-30 24-30 24-30
Hamstring Curls 8-10 8-10 8-10
Smith Machine Calf Raises 8-10 8-10 8-10
Alternate Single Leg Extns 8-10 8-10 8-10
N/A Free Exercise N/A N/A N/A

Day 8 - Rest
Set 4 Set 5
8 MR
8 MR
10-12
MR
MR/DS
N/A N/A

Set 4 Set 5
8 MR/DS
8 MR/DS
MR/DS
MR
10
N/A N/A

Set 4 Set 5

MR/DS
8-10
MR/DS
N/A N/A
Day 1 - Push
Exercise Set 1 Set 2 Set 3 Set 4
Flat BB Press 5 5 5 5
Seated Smith Machine OHP 5 5 5 5
Cable Lateral Raises 8-10 8-10 8-10 8-10
Incline DB Press 5 5 5 MR
Optional Tricep Isolation 6-8 6-8 6-8 MR/DS
Free Exercise N/A N/A N/A N/A
Day 2 - Pull
Exercise Set 1 Set 2 Set 3 Set 4
Lat Pull Down 6 6 6 6
Chest Pad Row 6 6 6 6
Lat Prayer 8-10 8-10 8-10 MR/DS
Rear Delt Cable Fly 8-10 8-10 8-10 MR/DS
Optional Bicep Isolation 6-8 6-8 6-8 MR
Free Exercise/pull-ups N/A N/A N/A N/A
Day 3 - Legs
Exercise Set 1 Set 2 Set 3 Set 4
DB Split Squats 6 6 6 6
Stiff Leg DB Deadlifts 8 8 8 8
Smith Machine Calf Raises 8-10 8-10 8-10 8-10
Alternate Single Leg Extns 6-8 6-8 6-8 6-8
Free Exercise N/A N/A N/A N/A

Day 4 - Rest
 Day 5 - Push
Set 5 Exercise Set 1 Set 2 Set 3
5 Flat BB Press 5 5 5
MR Seated Smith Machine OHP 5 5 5
Cable Lateral Raises 8-10 8-10 8-10
Incline DB Press 5 5 5
Optional Tricep Isolation 6-8 6-8 6-8
N/A Free Exercise N/A N/A N/A
Day 6 - Pull
Set 5 Exercise Set 1 Set 2 Set 3
MR/DS Lat Pull Down 6 6 6
MR/DS Chest Pad Row 6 6 6
Rear Delt Cable Fly 8-10 8-10 8-10
Optional Bicep Isolation 6-8 6-8 6-8
Hyperextensions 10 10 10
N/A Free Exercise/pull-ups N/A N/A N/A
Day 7 Legs
Set 5 Exercise Set 1 Set 2 Set 3
6 BB Walking Lunges 24-30 24-30 24-30
Hamstring Curls 6-8 6-8 6-8
Smith Machine Calf Raises 8-10 8-10 8-10
MR/DS Alternate Single Leg Extns 6-8 6-8 6-8
N/A Free Exercise N/A N/A N/A

Day 8 - Rest
Set 4 Set 5
5 5
5 MR/DS
8-10
MR
MR/DS
N/A N/A

Set 4 Set 5
6 MR/DS
6 MR/DS
MR/DS
6-8 MR
10
N/A N/A

Set 4 Set 5

MR/DS
8-10
6-8 MR/DS
N/A N/A
 Flat BB Press
Rotation 1
Day 1 Day 5
Set Weight (kgs) Reps Weight Reps Set
1 0 0 0 0 1
2 2
3 3
4 4
5 5
Est 1RM 0.00 0.00 Est 1RM

Rotation 1
Day 1 Day 5
Set Weight (kgs) Reps Weight Reps Set
1 0 0 0 0 1
2 2
3 3
4 4
5 5
Est 1RM 0 0 Est 1RM

Rotation 1
Day 1 Day 5
Set Weight (kgs) Reps Weight Reps Set
1 0 0 0 0 1
2 2
3 3
4 4
5 5
Est 1RM 0 0 Est 1RM

Rotation 1
Day 1 Day 5
Set Weight (kgs) Reps Weight Reps Set
1 0 0 0 0 1
2 2
3 3
4 4
 5 5
Est 1RM 0 0 Est 1RM
 Rotation 2 Rotation 3
Day 1 Day 5 Day 1
Weight (kgs) Reps Weight Reps Set Weight (kgs)
0 0 0 0 1 0
2
3
4
5
0.00 0.00 Est 1RM 0.00

Rotation 2 Rotation 3
Day 1 Day 5 Day 1
Weight (kgs) Reps Weight Reps Set Weight (kgs)
0 0 0 0 1 0
2
3
4
5
0 0 Est 1RM 0

Rotation 2 Rotation 3
Day 1 Day 5 Day 1
Weight (kgs) Reps Weight Reps Set Weight (kgs)
0 0 0 0 1 0
2
3
4
5
0 0 Est 1RM 0

Rotation 2 Rotation 3
Day 1 Day 5 Day 1
Weight (kgs) Reps Weight Reps Set Weight (kgs)
0 0 0 0 1 0
2
3
4
 5
0 0 Est 1RM 0
 Rotation 3
Day 1 Day 5
Reps Weight Reps
0 0 0

0.00 0.00

Rotation 3
Day 1 Day 5
Reps Weight Reps
0 0 0

0 0

Rotation 3
Day 1 Day 5
Reps Weight Reps
0 0 0

0 0

Rotation 3
Day 1 Day 5
Reps Weight Reps
0 0 0
0 0
 Smith Machine OHP
Rotation 1
Day 1 Day 5
Set Weight (kgs) Reps Weight Reps Set
1 0 0 0 0 1
2 2
3 3
4 4
5 5
Est 1RM 0.0 0.0 Est 1RM

Rotation 1
Day 1 Day 5
Set Weight (kgs) Reps Weight Reps Set
1 0 0 0 0 1
2 2
3 3
4 4
5 5
Est 1RM 0 0 Est 1RM

Rotation 1
Day 1 Day 5
Set Weight (kgs) Reps Weight Reps Set
1 0 0 0 0 1
2 2
3 3
4 4
5 5
Est 1RM 0 0 Est 1RM

Rotation 1
Day 1 Day 5
Set Weight (kgs) Reps Weight Reps Set
1 0 0 0 0 1
2 2
3 3
4 4
 5 5
Est 1RM 0 0 Est 1RM
 Rotation 2 Rotation 3
Day 1 Day 5 Day 1
Weight (kgs) Reps Weight Reps Set Weight (kgs)
0 0 0 0 1 0
2
3
4
5
0.0 0.0 Est 1RM 0.0

Rotation 2 Rotation 3
Day 1 Day 5 Day 1
Weight (kgs) Reps Weight Reps Set Weight (kgs)
0 0 0 0 1 0
2
3
4
5
0 0 Est 1RM 0

Rotation 2 Rotation 3
Day 1 Day 5 Day 1
Weight (kgs) Reps Weight Reps Set Weight (kgs)
0 0 0 0 1 0
2
3
4
5
0 0 Est 1RM 0

Rotation 2 Rotation 3
Day 1 Day 5 Day 1
Weight (kgs) Reps Weight Reps Set Weight (kgs)
0 0 0 0 1 0
2
3
4
 5
0 0 Est 1RM 0
 Rotation 3
Day 1 Day 5
Reps Weight Reps
0 0 0

0.0 0.0

Rotation 3
Day 1 Day 5
Reps Weight Reps
0 0 0

0 0

Rotation 3
Day 1 Day 5
Reps Weight Reps
0 0 0

0 0

Rotation 3
Day 1 Day 5
Reps Weight Reps
0 0 0
0 0