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INSTRUCTIONS

4 workouts per week / 60 min. workouts Mon-Tu-Th-Fri


We are not talking about high-intensity interval training! HIT with one "I" is the muscle growth protocol Dorian Yates used to build his legendary bodybuilder physique and hold the Mr. Olympia title against all comers. Instead of racking up volume, you'll take one working set far beyond failure with extreme techniques like partial reps and extra negatives. If you've never tried HIT bodybuilding before, it'll shock your muscles into growth like nothing else.

What is the training style in this program?

In a word, intense. For each movement in each workout, you'll take the same approach

1-2 warm-up sets
1 set of 6-12 reps, to muscle failure and beyond


In regard to warm-up sets, the first movement of the day will usually have two, and most other movements will just have one. In your warm-up sets, you'll use a weight you can handle for 10-12 reps with either very little strain or moderate strain. The workouts will let you know which.


Rest for 60 seconds, and then it's time for your working set. Sometimes it'll be 6-8 reps, other times 8-10 or 10-12. More important than the specific rep range is that you make the most of this set by taking it all the way to failure, where you can't perform another rep without assistance.


At that point, your lifting partner should help you perform another 2-3 reps using techniques like forced reps, partial reps, or slow eccentrics. You can see these in action in the videos accompanying each workout or read more about them below.


How should I warm up for my workouts?


Dorian keeps warm-ups simple- 10 minutes of walking on a treadmill or other cardio machine, followed by a few simple dynamic stretches on leg day, or some brief rotator work on chest day. That, plus your warm-up sets, can be enough!


If you have more that you'd like to do, by all means do it, but keep it simple. Don't do anything that detracts from your ability to bring maximum intensity to your working sets. Each day's workout will show you exactly what to do for your "warm-up" or "ramp-up" sets, which will also help activate the muscles you'll be working and lubricate the involved joints.


How heavy should I lift?


The amount of weight you lift for any exercise will always vary based on your current strength and fitness level, as well as the sets and reps of the workout. Unless otherwise specified, the best way to select a weight for any workout is to look at the recommended reps and try to pick a weight that is close to a "rep max" for that rep range.


For example, if you are asked to perform 12-15 reps in a working set, select a weight that you believe you can only lift 12 times before reaching muscle failure. If you can lift the weight more than 15 times, add more weight in the next set or workout. If you can't reach 12, the weight is too heavy, so lighten up. It takes experience to find this sweet spot, and it can change over time, so don't worry if it takes a workout or two to find it in this or any other program.


What intensity techniques do I need to know?


Forced reps- After you reach failure, your partner provides just enough assistance to enable you to perform one more rep. And maybe another. And another.


Sets to failure- Perform reps until your next rep would cause your technique to break down.
Eccentric forced reps- After you reach failure, your spotter takes the majority of the load on the lifting portion of a rep, but you are responsible for slowly lowering the weight.
Rest-pause- After you reach failure, rest for 15-30 seconds and rep to failure again.

What about cardio?


High-intensity training places serious demands on your recovery abilities, so don't expect to be able to knock out any interval training sweat-seshes while on this plan. You can do additional cardio, but keep it restorative, like walking on a treadmill, going for a light hike, or doing a yoga class. All of those will help you recover from your workout, get over muscle soreness, and prep for your next training day.


What should I do on rest days?


If the schedule says "rest" in Blood and Guts, then rest! The workouts are intense enough that you'll earn your downtime and each rest day is strategically placed. Use it to prep meals, heal up, and prepare for your next workout.


How do I deal with muscle soreness?


Muscle soreness will be significant during this program, especially if you're unaccustomed to HIT-style workouts. Don't worry. Muscle fiber damage is a normal part of muscle hypertrophy, even if it's not fun.


For your muscles to adapt and get bigger, they need to undergo stress. Soreness is a result of that stress. With proper rest and nutrition, the soreness will pass and you'll get bigger and become stronger. So be patient and eat up! Your recovery demands calories, protein, nutrients, and sleep.


Week 1

Day 1 - Monday (Chest & Biceps & Abs)

Music 🔊 EDM | GYM

Exercise Sets Reps Rest Time Notes
Treadmill Walking -1 x 10 min. 1 10 min.
Rotator Cuff Warm-up 2 12 30 sec. 5-10 lbs plates.
Decline Barbell Bench Press 2 12 1 min. 1 set easy weight, 2nd set moderate strain weight.
Decline Barbell Bench Press 1 6-8 90 sec. Go heavy & use spotter to help you on the final 2-3 reps.
Incline Dumbbell Bench Press (45 degrees) 2 12 1 min. 1 set easy weight, 2nd set moderate strain weight.
Incline Dumbbell Bench Press (45 degrees) 1 6-8 90 sec Go heavy & use spotter to help you on the final 2-3 reps.
Dumbbell Fly 2 12 1 min. 1st set light, 2nd moderate.
Dumbbell Fly 1 8-10 90 sec. Go heavy & use spotter to help you on the final 2-3 reps.
Concentration Curl (left) 2 12 NO REST 1st set light, 2nd moderate. Superset with next.
Concentration Curl (right) 2 12 45 sec. 1st set light, 2nd moderate. Back to left arm.
Concentration Curl (left) 1 6-8 NO REST Go heavy & use right hand to help you on the final 2-3 reps.
Concentration Curl (right) 1 6-8 90 sec. Go heavy & use left hand to help you on the final 2-3 reps.
Barbell Curls 2 12 1 min. 1st set light, 2nd moderate.
Barbell Curls 1 6-8 90 sec. Go heavy & use spotter to help you on the final 2-3 reps.
Weighted Crunces 3 20 1 min. Straight, left side, and right side.
Day 2 - Tuesday (Back & Abs)

Music 🔊 EDM | GYM

Exercise Sets Reps Rest Time Notes
Treadmill Walking 1 10 min.
Bent Arm Dumbbell Pull Over 2 10-12 1 min. 1st light, 2nd moderate.
Bent Arm Dumbbell Pull-Over 1 8-10 90 sec. Go heavy & use spotter to help you on the final 2-3 reps.
Close Grip Pull-down 2 10-12 1 min. 1st light, 2nd moderate.
Close grip pull down 1 8-10 90 sec. Go heavy & use spotter to help you on the final 2-3 reps.
Single arm dumbbell row (left then right) 2 10-12 1 min. 1st light, 2nd moderate.
Single arm dumbbell row (left then right) 1 8-10 90 sec. Go heavy & use spotter to help you on the final 2-3 reps.
Cable seated row 2 10-12 1 min. Wide grip. 1st set light, 2nd moderate.
Cable seated row 1 8-10 90 sec. Wide Grip. Go heavy & use spotter to help you on the final 2-3 reps.
Barbell deadlift 2 10-12 1 min. Down to mid shin. 1st set light, 2nd moderate.
Barbell deadlift 1 8-10 90 sec. Go heavy & use spotter to help you on the final 2-3 reps.
Bodyweight abs of your choice, 250 reps 5 50 30 sec.
Day 3 - Wednesday (REST)

Music 🔊 EDM | GYM

Exercise Sets Reps Rest Time Notes
Full Body Stretch 1 60 min.
Day 4 - Thursday (Shoulders & Triceps & Abs)

Music 🔊 EDM | GYM

Exercise Sets Reps Rest Time Notes
Treadmill Walking 1 x 10 min. 1 10 min.
Seated Dumbbell Shoulder Press 2 10-12 1 min. 1st light, 2nd moderate.
Seated Dumbbell Shoulder Press 1 8-10 90 sec. To failure + 2-3 reps with spotter.
Dumbbell Lateral Raise 2 10-12 1 min. 1st light, 2nd moderate.
Dumbbell Lateral Raise 1 8-10 90 sec. To failure + 2-3 reps with spotter.
Single Arm Cable Lateral Raise (Left Arm) 2 10-12 NO REST To failure + 2-3 forced reps.
Single Arm Cable Lateral Raise (Right Arm) 2 10-12 1 min. To failure + 2-3 forced reps. Back to left arm.
Seated Rear Delt Fly 2 10-12 1 min. 1st light, 2nd moderate.
Seated Rear Delt Fly 1 8-10 90 sec. To failure + 2-3 forced reps.
Cable Rope Push-down 2 10-12 1 min. 1st light, 2nd moderate.
Cable Rope Push-down 1 8-10 90 sec. To failure + 2-3 reps with spotter.
Skullcrusher 2 10-12 1 min. 1st light, 2nd moderate.
Skullcrusher 1 8-10 90 sec. To failure + 2-3 reps with spotter.
Seated Triceps Press 2 10-12 1 min. 1st light, 2nd moderate.
Seated Triceps Press 1 8-10 90 sec. To failure + 2-3 reps with spotter.
Straight, Left Side, Right Side Weighted Crunces 3 20/20/20 1 min. 3 sets for left side, right side, and center
Day 5 - Friday (Legs & Abs)

Music 🔊 EDM | GYM

Exercise Sets Reps Rest Time Notes
Treadmill Walking 1 x 10 min. 1 10 min.
Lying Cross-over Lower Back Stretch 1 12
Inchworm (Suitcase Walk) 1 12
Standing Hamstring Stretch (Pick Raspberries) 1 12
Leg Extension 2 12 1st light, 2nd moderate.
Leg Extension 1 12 Heavy and to failure + 2-3 reps with spotter.
Leg Press 2 12 1st light, 2nd moderate.
Leg Press 1 12 Heavy and to failure + 2-3 reps with spotter.
Hack Squat 2 12 Moderate strain.
Hack Squat 1 12 Heavy and to failure + 2-3 reps with spotter.
Seated Leg Curl 2 12 Moderate strain.
Seated Leg Curls 1 12 Heavy and to failure + 2-3 reps with spotter.
Barbell Stiff-legged Deadlift 2 12 Moderate strain.
Barbell Stiff-legged Deadlift 1 12 Heavy and to failure + 2-3 reps with spotter.
Leg Press Calf Raise 2 12 1st set moderate, 2nd to failure + 15 sec. rest + to failure again.
Seated Calf Raise 2 8-12 4 sec. up, 4 sec. down. Inside, Straight, Out.
Bodyweight Abs 5 50 Abs of your choice.
Day 6 - Saturday (REST)

Day 7 - Sunday (REST)

Week 2

Day 1 - Monday (Chest & Biceps & Abs)

Music 🔊 EDM | GYM

Exercise Sets Reps Rest Time Notes
Treadmill Walking 1 10
Rotator Cuffs 2 12 Warm-up.
Decline, Flat, And Incline Push-ups 2 20/20/20 90 sec. 20 of each kind.
Decline Barbell Bench Press 2 10-12 1 min. Moderate strain.
Decline Barbell Bench Press 1 6-8 90 sec. Heavy and to failure + 2-3 reps with spotter.
Incline Dumbbell Bench Press 2 10-12 1 min. Moderate strain.
Incline Dumbbell Bench Press 1 6-8 90 sec. Heavy and to failure + 2-3 reps with spotter.
Dumbbell Chest Fly 2 12 1 min. Moderate strain.
Dumbbell Chest Fly 1 6-8 90 sec. Heavy and to failure + 2-3 reps with spotter.
Decline Dumbbell Chest Fly 2 12 1 min. Moderate strain.
Decline Dumbbell Chest Fly 1 6-8 90 sec. Heavy and to failure + 2-3 reps with spotter.
Low to High Cable Machine 2 12 1 min. Moderate strain.
Low to High Cable Machine 1 6-8 90 sec. To failure + 2-3 forced reps.
Chest Height Cable Machine 2 12 1 min. Moderate strain.
Chest Height Cable Machine 1 6-8 90 sec. To failure + 2-3 forced reps.
High To Low Cable Machine 2 12 1 min. Moderate strain.
High To Low Cable Machine 1 6-8 90 sec. To failure + 2-3 forced reps.
Day 2 - Tuesday (Back & Abs)

Music 🔊 EDM | GYM

Exercise Sets Reps Rest Time Notes
Treadmill Walking 1 10 min.
Bent-Arm Dumbbell Pull-over 2 10-12 1 min. Moderate strain.
Bent-Arm Dumbbell Pull-over 1 6-8 90 sec. To failure with spotter on the last 2-3 reps.
Close Grip Pull-down 2 10-12 1 min. Moderate strain.
Close Grip Pull-down 1 6-8 90 sec. To failure with spotter on the last 2-3 reps.
Single Arm Dumbbell Row 2 10-12 1 min. Moderate strain. Do both arms and NO REST between the arms.
Single Arm Dumbbell Row 1 6-8 90 sec. To failure with spotter on the last 2-3 reps.
Cable Seated Row 2 10-12 1 min. Moderate strain.
Cable Seated Row 1 6-8 90 sec. To failure with spotter on the last 2-3 reps.
Barbell Deadlift 2 10-12 1 min. Moderate strain. Lower the bar only to mid shin.
Barbell Deadlift 1 6-8 90 sec. To failure with spotter on the last 2-3 reps.
Bodyweight abs of your choice, 250 reps 5 50 30 sec. Abs of your choice.
Day 3 - Wednesday (REST)

Day 4 - Thursday (Shoulders & Triceps & Abs)

Music 🔊 EDM | GYM

Exercise Sets Reps Rest Time Notes
Treadmill Walking 1 10 min.
Seated Dumbbell Shoulder Press 2 12 1 min. Moderate strain.
Seated Dumbbell Shoulder Press 1 6-8 90 sec. Heavy to failure with spotter on the last 2-3 reps.
Seated Front Dumbbell Together Press 2 12 1 min. Moderate strain.
Seated Front Dumbbell Together Press 1 8-10 90 sec. Heavy to failure with spotter on the last 2-3 reps.
Dumbbell Lateral Raise 2 12 1 min. Moderate strain.
Dumbbell Lateral Raise 1 8-10 90 sec. Heavy to failure forcing last 2-3 reps.
Single-arm Cable Lateral Raise 2 12 1 min. Moderate strain.
Single-arm Cable Lateral Raise 1 8-10 90 sec. Heavy to failure forcing last 2-3 reps.
Bent Over Rear Delt Fly 2 12 1 min. Moderate strain.
Bent Over Rear Delt Fly 1 8-10 90 sec. Heavy to failure forcing last 2-3 reps.
Reverse Machine Fly 2 12 1 min. Moderate strain.
Reverse Machine Fly 1 8-10 90 sec. Heavy to failure forcing last 2-3 reps.
Cable Rope Half-Range Ppush-down 2 30 90 sec. Rotate wrists, palm down.
Single Arm Cable Rope Push-down 2 12 1 min. Moderate strain. Add wrist rotation, palm down.
Single Arm Cable Rope Push-down 1 8-10 90 sec. Heavy to failure forcing last 2-3 reps.
Cable Rope Push-down 2 12 1 min. Moderate strain. Add wrist rotation.
Day 5 - Friday (Legs & Abs)

Day 6 - Saturday (REST)

Music 🔊 EDM | GYM

Exercise Sets Reps Rest Time Notes
Lying Cross-over Lower Back Stretch 1 12
Inchworm 1 6 Suicase walk
Standing Hamstring Stretch 1 12 Pick raspberries.
Empty Bar Squats 1 100 2 min. Take as many sets as you need. As little rest as possible.
Leg Extension 2 10-12 1 min. Moderate strain.
Leg Extension 1 8-12 90 sec. To failure with forced 2-3 reps after failure.
Leg Press Feet Together Toes Out 2 10-12 1 min. Moderate strain.
Leg Press Feet Together Toes Out 1 8-12 90 sec. To failure + additional 2-3 reps after failure.
One And Half Leg Press 2 10-12 1 min. Half rep + full rep = 1 rep. Feet shoulder width apart. Moderate strain.
One And Half Leg Press 1 8-12 90 sec. To failure + additional 2-3 reps with spotter after failure.
Half Rep Leg Press 2 30 90 sec. Bottom half range of motion only. Feet wide apart and high.
Kneeling Quad Extension 3 12-15 1 min.
Barbell Hip Thrust 3 8-12 90 sec. 3 sec. hold on the top.
Goblet Squats 2 10-12 1 min. Moderate strain.
Goblet Squats 1 8-12 90 sec. To failure with spotter on the last 2-3 reps.
Seated Leg Curl 2 10-12 1 min. Moderate strain.
Seated Leg Curl 1 8-12 90 sec. To failure with spotter on the last 2-3 reps.
Day 7 - Sunday (REST)

Music 🔊 EDM | GYM

Exercise Sets Reps Rest Time Notes
REST
Week 3

Day 1 - Monday (Chest & Biceps & Abs)

Music 🔊 EDM | GYM

Exercise Sets Reps Rest Time Notes
Treadmill Walking -1 x 10 min. 1 10 min.
Rotator Cuff Warm-up 2 12 30 sec. 5-10 lbs plates.
Decline Barbell Bench Press 2 12 1 min. 1 set easy weight, 2nd set moderate strain weight.
Decline Barbell Bench Press 1 6-8 90 sec. Go heavy & use spotter to help you on the final 2-3 reps.
Incline Dumbbell Bench Press (45 degrees) 2 12 1 min. 1 set easy weight, 2nd set moderate strain weight.
Incline Dumbbell Bench Press (45 degrees) 1 6-8 90 sec Go heavy & use spotter to help you on the final 2-3 reps.
Dumbbell Fly 2 12 1 min. 1st set light, 2nd moderate.
Dumbbell Fly 1 8-10 90 sec. Go heavy & use spotter to help you on the final 2-3 reps.
Concentration Curl (left) 2 12 NO REST 1st set light, 2nd moderate. Superset with next.
Concentration Curl (right) 2 12 45 sec. 1st set light, 2nd moderate. Back to left arm.
Concentration Curl (left) 1 6-8 NO REST Go heavy & use right hand to help you on the final 2-3 reps.
Concentration Curl (right) 1 6-8 90 sec. Go heavy & use left hand to help you on the final 2-3 reps.
Barbell Curls 2 12 1 min. 1st set light, 2nd moderate.
Barbell Curls 1 6-8 90 sec. Go heavy & use spotter to help you on the final 2-3 reps.
Weighted Crunces 3 20 1 min. Straight, left side, and right side.
Day 2 - Tuesday (Back & Abs)

Music 🔊 EDM | GYM

Exercise Sets Reps Rest Time Notes
Treadmill Walking 1 10 min.
Bent Arm Dumbbell Pull Over 2 10-12 1 min. 1st light, 2nd moderate.
Bent Arm Dumbbell Pull-Over 1 8-10 90 sec. Go heavy & use spotter to help you on the final 2-3 reps.
Close Grip Pull-down 2 10-12 1 min. 1st light, 2nd moderate.
Close grip pull down 1 8-10 90 sec. Go heavy & use spotter to help you on the final 2-3 reps.
Single arm dumbbell row (left then right) 2 10-12 1 min. 1st light, 2nd moderate.
Single arm dumbbell row (left then right) 1 8-10 90 sec. Go heavy & use spotter to help you on the final 2-3 reps.
Cable seated row 2 10-12 1 min. Wide grip. 1st set light, 2nd moderate.
Cable seated row 1 8-10 90 sec. Wide Grip. Go heavy & use spotter to help you on the final 2-3 reps.
Barbell deadlift 2 10-12 1 min. Down to mid shin. 1st set light, 2nd moderate.
Barbell deadlift 1 8-10 90 sec. Go heavy & use spotter to help you on the final 2-3 reps.
Bodyweight abs of your choice, 250 reps 5 50 30 sec.
Day 3 - Wednesday (REST)

Day 4 - Thursday (Shoulders & Triceps & Abs)

Music 🔊 EDM | GYM

Exercise Sets Reps Rest Time Notes
Treadmill Walking 1 x 10 min. 1 10 min.
Seated Dumbbell Shoulder Press 2 10-12 1 min. 1st light, 2nd moderate.
Seated Dumbbell Shoulder Press 1 8-10 90 sec. To failure + 2-3 reps with spotter.
Dumbbell Lateral Raise 2 10-12 1 min. 1st light, 2nd moderate.
Dumbbell Lateral Raise 1 8-10 90 sec. To failure + 2-3 reps with spotter.
Single Arm Cable Lateral Raise (Left Arm) 2 10-12 NO REST To failure + 2-3 forced reps.
Single Arm Cable Lateral Raise (Right Arm) 2 10-12 1 min. To failure + 2-3 forced reps. Back to left arm.
Seated Rear Delt Fly 2 10-12 1 min. 1st light, 2nd moderate.
Seated Rear Delt Fly 1 8-10 90 sec. To failure + 2-3 forced reps.
Cable Rope Push-down 2 10-12 1 min. 1st light, 2nd moderate.
Cable Rope Push-down 1 8-10 90 sec. To failure + 2-3 reps with spotter.
Skullcrusher 2 10-12 1 min. 1st light, 2nd moderate.
Skullcrusher 1 8-10 90 sec. To failure + 2-3 reps with spotter.
Seated Triceps Press 2 10-12 1 min. 1st light, 2nd moderate.
Seated Triceps Press 1 8-10 90 sec. To failure + 2-3 reps with spotter.
Straight, Left Side, Right Side Weighted Crunces 3 20/20/20 1 min. 3 sets for left side, right side, and center
Day 5 - Friday (Legs & Abs)

Music 🔊 EDM | GYM

Exercise Sets Reps Rest Time Notes
Treadmill Walking 1 x 10 min. 1 10 min.
Lying Cross-over Lower Back Stretch 1 12
Inchworm (Suitcase Walk) 1 12
Standing Hamstring Stretch (Pick Raspberries) 1 12
Leg Extension 2 12 1st light, 2nd moderate.
Leg Extension 1 12 Heavy and to failure + 2-3 reps with spotter.
Leg Press 2 12 1st light, 2nd moderate.
Leg Press 1 12 Heavy and to failure + 2-3 reps with spotter.
Hack Squat 2 12 Moderate strain.
Hack Squat 1 12 Heavy and to failure + 2-3 reps with spotter.
Seated Leg Curl 2 12 Moderate strain.
Seated Leg Curls 1 12 Heavy and to failure + 2-3 reps with spotter.
Barbell Stiff-legged Deadlift 2 12 Moderate strain.
Barbell Stiff-legged Deadlift 1 12 Heavy and to failure + 2-3 reps with spotter.
Leg Press Calf Raise 2 12 1st set moderate, 2nd to failure + 15 sec. rest + to failure again.
Machine Seated Calf Raise 2 8-12 4 sec. up, 4 sec. down. Inside, Straight, Out.
Bodyweight Abs 5 50 Abs of your choice.
Day 6 - Saturday (REST)

Day 7 - Sunday (REST)

Week 4

Day 1 - Monday (Chest & Biceps & Abs)

Music 🔊 EDM | GYM

Exercise Sets Reps Rest Time Notes
Treadmill Walking 1 10
Rotator Cuffs 2 12 Warm-up.
Decline, Flat, And Incline Push-ups 2 20/20/20 90 sec. 20 of each kind.
Decline Barbell Bench Press 2 10-12 1 min. Moderate strain.
Decline Barbell Bench Press 1 6-8 90 sec. Heavy and to failure + 2-3 reps with spotter.
Incline Dumbbell Bench Press 2 10-12 1 min. Moderate strain.
Incline Dumbbell Bench Press 1 6-8 90 sec. Heavy and to failure + 2-3 reps with spotter.
Dumbbell Chest Fly 2 12 1 min. Moderate strain.
Dumbbell Chest Fly 1 6-8 90 sec. Heavy and to failure + 2-3 reps with spotter.
Decline Dumbbell Chest Fly 2 12 1 min. Moderate strain.
Decline Dumbbell Chest Fly 1 6-8 90 sec. Heavy and to failure + 2-3 reps with spotter.
Low to High Cable Machine 2 12 1 min. Moderate strain.
Low to High Cable Machine 1 6-8 90 sec. To failure + 2-3 forced reps.
Chest Height Cable Machine 2 12 1 min. Moderate strain.
Chest Height Cable Machine 1 6-8 90 sec. To failure + 2-3 forced reps.
High To Low Cable Machine 2 12 1 min. Moderate strain.
High To Low Cable Machine 1 6-8 90 sec. To failure + 2-3 forced reps.
Day 2 - Tuesday (Back & Abs)

Music 🔊 EDM | GYM

Exercise Sets Reps Rest Time Notes
Treadmill Walking 1 10 min.
Bent-Arm Dumbbell Pull-over 2 10-12 1 min. Moderate strain.
Bent-Arm Dumbbell Pull-over 1 6-8 90 sec. To failure with spotter on the last 2-3 reps.
Close Grip Pull-down 2 10-12 1 min. Moderate strain.
Close Grip Pull-down 1 6-8 90 sec. To failure with spotter on the last 2-3 reps.
Single Arm Dumbbell Row 2 10-12 1 min. Moderate strain. Do both arms and NO REST between the arms.
Single Arm Dumbbell Row 1 6-8 90 sec. To failure with spotter on the last 2-3 reps.
Cable Seated Row 2 10-12 1 min. Moderate strain.
Cable Seated Row 1 6-8 90 sec. To failure with spotter on the last 2-3 reps.
Barbell Deadlift 2 10-12 1 min. Moderate strain. Lower the bar only to mid shin.
Barbell Deadlift 1 6-8 90 sec. To failure with spotter on the last 2-3 reps.
Bodyweight abs of your choice, 250 reps 5 50 30 sec. Abs of your choice.
Day 3 - Wednesday (REST)

Day 4 - Thursday (Shoulders & Triceps & Abs)

Music 🔊 EDM | GYM

Exercise Sets Reps Rest Time Notes
Treadmill Walking 1 10 min.
Seated Dumbbell Shoulder Press 2 12 1 min. Moderate strain.
Seated Dumbbell Shoulder Press 1 6-8 90 sec. Heavy to failure with spotter on the last 2-3 reps.
Seated Front Dumbbell Together Press 2 12 1 min. Moderate strain.
Seated Front Dumbbell Together Press 1 8-10 90 sec. Heavy to failure with spotter on the last 2-3 reps.
Dumbbell Lateral Raise 2 12 1 min. Moderate strain.
Dumbbell Lateral Raise 1 8-10 90 sec. Heavy to failure forcing last 2-3 reps.
Single-arm Cable Lateral Raise 2 12 1 min. Moderate strain.
Single-arm Cable Lateral Raise 1 8-10 90 sec. Heavy to failure forcing last 2-3 reps.
Bent Over Rear Delt Fly 2 12 1 min. Moderate strain.
Bent Over Rear Delt Fly 1 8-10 90 sec. Heavy to failure forcing last 2-3 reps.
Reverse Machine Fly 2 12 1 min. Moderate strain.
Reverse Machine Fly 1 8-10 90 sec. Heavy to failure forcing last 2-3 reps.
Cable Rope Half-Range Ppush-down 2 30 90 sec. Rotate wrists, palm down.
Single Arm Cable Rope Push-down 2 12 1 min. Moderate strain. Add wrist rotation, palm down.
Single Arm Cable Rope Push-down 1 8-10 90 sec. Heavy to failure forcing last 2-3 reps.
Cable Rope Push-down 2 12 1 min. Moderate strain. Add wrist rotation.
Day 5 - Friday (Legs & Abs)

Day 6 - Saturday (REST)

Music 🔊 EDM | GYM

Exercise Sets Reps Rest Time Notes
Lying Cross-over Lower Back Stretch 1 12
Inchworm 1 6 Suicase walk
Standing Hamstring Stretch 1 12 Pick raspberries.
Empty Bar Squats 1 100 2 min. Take as many sets as you need. As little rest as possible.
Leg Extension 2 10-12 1 min. Moderate strain.
Leg Extension 1 8-12 90 sec. To failure with forced 2-3 reps after failure.
Leg Press Feet Together Toes Out 2 10-12 1 min. Moderate strain.
Leg Press Feet Together Toes Out 1 8-12 90 sec. To failure + additional 2-3 reps after failure.
One And Half Leg Press 2 10-12 1 min. Half rep + full rep = 1 rep. Feet shoulder width apart. Moderate strain.
One And Half Leg Press 1 8-12 90 sec. To failure + additional 2-3 reps with spotter after failure.
Half Rep Leg Press 2 30 90 sec. Bottom half range of motion only. Feet wide apart and high.
Kneeling Quad Extension 3 12-15 1 min.
Barbell Hip Thrust 3 8-12 90 sec. 3 sec. hold on the top.
Goblet Squats 2 10-12 1 min. Moderate strain.
Goblet Squats 1 8-12 90 sec. To failure with spotter on the last 2-3 reps.
Seated Leg Curl 2 10-12 1 min. Moderate strain.
Seated Leg Curl 1 8-12 90 sec. To failure with spotter on the last 2-3 reps.
Day 7 - Sunday (REST)

Week 5

Day 1 - Monday (Chest & Biceps & Abs)

Music 🔊 EDM | GYM

Exercise Sets Reps Rest Time Notes
Treadmill Walking -1 x 10 min. 1 10 min.
Rotator Cuff Warm-up 2 12 30 sec. 5-10 lbs plates.
Decline Barbell Bench Press 2 12 1 min. 1 set easy weight, 2nd set moderate strain weight.
Decline Barbell Bench Press 1 6-8 90 sec. Go heavy & use spotter to help you on the final 2-3 reps.
Incline Dumbbell Bench Press (45 degrees) 2 12 1 min. 1 set easy weight, 2nd set moderate strain weight.
Incline Dumbbell Bench Press (45 degrees) 1 6-8 90 sec Go heavy & use spotter to help you on the final 2-3 reps.
Dumbbell Fly 2 12 1 min. 1st set light, 2nd moderate.
Dumbbell Fly 1 8-10 90 sec. Go heavy & use spotter to help you on the final 2-3 reps.
Concentration Curl (left) 2 12 NO REST 1st set light, 2nd moderate. Superset with next.
Concentration Curl (right) 2 12 45 sec. 1st set light, 2nd moderate. Back to left arm.
Concentration Curl (left) 1 6-8 NO REST Go heavy & use right hand to help you on the final 2-3 reps.
Concentration Curl (right) 1 6-8 90 sec. Go heavy & use left hand to help you on the final 2-3 reps.
Barbell Curls 2 12 1 min. 1st set light, 2nd moderate.
Barbell Curls 1 6-8 90 sec. Go heavy & use spotter to help you on the final 2-3 reps.
Weighted Crunces 3 20 1 min. Straight, left side, and right side.
Day 2 - Tuesday (Back & Abs)

Music 🔊 EDM | GYM

Exercise Sets Reps Rest Time Notes
Treadmill Walking 1 x 10 min. 1 10
Bent-arm Dumbbell Pull-over 2 10-12 1 min. 1st set light, 2nd moderate.
Bent-arm Dumbbell Pull-over 1 8-10 90 sec. Go heavy & use spotter to help you on the final 2-3 reps.
Close Grip Pull-down 2 10-12 1 min. 1st set light, 2nd moderate.
Close Grip Pull-down 1 8-10 90 sec. Go heavy & use spotter to help you on the final 2-3 reps.
Single Arm Dumbbell Row 2 10-12 1 min. Both left and right arm. 1st set light, 2nd moderate.
Single Arm Dumbbell Row 1 8-10 90 sec. Go heavy.
Cable Seated Row 2 10-12 1 min. 1st set light, 2nd moderate.
Cable Seated Row 1 8-10 90 sec. Go heavy.
Barbell Deadlift 2 10-12 1 min. Lower the bar only to mid shin on each rep. 1st set light, 2nd moderate.
Barbell Deadlift 1 8-10 90 sec. Go heavy.
Bodyweight Abs 5 50 30 sec. Abs of your choice.
Day 3 - Wednesday (REST)

Day 4 - Thursday (Shoulders & Triceps & Abs)

Music 🔊 EDM | GYM

Exercise Sets Reps Rest Time Notes
Treadmill Walking 1 10
Seated Dumbbell Shoulder Press 2 10-12 1 min. Moderate strain.
Seated Dumbbell Shoulder Press 1 6-8 90 sec. Heavy to failure with spotter on the last 2-3 reps.
Dumbbell Lateral Raise 2 10-12 1 min. Moderate strain.
Dumbbell Lateral Raise 1 8-10 90 sec. Heavy to failure with spotter on the last 2-3 reps.
Single-arm Cable Lateral Raise 2 10-12 1 min. Moderate strain.
Single-arm Cable Lateral Raise 1 8-10 90 sec. Heavy to failure with spotter on the last 2-3 reps.
Seated Rear Delt Fly 2 10-12 1 min. Moderate strain.
Seated Rear Delt Fly 1 8-10 90 sec. Heavy to failure with forsed last 2-3 reps.
Cable Rope Push-down 2 10-12 1 min. Moderate strain.
Cable Rope Push-down 1 8-10 90 sec. Heavy to failure with spotter on the last 2-3 reps.
Skullcrushers 2 10-12 1 min. Moderate strain.
Skullcrushers 1 8-10 90 sec. Heavy to failure with spotter on the last 2-3 reps.
Seated Triceps Press 2 10-12 1 min. Moderate strain.
Seated Triceps Press 1 8-10 90 sec. Heavy to failure with spotter on the last 2-3 reps.
Weighted Crunces 3 20/20/20 1 min. Straight, Left Side, Right Side
Day 5 - Friday (Legs & Abs)

Music 🔊 EDM | GYM

Exercise Sets Reps Rest Time Notes
Treadmill Walking 1 x 10 min. 1 10 min.
Lying Cross-over Lower Back Stretch 1 12
Inchworm (Suitcase Walk) 1 12
Standing Hamstring Stretch (Pick Raspberries) 1 12
Leg Extension 2 12 1st light, 2nd moderate.
Leg Extension 1 12 Heavy and to failure + 2-3 reps with spotter.
Leg Press 2 12 1st light, 2nd moderate.
Leg Press 1 12 Heavy and to failure + 2-3 reps with spotter.
Hack Squat 2 12 Moderate strain.
Hack Squat 1 12 Heavy and to failure + 2-3 reps with spotter.
Seated Leg Curl 2 12 Moderate strain.
Seated Leg Curls 1 12 Heavy and to failure + 2-3 reps with spotter.
Barbell Stiff-legged Deadlift 2 12 Moderate strain.
Barbell Stiff-legged Deadlift 1 12 Heavy and to failure + 2-3 reps with spotter.
Leg Press Calf Raise 2 12 1st set moderate, 2nd to failure + 15 sec. rest + to failure again.
Machine Seated Calf Raise 2 8-12 4 sec. up, 4 sec. down. Inside, Straight, Out.
Bodyweight Abs 5 50 Abs of your choice.
Day 6 - Saturday (REST)

Day 7 - Sunday (REST)

Week 6

Day 1 - Monday (Chest & Biceps & Abs)

Music 🔊 EDM | GYM

Exercise Sets Reps Rest Time Notes
Treadmill Walking 1 10
Rotator Cuffs 2 12 Warm-up.
Decline, Flat, And Incline Push-ups 2 20/20/20 90 sec. 20 of each kind.
Decline Barbell Bench Press 2 10-12 1 min. Moderate strain.
Decline Barbell Bench Press 1 6-8 90 sec. Heavy and to failure + 2-3 reps with spotter.
Incline Dumbbell Bench Press 2 10-12 1 min. Moderate strain.
Incline Dumbbell Bench Press 1 6-8 90 sec. Heavy and to failure + 2-3 reps with spotter.
Dumbbell Chest Fly 2 12 1 min. Moderate strain.
Dumbbell Chest Fly 1 6-8 90 sec. Heavy and to failure + 2-3 reps with spotter.
Decline Dumbbell Chest Fly 2 12 1 min. Moderate strain.
Decline Dumbbell Chest Fly 1 6-8 90 sec. Heavy and to failure + 2-3 reps with spotter.
Low to High Cable Machine 2 12 1 min. Moderate strain.
Low to High Cable Machine 1 6-8 90 sec. To failure + 2-3 forced reps.
Chest Height Cable Machine 2 12 1 min. Moderate strain.
Chest Height Cable Machine 1 6-8 90 sec. To failure + 2-3 forced reps.
High To Low Cable Machine 2 12 1 min. Moderate strain.
High To Low Cable Machine 1 6-8 90 sec. To failure + 2-3 forced reps.
Day 2 - Tuesday (Back & Abs)

Music 🔊 EDM | GYM

Exercise Sets Reps Rest Time Notes
Treadmill Walking 1 10 min.
Bent-Arm Dumbbell Pull-over 2 10-12 1 min. Moderate strain.
Bent-Arm Dumbbell Pull-over 1 6-8 90 sec. To failure with spotter on the last 2-3 reps.
Close Grip Pull-down 2 10-12 1 min. Moderate strain.
Close Grip Pull-down 1 6-8 90 sec. To failure with spotter on the last 2-3 reps.
Single Arm Dumbbell Row 2 10-12 1 min. Moderate strain. Do both arms and NO REST between the arms.
Single Arm Dumbbell Row 1 6-8 90 sec. To failure with spotter on the last 2-3 reps.
Cable Seated Row 2 10-12 1 min. Moderate strain.
Cable Seated Row 1 6-8 90 sec. To failure with spotter on the last 2-3 reps.
Barbell Deadlift 2 10-12 1 min. Moderate strain. Lower the bar only to mid shin.
Barbell Deadlift 1 6-8 90 sec. To failure with spotter on the last 2-3 reps.
Bodyweight abs of your choice, 250 reps 5 50 30 sec. Abs of your choice.
Day 3 - Wednesday (REST)

Day 4 - Thursday (Shoulders & Triceps & Abs)

Music 🔊 EDM | GYM

Exercise Sets Reps Rest Time Notes
Treadmill Walking 1 10 min.
Seated Dumbbell Shoulder Press 2 12 1 min. Moderate strain.
Seated Dumbbell Shoulder Press 1 6-8 90 sec. Heavy to failure with spotter on the last 2-3 reps.
Seated Front Dumbbell Together Press 2 12 1 min. Moderate strain.
Seated Front Dumbbell Together Press 1 8-10 90 sec. Heavy to failure with spotter on the last 2-3 reps.
Dumbbell Lateral Raise 2 12 1 min. Moderate strain.
Dumbbell Lateral Raise 1 8-10 90 sec. Heavy to failure forcing last 2-3 reps.
Single-arm Cable Lateral Raise 2 12 1 min. Moderate strain.
Single-arm Cable Lateral Raise 1 8-10 90 sec. Heavy to failure forcing last 2-3 reps.
Bent Over Rear Delt Fly 2 12 1 min. Moderate strain.
Bent Over Rear Delt Fly 1 8-10 90 sec. Heavy to failure forcing last 2-3 reps.
Reverse Machine Fly 2 12 1 min. Moderate strain.
Reverse Machine Fly 1 8-10 90 sec. Heavy to failure forcing last 2-3 reps.
Cable Rope Half-Range Ppush-down 2 30 90 sec. Rotate wrists, palm down.
Single Arm Cable Rope Push-down 2 12 1 min. Moderate strain. Add wrist rotation, palm down.
Single Arm Cable Rope Push-down 1 8-10 90 sec. Heavy to failure forcing last 2-3 reps.
Cable Rope Push-down 2 12 1 min. Moderate strain. Add wrist rotation.
Day 5 - Friday (Legs & Abs)

Day 6 - Saturday (REST)

Music 🔊 EDM | GYM

Exercise Sets Reps Rest Time Notes
Lying Cross-over Lower Back Stretch 1 12
Inchworm 1 6 Suicase walk
Standing Hamstring Stretch 1 12 Pick raspberries.
Empty Bar Squats 1 100 2 min. Take as many sets as you need. As little rest as possible.
Leg Extension 2 10-12 1 min. Moderate strain.
Leg Extension 1 8-12 90 sec. To failure with forced 2-3 reps after failure.
Leg Press Feet Together Toes Out 2 10-12 1 min. Moderate strain.
Leg Press Feet Together Toes Out 1 8-12 90 sec. To failure + additional 2-3 reps after failure.
One And Half Leg Press 2 10-12 1 min. Half rep + full rep = 1 rep. Feet shoulder width apart. Moderate strain.
One And Half Leg Press 1 8-12 90 sec. To failure + additional 2-3 reps with spotter after failure.
Half Rep Leg Press 2 30 90 sec. Bottom half range of motion only. Feet wide apart and high.
Kneeling Quad Extension 3 12-15 1 min.
Barbell Hip Thrust 3 8-12 90 sec. 3 sec. hold on the top.
Goblet Squats 2 10-12 1 min. Moderate strain.
Goblet Squats 1 8-12 90 sec. To failure with spotter on the last 2-3 reps.
Seated Leg Curl 2 10-12 1 min. Moderate strain.
Seated Leg Curl 1 8-12 90 sec. To failure with spotter on the last 2-3 reps.
Day 7 - Sunday (REST)

Music 🔊 EDM | GYM

Exercise Sets Reps Rest Time Notes
The Workout Is Completed!
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