Week 1

Day 1 - Monday (Chest & Abs)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Incline bench press	2	10	1 min.	Warm-up sets
Incline bench press	5	12/10/8/6/6	90 sec.	Double drop set after the last set
Incline dumbbell bench press	5	10	1 min.	Double drop set after the last set
Dumbbell bench press	4	10	1 min.
Incline dumbbell chest fly	4	12	1 min.
Machine chest fly	4	12	1 min.	Double drop set after the last set
High-to-low cable chest fly	6	12-15	NO REST	SUPERSET WITH NEXT EXERCISE.
Push-up	6	12-15	1 min.	Back to high to low fly
Weighted sit-up - 4 x 10, rest	4	10	1 min.
Suspended crunch - 4 x 10, rest 1 min.	4	10	1 min.
Hanging exercise ball leg raise - 4 x 10, rest 1 min.	4	10	1 min.

Day 2 - Tuesday (Back & Abs)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Lat pull-down	2	10	1 min.	Warm-up sets.
Lat Pull-down	5	12/10/10/10/8	90 sec.	Double drop set after the last set
Barbell Bent Over Row	4	12	90 sec.	Double drop set after the last set.
Single Arm (left) Dumbbell Row	4	12	NO REST	SUPERSET WITH NEXT EXERCISE.
Single arm (right) dumbbell row	4	12	1 min.	Back to left hand.
T-bar Row	4	10	1 min.
Cable Seated Row	5	8-10	1 min.
Back Extension	4	12	1 min.	Add extra weight.
Ab Wheel Roll-out	4	10	NO REST
Hanging Leg Raise	4	10	NO REST
Medicine Ball Russian Twist	4	20	90 sec.	Back to ab wheel roll-outs

Day 3 - Wednesday (Legs - quads & calves)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Barbell Back Squat	2	10	1 min.	Warmup sets.
Barbell Back Squat	5	12/10/10/8/6	2 min.
Hack Squat	4	12-15	90 sec.	Single drop set after the last set.
Leg Press	5	20/15/15/15/10	90 sec.	Double drop set after the last set.
Leg Extension	4	15	1 min.	Triple drop set after the last set.
Smith Machine Standing Calf Raise	4	10-12	1 min.
Machine Seated Calf Raise	4	12-15	NO REST	SUPERSET WITH NEXT EXERCISE.
Leg Press Calf Raise	4	12-15	1 min.	Back to machine seated calf raise.

Day 4 - Thursday (Shoulders & Abs)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Seated Barbell Shoulder Press	2	10	1 min.	Warm-up sets.
Seated Barbell Shoulder Press	5	12/10/10/10/8	90 sec.	Double drop set after the last set.
Neutral Grip Arnold Press	4	10	1 min.
Dumbbell Lateral Rraise	4	12	1 min.	Double drop set after the last set.
EZ-Bar Front Raise	4	12	1 min.
Incline Dumbbell Reverse Fly	4	12	1 min.	Double drop set after the last set.
Standing Dumbbell Shrug
Elevated Side Plank With Hip Dip (Left)	4	12	NO REST	Feet on the bench. SUPERSET WITH NEXT EXERCISE.
Elevated Side Plank With Hip Dip (Right)	4	12	1 min.	Feet on the bench. Back to left side.
Half Turkish Get-up (Left Side)	4	12	NO REST	SUPERSET WITH NEXT EXERCISE.
Half Turkish Get-up (Right Side)	4	12	1 min.	Back to left side.
Hollow Body Hold	6	60 sec.	1 min.

Day 5 - Friday (Arms)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Barbell Curl	2	10	1 min.	Warmup sets.
Barbell Curl	4	10	45 sec.	Double drop set after the last set.
Alternating Biceps Curl	4	12	45 sec.	Single drop set after the last set.
EZ Preacher Curl	4	12	45 sec.
Incline Dumbbell Biceps Curl	4	12	45 sec.	Double drop set after the last set.
Alternating Hammer Curl	4	10	45 sec.	Double drop set after the last set.
Overhead Cable Curl	6	15	45 sec.
EZ-bar Skullcrusher	4	10	45 sec.	Double drop set after the last set.
Seated Triceps Press	4	12	45 sec.	Single drop set after the last set.
Triceps Dip With Extra Weight	4	12	1 min.	Double drop set after the last set.
Cable Rope Push-down	4	15/12/10/10	45 sec.	Single drop set after the last set.
Cable V-bar Push-down	6	12	NO REST	SUPERSET WITH NEXT EXERCISE.
Diamond Push-up	6	12	1 min.	Back to V-bar push-down.

Day 6 - Saturday (Legs - Hamstrings)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Lying Leg Curl	2	10	1 min.	Warmup sets.
Lying Leg Curl	5	15	1 min.
Dumbbell Stiff-legged Deadlift	4	12	90 sec.
Leg Press	5	20	NO REST	Feet high and wide. Superset with the next exercise.
Dumbbell Walking Lunge	5	20	1 min.	Back to leg press.
Leg Curl	6	12-15	1 min.	Add 5 partial reps after reaching failure after each set.

Day 7 - Sunday (REST)

Week 2

Day 1 - Monday (Chest & Abs)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Incline Dumbbell Bench Press	2	10	1 min.	Warm-up sets
Incline Dumbbell Bench Press	6	12/10/8/8/8/8	1 min.	Double drop set after the last set.
Barbell Bench Press	4	12/10/10/8	1 min.	Medium width grip. Double drop set after the last set.
30 Degree Incline Dumbbell Fly	4	12	1 min.
Machine Chest Press	5	12	1 min.	Double drop set after the last set.
Cable Fly	4	12	NO REST	Chest height. SUPERSET WITH NEXT EXERICSE.
Incline Push-ups	4	To failure	1 min.	Back to cable fly.
Low To High Cable Fly	4	12	NO REST	SUPERSET WITH NEXT EXERICSE.
Flat Push-up	4	12	1 min.	Back to low-to-high cable fly.
Barbell Floor Wiper	4	24	NO REST	TRISET WITH NEXT 2 EXERICSES.
Decline Plate Sit-up	4	24	NO REST	TRISET ONTO THE NEXT EXERICSE.
Decline Sit-up Twist	4	24	90 sec.	Back to floor wipers.

Day 2 - Tuesday (Back & Abs)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Pull-up	2	5-10	1 min.	Warm-up sets.
Weighted Pull-up	4	12/10/10/8	90 sec.	Single drop set after the last set.
Reverse Grip Lat Pull-down	4	10	90 sec.	Double drop set after the last set.
Reverse Grip Bent Over Barbell Row	4	12	90 sec.	Double drop set after the last set.
V-bar Pull-down	4	12/10/10/10	1 min.	Double drop set after the last set.
Cable Seated Row - 6 x 15, NO REST	6	15	NO REST	SUPERSET WITH NEXT EXERCISE.
Straight Arm Rope Pull-down	6	15	45 sec.	Back to seated row.

Day 3 - Wednesday (Legs - quads & calves)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Barbell Back Squat	2	10	1 min.	Warm-up sets.
Barbell Back Squat	5	10/8/6/4/4	2 min.
Leg Press	4	20	90 sec.
Barbell Stiff-legged Deadlift	4	10-12	2 min.
Lying Leg Curl - 6 x 15,	6	15	NO REST	Add 5 partial reps after failure in each set. SUPERSET WITH NEXT EXERCISE.
Leg Extension	6	15	1 min.	Add 5 partial reps after failure in each set. Go back to lying curls.
Leg Press Calf Raise	4	12	1 min.	Double drop set after the last set.
Machine Seated Calf Raise	4	15	1 min.
Dumbbell Straight-legged Hip Raise	4	12	1 min.
Decline Reverse Crunch	4	15	45 sec.
Kneeling Cable Oblique Crunch	4	12	1 min.

Day 4 - Thursday (Shoulders & Abs)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Seated Dumbbell Shoulder Press	2	10	NO REST	Warm-up sets. SUPERSET WITH NEXT EXERCISE.
Seated Dumbbell Lateral Raise	2	10	1 min.	Warm-up sets. Back to shoulder press.
Seated Dumbbell Shoulder Press	5	12/10/10/10/8	NO REST	Double drop set after the last set. SUPERSET WITH NEXT EXERCISE.
Seated Dumbbell Lateral Raise	5	12	90 sec.	Double drop set after the last set. Back to shoulder press.
Leg Press Shoulder Press	4	12	NO REST	Double drop set after the last set. SUPERSET WITH NEXT EXERCISE.
EZ-bar Front Raise	4	12	90 sec.	Double drop set after the last set. Back to leg press shoulder press.
Bent Over Low Cable Fly	4	12-15	NO REST	SUPERSET WITH NEXT EXERCISE.
Standing Face Pull	4	12-15	1 min.	Back to low cable fly.
Cable Straight-bar Upright Row	4	10	NO REST	SUPERSET WITH NEXT EXERCISE.
Cable Straight-bar Front Raise	4	10	1 min.	Back to upright row.
Single-Arm Leaning Cable Lateral Raise (Left)	4	12	NO REST	SUPERSET WITH NEXT EXERCISE.
Single-Arm Leaning Cable Lateral Raise (Right)	4	12	NO REST	Back to left side.

Day 5 - Friday (Arms)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Close-grip EZ-bar Curl	2	10	NO REST	Warmup sets. SUPERSET WITH NEXT EXERCISE.
EZ-bar Skullcrusher	2	10	1 min.	Back to curls.
Close-grip EZ-bar Curl	4	12	NO REST	SUPERSET WITH NEXT EXERCISE.
EZ-bar Skullcrusher	4	12	1 min.	Back to curls.
Seated Dumbbell Biceps Curl	4	12	NO REST	Single drop set after the last set.
Seated Triceps Press	4	12	1 min.	Single drop set after the last set. Back to biceps curls.
Seated Hammer Curl On Incline Bench	4	12	NO REST	Single drop set after the last set.
Incline Dumbbell Overhead Triceps Extension	4	12	1 min.	Single drop set after the last set. Back to hammer curls.
EZ-bar Spider Curl	4	12-15	NO REST	Lying belly-down on incline bench.
Machine Triceps Dip	4	12-15	1 min.	Back to spider curl.
Cable Straight-bar Bbiceps Curl	6	15	NO REST
Cable Straight-bar Push-down	6	15	1 min.	Back to curls.
Hanging Oblique Crunch - 4 x 8 each side, NO REST	4	16	NO REST	8 on each side.
BOSU knee tuck, NO REST	4	16	NO REST
Lateral Bars Knee Rais	4	15	90 sec.	Knee raises in dip position. Back to hanging oblique crunches.

Day 6 - Saturday (Legs - Hamstrings)

Day 7 - Sunday (REST)

Week 3

Day 1 - Monday (Chest & Abs)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Barbell Bench Press	2	10	1 min.	Medium width grip. Warm-up sets.
Barbell Bench Press	6	12/10/8/8/6/6	1 min.	Medium width grip. Double drop set after the last set.
Incline Bench Press	5	10/10/8/8/6	1 min.	Rest pause (15 sec) then push 2-3 morre reps after 3rd and 4th set + double drop set after the last set.
Smith Machine Incline Chest Press	4	12	1 min.	Double drop set after the last set.
Incline Cable Chest Fly	5	12	NO REST	SUPERSET WITH NEXT EXERCISE.
Incline Cable Chest Press	5	12	30 sec.	Back to incline cable chest fly.
Machine Chest Fly	6	12-15	30 sec.
Push-up	1	100	15 sec.	Take as many sets as you need with short rest time.
Pallof Press (Left)	4	12	NO REST	TRIEST WITH NEXT 2 EXERCISES.
Pallof Press (Right)	4	12	NO REST	CONTINUE TRISET WITH NEXT EXERCISE.
Decline Bar Press Sit-up	4	15	90 sec.	Back to pallof press - left.
Spider Crunch	4	12	NO REST	SUPERSET WITH NEXT EXERCISE.
Toe Touch	4	15	1 min.	Bacck to spider crunch.

Day 2 - Tuesday (Back & Abs)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Barbell deadlift	2	5-10	1 min.	Warm-up sets.
Barbell deadlift	5	12/10/8/8/6	2 min.
Lat pull down	4	10	90 sec.
Incline dumbbell row	4	12	1 min.	Double drop set after the last set.
Neutral grip lat pull down	4	12	90 sec.
Cable lying twist on the ball (left)	4	15	NO REST	SUPERSET WITH NEXT EXERCISE.
Cable lying twist on the ball (right)	4	15	1 min.
Hanging windshield wiper	4	6-12	1 min.
Reverse ab rollout	4	12	1 min.

Day 3 - Wednesday (Legs - quads & calves)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Leg extension	2	10	1 min.	Warm up sets.
Leg extension	5	15	1 min.
Barbell front squat	4	10	2 min.
Smith machine Bulgarian split squat (left)	4	12	NO REST	Back to the left side.
Smith machine Bulgarian split squat (right)	4	12	90 sec.	Back to the left side.
Dumbbell goblet squat	4	12-15	90 sec.	Double drop set after the last set.
Smith machine standing calf raise	5	10	1 min.
Leg press calf raise	4	12	1 min.
Seated leg tuck with dumbbell	4	15	NO REST	TRISET WITH THE NEXT 2 EXCERCISES
Lying leg lift	4	15	NO REST	TRISET WITH THE NEXT 2 EXCERCISES
Flutter kick	4	1 min.	90 sec.	Back to seated leg tuck.

Day 4 - Thursday (Shoulders & Abs)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Seated barbell shoulder press	2	10	NO REST
Seated dumbbell lateral raise -	2	10	1 min.	Warm up sets + back to barbell shoulder press.
Seated BANDED barbell shoulder press	5	8-10	NO REST
Seated dumbbell lateral raise	5	12	90 sec.	Double drop set after the last set.
Alternating dumbbell front raise	4	24	1 min.
Single arm leaning cable lateral raise (left)	4	12	NO REST
Single arm leaning cable lateral raise (right)	4	12	45 sec.	Back to the left side + double drop set after the last set.
Smith machine behund the head press	4	12	NO REST
Plate fron raise	4	12	1 min.	Pause 1 sec. at the top.
Machine rear delt fly	4	12-15	1 min.	Opposite of machine chest fly.
Barbell shrug	6	12	1 min.

Day 5 - Friday (Arms)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Alternating biceps curl	2	20	1 min.	warm up sets
Alternating biceps curl	4	24/20/16/16	45 sec.	Double drop set after the last set.
Close grip EZ-bar curl	4	10	45 sec.
Single arm dumbbell preacher curl (left)	4	12	NO REST
Single arm dumbbell preacher curl (right)	4	12	45 sec.	Back to left.
Hammer curl	4	21	1 min.	7 in the bottom half, 7 in upper half, 7 full range of motion.
EZ-bar spider curl (incline bench)	4	12	NO REST
Incline dumbbell biceps curl	4	12	45 sec.	Back to spider curl.
Reverse grip EZ-bar curl	4	15	45 sec.
Cable rope push-down	5	15	45 sec.
Seated triceps press	4	12	45 sec.
EZ-bar skullcrusher	4	10	1 min.	Double drop set after the last set.
Triceps dip	4	10	1 min.	Add weight if possible. Double drop set after the last set.
Single arm reverse grip cable push down (left)	4	12	NO REST
Single arm reverse grip cable push down (right)	4	12	45 sec
Low cable overhead triceps extension	6	12-15	45 sec.

Day 6 - Saturday (Legs - Hamstrings)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Barbell hip thrust	4	10	1 min.
Leg curl	2	10	1 min.	Warm up sets.
Leg curl	4	15/12/12/10	1 min.
Single leg leg press (left)	5	20	NO REST
Single leg leg press (right)	5	20	NO REST
Lying leg curl	5	15	1 min.
Glute ham raise	3	8	1 min.

Day 7 - Sunday (REST)

Week 4

Day 1 - Monday (Chest & Abs)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Incline dumbbell bench press	2	10	1 min.	Warm up sets.
Incline dumbbell bench press	6	12/10/8/8/8/20	90 sec.
Dumbbell bench press	5	12/10/10/10/10	90 sec.
Smith machine incline bench press (30 degrees)	4	10/10/8/6	1 min.
High-to-low cable chest fly	6	12	NO REST
High-to-low cable press	6	10	30 sec.	Back to chest fly.
Incline dumbbell chest fly	4	10	NO REST
Dumbbells together incline bench press	4	10	30 sec.	Back to chest fly.
Weighted sit up	4	10	1 min.
Barbell roll out	4	12	1 min.
Spider crawl	4	20	1 min.

Day 2 - Tuesday (Back & Abs)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Cable seated row	2	10	1 min.	Warm up sets.
Cable seated row	5	15	1 min.
Barbell bent over row	3	12	90 sec.
Reverse grip bent over row	3	12	90 sec.	Double drop set after the last set.
T-bar row	4	10/10/10/8	90 sec.	Double drop set after the last set.
Single arm dumbbell row (left)	4	12/10/10/10	NO REST	Double drop set after the last set.
Single arm dumbbell row (right)	4	12/10/10/10	1 min.	Double drop set after the last set.
Pull up	As many sets as needed	50 reps
Medicine ball slam	4	15	NO REST
Hanging toes-to-bar	5	5-10	NO REST
Medicine ball twist	4	20	90 sec.	Back to ball slams.

Day 3 - Wednesday (Legs - quads & calves)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Barbell back squat	2	10	1 min.	Warm up sets.
Barbell back squat	6	8/6/5/5/5/15	2 min.
Leg press	5	15/12/10/10/10	90 sec.	Strip set after the final set.
Dumbbell walking lunge	4	24	NO REST
Dumbbell squat	4	12	90 sec.	Back to lunges.
Single leg lying leg curl (left)	4	10-12	NO REST	Partial reps after each set + double drop set after the final set.
Single leg lying leg curl (right)	4	10-12	1 min.	Partial reps after each set + double drop set after the final set (back to left).
Machine seated calf raise	4	12-15	1 min.
Leg press calf raise	4	15-20	1 min.

Day 4 - Thursday (Shoulders & Abs)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Dumbbell lateral raise	2	10	1 min.	Warm up sets.
Dumbbell lateral raise	5	12	1 min.	Run the rack after the final set.
Seated dumbbell shoulder press	4	12/10/10/10	1 min.	Double drop set after the final set.
Smith machine shoulder press	5	12/10/10/10/8	1 min.	Double drop set after the final set aiming for 20 reps.
Dumbbell front raise	4	12	NO REST	SUPERSET WITH THE NEXT EXCERCISE
Incline dumbbell reverse fly	4	12	1 min.	Back to front raise.
Standing face pull	6	12	45 sec.
Hanging toes-to-bar	4	10-15	NO REST
Landmine twist	4	24	90 sec.	Back to toes-to-bar.
Suspended oblique crunch	4	24	NO REST
Barbell press sit-up on smith machine	4	15	90 sec.	Back to oblique crunch.

Day 5 - Friday (Arms)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Cable straight bar biceps curl	2	10	NO REST	Warm up sets.
Cable straight bar push-down	2	10	1 min.	Warm up sets.
Cable straight bar biceps curl	5	15	NO REST
Cable straight bar push-down	5	15	1 min.	Back to cable biceps.
Barbell curl	4	10	NO REST	Double drop set after the final set.
Barbell skullcrusher	4	10	1 min.	Double drop set after the final set.
Incline dumbbell biceps curl	4	12	NO REST	Triple drop set after the final set with 30 sec. of intra-set with stretching between each drop.
Doubule-arm triceps kick-back	4	12	1 min.
Cable rope hammer curl	4	15	NO REST
Triceps dip	4	15	1 min.	Back to hammer curls.
Cable overhead triceps extension	4	12	NO REST	Triple drop set after the final set with 30 sec. of intra-set with stretching between each drop.
Squatting cable straight-bar biceps curl	4	12	1 min.	Back to overhead triceps.
Overhead cable curl	6	12-15	NO REST
Diamond push-up	6	12-15	1 min.

Day 6 - Saturday (Legs - Hamstrings)

Day 7 - Sunday (REST)

Week 5

Day 1 - Monday (Chest & Abs)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Incline bench press	2	10	1 min.	Warm up sets.
Incline bench press	6	10/10/8/8/6/6	1 min.
Incline dumbbell bench press	5	8-12	1 min.	Double drop set after the final set.
Dumbbell bench press	5	12/10/8/6/20	1 min.
Incline cable chest fly	4	12-15	1 min.
Machine chest fly	4	15	NO REST
Push up	4	15	1 min.	Back to chest fly.
Machine chest press	6	12-15	1 min.	Triple drop set after the final set.
Chin-up crunch (abs)	4	12	NO REST
Standing cable twist (left)	4	12	NO REST
Standing cable twist (right)	4	12	NO REST
Suitcase	3	12	90 sec.	Back to chin-up crunch.

Day 2 - Tuesday (Back & Abs)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Kneeling High Cables Pull-down	2	10	1 min.	Warm-up sets.
Kneeling High Cables Pull-down	4	12-15	90 sec.	First 4 sets to failure with 5 additional partial reps + double drop set after the final set.
Incline Face-up Cable Pull-down	4	10-12	1 min.	Double drop set after the final set.
V-bar Pull-down	4	10	NO REST	SUPERSET WITH NEXT EXERCISE.
Leaning back V-bar Pull Down	4	6-8	90 sec.	Back to v-bar pull down.
Cable Seated Row	5	12	45 sec.	Wide grip. Double drop set after the final set.
Straight-arm Rope Pull-down	4	12-15	45 sec.

Day 3 - Wednesday (Legs - quads & calves)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Barbell back squat	2	10	1 min.	Warm up sets.
Barbell back squat	4	15	2 min.
Barbell front squat	4	15	2 min.
Leg press	6	20/15/15/15/15/15	45 sec.	Use blood flow restriction.
Single-leg leg extension (left)	4	15	NO REST	Double drop set after the final set.
Single-leg leg extension (right)	4	15	1 min.	Double drop set after the final set.
Leg press calf raise	5	10	1 min.	Triple drop set after the final set with 30 sec. of intra-set stretching between each drop.
DumbbellV-sit cross jab	4	24	NO REST
Push up to side plank	4	24	90 sec.	Back to jabs.
Ab wheel roll-out	4	15	NO REST
Decline kayak	4	24	90 sec.	Back to wheel roll-outs.

Day 4 - Thursday (Shoulders & Abs)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Seated dumbbell shoulder press	2	10	1 min.	Warm up sets.
Seated dumbbell shoulder press	5	12/10/8/6/6	90 sec.	Double drop set after the final set.
Standing barbell shoulder press	4	12/10/8/6	90 sec.	Double drop set after the final set.
Seated dumbbell lateral raise	4	12-15	45 sec.
Single-arm leaning cable lateral raise (left)	4	12	NO REST	Double drop set after the final set.
Single-arm leaning cable lateral raise (right)	4	12	45 sec.	Back to left. Double drop set after the final set.
Machine shoulder press	4	12	1 min.	Quadruple drop set after the final set.
Alternating dumbbell front raise	4	20	NO REST
Standing dumbbell upright row	4	10	1 min.	Back to front raise.
High cable reverse fly	6	12	1 min.
Standing dumbbell shrug	4	12	45 sec.
Decline sit-up	4	15	NO REST
Shoulder tap	4	30	NO REST
Landmine twist	4	20	90 sec.	Back to decline sit-ups.

Day 5 - Friday (Arms)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Barbell curl	2	10	1 min.	Warm up sets.
Barbell curl	5	8-10	1 min.	Single drop set after each set aiming for 15 reps.
Seated alternating biceps curl	4	24	45 sec.	Double drop set after the final set.
Single arm hammer preached curl (left)	4	12	NO REST
Single arm hammer preached curl (right)	4	12	45 sec.
Incline dumbbell biceps curl	4	12	1 min.	Triple drop set after the final set with 30 sec. of intra-set stretching between each drop.
Standing EZ-bar curl	4	12	1 min.	Double drop set after the final set.
Cable concetration curl (left)	5	12	NO REST
Cable concetration curl (right)	5	12	45 sec.
Triceps dip	5	8-12	1 min.	Add weight if possible. Double drop set after the final set.
Cable V-bar push down	4	12	45 sec.	Double drop set after the final set.
Cable overhead triceps extension	5	10-12	45 sec.	Double drop set after the final set.
Dumbbell skullcrusher	4	20/15/12/10	1 min.
Cable rope push down	6	12-15	NO REST
Diamond push-up	6	12-15	1 min.	Back to cable rope push down.

Day 6 - Saturday (Legs - Hamstrings)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Feet high leg press	2	10	1 min.	Warm up sets.
Feet high leg press	5	15	90 sec.
Smith machine Bulgarian split squat (left)	4	10	NO REST
Smith machine Bulgarian split squat (left)	4	10	90 sec.
Barbell stiff-legged deadlift	4	12	2 min.
Lying leg curl	6	15	45 sec.	Use blood flow restriction on all sets.

Day 7 - Sunday (REST)

Week 6

Day 1 - Monday (Chest & Abs)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Dumbbell Bench Press	2	10	1 min.	Warm-up sets.
Dumbbell Bench Press	5	12/10/8/6/6	1 min.	Double drop set after the final set.
Incline Dumbbell Bench Press	4	12/10/10/8	1 min.	Double drop set after the final set.
Smith Machine Incline Bench Press	4	12	1 min.	Add 30 sec. intra-stretching after the final set.
High-To-Low Cable Chest Fly	4	10	NO REST	Triset with next 2 exercises.
Low-To-High Cable Chest Fly	4	10	NO REST	Triset with next exercise.
Push-up	4	10	1 min.	Back to high-to-low.
Machine Chest Fly	6	12-15	45 sec.
Dumbbell V-sit Cross Jab	4	20	1 min.
Parallel Bars Leg Raise	4	12	1 min.
Decline Press Sit-up	4	15	90 sec.

Day 2 - Tuesday (Back & Abs)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Dumbbell Bent Over Row	2	10	1 min.	Warmup sets.
Dumbbell Bent Over Row	4	12/10/10/10	1 min.	Double drop set after the final set.
Neutral-grip Lat Pull Down	4	12	90 sec.	Double drop set after the final set.
Rack Pull	5	12/10/10/10/10	1 min.	Deadlift from rack right above knees.
Lat Pull-down	4	12	NO REST	SUPERSET WITH NEXT EXERCISE.
Cable Seated Row With V-bar	4	12	90 sec.	Back to lat pull-down.
Hanging Oblique Crunch	4	12	NO REST	SUPERSET WITH NEXT EXERCISE.
Parallel Bars Knee Raise	4	12	90 sec.	Back to hanging oblique crunch.
Suspended Oblique Crunch	4	12	NO REST	SUPERSET WITH NEXT EXERCISE.
Side Plank On Ball (Left)	4	6	NO REST	SUPERSET WITH NEXT EXERCISE.
Side Plank On Ball (Right)	4	6	1 min.	SUPERSET WITH NEXT EXERCISE.

Day 3 - Wednesday (Legs - quads & calves)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Leg press	2	10	NO REST	Warm up sets.
Dumbbell walking lunge	2	10	1 min.	Warm up sets.
Leg press	5	12-15	NO REST
Dumbbell walking lunge	5	24	90 sec.
Smith machine back squat	5	15	90 sec.
Dumbbell stiff-legged deadlift	4	12	90 sec.
Hack squat	3	8-10	90 sec.	Triple drop set after the final set with 30 sec. of intra stretching between drops.
Leg extension	6	15	NO REST	Use blood flow restriction.
Lying leg curl	6	15	NO REST	Use blood flow restriction.
Bodyweight squat	6	15	45 sec.	Use blood flow restriction)(back to leg extension.
Machine seated calf raises	4	10	1 min.	Double drop set after the final set.
Smith machine standing calf raises	4	10	1 min.

Day 4 - Thursday (Shoulders & Abs)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Smith machine shouluder press	2	10	NO REST	Warm up sets.
Dumbbell lateral raise	2	10	1 min.	Back to smith machine. Warm up sets.
Smith machine shouluder press	5	12/10/10/8/8	NO REST	Rest and pause after the 4th set + double drop set after the final set.
Dumbbell lateral laise	5	12	90 sec.	Double drop set after the final set.
Neutral grip Arnold press	5	10	NO REST	Double drop set after the final set.
Dumbbell front raise	5	10	90 sec.	Double drop set after the final set.
Leg press shoulder press	4	12	90 sec.
Incline face-up straight-bar front raise	4	12	NO REST	Double drop set after the final set.
Incline dumbbell reverse fly	4	12	1 min.	Double drop set after the final set.
Single-arm bent-over cable rear delt fly (left)	4	12	NO REST
Single-arm bent-over cable rear delt fly (right)	4	12	NO REST
Standing face pull	4	12	1 min.	Back to delt fly.
Barbell shrug	5	12	1 min.
Feet-elevated bench side plank with a hip dip (left)	4	12	NO REST
Feet-elevated bench side plank with a hip dip (right)	4	12	NO REST
Russian twist with plate	4	20	90 sec.	Back to plank.
Bench mountain climber	4	20	NO REST

Day 5 - Friday (Arms)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Cable straight-bar biceps curl	2	10	NO REST	Warm up sets.
Reverse grip cable straight-bar push-down	2	10	1 min.	Warm up sets.
Cable straight-bar biceps curl	5	15	NO REST
Reverse grip cable straight-bar push-down	5	15	1 min.	Back to biceps curl.
Close grip EZ-bar curl	5	12	NO REST	Double drop set after the final set.
EZ-bar skullcrusher	5	12	1 min.	Double drop set after the final set (back to EZ-bar curl).
Incline dumbbell biceps curl	4	12	NO REST	Triple drop set after the final set with 30 sec. of intra-stretching between drops.
Seated triceps press	4	12	1 min.	Back to incline biceps curl.
EZ-bar preacher curl	4	12	NO REST	Double drop set after the final set.
Double arm triceps kick back	4	12	1 min.	Back to preacher curl + double drop set after the final set.
Cable rope hammer curl	6	15	NO REST	Use blood restriction.
Cable rope push down	6	15	NO REST	Use blood restriction. Back to hammer curl.

Day 6 - Saturday (Legs - Hamstrings)

Day 7 - Sunday (REST)

Week 7

Day 1 - Monday (Chest & Abs)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Machine chest fly	5	12-15	45 sec.
Dumbbell bench press	5	10/8/8/6/4	90 sec.
Smith machine incline bench press	5	10/8/8/8/8	1 min.	Rest and pause after 2nd, 3r, and 4th set + double drop set after the final set.
Dumbbell chest fly	3	10-12	NO REST
Dumbbells together press	3	10-12	45 sec.	Back to chest fly.
Incline dumbbell chest fly	3	10-12	NO REST
Dumbbells together incline chest press	3	10-12	45 sec.	Back to incline chest fly.
Low-to-high chest fly	4	12	NO REST
Push-up	4	12	NO REST
Push up to isometric hold	4	12	1 min.	Until failure then hold in bottom position for 60 sec. Back to low-to-high.

Day 2 - Tuesday (Back & Abs)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Barbell bent-over row	2	10	NO REST	Warm-up sets.
Pull-up	2	5-10	1 min.	Back to bent over row. Warm-up sets.
Barbell bent-over row	5	10	NO REST
Pull up	5	10	90 sec.	Back to barbell bent-over row.
Machine seated row	5	10	1 min.	Double drop set after the final set.
Single arm dumbbell row (left)	4	10	NO REST	Double drop set after the final set.
Single arm dumbbell row (right)	4	10	1 min.	Double drop set after the final set.
Cable seated row wit V-bar	4	12/10/10/10	1 min.	Double drop set after the final set.
Straight-arm bar pull-down	5	15	NO REST
Standing low cable bar row	5	15	45 sec.	Back to bar pull down.
Ab wheel roll-out	4	12	NO REST
Hanging oblique crunch	4	24	90 sec.	Back to ab wheel roll-out.
Seated bar on sholders twist	4	40	NO REST
Barbell press sit-up	4	12	1 min.	Back to twists.

Day 3 - Wednesday (Legs - quads & calves)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Barbell back squat	2	10	1 min.	Warm up sets.
Barbell back squat	7	10	2 min.
Leg press	5	12	90 sec.	Strip set after the final set.
Hack squat	4	15	90 sec.
Leg extension	4	20/15/15/12	NO REST
Leg curl	4	20/15/15/12	1 min.	Back to leg extension.
Barbell stiff-legged deadlifg	4	12	2 min.
Machine seated calf raise	4	12	NO REST
Smith machine standing calf raise	4	12	1 min.	Back to seated calf raise.

Day 4 - Thursday (Shoulders & Abs)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Neutral grip arnold press	2	10	1 min.	Warm up sets.
Neutral grip arnold press	6	12/10/8/8/8/8	90 sec.	Double drop set after the final set.
Standing barbell shoulder press	5	10	90 sec.	Double drop set after the final set.
Dumbbell lateral raise	4	12	1 min.	Double drop set after the final set.
Machine shoulder press	4	12	NO REST	Double drop set after the final set.
Plate front raise	5	12	1 min.	Back to machine shoulder press.
Single arm leaning cable lateral raise (left)	6	12	NO REST
Single arm leaning cable lateral raise (right)	6	12	NO REST
Cable straight bar upright row	6	12	1 min.	Back to leaning lateral raise.
Bent over low cable reverse fly	6	12-15	NO REST
Standing face pull	6	12-15	45 sec.	Back to bent over fly.
Seated dumbbell front raise	5	10	NO REST
Seated dumbbell lateral raise	5	10	NO REST
Bent over dumbbell rear delt fly	5	10	1 min.	Back to front raise.

Day 5 - Friday (Arms)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
EX-bar close grip curl	5	10	1 min.
Seated dumbbell biceps curl	4	10	NO REST
Standing dumbbell biceps curl	4	10	1 min	Back to seated curls.
EZ-bar preacher curl	4	12	NO REST
Incline dumbbell biceps curl	4	12	1 min.	Ater last 2 sets do tripple drop set with 30 sec. of intra-set stretching between each drop (back to EZ-bar preacher curls).
Concentration curl (left)	4	12	NO REST
Concentration curl (right)	4	12	45 sec.
Hammer curl	4	10	45 sec.	Double drop set after the final set.
High cable curl	6	15	45 sec.	Use blood restriction.
Barbell skullcrusher	5	10	1 min.	Double drop set after the final set.
Seated triceps press	4	12	45 sec.	Double drop set after the final set.
Close grip bench press	4	10	1 min.
Underhand straight-bar push-down	4	12	NO REST	Use blood restriction.
Overhand straight-bar push-down	4	12	NO REST	Use blood restriction.
Close grip push up	4	12	1 min.	Back to underhand pull-down. Use blood restriction.
Cable overhead triceps extension	4	12	45 sec.	Ater last 2 sets do tripple drop set with 30 sec. of intra-set stretching between each drop.

Day 6 - Saturday (Legs - Hamstrings)

Day 7 - Sunday (REST)

Week 8

Day 1 - Monday (Chest & Abs)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Incline dumbbell bench press	2	10	1 min.	Warm up sets.
Incline dumbbell bench press	6	12/10/8/8/8/6	1 min.	Triple drop set after each of the last 2 sets + after the final drop rest-pause for 10-15 sec and then try to squeeze 2-4 more reps with the weight you used for the heavy set of 6 reps.
Incline dumbbell bench press	5	8-10	1 min.	30 degrees + double drop set after the final set.
Smith machine bench press	5	10/8/8/8/8	1 min.	Rest-pause after 2nd, 3rd, and 4th set + double drop set after the final set.
Incline cable chest fly	5	12	NO REST
Incline cable chest press	5	10	30 sec.	Back to chest fly.
Dumbbell chest fly	5	12	NO REST
Smith machine push-up	5	10	45 sec.	Start with 10 reps on the floor then move to smith machine and move it 1 notch up after every 10 reps. Stop each set when you can't do any more reps. Back to dumbbell fly.

Day 2 - Tuesday (Back & Abs)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Barbell bent-over row	2	10	1 min.	Warm up sets.
Barbell bent-over row	5	12/10/8/6/4	90 sec.	Triple drop set after the final set.
Weighted pull up - 5 x 8-10, rest 90 sec.	5	8-10	90 sec.
Single arm dumbbell row (left)	3	12	NO REST
Single arm dumbbell row (right)	3	12	1 min.	Back to left.
Single arm dumbbell arc row (left)	3	12		SUPERSET WITH THE RIGHT ARM.
Single arm dumbbell arc row (right)	3	12	1 min.	Back to left.
Lat pull-down	3	10-15	NO REST	TRISET WITH THE NEXT TWO EXERCISES.
Straight arm rope pull-down	3	15	NO REST
Standing low cable bar row	3	10-15	45 sec.	Back to lat pull-down.

Day 3 - Wednesday (Legs - quads & calves)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Barbell back squat	2	10	1 min.	Warm up sets.
Barbell back squat	5	5	3 min.
Sumo deadlift	3	10	3 min.
Barbell stiff-leggeed deadlift	3	10	90 sec.
Machine seated calf raise	4	12	1 min.	Triple drop set after final set with 30 sec of intra-set stretching between each drop.
Seated leg tuck with dumbbells	4	10	NO REST
Kneeling cable crunch	4	12	1 min.	Back to leg tucks.
Cable reverse crunch	4	10	NO REST
V-up	4	12	1 min.	Back to reverse crunch.

Day 4 - Thursday (Shoulders & Abs)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Seated barbel shoulder press	2	10	NO REST	warm up sets.
Dumbbell lateral raise	2	10	1 min.	Back to shoulder press. Warm up sets.
Seated banded barbel shoulder press	5	8-10	NO REST	After the last two sets remove the bands and press untill failure.
Dumbbell lateral raise	5	12		Back to shoulder press + single drop set after each and every set.
Seated dumbbell shoulder press	5	8-10	90 sec.	Double dropset after each of the final two sets.
Leg press shoulder press	5	10-12	NO REST	Double dropset after each of the final two sets.
Dumbbell lateral raise	5	12	90 sec.	Back to shouolder press + double dropset after each of the final two sets.
Standing behind the head shoulder press	5	12	NO REST	After each set add a mechanical drop set by switching to the front shoulder press for another 6-8 reps.
Plate front raise	5	12	90 sec.	Back to shoulder press.
Dumbbell lateral raise	3	12	90 sec.	Run the rack after each and every set.
Incline dumbbell reverse fly	4	12	1 min.	Double drop set after each of the final 2 sets.
Single arm leaning cable lateral raise (left)	3	10	NO REST
Single-arm cable front raise (left)	3	10	NO REST
Single arm leaning cable lateral raise (right)	3	10	NO REST
Single-arm cable front raise (right)	3	10	45 sec.	Back to left arm lateral raise.
Bent over low cable reverse fly	4	12	NO REST
Standing face pull	4	12	NO REST

Day 5 - Friday (Arms)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Cable straight bar biceps cur	2	10	NO REST	Warm up sets.
Double-arm triceps kick-back	2	10	1 min.	Back to straight bar biceps. Warm up sets.
Cable straight bar biceps cur; - 5 x 12-15, NO REST + double drop set after the final set	5	12-15	NO REST	Double drop set after the final set.
Double-arm triceps kick-back	5	12-15	1 min.	Back to straight bar biceps + double drop set after the final set.
Close-grip EZ-bar curl	5	12-15	NO REST	Double drop set after the 2 final sets.
EZ-bar skullcrusher	5	12-15	1 min.	Back to ez-bar curl + double drop set after the 2 final sets.
Preacher curl	5	15	NO REST	Use blood restriction.
Dumbbell kick-back	5	15	45 sec.	Back to preacher curl.
Incline dumbbell biceps curl	5	10	NO REST	After last 2 sets, triple drop set with 30 sec. of intra-set stretching between each drop.
Cable overhead triceps extension	5	10	1 min.	After last 2 sets, triple drop set with 30 sec. of intra-set stretching between each drop.
Cable rope hammer curls	5	12	NO REST	Use blood restriction.
Cable rope push-down	5	15	45 sec.	Back to rope curls. Use blood restriction.

Day 6 - Saturday (Legs - Hamstrings)

Day 7 - Sunday (REST)

Week 9

Day 1 - Monday (Chest & Abs)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Incline bench press	2	10	1 min.	Warm up sets.
Incline bench press	5	12/10/8/6/6	90 sec.	Double drop set after the final set.
Incline dumbbell bench press	5	10	1 min.	Double drop set after the final set .
Dumbbell bench press	4	10	1 min.
Incline dumbbell chest fly	4	12	1 min.
Machine Chest Fly	4	12	1 min.	Double drop set after the final set.
High-to-low cable chest fly	6	12-15	NO REST
Push-up	6	12-15	1 min.	Back to high-to-low flies.
Weighted sit ups	4	10	1 min.
Suspended crunch	4	10	1 min.
Hanging exercise ball leg raise	4	10	1 min.

Day 2 - Tuesday (Back & Abs)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Lat pull down	2	10	NO REST	Warm up sets.
Cable seated row	2	10	1 min.	Warm up sets.
Lat pull down	5	12-15	NO REST	Double drop set after the final set.
Cable seated row	5	12-15	90 sec.	Back to lat pull down + double drop set after the final set/
Incline dumbbell row	4	10	1 min.	Double drop set after each of the final two ssets with 30 sec. of intra-set stretching between each drop.
Reverse grip lat pull down	4	12-15	NO REST
Standing low cable rope row	4	12-15	NO REST
Straight-arm rope pull down	4	12-15	45 sec.	Back to reverse grip lat pull-down.
Band-assisted pull up	4	10	NO REST
Suspended row	4	10	90 sec.	back to pull-ups. Go to failure, then step back to raise your torso and go to failure again.

Day 3 - Wednesday (Legs - quads & calves)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Barbel back squat	2	10	1 min.	Warm up set.
Barbel back squat	4	15/12/12/10	2 min.	Single drop set after the final set.
Leg press	4	20/12/12/100	NO REST	On the final set treat the 100 reps as a continuous drop set and swithch foot placement on each drop.
Waling Lunge	4	24	90 sec.	Back to leg press.
Hack squat	4	10-12	90 sec.	Triple drop set after the final set with 30 sec. of intra-sest stretching between each drop.
Dumbbell stiff-legged deadlift	4	15	NO REST
Dumbbell squat	4	15	90 sec.	Back to deadlift.
Lying leg curl	6	15	NO REST	Blood restriction.
Leg extension	6	15	45 sec.	Blood restriction.
Smith machine standing calf raise	5	10	90 sec.	Double drop set after the FOURTH set + triple drop set after the final set with 30 sec. of intra-stretching between each drop.

Day 4 - Thursday (Shoulders & Abs)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Seated barbell shoulder press	2	10	1 min.	Warm up sets.
Seated barbell shoulder press	5	12/10/10/10/8	90 sec.	Double drop set after the final set.
Neutral grip Arnold press	4	10	1 min.	Double drop set after the final set.
Dumbbell lateral raise	4	12	1 min.	Double drop set after the final set.
EZ bar front raise	4	12	1 min.
Incline bench dumbbell reverse fly	4	12	1 min.	Double drop set after the final set.
Standing dumbbell shrug	6	12-15	1 min.
Feet-elevated bench side plank (left)	4	12	NO REST.	With a hip dip.
Feet-elevated bench side plank (right)	4	12	NO REST	With a hip dip. Back to the left side.
Half Turkish get-up (left)	4	12	NO REST
Half Turkish get-up (right)	4	12	NO REST	Back to left side.
Hollow body hold	4	1 min.	1 min.

Day 5 - Friday (Arms)

Music 🔊 EDM | GYM

Exercise	Sets	Reps	Rest Time	Notes
Barble curl	2	10	1 min.	Warm up sets.
Barble curl	4	10	45 sec.	Double drop set after the final set.
Alternating biceps curl	4	24	45 sec.
EZ-bar preacher curl	4	12	45 sec.
Incline dumbbell biceps curl	4	12	45 sec.	Double drop set after the final set.
Alternating hammer curl	4	20	45 sec.	10 each side.
Overhead cable curl	6	15	30 sec.
EZ-bar skullcrusher	4	10	45 sec.	Double drop set after the final set.
Seated triceps press	4	12	45 sec.	Double drop set after the final set.
Tricepsp dip (extra weight if possible)	4	12	1 min.
Cable rope push down	4	15/12/10/10	45 sec.
Cable V-bar push-down	6	12	NO REST
Diamond push-up	6	12	1 min.	Back to v-bar push-down.

Day 6 - Saturday (Legs - Hamstrings)

Day 7 - Sunday (REST)

• Date: January 2022

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