Somanabolic Weight Training

Somanabolic Weight Training
NOTICE
Kyle Leon, Muscle Meals inc and its owners, agents, affiliates and employees will not be held responsible or liable for any injury sustained while lifting or moving weights at your home, gym or elsewhere. Always consult with your physician before beginning any weight-training program. If you experience any strain or pain while training, stop and immediately consult your family doctor.
Somanabolic Muscle Maximizer 2010. All rights reserved.
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Hello and welcome! I want to start off by quickly congratulating you for making the decision to take your physique to the next level using the Somanabolic Weight Training 9 week program.(SWT) You wont regret it! Im very excited for you to hit this fast-track 9 week lean muscle building program because I know what it has done for me in the past and I know what it is about to do for you. Thats why Im going to get you started as quickly as I can without filling this program with a bunch of complicated science that will have you on your computer reading instead of in the gym LIFTING!! I made this a short, straight to the point program that gives you exactly what you want and need without any B.S filler or useless, complicated blabbering. Thats not my style. Im about getting you RESULTS and getting them FAST. This is the exact 9 week program that I used based on my somatotype to pack on 21 pounds of muscle in just 8 weeks. By now you should understand what your somatotype is through the information provided in the Somanabolic Muscle Maximizer. This is very important for you to determine before you move on. The SWT program is based specifically around your somatotype and the goal of gaining pure lean muscle fast without any fat. The best bodybuilders and fitness models in the world all recognize the need to train specific ways that favor their genetics. This can be referred to as somatospecific weight training.
There is not a one size fits all approach to training if you are serious about taking your body to the next level. Im talking about the level that really gets you noticed. Any weight training program that doesnt customize the training based around YOUR somatoype will not maximize your muscle gains because there are so many important variables that are completely ignored. For example, your somatotype will determine exactly; - What exercises you should be doing - How many sets you need to be doing - How many reps you need to do per set - How many sets you train to failure - If you should train past failure - How much rest time in between sets The SWT 9 week program takes care of all of that for you along with more advanced techniques used to break through any muscle building plateau. The SWT program has been developed for intermediate-advanced weight trainers. Beginners can still benefit from this program when you know how to perform all of the basic exercises with proper form. If you are completely new to weight training I do recommend at least 3 months of training with weights and mastering proper form before using this program. It is important that we cover some topics that are keys to packing on the most muscle humanly possible with the SWT program.
Key 1- Training to failure

Many people misunderstand and have various definitions of what training to failure is. Let me define it so that you are clear: Training to failure is performing an exercise to the point where you cannot complete another rep using proper form. It is the point where your muscles physiologically fail, NOT when you think you cant complete another rep. When you are performing a training to failure set, you must perform the set with proper form UNTIL your muscles physically fail you. In the SWT program training to failure is strategically and specifically based around whats best for your somatotype. You will be training to failure on these specific sets ONLY. This will make sure all your muscle fibers have been fully stimulated without overdoing it and without risking overtraining. Following this exact program and performing these sets correctly is very important and is vital to gaining muscle. Training to failure on more sets than outlined will have the OPPOSITE effect that you want so DO NOT think you are helping yourself by doing so. Training to failure on less sets that outlined will be shortchanging yourself and result in less muscle growth than youre capable of. Long and short of it is to just follow the program and youll be all good!!
Key 2- Training Past Failure

In SWT there will be specific times when you will be required to train past failure. For these sets, you WILL require a spotter that knows what he/she is doing. Training past failure is when you have reached failure and now require a spotter to help you complete 1 more repetition. This spotter must be instructed to NEVER allow the movement of the weight to completely stop. A good spotter will make
you work extremely hard, but will always give you just enough help to keep the weight moving slowly towards the finishing position. We do not want you staying stuck for any length of time if possible.
Key 3-Growth Sets

Growth sets are the sets MOST responsible for pushing your muscle growth forward from one workout to the next. You have the opportunity to take advantage of growth sets every workout in this 9 week program. A true growth set requires more work from the muscle being trained than the previous workout. This is achieved by: - Lifting more weight in a training to failure or past failure set for the same reps as the previous workout. - Completing more reps in a training to failure or past failure set with the same weight as the previous workout. - Doing the same weight and reps in a training to failure or past failure set BUT with a MORE fatigued muscle starting the set than the previous workout.
You have to look at these sets as a wonderful opportunity to improve, progress and stimulate new muscle growth each workout! SWT 9 week program has identified these sets for you in the form of a light blue highlight (eg 1 x 8-10). It will be up to you what to do with them. You must be mentally and physically prepared for these sets if you are going to get the most out of them. You must zone out everything around you.
While preparing for your set, I recommend putting your head down and closing your eyes for a brief second or two. Tell yourself that this is your chance to make this workout a success. This is your chance to grow. Visualize exactly what youre going to do. Then take a very deep breath in, explode and do it!
Key 4-Rest Time

Your rest time in between sets will be specifically based on your somatotype for the goal of gaining lean muscle without fat. This is very precise and should be followed as closely as possible. You will notice great differences in rest time between certain somatotypes and less differences between others.
Key 5- Free Weights and Machines

You will also notice that there is no one size fits all approach to this topic either. Lately youll hear a lot of people demonizing machines but we can strategically utilize both free weights and machines for maximal muscle growth. Your somatotype will determine how to best take advantage of machine work. Also, you will find we take advantage of machines on pre-fatigued muscles especially in weeks eight and nine to engorge the muscle with as much blood possible which can encourage muscle growth.
Find your somatotype below and follow the SWT nine week program exactly for maximal lean muscle growth.
By now you should know everything you need to know to get started.
Lets get you going!
Note on cardio: You will notice there is no cardio required in your 9 week training program. You WILL gain maximum muscle without any fat by following the SMM and the SWT alone. Do no more than 20 minutes of low intensity cardio 3 times per week if you choose to do cardio. Studies have shown minimal amounts of low intensity cardio can be an active form of recovery because it shuttles more oxygen, nutrients, and blood to the muscles. I definitely notice this to be true following a leg training day but thats about it. The decision is yours, but if you choose to add low intensity cardio do not overdo it! Note on abs/core training: Your core training is important, but the concern of this 9 week program is to packon as much muscle possible without any fat. Because of this, the SWTs focus is on your weight training regimen. There is not a required abdominal/core training component in this particular 9 week program. That being said, it is recommended that you train your core 2-3 times per week for 10-15 minutes. The focus of your exercises should be balanced between lower, middle and upper abdomen as well as your obliques.
Your success over the next 9 weeks will be directly related to how closely you follow the program below. You will need to do the outlined exercises, sets and reps in order while following the appropriate rest time to achieve maximum results. Lastly, your growth sets have been identified for you in blue below. Dig deep mentally, physically, and push your body to its limits for these sets knowing you are triggering whats needed for new muscle growth.
WEEK 1
Exercise
Day 1 Chest and Biceps
Barbell Bench Press Incline Dumbell press Flat Dumbell Fly E-Z Barbell Curl Dumbell curl
Warm up x reps
Working Rest Sets x Between Reps Sets
Failure Sets
Beyond Failure (sets)
Total Sets
1 x 10 1 x 10 1 x 10 1 x 10 1 x 10
2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8
2 mins 2 mins 2 mins 2 mins 2 mins
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8
0 sets 0 sets 0 sets 0 sets 0 sets
Day 2 Back and Triceps

Lat Pulldown Seated Row Lying T-Bar Row Skull Crushers Tricep Pushdowns 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8 2 mins 2 mins 2 mins 2 mins 2 mins 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 0 sets 0 sets 0 sets 0 sets 0 sets 4 sets 4 sets 4 sets 4 sets 4 sets
Day 3 Legs
Squats Lunges Leg Curls Leg Extension Calf Raises 2 x 10 1 x 10 1 x 10 1 x 10 1 x 10 3 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12 3 mins 2 mins 2 mins 2 mins 2 mins 1 x 8-10 0 sets 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 6 sets 4 sets 4 sets 4 sets 4 sets
Day 4 Shoulders
Military Dumbell Press Seated Side Lateral Raises Standing Dumbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbell Shrugs 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8 3 x 6-8 2 mins 2 mins 2 mins 2 mins 2 mins 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 0 sets 0 sets 0 sets 0 sets 0 sets 4 sets 4 sets 4 sets 4 sets 5 sets
WEEK 2
Exercise
Flat Dumbell Press Incline Barbell Press Incline Dumbell Fly Preacher Curl Hammer Curl
Warm up x reps
Failure Sets
Total Sets
1 x 10 1 x 10 1 x 10 1 x 10 1 x 10
2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8

Seated Row Lat Pulldown Single Arm Row Tricep Pushdowns Skull Crushers 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8 2 mins 2 mins 2 mins 2 mins 2 mins 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 0 sets 0 sets 0 sets 0 sets 0 sets 4 sets 4 sets 4 sets 4 sets 4 sets
Day 3 Legs
Squats Leg Press Stiff Legged Deadlift Leg Extension Seated Calf Raises 2 x 10 1 x 10 1 x 10 1 x 10 1 x 10 3 x 10-12 3 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 3 mins 2 mins 2 mins 2 mins 2 mins 1 x 8-10 0 sets 0 sets 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 6 sets 4 sets 4 sets 4 sets 4 sets
Day 4 Shoulders
Military Barbell Press Standing Side Lateral Raises Seated Front Raise Rear Delt Machine Barbell Shrugs 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8 3 x 6-8 2 mins 2 mins 2 mins 2 mins 2 mins 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 0 sets 0 sets 0 sets 0 sets 0 sets 4 sets 4 sets 4 sets 4 sets 5 sets
WEEK 3
Exercise
Barbell Bench Press Incline Dumbell Press Flat Dumbell Fly Seated Dumbell Curl Barbell Curl
Warm up x reps
Failure Sets
Total Sets
1 x 10 1 x 10 1 x 10 1 x 10 1 x 10
2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8

Lat Pulldown Seated Row Underhand Rows Skull Crushers Tricep Rope Pushdowns 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8 2 mins 2 mins 2 mins 2 mins 2 mins 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 0 sets 0 sets 0 sets 0 sets 0 sets 4 sets 4 sets 4 sets 4 sets 4 sets
Day 3 Legs
Squats Hack Squat Standing Leg Curls Leg Extension Standing Calf Raises 2 x 10 1 x 10 1 x 10 1 x 10 1 x 10 3 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12 3 mins 2 mins 2 mins 2 mins 2 mins 1 x 8-10 0 sets 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 6 sets 4 sets 4 sets 4 sets 4 sets
Day 4 Shoulders
Bent Lateral Raises Military Dumbell Press Standing Dumbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbell Shrugs 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8 3 x 6-8 2 mins 2 mins 2 mins 2 mins 2 mins 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 0 sets 0 sets 0 sets 0 sets 0 sets 4 sets 4 sets 4 sets 4 sets 5 sets
WEEK 4
Exercise
Warm up x reps
Failure Sets
Total Sets
1 x 10 1 x 10 1 x 10 1 x 10 1 x 10
3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8

Lat Pulldown Seated Row Lying T-Bar Row Skull Crushers Tricep Pushdowns 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 2 mins 2 mins 2 mins 2 mins 2 mins 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 0 sets 0 sets 0 sets 0 sets 0 sets 5 sets 5 sets 5 sets 5 sets 5 sets
Day 3 Legs
Day 4 Shoulders
Military Dumbell Press Seated Side Lateral Raises Standing Dumbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbell Shrugs 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 2 mins 2 mins 2 mins 2 mins 2 mins 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 0 sets 0 sets 0 sets 0 sets 0 sets 5 sets 5 sets 5 sets 5 sets 5 sets
WEEK 5
Exercise
Warm up x reps
Failure Sets
Total Sets
1 x 10 1 x 10 1 x 10 1 x 10 1 x 10
3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8

Seated Row Lat Pulldown Single Arm Row Tricep Pushdowns Skull Crushers 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 2 mins 2 mins 2 mins 2 mins 2 mins 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 0 sets 0 sets 0 sets 0 sets 0 sets 5 sets 5 sets 5 sets 5 sets 5 sets
Day 3 Legs
Squats Leg Press Stiff Legged Deadlift Leg Extension Seated Calf Raises 2 x 10 1 x 10 1 x 10 1 x 10 1 x 10 4 x 10-12 3 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 3 mins 2 mins 2 mins 2 mins 2 mins 1 x 8-10 0 sets 0 sets 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 7 sets 4 sets 4 sets 4 sets 4 sets
Day 4 Shoulders
Military Barbell Press Standing Side Lateral Raises Seated Front Raise Rear Delt Machine Barbell Shrugs 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 2 mins 2 mins 2 mins 2 mins 2 mins 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 0 sets 0 sets 0 sets 0 sets 0 sets 5 sets 5 sets 5 sets 5 sets 5 sets
WEEK 6
Exercise
Warm up x reps
Failure Sets
Total Sets
1 x 10 1 x 10 1 x 10 1 x 10 1 x 10
2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8

Lat Pulldown Seated Row Underhand Rows Skull Crushers Tricep Rope Pushdowns 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8 2 mins 2 mins 2 mins 2 mins 2 mins 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 5 sets 5 sets 5 sets 5 sets 5 sets
Day 3 Legs
Squats Hack Squat Standing Leg Curls Leg Extension Standing Calf Raises 2 x 10 1 x 10 1 x 10 1 x 10 1 x 10 4 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12 3 mins 2 mins 2 mins 2 mins 2 mins 1 x 8-10 0 sets 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 7 sets 4 sets 4 sets 4 sets 4 sets
Day 4 Shoulders
Bent Lateral Raises Military Dumbell Press Standing Dumbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbell Shrugs 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 3 x 6-8 2 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 2 mins 2 mins 2 mins 2 mins 2 mins 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 0 sets 1 x 6-8 0 sets 0 sets 0 sets 5 sets 5 sets 5 sets 5 sets 5 sets
WEEK 7
Exercise
Warm up x reps
Failure Sets
Total Sets
1 x 10 1 x 10 1 x 10 1 x 10 1 x 10
2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8

Lat Pulldown Seated Row Lying T-Bar Row Skull Crushers Tricep Pushdowns 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8 2 mins 2 mins 2 mins 2 mins 2 mins 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 5 sets 5 sets 5 sets 5 sets 5 sets
Day 3 Legs
Day 4 Shoulders
Military Dumbell Press Seated Side Lateral Raises Standing Dumbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbell Shrugs 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 2 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 2 mins 2 mins 2 mins 2 mins 2 mins 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 0 sets 0 sets 0 sets 0 sets 5 sets 5 sets 5 sets 5 sets 5 sets
WEEK 8
Exercise
Flat Dumbell Press Incline Barbell Press Pec Deck Hammer Curl Preacher Curl
Warm up x reps
Failure Sets
Total Sets
1 x 10 1 x 10 No warmup 1 x 10 No warmup
3 x 6-8 3 x 6-8 7 x 10 3 x 6-8 7 x 10
2 mins 2 mins 30-45 secs 2 mins 30-45 secs

Seated Row Lat Pulldown Lying T-bar Row Tricep Pushdowns Rope Pushdowns 1 x 10 1 x 10 No warmup 1 x 10 No warmup 3 x 6-8 3 x 6-8 7 x 10 3 x 6-8 7 x 10 2 mins 2 mins 30-45 secs 2 mins 30-45 secs 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 4 sets 4 sets 7 sets 4 sets 7 sets
Day 3 Legs
Squats Stiff Legged Deadlift Leg Extension Seated Calf Raises Leg Press 2 x 10 1 x 10 1 x 10 1 x 10 No warmup 4 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 7 x 10-12 3 mins 2 mins 2 mins 2 mins 30-45 secs 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 6 sets 4 sets 4 sets 4 sets 7 sets
Day 4 Shoulders
Standing Side Lateral Raises Seated Front Raise Rear Delt Machine Barbell Shrugs Machine Shoulder Press 1 x 10 1 x 10 1 x 10 1 x 10 No warmup 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 7 x 8-10 2 mins 2 mins 2 mins 2 mins 30-45 secs 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 4 sets 4 sets 4 sets 4 sets 7 sets
WEEK 9
Exercise
Barbell Bench Press Incline Dumbell Press Pec Deck Seated Dumbell Curl Straight-bar cable curl
Warm up x reps
Failure Sets
Total Sets
3 x 6-8 3 x 6-8 7 x 10 3 x 6-8 7 x 10
2 mins 2 mins 30-45 secs 2 mins 30-45 secs

Lat Pulldown Seated Row Underhand Rows Skull Crushers Tricep Rope Pushdowns 1 x 10 1 x 10 No warmup 1 x 10 No warmup 3 x 6-8 3 x 6-8 7 x 10 3 x 6-8 7 x 10 2 mins 2 mins 30-45 secs 2 mins 30-45 secs 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 4 sets 4 sets 7 sets 4 sets 7 sets
Day 3 Legs
Squats Standing Leg Curls Leg Extension Standing Calf Raises Hack Squat 2 x 10 1 x 10 1 x 10 1 x 10 No warmup 4 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 7 x 10-12 3 mins 2 mins 2 mins 2 mins 30-45 secs 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 6 sets 4 sets 4 sets 4 sets 7 sets
Day 4 Shoulders
Bent Lateral Raises Standing Dumbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbell Shrugs Machine Shoulder Press 1 x 10 1 x 10 1 x 10 1 x 10 No warmup 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 7 x 8-10 2 mins 2 mins 2 mins 2 mins 30-45 secs 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 4 sets 4 sets 4 sets 4 sets 7 sets
Notice
The following program requires you to perform supersets. If you are familiar with supersets by all means continue on, but if you have not heard of them or need a refresher please read the next couple of paragraphs so you have a full understanding. Supersets Supersets are essentially two exercises performed back to back that commonly target opposing muscle groups, namely one agonist and one antagonist (also known as push and pull) muscle group. Examples of such muscles are the biceps and triceps, hamstrings and quads, and chest and back. They are also different from normal sets as you don't rest between exercises, whereas you would normally take anywhere from 30 seconds to 2 minutes depending on your somatotype. Note on cardio: You will notice there is no cardio required in your 9 week training program. You WILL gain maximum muscle without any fat by following the SMM and the SWT alone. Do no more than 20 minutes of low intensity cardio 3 times per week if you choose to do cardio. Studies have shown minimal amounts of low intensity cardio can be an active form of recovery because it shuttles more oxygen, nutrients, and blood to the muscles. I definitely notice this to be true following a leg training day but thats about it. The decision is yours, but if you choose to add low intensity cardio do not overdo it! Note on abs/core training: Your core training is important, but the concern of this 9 week program is to packon as much muscle possible without any fat. Because of this, the SWTs focus is on your weight training regimen. There is not a required abdominal/core training component in this particular 9 week program. That being said, it is recommended
that you train your core 2-3 times per week for 10-15 minutes. The focus of your exercises should be balanced between lower, middle and upper abdomen as well as your obliques.
WEEK 1
Exercise
Day 1- Shoulders Military Dumbell Press Seated Side Lateral Raises Standing Dumbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbell Shrugs Day 2- Biceps and Triceps Standing E-Z Curls Seated Dumbell Hammer Curls E-Z Bar Preacher Curls Overhead Rope Extensions Skull Crushers Close-Grip Pushdowns Day 3 - Legs Squats Lunges Leg Curls Leg Extension Calf Raises Day 4 - Chest Flat Bench Barbell Press Incline Dumbell Press Flat Bench Dumbell Flys Incline Dumbell Flys Day 5 - Back Lat Pull Down Seated Cable Row Lying T-Bar Row Close Grip Pull Down
Warm up x reps
1 x 10 1 x 10 1 x 10 1 x 10 1 x 10

3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 1 min 1 min 1 min 1 min 1 min
Failure Sets
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10

Total Sets
1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10
3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10
1 min 1 min 1 min 1 min 1 min 1 min
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
0 sets 0 sets 0 sets 0 sets 0 sets 0 sets
2 x 10 1 x 10 1 x 10 1 x 10 1 x 10
3 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12
1 x 8-10 0 sets 1 x 8-10 1 x 8-10 1 x 8-10
1 x 10 1 x 10 1 x 10 1 x 10
3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10
1 min 1 min 1 min 1 min
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
0 sets 0 sets 0 sets 0 sets
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
WEEK 2
Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 Rest Between Sets 1 min 1 min 1 min 1 min 1 min Failure Sets 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets 0 sets Total Sets 5 sets 5 sets 5 sets 5 sets 5 sets
Exercise Day 1- Shoulders Military Barbell Press Standing Side Lateral Raises Seated Front Raise Rear Delt Machine Barbell Shrugs Day 2- Biceps and Triceps Straight Bar Curls Standing Dumbell Curls Reverse Grip E-Z Bar Curls Single Arm Rope Pushdowns Seated Overhead Dumbell Extensions Reverse Grip Straight Bar Pushdowns Day 3 - Legs Squats Leg Press Stiff Legged Deadlift Leg Extension Seated Calf Raises Day 4 - Chest Flat Bench Dumbell Press Incline Barbell Press Incline Dumbell Press Pec Deck Day 5 - Back Seated Wide Grip Row Lat Pull Down Underhand Rows One-arm Dumbell Rows
1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10
3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
2 x 10 1 x 10 1 x 10 1 x 10 1 x 10
3 x 10-12 3 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12
1 x 8-10 0 sets 0 sets 1 x 8-10 1 x 8-10
1 x 10 1 x 10 1 x 10 1 x 10
3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
WEEK 3
Exercise
Day 1- Shoulders Bent Lateral Raises Military Dumbell Press Standing Dumbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbell Shrugs Day 2- Biceps and Triceps Standing Dumbell Hammer Curls Standing E-Z Bar Curls Dumbell Preacher Curls (alternating arms) Straight Bar Pushdowns Skull Crushers Close-Grip Pushdowns Day 3 - Legs Squats Hack Squat Standing Leg Curls Leg Extension Standing Calf Raises Day 4 - Chest Flat Bench Barbell Press Incline Barbell Press Decline Barbell Press Standing Cable Flys Day 5 - Back Lat Pulldown Seated One-arm Cable Rows Wide Grip Pulldown Lying T-Bar Row
Warm up x reps
1 x 10 1 x 10 1 x 10 1 x 10 1 x 10
Working Rest Beyond Sets x Between Failure Failure Reps Sets Sets (sets)
3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 1 min 1 min 1 min 1 min 1 min 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets
Total Sets
1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10
3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
2 x 10 1 x 10 1 x 10 1 x 10 1 x 10
3 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12
1 x 8-10 0 sets 1 x 8-10 1 x 8-10 1 x 8-10
1 x 10 1 x 10 1 x 10 1 x 10
3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
WEEK 4
Exercise
Warm up x reps
1 x 10 1 x 10 1 x 10 1 x 10 1 x 10

Failure Sets
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10

Total Sets
1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10
3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
2 x 10 1 x 10 1 x 10 1 x 10 1 x 10
4 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12
1 x 8-10 0 sets 1 x 8-10 1 x 8-10 1 x 8-10
1 x 10 1 x 10 1 x 10 1 x 10
3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
WEEK 5 Warm up x reps

1 x 10 1 x 10 1 x 10 1 x 10 1 x 10
Exercise
Day 1- Shoulders Military Barbell Press Standing Side Lateral Raises Seated Front Raise Rear Delt Machine Barbell Shrugs Day 2- Biceps and Triceps Straight Bar Curls Standing Dumbell Curls Reverse Grip E-Z Bar Curls Single Arm Rope Pushdowns Seated Overhead Dumbell Extensions Reverse Grip Straight Bar Pushdowns Day 3 - Legs Squats Leg Press Stiff Legged Deadlift Leg Extension Seated Calf Raises Day 4 - Chest Flat Bench Dumbell Press Incline Barbell Press Incline Dumbell Press Pec Deck Day 5 - Back Seated Wide Grip Row Lat Pull Down Underhand Rows One-arm Dumbell Rows
Working Sets x Reps

3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10
Rest Between Sets

1 min 1 min 1 min 1 min 1 min
Failure Sets
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10

Total Sets
1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10
3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
2 x 10 1 x 10 1 x 10 1 x 10 1 x 10
4 x 10-12 3 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12
1 x 8-10 0 sets 0 sets 1 x 8-10 1 x 8-10
1 x 10 1 x 10 1 x 10 1 x 10
3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
WEEK 6
Exercise
Warm up x reps
1 x 10 1 x 10 1 x 10 1 x 10 1 x 10

Failure Sets
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10

0 sets 1 x 8-10 0 sets 0 sets 0 sets
Total Sets
1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10
2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
2 x 10 1 x 10 1 x 10 1 x 10 1 x 10
4 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12
1 x 8-10 0 sets 1 x 8-10 1 x 8-10 1 x 8-10
1 x 10 1 x 10 1 x 10 1 x 10
2 x 8-10 2 x 8-10 2 x 8-10 3 x 8-10
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
1 x 8-10 1 x 8-10 1 x 8-10 0 sets
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
WEEK 7
Exercise
Warm up x reps
1 x 10 1 x 10 1 x 10 1 x 10 1 x 10

Failure Sets
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10

1 x 8-10 0 sets 0 sets 0 sets 0 sets
Total Sets
1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10
2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
2 x 10 1 x 10 1 x 10 1 x 10 1 x 10
4 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12
1 x 8-10 0 sets 1 x 8-10 1 x 8-10 1 x 8-10
1 x 10 1 x 10 1 x 10 1 x 10
2 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
1 x 8-10 0 sets 0 sets 0 sets
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
WEEK 8
Warm up x reps Working Sets x Reps Rest Between Sets Failure Sets Beyond Failure (sets) Total Sets
Exercise Day 1- Shoulders Standing Side Lateral Raises Seated Front Raise Rear Delt Machine Machine Shoulder Press Day 2- Biceps and Triceps Straight Bar Curls Standing Dumbell Curls Preacher Curl Machine Single Arm Rope Pushdowns Seated Overhead Dumbell Extensions Close Grip Pushdowns Day 3 - Legs Squats Stiff Legged Deadlift Leg Extension Seated Calf Raises Leg Press Day 4 - Chest Flat Bench Dumbell Press Incline Barbell Press Pec Deck Day 5 - Back Seated Wide Grip Row Lat Pull Down Underhand Rows
1 x 10 1 x 10 1 x 10 No warmup
4 x 8-10 4 x 8-10 4 x 8-10 7 x 8-10
1 min 1 min 1 min 30-45 secs
1 x 10 1 x 10 No warmup 1 x 10 1 x 10 No warmup
4 x 8-10 4 x 8-10 7 x 8-10 4 x 8-10 4 x 8-10 7 x 8-10
1 min 1 min 30-45sec 1 min 1 min 30-45sec
2 x 10 1 x 10 1 x 10 1 x 10 No warmup
4 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 7 x 10-12
2 mins 1 mins 1 mins 1 mins 30-45 secs
1 x 10 1 x 10 No warmup
5 x 8-10 5 x 8-10 7 x 8-10
1 min 1 min 30-45 sec
0 sets 0 sets 0 sets
1 x 8-10 1 x 8-10 No Warmup
5 x 8-10 5 x 8-10 7 x 8-10
WEEK 9
Exercise
Day 1- Shoulders Bent Lateral Raises Bent-over Reverse Flys (Rear Delts) Dumbell Shrugs Machine Shoulder Press Day 2- Biceps and Triceps Standing Dumbell Hammer Curls Standing E-Z Bar Curls Straight Bar Pushdowns Skull Crushers Superset Below Straight Bar Machine Curls Overhead Rope Extensions Day 3 - Legs Squats Standing Leg Curls Leg Extension Standing Calf Raises Hack Squat Day 4 - Chest Flat Bench Barbell Press Incline Barbell Press Standing Cable Flys Day 5 - Back Lat Pulldown Seated Cable Rows Lying T-Bar Row
Warm up x reps
1 x 10 1 x 10 1 x 10 No warmup

4 x 8-10 4 x 8-10 4 x 8-10 7 x 8-10 1 min 1 min 1 min 30-45 secs
Failure Sets

Total Sets
1 x 10 1 x 10 1 x 10 1 x 10
4 x 8-10 4 x 8-10 4 x 8-10 4 x 8-10
No warmup No warmup
7 x 8-10 7 x 8-10
30-45sec 30-45sec
0 sets 0 sets
0 sets 0 sets
7 sets 7 sets
2 x 10 1 x 10 1 x 10 1 x 10 No warmup
4 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 7 x 10-12
2 mins 1 mins 1 mins 1 mins 30-45 secs
5 x 8-10 5 x 8-10 7 x 8-10
1 x 8-10 1 x 8-10 No Warmup
5 x 8-10 5 x 8-10 7 x 8-10
1 x 8-10 1 x 8-10 0 sets
Notice
The following program requires you to perform supersets. If you are familiar with supersets by all means continue on, but if you have not heard of them or need a refresher please read the next couple of paragraphs so you have a full understanding.
Supersets Supersets are essentially two exercises performed back to back that commonly target opposing muscle groups, namely one agonist and one antagonist (also known as push and pull) muscle group. Examples of such muscles are the biceps and triceps, hamstrings and quads, and chest and back. They are also different from normal sets as you don't rest between exercises, whereas you would normally take anywhere from 30 seconds to 2 minutes depending on your somatotype. Note on cardio: As you know by now, Meso-Endomorph somatotypes generally carry higher body fat percentages due to a slower metabolism. Although it is a great somatotype for gaining strength, you really have to be cognoscente of the potential to add unwanted weight in unsightly areas such as the lower abdomen, face and neck. Sticking to the Somanabolic Muscle Maximizer will definitely serve as a great benefit but it is HIGHLY recommended that you have a solid cardiovascular plan along with your Weight Training Program. My studies show that Meso-Endomorphs must commit to 3 sessions per week at 25-30 minutes of low intensity cardio to ensure that no unwanted body fat is being added. Low intensity cardio is much more beneficial for fat loss than high intensity
Note on abs/core training: Your core training is important, but the concern of this 9 week program is to packon as much muscle possible without any fat. Because of this, the SWTs focus is on your weight training regimen. There is not a required abdominal/core training component in this particular 9 week program. That being said, it is recommended that you train your core 2-3 times per week for 10-15 minutes. The focus of your exercises should be balanced between lower, middle and upper abdomen as well as your obliques.
Week 1-3 Week 1 3 Push Days, 2 Pull Days Week 2 2 Push Days,3 Pull Days Week 3 3 Push Days, 2 Pull Days Day 1 - Push
(Day 1, 2, 3, 4, 1) (Day 2, 3, 4, 1, 2) (Day 3, 4, 1, 2, 3)
Exercise
Superset #1 Barbell Bench Press Tricep pushdown Superset #2 Military Shoulder Press Leg Press Superset #3 Squats Calf Raises
Warm up x reps
Working Sets x Reps
Rest Between SuperSets
Failure Sets
Total Sets
1 x 10-12 1 x 10-12
4 x 10-12 4 x 10-12
45 sec 45 sec
0 sets 0 sets
0 sets 0 sets
5 sets 5 sets
1 x 10-12 1 x 10-12
4 x 10-12 4 x 10-12
45 sec 45 sec
0 sets 0 sets
0 sets 0 sets
5 sets 5 sets
1 x 10-12 1 x 10-12
4 x 10-12 4 x 10-12
45 sec 45 sec
0 sets 0 sets
0 sets 0 sets
5 sets 5 sets
Day 2 - Pull
Exercise
Superset #1 Lat Pulldown Dumbell bicep curl Superset #2 Seated Row Hamstring Curls Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (dumbell)
1 x 10-12 1 x 10-12
4 x 10-12 4 x 10-12
45 sec 45 sec
0 sets 0 sets
0 sets 0 sets
5 sets 5 sets
1 x 10-12 1 x 10-12
4 x 10-12 4 x 10-12
45 sec 45 sec
0 sets 0 sets
0 sets 0 sets
5 sets 5 sets
1 x 10-12 1 x 10-12
4 x 10-12 4 x 10-12
45 sec 45 sec
0 sets 0 sets
0 sets 0 sets
5 sets 5 sets
Day 3 - Push
Exercise
Superset #1 Barbell Incline Bench Press Tricep rope extension Superset #2 Rear Delt Dumbell Fly Leg Press Superset #3 Pec Deck Skull Crushers
1 x 10-12 1 x 10-12
4 x 10-12 4 x 10-12
45 sec 45 sec
0 sets 0 sets
0 sets 0 sets
5 sets 5 sets
1 x 10-12 1 x 10-12
4 x 10-12 4 x 10-12
45 sec 45 sec
0 sets 0 sets
0 sets 0 sets
5 sets 5 sets
1 x 10-12 1 x 10-12
4 x 10-12 4 x 10-12
45 sec 45 sec
0 sets 0 sets
0 sets 0 sets
5 sets 5 sets
Day 4 - Pull
Exercise
Superset #1 Lat Pulldown E-Z Bar Bicep Curl Superset #2 One Armed Dumbell Rows Hamstring Curls Superset #3 Stiff Legged Deadlifts Preacher Curls
1 x 10-12 1 x 10-12
4 x 10-12 4 x 10-12
45 sec 45 sec
0 sets 0 sets
0 sets 0 sets
5 sets 5 sets
1 x 10-12 1 x 10-12
4 x 10-12 4 x 10-12
45 sec 45 sec
0 sets 0 sets
0 sets 0 sets
5 sets 5 sets
1 x 10-12 1 x 10-12
4 x 10-12 4 x 10-12
45 sec 45 sec
0 sets 0 sets
0 sets 0 sets
5 sets 5 sets
Week 4-6 Week 4 2 Push Days, 3 Pull Days Week 5 3 Push Days,2 Pull Days Week 6 2 Push Days, 3 Pull Days Day 1 - Push
(Day 4, 1, 2, 3, 4) (Day 1, 2, 3, 4, 1) (Day 2, 3, 4, 1, 2)
Exercise
Superset #1 Dumbell Bench Press Tricep pushdown Superset #2 Lateral Shoulder Raises Leg Press Superset #3 Squats Calf Raises
Warm up x reps
Working Sets x Reps
Failure Sets
Total Sets
1 x 10-12 1 x 10-12
5 x 10-12 5 x 10-12
45 sec 45 sec
0 sets 0 sets
0 sets 0 sets
6 sets 6 sets
1 x 10-12 1 x 10-12
5 x 10-12 5 x 10-12
45 sec 45 sec
0 sets 0 sets
0 sets 0 sets
6 sets 6 sets
1 x 10-12 1 x 10-12
5 x 10-12 5 x 10-12
45 sec 45 sec
0 sets 0 sets
0 sets 0 sets
6 sets 6 sets
Day 2 - Pull
Exercise
Superset #1 Close Grip Lat Pulldown Seated Dumbell Curl Superset #2 Wide Grip Seated Row Hamstring Curls Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (Barbell)
1 x 10-12 1 x 10-12
5 x 10-12 5 x 10-12
45 sec 45 sec
0 sets 0 sets
0 sets 0 sets
6 sets 6 sets
1 x 10-12 1 x 10-12
5 x 10-12 5 x 10-12
45 sec 45 sec
0 sets 0 sets
0 sets 0 sets
6 sets 6 sets
1 x 10-12 1 x 10-12
5 x 10-12 5 x 10-12
45 sec 45 sec
0 sets 0 sets
0 sets 0 sets
6 sets 6 sets
Day 3 - Push
Exercise
Superset #1 Dumbell Incline Bench Press Overhead Rope Extension Superset #2 Rear Delt Dumbell Fly Leg Press Superset #3 Cable Crossover Fly Front Delt Raises
1 x 10-12 1 x 10-12
5 x 10-12 5 x 10-12
45 sec 45 sec
0 sets 0 sets
0 sets 0 sets
6 sets 6 sets
1 x 10-12 1 x 10-12
5 x 10-12 5 x 10-12
45 sec 45 sec
0 sets 0 sets
0 sets 0 sets
6 sets 6 sets
1 x 10-12 1 x 10-12
5 x 10-12 5 x 10-12
45 sec 45 sec
0 sets 0 sets
0 sets 0 sets
6 sets 6 sets
Day 4 - Pull
Exercise
Superset #1 Lat Pulldown E-Z Bar Bicep Curl Superset #2 Underhand Rows Hamstring Curls Superset #3 Stiff Legged Deadlifts Preacher Curls
Warm up x reps
Working Sets x Reps
Rest Between Sets
Failure Sets
Total Sets
1 x 10-12 1 x 10-12
5 x 10-12 5 x 10-12
45 sec 45 sec
0 sets 0 sets
0 sets 0 sets
6 sets 6 sets
1 x 10-12 1 x 10-12
5 x 10-12 5 x 10-12
45 sec 45 sec
0 sets 0 sets
0 sets 0 sets
6 sets 6 sets
1 x 10-12 1 x 10-12
5 x 10-12 5 x 10-12
45 sec 45 sec
0 sets 0 sets
0 sets 0 sets
6 sets 6 sets
Week 7-9 Week 7 3 Push Days, 2 Pull Days Week 8 2 Push Days, 3 Pull Days Week 9 3 Push Days, 2 Pull Days Day 1 - Push
(Day 3, 4, 1, 2, 3) (Day 4, 1, 2, 3, 4) (Day 1, 2, 3, 4, 1)
Exercise
Superset #1 Barbell Bench Press Tricep pushdown Superset #2 Military Shoulder Press Leg Press Superset #3 Squats Calf Raises
Warm up x reps
Working Sets x Reps
Failure Sets
Total Sets
1 x 10-12 1 x 10-12
4 x 10-12 4 x 10-12
45 sec 45 sec
1 x 10-12 1 x 10-12
0 sets 0 sets
6 sets 6 sets
1 x 10-12 1 x 10-12
4 x 10-12 5 x 10-12
45 sec 45 sec
1 x 10-12 0 sets
0 sets 0 sets
6 sets 6 sets
1 x 10-12 1 x 10-12
5 x 10-12 5 x 10-12
45 sec 45 sec
0 sets 0 sets
0 sets 0 sets
6 sets 6 sets
Day 2 - Pull
Exercise
Superset #1 Lat Pulldown Dumbell bicep curl Superset #2 Seated Row Hamstring Curls Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (dumbell)
1 x 10-12 1 x 10-12
4 x 10-12 4 x 10-12
45 sec 45 sec
1 x 10-12 1 x 10-12
0 sets 0 sets
6 sets 6 sets
1 x 10-12 1 x 10-12
4 x 10-12 5 x 10-12
45 sec 45 sec
1 x 10-12 0 sets
0 sets 0 sets
6 sets 6 sets
1 x 10-12 1 x 10-12
5 x 10-12 5 x 10-12
45 sec 45 sec
0 sets 0 sets
0 sets 0 sets
6 sets 6 sets
Day 3 - Push
Exercise
Superset #1 Barbell Incline Bench Press Tricep rope extension Superset #2 Rear Delt Dumbell Fly Leg Press Superset #3 Pec Deck Skull Crushers
1 x 10-12 1 x 10-12
4 x 10-12 4 x 10-12
45 sec 45 sec
1 x 10-12 1 x 10-12
0 sets 0 sets
6 sets 6 sets
1 x 10-12 1 x 10-12
4 x 10-12 5 x 10-12
45 sec 45 sec
1 x 10-12 0 sets
0 sets 0 sets
6 sets 6 sets
1 x 10-12 1 x 10-12
5 x 10-12 5 x 10-12
45 sec 45 sec
0 sets 0 sets
0 sets 0 sets
6 sets 6 sets
Day 4 - Pull
Exercise
Superset #1 Lat Pulldown E-Z Bar Bicep Curl Superset #2 One Armed Dumbell Rows Hamstring Curls Superset #3 Stiff Legged Deadlifts Preacher Curls
1 x 10-12 1 x 10-12
4 x 10-12 4 x 10-12
45 sec 45 sec
1 x 10-12 1 x 10-12
0 sets 0 sets
6 sets 6 sets
1 x 10-12 1 x 10-12
4 x 10-12 5 x 10-12
45 sec 45 sec
1 x 10-12 0 sets
0 sets 0 sets
6 sets 6 sets
1 x 10-12 1 x 10-12
5 x 10-12 4 x 10-12
45 sec 45 sec
0 sets 1 x 10-12
0 sets 0 sets
6 sets 6 sets
WEEK 1
Exercise
Warm up x reps
Failure Sets
Total Sets
1 x 10 1 x 10 1 x 10 1 x 10 1 x 10
2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10
90 sec 90 sec 90 sec 90 sec 90 sec
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10

Lat Pulldown Seated Row Lying T-Bar Row Skull Crushers Tricep Pushdowns 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 90 sec 90 sec 90 sec 90 sec 90 sec 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 4 sets 4 sets 4 sets 4 sets 4 sets
Day 3 Legs
Squats Lunges Leg Curls Leg Extension Calf Raises 2 x 10 1 x 10 1 x 10 1 x 10 1 x 10 3 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12 2 mins 90 sec 90 sec 90 sec 90 sec 1 x 8-10 0 sets 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 6 sets 4 sets 4 sets 4 sets 4 sets
Day 4 Shoulders
Military Dumbell Press Seated Side Lateral Raises Standing Dumbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbell Shrugs 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 3 x 8-10 90 sec 90 sec 90 sec 90 sec 90 sec 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 4 sets 4 sets 4 sets 4 sets 5 sets
WEEK 2
Exercise
Warm up x reps
Failure Sets
Total Sets
1 x 10 1 x 10 1 x 10 1 x 10 1 x 10
2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10

Seated Row Lat Pulldown Single Arm Row Tricep Pushdowns Skull Crushers 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 90 sec 90 sec 90 sec 90 sec 90 sec 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 4 sets 4 sets 4 sets 4 sets 4 sets
Day 3 Legs
Squats Leg Press Stiff Legged Deadlift Leg Extension Seated Calf Raises 2 x 10 1 x 10 1 x 10 1 x 10 1 x 10 3 x 10-12 3 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 mins 90 sec 90 sec 90 sec 90 sec 1 x 8-10 0 sets 0 sets 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 6 sets 4 sets 4 sets 4 sets 4 sets
Day 4 Shoulders
Military Barbell Press Standing Side Lateral Raises Seated Front Raise Rear Delt Machine Barbell Shrugs 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 3 x 8-10 90 sec 90 sec 90 sec 90 sec 90 sec 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 4 sets 4 sets 4 sets 4 sets 5 sets
WEEK 3
Exercise
Warm up x reps
Failure Sets
Total Sets
1 x 10 1 x 10 1 x 10 1 x 10 1 x 10
2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10

Lat Pulldown Seated Row Underhand Rows Skull Crushers Tricep Rope Pushdowns 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 90 sec 90 sec 90 sec 90 sec 90 sec 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 4 sets 4 sets 4 sets 4 sets 4 sets
Day 3 Legs
Squats Hack Squat Standing Leg Curls Leg Extension Standing Calf Raises 2 x 10 1 x 10 1 x 10 1 x 10 1 x 10 3 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12 2 mins 90 sec 90 sec 90 sec 90 sec 1 x 8-10 0 sets 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 6 sets 4 sets 4 sets 4 sets 4 sets
Day 4 Shoulders
Bent Lateral Raises Military Dumbell Press Standing Dumbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbell Shrugs 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 3 x 8-10 90 sec 90 sec 90 sec 90 sec 90 sec 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 4 sets 4 sets 4 sets 4 sets 5 sets
WEEK 4
Exercise
Warm up x reps
Failure Sets
Total Sets
1 x 10 1 x 10 1 x 10 1 x 10 1 x 10
3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10

Lat Pulldown Seated Row Lying T-Bar Row Skull Crushers Tricep Pushdowns 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 90 sec 90 sec 90 sec 90 sec 90 sec 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 5 sets 5 sets 5 sets 5 sets 5 sets
Day 3 Legs
Day 4 Shoulders
Military Dumbell Press Seated Side Lateral Raises Standing Dumbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbell Shrugs 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 90 sec 90 sec 90 sec 90 sec 90 sec 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 5 sets 5 sets 5 sets 5 sets 5 sets
WEEK 5
Exercise
Warm up x reps
Failure Sets
Total Sets
1 x 10 1 x 10 1 x 10 1 x 10 1 x 10
3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10

Seated Row Lat Pulldown Single Arm Row Tricep Pushdowns Skull Crushers 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 90 sec 90 sec 90 sec 90 sec 90 sec 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 5 sets 5 sets 5 sets 5 sets 5 sets
Day 3 Legs
Squats Leg Press Stiff Legged Deadlift Leg Extension Seated Calf Raises 2 x 10 1 x 10 1 x 10 1 x 10 1 x 10 4 x 10-12 3 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 mins 90 sec 90 sec 90 sec 90 sec 1 x 8-10 0 sets 0 sets 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 7 sets 4 sets 4 sets 4 sets 4 sets
Day 4 Shoulders
Military Barbell Press Standing Side Lateral Raises Seated Front Raise Rear Delt Machine Barbell Shrugs 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 90 sec 90 sec 90 sec 90 sec 90 sec 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 5 sets 5 sets 5 sets 5 sets 5 sets
WEEK 6
Exercise
Warm up x reps
Failure Sets
1 x 10 1 x 10 1 x 10 1 x 10 1 x 10
3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10

Lat Pulldown Seated Row Underhand Rows Skull Crushers Tricep Rope Pushdowns 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 90 sec 90 sec 90 sec 90 sec 90 sec 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
Day 3 Legs
Squats Hack Squat Standing Leg Curls Leg Extension Standing Calf Raises 2 x 10 1 x 10 1 x 10 1 x 10 1 x 10 4 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12 2 mins 90 sec 90 sec 90 sec 90 sec 1 x 8-10 0 sets 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets
Day 4 Shoulders
Bent Lateral Raises Military Dumbell Press Standing Dumbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbell Shrugs 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 3 x 8-10 2 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 90 sec 90 sec 90 sec 90 sec 90 sec 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 1 x 8-10 0 sets 0 sets 0 sets
WEEK 7
Exercise
Warm up x reps
Failure Sets
Total Sets
1 x 10 1 x 10 1 x 10 1 x 10 1 x 10
2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10

Lat Pulldown Seated Row Lying T-Bar Row Skull Crushers Tricep Pushdowns 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 90 sec 90 sec 90 sec 90 sec 90 sec 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 5 sets 5 sets 5 sets 5 sets 5 sets
Day 3 Legs
Day 4 Shoulders
Military Dumbell Press Seated Side Lateral Raises Standing Dumbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbell Shrugs 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 2 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 90 sec 90 sec 90 sec 90 sec 90 sec 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 5 sets 5 sets 5 sets 5 sets 5 sets
WEEK 8
Exercise
Flat Dumbell Press Incline Barbell Press Pec Deck Hammer Curl Preacher Curl
Warm up x reps
Failure Sets
Total Sets
3 x 8-10 3 x 8-10 7 x 10 3 x 8-10 7 x 10
90 sec 90 sec 30-45 secs 90 sec 30-45 secs

Seated Row Lat Pulldown Lying T-bar Row Tricep Pushdowns Rope Pushdowns 1 x 10 1 x 10 No warmup 1 x 10 No warmup 3 x 8-10 3 x 8-10 7 x 10 3 x 8-10 7 x 10 90 sec 90 sec 30-45 secs 90 sec 30-45 secs 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 4 sets 4 sets 7 sets 4 sets 7 sets
Day 3 Legs
Squats Stiff Legged Deadlift Leg Extension Seated Calf Raises Leg Press 2 x 10 1 x 10 1 x 10 1 x 10 No warmup 4 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 7 x 10-12 2 mins 90 sec 90 sec 90 sec 30-45 secs 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 6 sets 4 sets 4 sets 4 sets 7 sets
Day 4 Shoulders
Standing Side Lateral Raises Seated Front Raise Rear Delt Machine Barbell Shrugs Machine Shoulder Press 1 x 10 1 x 10 1 x 10 1 x 10 No warmup 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 7 x 8-10 90 sec 90 sec 90 sec 90 sec 30-45 secs 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 4 sets 4 sets 4 sets 4 sets 7 sets
WEEK 9
Exercise
Barbell Bench Press Incline Dumbell Press Pec Deck Seated Dumbell Curl Straight-bar cable curl
Warm up x reps
Working Rest Beyond Sets x Between Failure Failure Reps Sets Sets (sets)
Total Sets
3 x 8-10 3 x 8-10 7 x 10 3 x 8-10 7 x 10
90 sec 90 sec 30-45 secs 90 sec 30-45 secs

Lat Pulldown Seated Row Underhand Rows Skull Crushers Tricep Rope Pushdowns 1 x 10 1 x 10 No warmup 1 x 10 No warmup 3 x 8-10 3 x 8-10 7 x 10 3 x 8-10 7 x 10 90 sec 90 sec 30-45 secs 90 sec 30-45 secs 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 4 sets 4 sets 7 sets 4 sets 7 sets
Day 3 Legs
Squats Standing Leg Curls Leg Extension Standing Calf Raises Hack Squat 2 x 10 1 x 10 1 x 10 1 x 10 No warmup 4 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 7 x 10-12 3 mins 90 sec 90 sec 90 sec 30-45 secs 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 6 sets 4 sets 4 sets 4 sets 7 sets
Day 4 Shoulders
Bent Lateral Raises Standing Dumbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbell Shrugs Machine Shoulder Press 1 x 10 1 x 10 1 x 10 1 x 10 No warmup 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 7 x 8-10 90 sec 90 sec 90 sec 90 sec 30-45 secs 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 4 sets 4 sets 4 sets 4 sets 7 sets
WEEK 1
Exercise
Warm up x reps
1 x 10 1 x 10 1 x 10 1 x 10 1 x 10

3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 90 sec 90 sec 90 sec 90 sec 90 sec
Failure Sets
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8

Total Sets
1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10
3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8
90 sec 90 sec 90 sec 90 sec 90 sec 90 sec
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8
2 x 10 1 x 10 1 x 10 1 x 10 1 x 10
3 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12
2 mins 90 sec 90 sec 90 sec 90 sec
1 x 6-8 0 sets 1 x 6-8 1 x 6-8 1 x 6-8
1 x 10 1 x 10 1 x 10 1 x 10
3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8
90 sec 90 sec 90 sec 90 sec
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8
WEEK 2 Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 Rest Between Sets 90 sec 90 sec 90 sec 90 sec 90 sec Failure Sets 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets 0 sets Total Sets 5 sets 5 sets 5 sets 5 sets 5 sets
Exercise Day 1- Shoulders Military Barbell Press Standing Side Lateral Raises Seated Front Raise Rear Delt Machine Barbell Shrugs Day 2- Biceps and Triceps Straight Bar Curls Standing Dumbell Curls Reverse Grip E-Z Bar Curls Single Arm Rope Pushdowns Seated Overhead Dumbell Extensions Reverse Grip Straight Bar Pushdowns Day 3 - Legs Squats Leg Press Stiff Legged Deadlift Leg Extension Seated Calf Raises Day 4 - Chest Flat Bench Dumbell Press Incline Barbell Press Incline Dumbell Press Pec Deck Day 5 - Back Seated Wide Grip Row Lat Pull Down Underhand Rows One-arm Dumbell Rows
1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10
3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8
2 x 10 1 x 10 1 x 10 1 x 10 1 x 10
3 x 10-12 3 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12
1 x 6-8 0 sets 0 sets 1 x 6-8 1 x 6-8
1 x 10 1 x 10 1 x 10 1 x 10
3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8
WEEK 3 Working Rest Sets x Between Reps Sets

Exercise
Warm up x reps
1 x 10 1 x 10 1 x 10 1 x 10 1 x 10
Failure Sets
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8

Total Sets
1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10
3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8
2 x 10 1 x 10 1 x 10 1 x 10 1 x 10
3 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12
1 x 6-8 0 sets 1 x 6-8 1 x 6-8 1 x 6-8
1 x 10 1 x 10 1 x 10 1 x 10
3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8
WEEK 4
Warm up x reps
1 x 10 1 x 10 1 x 10 1 x 10 1 x 10
Exercise
Day 1- Shoulders Military Dumbell Press Seated Side Lateral Raises Standing Dumbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbell Shrugs Day 2- Biceps and Triceps Standing E-Z Curls Seated Dumbell Hammer Curls E-Z Bar Preacher Curls
Working Sets x Reps

3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8
Rest Between Sets

Failure Sets
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8

Total Sets
1 x 10 1 x 10 1 x 10
3 x 6-8 3 x 6-8 3 x 6-8
90 sec 90 sec 90 sec
1 x 6-8 1 x 6-8 1 x 6-8
Overhead Rope Extensions Skull Crushers Close-Grip Pushdowns

Day 3 - Legs
1 x 10 1 x 10 1 x 10
3 x 6-8 3 x 6-8 3 x 6-8
90 sec 90 sec 90 sec
1 x 6-8 1 x 6-8 1 x 6-8
Squats Lunges Leg Curls Leg Extension Calf Raises

Day 4 - Chest
2 x 10 1 x 10 1 x 10 1 x 10 1 x 10
4 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12
1 x 6-8 0 sets 1 x 6-8 1 x 6-8 1 x 6-8
Flat Bench Barbell Press Incline Dumbell Press Flat Bench Dumbell Flys Incline Dumbell Flys
Day 5 - Back
1 x 10 1 x 10 1 x 10 1 x 10
3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8
Lat Pull Down Seated Cable Row Lying T-Bar Row Close Grip Pull Down
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8
WEEK 5
Exercise
Day 1- Shoulders Military Barbell Press Standing Side Lateral Raises Seated Front Raise Rear Delt Machine Barbell Shrugs Day 2- Biceps and Triceps Straight Bar Curls Standing Dumbell Curls Reverse Grip E-Z Bar Curls Single Arm Rope Pushdowns Seated Overhead Dumbell Extensions Reverse Grip Straight Bar Pushdowns Day 3 - Legs Squats Leg Press Stiff Legged Deadlift Leg Extension Seated Calf Raises Day 4 - Chest Flat Bench Dumbell Press Incline Barbell Press Incline Dumbell Press Pec Deck Day 5 - Back Seated Wide Grip Row Lat Pull Down Underhand Rows One-arm Dumbell Rows
Warm up x reps
1 x 10 1 x 10 1 x 10 1 x 10 1 x 10

Failure Sets
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8

Total Sets
1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10
3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8
2 x 10 1 x 10 1 x 10 1 x 10 1 x 10
4 x 10-12 3 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12
1 x 6-8 0 sets 0 sets 1 x 6-8 1 x 6-8
1 x 10 1 x 10 1 x 10 1 x 10
3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8
WEEK 6
Warm up x reps
1 x 10 1 x 10 1 x 10 1 x 10 1 x 10
Exercise
Working Sets x Reps

3 x 6-8 2 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8
Rest Between Sets

Failure Sets
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8

0 sets 1 x 6-8 0 sets 0 sets 0 sets
Total Sets
1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10
2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8
2 x 10 1 x 10 1 x 10 1 x 10 1 x 10
4 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12
1 x 6-8 0 sets 1 x 6-8 1 x 6-8 1 x 6-8
1 x 10 1 x 10 1 x 10 1 x 10
2 x 6-8 2 x 6-8 2 x 6-8 3 x 6-8
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8
1 x 6-8 1 x 6-8 1 x 6-8 0 sets
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8
WEEK 7
Exercise
Warm up x reps
1 x 10 1 x 10 1 x 10 1 x 10 1 x 10

Failure Sets
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8

1 x 6-8 0 sets 0 sets 0 sets 0 sets
Total Sets
1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10
2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8
2 x 10 1 x 10 1 x 10 1 x 10 1 x 10
4 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12
1 x 6-8 0 sets 1 x 6-8 1 x 6-8 1 x 6-8
1 x 10 1 x 10 1 x 10 1 x 10
2 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8
1 x 6-8 0 sets 0 sets 0 sets
1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10
2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8
1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8
WEEK 8 Warm up x reps Working Sets x Reps Rest Between Sets Failure Sets Beyond Failure (sets) Total Sets
Exercise Day 1- Shoulders Standing Side Lateral Raises Seated Front Raise Rear Delt Machine Machine Shoulder Press Day 2- Biceps and Triceps Straight Bar Curls Standing Dumbell Curls Preacher Curl Machine Single Arm Rope Pushdowns Seated Overhead Dumbell Extensions Close Grip Pushdowns Day 3 - Legs Squats Stiff Legged Deadlift Leg Extension Seated Calf Raises Leg Press Day 4 - Chest Flat Bench Dumbell Press Incline Barbell Press Pec Deck Day 5 - Back Seated Wide Grip Row Lat Pull Down Underhand Rows
1 x 10 1 x 10 1 x 10 No warmup
4 x 6-8 4 x 6-8 4 x 6-8 7 x 8-10
90 sec 90 sec 90 sec 30-45 secs
1 x 10 1 x 10 No warmup 1 x 10 1 x 10 No warmup
4 x 6-8 4 x 6-8 7 x 8-10 4 x 6-8 4 x 6-8 7 x 8-10
90 sec 90 sec 30-45sec 90 sec 90 sec 30-45sec
2 x 10 1 x 10 1 x 10 1 x 10 No warmup
4 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 7 x 10-12
2 mins 90 sec 90 sec 90 sec 30-45 secs
5 x 6-8 5 x 6-8 7 x 8-10
90 sec 90 sec 30-45 sec
1 x 8-10 1 x 8-10 No Warmup
5 x 6-8 5 x 6-8 7 x 8-10
90 sec 90 sec 30-45 sec
WEEK 9
Exercise
Day 1- Shoulders Bent Lateral Raises Bent-over Reverse Flys (Rear Delts) Dumbell Shrugs Machine Shoulder Press Day 2- Biceps and Triceps Standing Dumbell Hammer Curls Standing E-Z Bar Curls Straight Bar Pushdowns Skull Crushers Superset Below Straight Bar Machine Curls Overhead Rope Extensions Day 3 - Legs Squats Standing Leg Curls Leg Extension Standing Calf Raises Hack Squat Day 4 - Chest Flat Bench Barbell Press Incline Barbell Press Standing Cable Flys Day 5 - Back Lat Pulldown Seated Cable Rows Lying T-Bar Row
Warm up x reps
1 x 10 1 x 10 1 x 10 No warmup

4 x 6-8 4 x 6-8 4 x 6-8 7 x 8-10 90 sec 90 sec 90 sec 30-45 secs
Failure Sets

Total Sets
1 x 10 1 x 10 1 x 10 1 x 10
4 x 6-8 4 x 6-8 4 x 6-8 4 x 6-8
No warmup No warmup
7 x 8-10 7 x 8-10
30-45sec 30-45sec
0 sets 0 sets
0 sets 0 sets
7 sets 7 sets
2 x 10 1 x 10 1 x 10 1 x 10 No warmup
4 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 7 x 10-12
2 mins 90 sec 90 sec 90 sec 30-45 secs
5 x 6-8 5 x 6-8 7 x 8-10
90 sec 90 sec 30-45 sec
1 x 8-10 1 x 8-10 No Warmup
5 x 6-8 5 x 6-8 7 x 8-10
90 sec 90 sec 30-45 sec

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