Day 1 & Day 5 – Legs/Medial Deltoids
- Quadriceps
- Barbell Squat – 5 sets x 15, 12, 10, 8, 6 reps
- Bulgarian Split Squat (isolated for each leg) – 4 sets x 10-12 reps
- Hamstrings
- Lying Leg Curl Machine – 4 sets x 10 – 12 reps
- Romanian Deadlift – 4 sets x 12, 10, 8, 6 reps
- Abdominals
- Crunches on Exercise Ball – 5 sets x 25 reps
- ***Between All Quadriceps Sets*** – Standing Side Lateral Dumbbell Deltoid Raises – 4 sets x 10 – 12 reps
Day 2 & Day 6 – Chest/Back-Width/Rear Deltoids
- Chest
- Incline Barbell Bench Press – 4 sets x 12, 8, 6, 4 reps
- Incline Dumbbell Bench Press – 4 sets x 10, 8, 6, 6 reps
- Dumbbell Pullovers – 4 sets x 12 – 15 reps
- ***Between All Chest Sets*** – Seated Bent-Over Dumbbell Rear Deltoid Raise – 4 sets x 12-15 reps
- Back-Width
- Pull-Ups – 4 sets x 8 – 10 reps
- Lat Pulldown – 4 sets x 8 – 10 reps
- Lat Pulldown (Behind-the-Neck) – 4 sets x 8 – 10 reps
Day 4 & Day 7 – Back-Thickness/Chest/Rear Deltoids
- Back-Thickness
- Deadlift – 5 sets x 12, 10, 8, 6, 8-10 reps
- Bent-Over Barbell Row – 5 sets x 15, 12, 10, 8, 8 reps
- T-Bar Row – 4 sets x 8-10 reps
- Wide-Grip Seated Cable Row – 4 sets x 8-10 reps
- Chest (Optional)
- Incline Barbell Bench Press (Smith Machine) – 4 sets x 12, 8, 6, 4 reps
- Hammer Strength Iso-Lateral Incline Press – 4 sets x 10, 8, 6, 6 reps
- ***Between All Chest Sets*** – Seated Bent-Over Dumbbell Rear Deltoid Raise – 4 sets x 12-15 reps
- Abdominals
- Hanging Leg Raises – 5 sets x 25 reps
- Accessory Work on Any Day (Optional)
- Dumbbell Hammer Curl
- Dumbbell Shrug
- Barbell Upright Row
- Seated Calf Raise