Week # 1 is POWER TRAINING, which is meant to; 1) Annihilate the highest threshold fast twitch muscle fibers, 2) Increase raw strength, and 3) Stimulate a greater amount of natural testosterone to course through your veins.



EXERCISE SETS REPS TEMPO REST
Hammer Incline Press 3 4-6 3/1/X 3-4 min
Flat DB Press 3 4-6 3/1/X 3-4 min
Smith Incline Press 2 4-6 3/1/X 3-4 min
DB Pullover 2 4-6 3/0/X 3 min



EXERCISE SETS REPS TEMPO REST
90 Degree BB Preacher Curl 2 4-6 4/0/X 3 min
Standing EZ Bar Curl 3 4-6 4/0/X 3 min
Standing Concentration Curl 2 4-6 4/0/X 3 min


EXERCISE SETS REPS TEMPO REST
Incline Seated Alternating DB Hammer Curl 2 4-6 2/1/X 3 min
Reverse BB or Low Cable Curl 2 4-6 2/1/X 3 min


EXERCISE SETS REPS TEMPO REST
Weighted Seated or Lying Crunch Machine 3 16-20 2/0/X/1 2-3 min
Hanging or Supported Straight Leg Raise 2 Max Reps 2/1/X 2-3 min

 



EXERCISE SETS REPS TEMPO REST
Leg Press 3 4-6 4/0/X 4 min
Squats 3 4-6 4/0/X 4 min
Leg Extension 2 4-6 3/0/X 3 min
Smith Machine Split Squats 2 4-6 per leg 3/0/X 3-4 min


EXERCISE SETS REPS TEMPO REST
Lying Leg Curl 3 4-6 2/1/X 3 min
Seated Single Leg Curl 3 4-6 per leg 2/1/X 3 min
BB or Smith Machine Stiff Leg Deadlift 2 4-6 2/0/X 4 min


EXERCISE SETS REPS TEMPO REST
Calf Press 3 4-6 2/1/X 2-3 min
Seated Calf Raise 2 4-6 2/1/X 2-3 min

 



EXERCISE SETS REPS TEMPO REST
Underhand Grip Seated Cable or Hammer Machine Row 3 4-6 2/1/X 3-4 min
CG Pulldown or Weighted Pullup 3 4-6 2/1/X 3-4 min
WG BB or Smith Bent Row or Incline Chest Supported Row 3 4-6 2/1/X 4 min
One Arm DB Row 2 4-6 2/1/X 4 min


EXERCISE SETS REPS TEMPO REST
Partial Rack Deadlift from Just Below Knees 4 4-6 2/1/X 4 min


EXERCISE SETS REPS TEMPO REST
Cable Side Crunch 2 16-20 per side 2/0/X/1 2-3 min
High Incline Bent Leg Hip Raise 3 16-20 2/0/X 2-3 min

 



EXERCISE SETS REPS TEMPO REST
Seated Arnold DB Press 2 4-6 3/0/X 3-4 min
Seated Bent Rear DB Lateral 2 4-6 2/0/X 3 min
Shoulder Wide Grip BB Upright Row 2 4-6 2/0/X 3-4 min
Single Arm Cable Side Lateral 3 4-6 2/1/X 3 min


EXERCISE SETS REPS TEMPO REST
BB or Machine Shrug 2 4-6 2/1/X/1 3 min
Single Arm DB Upright Row 2 4-6 1/1/X 3 min


EXERCISE SETS REPS TEMPO REST
BB or Smith Machine CG Bench Press 2 4-6 4/0/X 4 min
Incline Two Arms Overhead BB or DB Extension 3 4-6 4/0/X 3 min
Skull Crusher 2 4-6 2/0/X 3 min


EXERCISE SETS REPS TEMPO REST
Seated Calf Raise 2 4-6 2/0/X 2-3 min
Standing Calf Raise 3 4-6 2/0/X 2-3 min

 


Abbreviations: WG = Wide Grip; CG = Close Grip; EXT = Extension; DB = Dumbbell; BB = Barbell; CMR = Cardiovascular / Mental Recovery

Week # 2 is REP RANGE TRAINING, the goal of which is to; 1) Tear through all the intermediary muscle fibers that lie along the continuum from Type I to Type II, 2) Induce capillarization, and 3) Stimulate growth producing metabolic adaptations within muscle cells.



EXERCISE SETS REPS TEMPO REST
60 Degree Incline DB Press  3 7-9 2/0/2 2-3 min
Smith Bench Press to Upper Chest 3 10-12 2/0/2 2-3 min
Weighted or Machine Dips 2 13-15 2/0/1 2-3 min
Cable Crossover or Pec Deck Flye 2 16-20 2/0/2/1 2 min

 


EXERCISE SETS REPS TEMPO REST
90 degree side BB preacher curl or Spider Curl 3 7-9 2/0/2/1 2 min
Seated Incline Alternating DB Curl 2 10-12 2/1/2 2 min
Front Biceps Pose Upper Cable Curl 2 13-15 2/0/2/1 2 min

 


EXERCISE SETS REPS TEMPO REST
Reverse BB Curl 2 1 X 7-9, 1 X 10-12 2/0/2 2 min
Single Arm DB Wrist Curl 2 1 x 13-15, 1 x 16-20 per side 1/0/1/1 2 min

 


EXERCISE SETS REPS TEMPO REST
Cable Crunch 1 16-20 2/0/1 2 min
Lying Bent Leg Hip Raise 2 21-25 or max 2/0/1 2 min
Lying Side Crunch 1 26-30 per side 0r max 1/0/1 2 min

 



EXERCISE SETS REPS TEMPO REST
Leg Extension 2 7-9 2/0/2/1 2-3 min
BB Squats 3 10-12 2/0/2 3 min
Single Leg Press 2 13-15 per leg 2/0/2 3 min
Single Leg Extension 2 16-20 per leg 2/0/1/1 2-3 min

 


EXERCISE SETS REPS TEMPO REST
Lying Leg Curl 2 7-9 2/0/2/1 2 min
Seated Leg Curl 2 10-12 2/0/2/1 2 min
Straight Leg BB Good Morning 2 13-15 2/0/1 2-3 min
Adduction Machine 2 16-20 2/0/1/1 2 min

 


EXERCISE SETS REPS TEMPO REST
Machine or Smith Standing Calf Raise 2 1 x 7-9, 1 x 10-12 2/1/1 2 min
Seated Calf Raise 2 1 x 13-15, 1 x 16-20 2/0/1/1 2 min

 



EXERCISE SETS REPS TEMPO REST
CG T Bar Row or Face Down on Incline 2 DB Row (palms inward) 3 7-9 2/0/2 3 min
Underhand Grip Seated Cable Row 3 10-12 2/0/1/1 3 min
WG Pulldown or Assisted Pullup Machine 2-3 13-15 2/0/2 2-3 min
Stiff Arm Pulldown or Pullover Machine 2 16-20 2/1/2 2 min

 


EXERCISE SETS REPS TEMPO REST
Partial Rack Deadlift From Knee Height 2 1 x 7-9, 1 x 10-12 1/1/1 3 min
Weighted Hyperextensions 2 2 x 13-15 2/0/1/1 2-3 min

 


EXERCISE SETS REPS TEMPO REST
Weighted Incline Sit Up 2 13-15 2/0/2 2 min
Hanging or Supported Straight Leg Raise 2 16-20 2/0/1 2 min
Cable Side Crunch 1-2 21-25 per side 1/0/1 2 min

 



EXERCISE SETS REPS TEMPO REST
Seated DB or Machine Press (palms facing inward) 2 7-9 2/0/2 3 min
Shoulder Width Grip Prone Incline Front BB Raise 3 10-12 2/0/1/1 2 min
Standing DB Side Lateral 2 13-15 2/0/1 2 min
Single Arm Cable Bent Rear Lateral 2 16-20 1/0/1 2 min

 


EXERCISE SETS REPS TEMPO REST
CG BB Upright Row 2 1 x 7-9, 1 x 10-12 2/0/2 2-3 min
DB Shrug 2 1 x 10-12, 1 x 13-15 1/0/1/1 2 min

 


EXERCISE SETS REPS TEMPO REST
Incline 2 Arms Overhead BB or EZ Bar Extension 3 7-9 2/1/2 2 min
Straight Bar Pushdown 2 10-12 2/0/1/1 2 min
Lying Single Arm DB Extension 2 13-15 2/0/2 2 min

 


EXERCISE SETS REPS TEMPO REST
Calf Press 2 1 x 7-9, 1 x 10-12 2/0/1/1 2 min
Single Leg Seated Calf Raise 2 2 x 13-15 per leg 2/0/1 2 min

 


Abbreviations: WG = Wide Grip; CG = Close Grip; EXT = Extension; DB = Dumbbell; BB = Barbell; CMR = Cardiovascular / Mental Recovery

Week # 3 is SHOCK TRAINING, a true test of your ability to withstand searing muscle pain! The burn and lactic acid that SHOCK workouts produce will help flood your system with natural GH, literally bathing your cells in one of the most powerful muscle-producing, fat-incinerating hormones known to science!



EXERCISE SETS REPS TEMPO REST
Superset: Incline DB Press / Flat DB Flye 2 7-9 each 2/0/1 CMR
Dropset: Hammer Incline Press 2 7-9, drop, 4-6 2/0/1 CMR
Dropset: Cable Crossover 1-2 13-15, drop, 6-8 1/1/1/1 CMR

 


EXERCISE SETS REPS TEMPO REST
Superset: Seated Incline DB Curl/Standing BB Curl 2 7-9 each 2/0/1 CMR
Dropset: BB or Machine Preacher Curl 1 7-9, drop, 4-6 2/0/1 CMR
Superset: Front Double Biceps Pose Upper Cable Curl / Lying Cable Curl 1 7-9 each 1/0/1 CMR

 


EXERCISE SETS REPS TEMPO REST
Superset: Low Cable Reverse Curl Curl / Seated BB Wrist Curl 2 10-12 each 1/0/1 CMR

 


EXERCISE SETS REPS TEMPO REST
Dropset: Weighted Incline Sit Up 1 16-20, drop, max reps bodyweight only 2/0/1 CMR
Superset: Vertical Supported Straight Leg Raise / Seated Bench Knee Ups 2 Max reps on each 1/0/1 CMR

 

 



EXERCISE SETS REPS TEMPO REST
Superset: Leg Extensions/BB Hack Squats 2 7-9 each 2/0/1 CMR
Superset: Leg Press / Leg Extension 2 7-9 each 2/0/1 CMR
Dropset: Smith Machine or DB Split Squat 1-2 10-12, drop, 6-8 per leg 2/0/1 CMR

 


EXERCISE SETS REPS TEMPO REST
Superset: Stiff Leg Deadlift / Seated Leg Curl 2 10-12/7-9 2/0/1 CMR
Dropset: Single Leg Lying Leg Curl 2 7-9, drop, 4-6 per leg 2/0/1 CMR

 


EXERCISE SETS REPS TEMPO REST
Rest Pause: Calf Press 2 7-9, rest 10s-max reps, rest 20s-max reps 1/0/1/1 CMR
Dropset: Seated Calf Raise 1 10-12, drop, 6-8 1/0/1/1 CMR

 

 


EXERCISE SETS REPS TEMPO REST
Dropset: Underhand Grip Pulldown to Low Chest 2 7-9, drop, 4-6 1/0/1/1 CMR
Rest Pause: WG BB Bent Row 2 7-9, rest 15s-max reps, rest 30s-max reps 1/0/1 CMR
Superset: CG Seated Cable or Hammer Row / BB or DB Pullover 2 7-9/10-12 2/0/1 CMR

 


EXERCISE SETS REPS TEMPO REST
Dropset: Partial Rack or Smith Machine Deadlift from Mid-Shin Height 2 7-9, drop, 4-6 2/0/1 CMR

 


EXERCISE SETS REPS TEMPO REST
Superset: Incline Bent Leg Hip Raise / Lying Alternating Twisting Crunch 2 16-20/16-20 per side 1/0/1 CMR
Dropset: Seated or Lying Weighted Crunch Machine 1 16-20, drop, 8-10 1/0/1/1 CMR

 



EXERCISE SETS REPS TEMPO REST
Dropset: Seated Rear Delt Flye Machine 1 10-12, drop, 6-8 1/0/1/1 CMR
Dropset: Standing DB Side Lateral 2 10-12, drop, 6-8 1/0/1 CMR
Superset: Seated Machine Shoulder Press/Narrow Grip BB Front Raise 2 7-9 each 2/0/1 & 1/0/1 CMR

 


EXERCISE SETS REPS TEMPO REST
Dropset: BB or Smith Shrug 1 10-12, drop, 6-8 1/0/1/1 CMR
Superset: CG EZ Bar or Cable Upright Row / DB Shrug 1-2 7-9/10-12 1/0/1 & 1/0/1/1 CMR

 


EXERCISE SETS REPS TEMPO REST
Dropset: Rope Pushdown 1 13-15, drop, 6-8 1/0/1/1 CMR
Seated Two Arms Overhead DB Extension 1 7-9, drop, 4-6 2/0/1 CMR
Superset: Seated Single Arm Lying DB Extension/DB Kickback 2 7-9/13-15 2/0/1 & 1/0/1/1 CMR

 


EXERCISE SETS REPS TEMPO REST
Dropset: Seated Calf Raise 2 10-12, drop, 6-8 1/0/1 CMR
Superset: Standing Calf Raise / Calf Press 1 7-9 each 1//1/1 CMR

 


Abbreviations: WG = Wide Grip; CG = Close Grip; EXT = Extension; DB = Dumbbell; BB = Barbell; CMR = Cardiovascular / Mental Recovery

Week # 4 is POWER TRAINING, which is meant to; 1) Annihilate the highest threshold fast twitch muscle fibers, 2) Increase raw strength, and 3) Stimulate a greater amount of natural testosterone to course through your veins.



EXERCISE SETS REPS TEMPO REST
Hammer Incline Press 3 4-6 3/1/X 3-4 min
Flat DB Press 3 4-6 3/1/X 3-4 min
Smith Incline Press 2 4-6 3/1/X 3-4 min
DB Pullover 2 4-6 3/0/X 3 min


EXERCISE SETS REPS TEMPO REST
90 Degree BB Preacher Curl 2 4-6 4/0/X 3 min
Standing EZ Bar Curl 3 4-6 4/0/X 3 min
Standing Concentration Curl 2 4-6 4/0/X 3 min


EXERCISE SETS REPS TEMPO REST
Incline Seated Alternating DB Hammer Curl 2 4-6 2/1/X 3 min
Reverse BB or Low Cable Curl 2 4-6 2/1/X 3 min


EXERCISE SETS REPS TEMPO REST
Weighted Seated or Lying Crunch Machine 3 16-20 2/0/X/1 2-3 min
Hanging or Supported Straight Leg Raise 2 Max Reps 2/1/X 2-3 min

 



EXERCISE SETS REPS TEMPO REST
Leg Press 3 4-6 4/0/X 4 min
Squats 3 4-6 4/0/X 4 min
Leg Extension 2 4-6 3/0/X 3 min
Smith Machine Split Squats 2 4-6 per leg 3/0/X 3-4 min


EXERCISE SETS REPS TEMPO REST
Lying Leg Curl 3 4-6 2/1/X 3 min
Seated Single Leg Curl 3 4-6 per leg 2/1/X 3 min
BB or Smith Machine Stiff Leg Deadlift 2 4-6 2/0/X 4 min


EXERCISE SETS REPS TEMPO REST
Calf Press 3 4-6 2/1/X 2-3 min
Seated Calf Raise 2 4-6 2/1/X 2-3 min

 


EXERCISE SETS REPS TEMPO REST
Underhand Grip Seated Cable or Hammer Machine Row 3 4-6 2/1/X 3-4 min
CG Pulldown or Weighted Pullup 3 4-6 2/1/X 3-4 min
WG BB or Smith Bent Row or Incline Chest Supported Row 3 4-6 2/1/X 4 min
One Arm DB Row 2 4-6 2/1/X 4 min


EXERCISE SETS REPS TEMPO REST
Partial Rack Deadlift from Just Below Knees 4 4-6 2/1/X 4 min


EXERCISE SETS REPS TEMPO REST
Cable Side Crunch 2 16-20 per side 2/0/X/1 2-3 min
High Incline Bent Leg Hip Raise 3 16-20 2/0/X 2-3 min

 



EXERCISE SETS REPS TEMPO REST
Seated Arnold DB Press 2 4-6 3/0/X 3-4 min
Seated Bent Rear DB Lateral 2 4-6 2/0/X 3 min
Shoulder Wide Grip BB Upright Row 2 4-6 2/0/X 3-4 min
Single Arm Cable Side Lateral 3 4-6 2/1/X 3 min


EXERCISE SETS REPS TEMPO REST
BB or Machine Shrug 2 4-6 2/1/X/1 3 min
Single Arm DB Upright Row 2 4-6 1/1/X 3 min


EXERCISE SETS REPS TEMPO REST
BB or Smith Machine CG Bench Press 2 4-6 4/0/X 4 min
Incline Two Arms Overhead BB or DB Extension 3 4-6 4/0/X 3 min
Skull Crusher 2 4-6 2/0/X 3 min


EXERCISE SETS REPS TEMPO REST
Seated Calf Raise 2 4-6 2/0/X 2-3 min
Standing Calf Raise 3 4-6 2/0/X 2-3 min

 


Abbreviations: WG = Wide Grip; CG = Close Grip; EXT = Extension; DB = Dumbbell; BB = Barbell; CMR = Cardiovascular / Mental Recovery

Week # 5 is REP RANGE TRAINING, the goal of which is to; 1) Tear through all the intermediary muscle fibers that lie along the continuum from Type I to Type II, 2) Induce capillarization, and 3) Stimulate growth producing metabolic adaptations within muscle cells.



EXERCISE SETS REPS TEMPO REST
60 Degree Incline DB Press 3 7-9 2/0/2 2-3 min
Smith Bench Press to Upper Chest 3 10-12 2/0/2 2-3 min
Weighted or Machine Dips 2 13-15 2/0/1 2-3 min
Cable Crossover or Pec Deck Flye 2 16-20 2/0/2/1 2 min


EXERCISE SETS REPS TEMPO REST
90 degree side BB preacher curl or Spider Curl 3 7-9 2/0/2/1 2 min
Seated Incline Alternating DB Curl 2 10-12 2/1/2 2 min
Front Biceps Pose Upper Cable Curl 2 13-15 2/0/2/1 2 min


EXERCISE SETS REPS TEMPO REST
Reverse BB Curl 2 1 X 7-9, 1 X 10-12 2/0/2 2 min
Single Arm DB Wrist Curl 2 1 x 13-15, 1 x 16-20 per side 1/0/1/1 2 min


EXERCISE SETS REPS TEMPO REST
Cable Crunch 1 16-20 2/0/1 2 min
Lying Bent Leg Hip Raise 2 21-25 or max 2/0/1 2 min
Lying Side Crunch 1 26-30 per side 0r max 1/0/1 2 min

 



EXERCISE SETS REPS TEMPO REST
Leg Extension 2 7-9 2/0/2/1 2-3 min
BB Squats 3 10-12 2/0/2 3 min
Single Leg Press 2 13-15 per leg 2/0/2 3 min
Single Leg Extension 2 16-20 per leg 2/0/1/1 2-3 min


EXERCISE SETS REPS TEMPO REST
Lying Leg Curl 2 7-9 2/0/2/1 2 min
Seated Leg Curl 2 10-12 2/0/2/1 2 min
Straight Leg BB Good Morning 2 13-15 2/0/1 2-3 min
Adduction Machine 2 16-20 2/0/1/1 2 min


EXERCISE SETS REPS TEMPO REST
Machine or Smith Standing Calf Raise 2 1 x 7-9, 1 x 10-12 2/1/1 2 min
Seated Calf Raise 2 1 x 13-15, 1 x 16-20 2/0/1/1 2 min

 



EXERCISE SETS REPS TEMPO REST
CG T Bar Row or Face Down on Incline 2 DB Row (palms inward) 3 7-9 2/0/2 3 min
Underhand Grip Seated Cable Row 3 10-12 2/0/1/1 3 min
WG Pulldown or Assisted Pullup Machine 2-3 13-15 2/0/2 2-3 min
Stiff Arm Pulldown or Pullover Machine 2 16-20 2/1/2 2 min


EXERCISE SETS REPS TEMPO REST
Partial Rack Deadlift From Knee Height 2 1 x 7-9, 1 x 10-12 1/1/1 3 min
Weighted Hyperextensions 2 2 x 13-15 2/0/1/1 2-3 min


EXERCISE SETS REPS TEMPO REST
Weighted Incline Sit Up 2 13-15 2/0/2 2 min
Hanging or Supported Straight Leg Raise 2 16-20 2/0/1 2 min
Cable Side Crunch 1-2 21-25 per side 1/0/1 2 min

 



EXERCISE SETS REPS TEMPO REST
Seated DB or Machine Press (palms facing inward) 2 7-9 2/0/2 3 min
Shoulder Width Grip Prone Incline Front BB Raise 3 10-12 2/0/1/1 2 min
Standing DB Side Lateral 2 13-15 2/0/1 2 min
Single Arm Cable Bent Rear Lateral 2 16-20 1/0/1 2 min


EXERCISE SETS REPS TEMPO REST
CG BB Upright Row 2 1 x 7-9, 1 x 10-12 2/0/2 2-3 min
DB Shrug 2 1 x 10-12, 1 x 13-15 1/0/1/1 2 min


EXERCISE SETS REPS TEMPO REST
Incline 2 Arms Overhead BB or EZ Bar Extension 3 7-9 2/1/2 2 min
Straight Bar Pushdown 2 10-12 2/0/1/1 2 min
Lying Single Arm DB Extension 2 13-15 2/0/2 2 min


EXERCISE SETS REPS TEMPO REST
Calf Press 2 1 x 7-9, 1 x 10-12 2/0/1/1 2 min
Single Leg Seated Calf Raise 2 2 x 13-15 per leg 2/0/1 2 min

 


Abbreviations: WG = Wide Grip; CG = Close Grip; EXT = Extension; DB = Dumbbell; BB = Barbell; CMR = Cardiovascular / Mental Recovery

Week # 6 is SHOCK TRAINING, a true test of your ability to withstand searing muscle pain! The burn and lactic acid that SHOCK workouts produce will help flood your system with natural GH, literally bathing your cells in one of the most powerful muscle-producing, fat-incinerating hormones known to science!



EXERCISE SETS REPS TEMPO REST
Superset: Incline DB Press/Flat DB Flye 2 7-9 each 2/0/1 CMR
Dropset: Hammer Incline Press 2 7-9, drop, 4-6 2/0/1 CMR
Dropset: Cable Crossover 1-2 13-15, drop, 6-8 1/1/1/1 CMR


EXERCISE SETS REPS TEMPO REST
Superset: Seated Incline DB Curl/Standing BB Curl 2 7-9 each 2/0/1 CMR
Dropset: BB or Machine Preacher Curl 1 7-9, drop, 4-6 2/0/1 CMR
Superset: Front Double Biceps Pose Upper Cable Curl/Lying Cable Curl 1 7-9 each 1/0/1 CMR


EXERCISE SETS REPS TEMPO REST
Superset: Low Cable Reverse Curl Curl/Seated BB Wrist Curl 2 10-12 each 1/0/1 CMR


EXERCISE SETS REPS TEMPO REST
Dropset: Weighted Incline Sit Up 1 16-20, drop, max reps bodyweight only 2/0/1 CMR
Superset: Vertical Supported Straight Leg Raise/Seated Bench Knee Ups 2 Max reps on each 1/0/1 CMR

 

 

 



EXERCISE SETS REPS TEMPO REST
Superset: Leg Extensions/BB Hack Squats 2 7-9 each 2/0/1 CMR
Superset: Leg Press/Leg Extension 2 7-9 each 2/0/1 CMR
Dropset: Smith Machine or DB Split Squat 1-2 10-12, drop, 6-8 per leg 2/0/1 CMR


 

EXERCISE SETS REPS TEMPO REST
Superset: Stiff Leg Deadlift/Seated Leg Curl 2 10-12/7-9 2/0/1 CMR
Dropset: Single Leg Lying Leg Curl 2 7-9, drop, 4-6 per leg 2/0/1 CMR


EXERCISE SETS REPS TEMPO REST
Rest Pause: Calf Press 2 7-9, rest 10s-max reps, rest 20s-max reps 1/0/1/1 CMR
Dropset: Seated Calf Raise 10-12, drop, 6-8 1/0/1/1 CMR

 

 

 



EXERCISE SETS REPS TEMPO REST
Dropset: Underhand Grip Pulldown to Low Chest 2 7-9, drop, 4-6 1/0/1/1 CMR
Rest Pause: WG BB Bent Row 2 7-9, rest 15s-max reps, rest 30s-max reps 1/0/1 CMR
Superset: CG Seated Cable or Hammer Row/BB or DB Pullover 2 7-9/10-12 2/0/1 CMR


EXERCISE SETS REPS TEMPO REST
Dropset: Partial Rack or Smith Machine Deadlift from Mid-Shin Height 2 7-9, drop, 4-6 2/0/1 CMR


Superset: Incline Bent Leg Hip Raise/Lying Alternating Twisting Crunch 2 16-20/16-20 per side 1/0/1 CMR
Dropset: Seated or Lying Weighted Crunch Machine 1 16-20, drop, 8-10 1/0/1/1 CMR

 



EXERCISE SETS REPS TEMPO REST
Dropset: Seated Rear Delt Flye Machine 1 10-12, drop, 6-8 1/0/1/1 CMR
Dropset: Standing DB Side Lateral 2 10-12, drop, 6-8 1/0/1 CMR
Superset: Seated Machine Shoulder Press/Narrow Grip BB Front Raise 2 7-9 each 2/0/1 & 1/0/1 CMR


EXERCISE SETS REPS TEMPO REST
Dropset: BB or Smith Shrug 1 10-12, drop, 6-8 1/0/1/1 CMR
Superset: CG EZ Bar or Cable Upright Row/DB Shrug 1-2 7-9/10-12 1/0/1 & 1/0/1/1 CMR


EXERCISE SETS REPS TEMPO REST
Dropset: Rope Pushdown 1 13-15, drop, 6-8 1/0/1/1 CMR
Seated Two Arms Overhead DB Extension 1 7-9, drop, 4-6 2/0/1 CMR
Superset: Seated Single Arm Lying DB Extension/DB Kickback 2 7-9/13-15 2/0/1 & 1/0/1/1 CMR


EXERCISE SETS REPS TEMPO REST
Dropset: Seated Calf Raise 2 10-12, drop, 6-8 1/0/1 CMR
Superset: Standing Calf Raise/Calf Press 1 7-9 each 1//1/1 CMR

 


Abbreviations: WG = Wide Grip; CG = Close Grip; EXT = Extension; DB = Dumbbell; BB = Barbell; CMR = Cardiovascular / Mental Recovery

Week # 7 is POWER TRAINING, which is meant to; 1) Annihilate the highest threshold fast twitch muscle fibers, 2) Increase raw strength, and 3) Stimulate a greater amount of natural testosterone to course through your veins.



EXERCISE SETS REPS TEMPO REST
Hammer Incline Press 3 4-6 3/1/X 3-4 min
Flat DB Press 3 4-6 3/1/X 3-4 min
Smith Incline Press 2 4-6 3/1/X 3-4 min
DB Pullover 2 4-6 3/0/X 3 min


EXERCISE SETS REPS TEMPO REST
90 Degree BB Preacher Curl 2 4-6 4/0/X 3 min
Standing EZ Bar Curl 3 4-6 4/0/X 3 min
Standing Concentration Curl 2 4-6 4/0/X 3 min


EXERCISE SETS REPS TEMPO REST
Incline Seated Alternating DB Hammer Curl 2 4-6 2/1/X 3 min
Reverse BB or Low Cable Curl 2 4-6 2/1/X 3 min


EXERCISE SETS REPS TEMPO REST
Weighted Seated or Lying Crunch Machine 3 16-20 2/0/X/1 2-3 min
Hanging or Supported Straight Leg Raise 2 Max Reps 2/1/X 2-3 min

 



EXERCISE SETS REPS TEMPO REST
Leg Press 3 4-6 4/0/X 4 min
Squats 3 4-6 4/0/X 4 min
Leg Extension 2 4-6 3/0/X 3 min
Smith Machine Split Squats 2 4-6 per leg 3/0/X 3-4 min


EXERCISE SETS REPS TEMPO REST
Lying Leg Curl 3 4-6 2/1/X 3 min
Seated Single Leg Curl 3 4-6 per leg 2/1/X 3 min
BB or Smith Machine Stiff Leg Deadlift 2 4-6 2/0/X 4 min


EXERCISE SETS REPS TEMPO REST
Calf Press 3 4-6 2/1/X 2-3 min
Seated Calf Raise 2 4-6 2/1/X 2-3 min

 



EXERCISE SETS REPS TEMPO REST
Underhand Grip Seated Cable or Hammer Machine Row 3 4-6 2/1/X 3-4 min
CG Pulldown or Weighted Pullup 3 4-6 2/1/X 3-4 min
WG BB or Smith Bent Row or Incline Chest Supported Row 3 4-6 2/1/X 4 min
One Arm DB Row 2 4-6 2/1/X 4 min


EXERCISE SETS REPS TEMPO REST
Partial Rack Deadlift from Just Below Knees 4 4-6 2/1/X 4 min


EXERCISE SETS REPS TEMPO REST
Cable Side Crunch 2 16-20 per side 2/0/X/1 2-3 min
High Incline Bent Leg Hip Raise 3 16-20 2/0/X 2-3 min

 



EXERCISE SETS REPS TEMPO REST
Seated Arnold DB Press 2 4-6 3/0/X 3-4 min
Seated Bent Rear DB Lateral 2 4-6 2/0/X 3 min
Shoulder Wide Grip BB Upright Row 2 4-6 2/0/X 3-4 min
Single Arm Cable Side Lateral 3 4-6 2/1/X 3 min


EXERCISE SETS REPS TEMPO REST
BB or Machine Shrug 2 4-6 2/1/X/1 3 min
Single Arm DB Upright Row 2 4-6 1/1/X 3 min


EXERCISE SETS REPS TEMPO REST
BB or Smith Machine CG Bench Press 2 4-6 4/0/X 4 min
Incline Two Arms Overhead BB or DB Extension 3 4-6 4/0/X 3 min
Skull Crusher 2 4-6 2/0/X 3 min


EXERCISE SETS REPS TEMPO REST
Seated Calf Raise 2 4-6 2/0/X 2-3 min
Standing Calf Raise 3 4-6 2/0/X 2-3 min

 


Abbreviations: WG = Wide Grip; CG = Close Grip; EXT = Extension; DB = Dumbbell; BB = Barbell; CMR = Cardiovascular / Mental Recovery

Week # 8 is REP RANGE TRAINING, the goal of which is to; 1) Tear through all the intermediary muscle fibers that lie along the continuum from Type I to Type II, 2) Induce capillarization, and 3) Stimulate growth producing metabolic adaptations within muscle cells.



EXERCISE SETS REPS TEMPO REST
60 Degree Incline DB Press 3 7-9 2/0/2 2-3 min
Smith Bench Press to Upper Chest 3 10-12 2/0/2 2-3 min
Weighted or Machine Dips 2 13-15 2/0/1 2-3 min
Cable Crossover or Pec Deck Flye 2 16-20 2/0/2/1 2 min


EXERCISE SETS REPS TEMPO REST
90 degree side BB preacher curl or Spider Curl 3 7-9 2/0/2/1 2 min
Seated Incline Alternating DB Curl 2 10-12 2/1/2 2 min
Front Biceps Pose Upper Cable Curl 2 13-15 2/0/2/1 2 min


EXERCISE SETS REPS TEMPO REST
Reverse BB Curl 2 1 X 7-9, 1 X 10-12 2/0/2 2 min
Single Arm DB Wrist Curl 2 1 x 13-15, 1 x 16-20 per side 1/0/1/1 2 min


EXERCISE SETS REPS TEMPO REST
Cable Crunch 1 16-20 2/0/1 2 min
Lying Bent Leg Hip Raise 2 21-25 or max 2/0/1 2 min
Lying Side Crunch 1 26-30 per side 0r max 1/0/1 2 min

 



EXERCISE SETS REPS TEMPO REST
Leg Extension 2 7-9 2/0/2/1 2-3 min
BB Squats 3 10-12 2/0/2 3 min
Single Leg Press 2 13-15 per leg 2/0/2 3 min
Single Leg Extension 2 16-20 per leg 2/0/1/1 2-3 min


EXERCISE SETS REPS TEMPO REST
Lying Leg Curl 2 7-9 2/0/2/1 2 min
Seated Leg Curl 2 10-12 2/0/2/1 2 min
Straight Leg BB Good Morning 2 13-15 2/0/1 2-3 min
Adduction Machine 2 16-20 2/0/1/1 2 min


EXERCISE SETS REPS TEMPO REST
Machine or Smith Standing Calf Raise 2 1 x 7-9, 1 x 10-12 2/1/1 2 min
Seated Calf Raise 2 1 x 13-15, 1 x 16-20 2/0/1/1 2 min

 



EXERCISE SETS REPS TEMPO REST
CG T Bar Row or Face Down on Incline 2 DB Row (palms inward) 3 7-9 2/0/2 3 min
Underhand Grip Seated Cable Row 3 10-12 2/0/1/1 3 min
WG Pulldown or Assisted Pullup Machine 2-3 13-15 2/0/2 2-3 min
Stiff Arm Pulldown or Pullover Machine 2 16-20 2/1/2 2 min


EXERCISE SETS REPS TEMPO REST
Partial Rack Deadlift From Knee Height 2 1 x 7-9, 1 x 10-12 1/1/1 3 min
Weighted Hyperextensions 2 2 x 13-15 2/0/1/1 2-3 min


EXERCISE SETS REPS TEMPO REST
Weighted Incline Sit Up 2 13-15 2/0/2 2 min
Hanging or Supported Straight Leg Raise 2 16-20 2/0/1 2 min
Cable Side Crunch 1-2 21-25 per side 1/0/1 2 min

 



EXERCISE SETS REPS TEMPO REST
Seated DB or Machine Press (palms facing inward) 2 7-9 2/0/2 3 min
Shoulder Width Grip Prone Incline Front BB Raise 3 10-12 2/0/1/1 2 min
Standing DB Side Lateral 2 13-15 2/0/1 2 min
Single Arm Cable Bent Rear Lateral 2 16-20 1/0/1 2 min


EXERCISE SETS REPS TEMPO REST
CG BB Upright Row 2 1 x 7-9, 1 x 10-12 2/0/2 2-3 min
DB Shrug 2 1 x 10-12, 1 x 13-15 1/0/1/1 2 min


EXERCISE SETS REPS TEMPO REST
Incline 2 Arms Overhead BB or EZ Bar Extension 3 7-9 2/1/2 2 min
Straight Bar Pushdown 2 10-12 2/0/1/1 2 min
Lying Single Arm DB Extension 2 13-15 2/0/2 2 min


EXERCISE SETS REPS TEMPO REST
Calf Press 2 1 x 7-9, 1 x 10-12 2/0/1/1 2 min
Single Leg Seated Calf Raise 2 2 x 13-15 per leg 2/0/1 2 min

 


Abbreviations: WG = Wide Grip; CG = Close Grip; EXT = Extension; DB = Dumbbell; BB = Barbell; CMR = Cardiovascular / Mental Recovery

WEEK 1

Week # 1 is POWER TRAINING, which is meant to; 1) Annihilate the highest threshold fast twitch muscle fibers, 2) Increase raw strength, and 3) Stimulate a greater amount of natural testosterone to course through your veins.



EXERCISE SETS REPS TEMPO REST
Hammer Incline Press 3 4-6 3/1/X 3-4 min
Flat DB Press 3 4-6 3/1/X 3-4 min
Smith Incline Press 2 4-6 3/1/X 3-4 min
DB Pullover 2 4-6 3/0/X 3 min



EXERCISE SETS REPS TEMPO REST
90 Degree BB Preacher Curl 2 4-6 4/0/X 3 min
Standing EZ Bar Curl 3 4-6 4/0/X 3 min
Standing Concentration Curl 2 4-6 4/0/X 3 min


EXERCISE SETS REPS TEMPO REST
Incline Seated Alternating DB Hammer Curl 2 4-6 2/1/X 3 min
Reverse BB or Low Cable Curl 2 4-6 2/1/X 3 min


EXERCISE SETS REPS TEMPO REST
Weighted Seated or Lying Crunch Machine 3 16-20 2/0/X/1 2-3 min
Hanging or Supported Straight Leg Raise 2 Max Reps 2/1/X 2-3 min

 



EXERCISE SETS REPS TEMPO REST
Leg Press 3 4-6 4/0/X 4 min
Squats 3 4-6 4/0/X 4 min
Leg Extension 2 4-6 3/0/X 3 min
Smith Machine Split Squats 2 4-6 per leg 3/0/X 3-4 min


EXERCISE SETS REPS TEMPO REST
Lying Leg Curl 3 4-6 2/1/X 3 min
Seated Single Leg Curl 3 4-6 per leg 2/1/X 3 min
BB or Smith Machine Stiff Leg Deadlift 2 4-6 2/0/X 4 min


EXERCISE SETS REPS TEMPO REST
Calf Press 3 4-6 2/1/X 2-3 min
Seated Calf Raise 2 4-6 2/1/X 2-3 min

 



EXERCISE SETS REPS TEMPO REST
Underhand Grip Seated Cable or Hammer Machine Row 3 4-6 2/1/X 3-4 min
CG Pulldown or Weighted Pullup 3 4-6 2/1/X 3-4 min
WG BB or Smith Bent Row or Incline Chest Supported Row 3 4-6 2/1/X 4 min
One Arm DB Row 2 4-6 2/1/X 4 min


EXERCISE SETS REPS TEMPO REST
Partial Rack Deadlift from Just Below Knees 4 4-6 2/1/X 4 min


EXERCISE SETS REPS TEMPO REST
Cable Side Crunch 2 16-20 per side 2/0/X/1 2-3 min
High Incline Bent Leg Hip Raise 3 16-20 2/0/X 2-3 min

 



EXERCISE SETS REPS TEMPO REST
Seated Arnold DB Press 2 4-6 3/0/X 3-4 min
Seated Bent Rear DB Lateral 2 4-6 2/0/X 3 min
Shoulder Wide Grip BB Upright Row 2 4-6 2/0/X 3-4 min
Single Arm Cable Side Lateral 3 4-6 2/1/X 3 min


EXERCISE SETS REPS TEMPO REST
BB or Machine Shrug 2 4-6 2/1/X/1 3 min
Single Arm DB Upright Row 2 4-6 1/1/X 3 min


EXERCISE SETS REPS TEMPO REST
BB or Smith Machine CG Bench Press 2 4-6 4/0/X 4 min
Incline Two Arms Overhead BB or DB Extension 3 4-6 4/0/X 3 min
Skull Crusher 2 4-6 2/0/X 3 min


EXERCISE SETS REPS TEMPO REST
Seated Calf Raise 2 4-6 2/0/X 2-3 min
Standing Calf Raise 3 4-6 2/0/X 2-3 min

 


Abbreviations: WG = Wide Grip; CG = Close Grip; EXT = Extension; DB = Dumbbell; BB = Barbell; CMR = Cardiovascular / Mental Recovery

WEEK 2

Week # 2 is REP RANGE TRAINING, the goal of which is to; 1) Tear through all the intermediary muscle fibers that lie along the continuum from Type I to Type II, 2) Induce capillarization, and 3) Stimulate growth producing metabolic adaptations within muscle cells.



EXERCISE SETS REPS TEMPO REST
60 Degree Incline DB Press  3 7-9 2/0/2 2-3 min
Smith Bench Press to Upper Chest 3 10-12 2/0/2 2-3 min
Weighted or Machine Dips 2 13-15 2/0/1 2-3 min
Cable Crossover or Pec Deck Flye 2 16-20 2/0/2/1 2 min

 


EXERCISE SETS REPS TEMPO REST
90 degree side BB preacher curl or Spider Curl 3 7-9 2/0/2/1 2 min
Seated Incline Alternating DB Curl 2 10-12 2/1/2 2 min
Front Biceps Pose Upper Cable Curl 2 13-15 2/0/2/1 2 min

 


EXERCISE SETS REPS TEMPO REST
Reverse BB Curl 2 1 X 7-9, 1 X 10-12 2/0/2 2 min
Single Arm DB Wrist Curl 2 1 x 13-15, 1 x 16-20 per side 1/0/1/1 2 min

 


EXERCISE SETS REPS TEMPO REST
Cable Crunch 1 16-20 2/0/1 2 min
Lying Bent Leg Hip Raise 2 21-25 or max 2/0/1 2 min
Lying Side Crunch 1 26-30 per side 0r max 1/0/1 2 min

 



EXERCISE SETS REPS TEMPO REST
Leg Extension 2 7-9 2/0/2/1 2-3 min
BB Squats 3 10-12 2/0/2 3 min
Single Leg Press 2 13-15 per leg 2/0/2 3 min
Single Leg Extension 2 16-20 per leg 2/0/1/1 2-3 min

 


EXERCISE SETS REPS TEMPO REST
Lying Leg Curl 2 7-9 2/0/2/1 2 min
Seated Leg Curl 2 10-12 2/0/2/1 2 min
Straight Leg BB Good Morning 2 13-15 2/0/1 2-3 min
Adduction Machine 2 16-20 2/0/1/1 2 min

 


EXERCISE SETS REPS TEMPO REST
Machine or Smith Standing Calf Raise 2 1 x 7-9, 1 x 10-12 2/1/1 2 min
Seated Calf Raise 2 1 x 13-15, 1 x 16-20 2/0/1/1 2 min

 



EXERCISE SETS REPS TEMPO REST
CG T Bar Row or Face Down on Incline 2 DB Row (palms inward) 3 7-9 2/0/2 3 min
Underhand Grip Seated Cable Row 3 10-12 2/0/1/1 3 min
WG Pulldown or Assisted Pullup Machine 2-3 13-15 2/0/2 2-3 min
Stiff Arm Pulldown or Pullover Machine 2 16-20 2/1/2 2 min

 


EXERCISE SETS REPS TEMPO REST
Partial Rack Deadlift From Knee Height 2 1 x 7-9, 1 x 10-12 1/1/1 3 min
Weighted Hyperextensions 2 2 x 13-15 2/0/1/1 2-3 min

 


EXERCISE SETS REPS TEMPO REST
Weighted Incline Sit Up 2 13-15 2/0/2 2 min
Hanging or Supported Straight Leg Raise 2 16-20 2/0/1 2 min
Cable Side Crunch 1-2 21-25 per side 1/0/1 2 min

 



EXERCISE SETS REPS TEMPO REST
Seated DB or Machine Press (palms facing inward) 2 7-9 2/0/2 3 min
Shoulder Width Grip Prone Incline Front BB Raise 3 10-12 2/0/1/1 2 min
Standing DB Side Lateral 2 13-15 2/0/1 2 min
Single Arm Cable Bent Rear Lateral 2 16-20 1/0/1 2 min

 


EXERCISE SETS REPS TEMPO REST
CG BB Upright Row 2 1 x 7-9, 1 x 10-12 2/0/2 2-3 min
DB Shrug 2 1 x 10-12, 1 x 13-15 1/0/1/1 2 min

 


EXERCISE SETS REPS TEMPO REST
Incline 2 Arms Overhead BB or EZ Bar Extension 3 7-9 2/1/2 2 min
Straight Bar Pushdown 2 10-12 2/0/1/1 2 min
Lying Single Arm DB Extension 2 13-15 2/0/2 2 min

 


EXERCISE SETS REPS TEMPO REST
Calf Press 2 1 x 7-9, 1 x 10-12 2/0/1/1 2 min
Single Leg Seated Calf Raise 2 2 x 13-15 per leg 2/0/1 2 min

 


Abbreviations: WG = Wide Grip; CG = Close Grip; EXT = Extension; DB = Dumbbell; BB = Barbell; CMR = Cardiovascular / Mental Recovery

WEEK 3

Week # 3 is SHOCK TRAINING, a true test of your ability to withstand searing muscle pain! The burn and lactic acid that SHOCK workouts produce will help flood your system with natural GH, literally bathing your cells in one of the most powerful muscle-producing, fat-incinerating hormones known to science!



EXERCISE SETS REPS TEMPO REST
Superset: Incline DB Press / Flat DB Flye 2 7-9 each 2/0/1 CMR
Dropset: Hammer Incline Press 2 7-9, drop, 4-6 2/0/1 CMR
Dropset: Cable Crossover 1-2 13-15, drop, 6-8 1/1/1/1 CMR

 


EXERCISE SETS REPS TEMPO REST
Superset: Seated Incline DB Curl/Standing BB Curl 2 7-9 each 2/0/1 CMR
Dropset: BB or Machine Preacher Curl 1 7-9, drop, 4-6 2/0/1 CMR
Superset: Front Double Biceps Pose Upper Cable Curl / Lying Cable Curl 1 7-9 each 1/0/1 CMR

 


EXERCISE SETS REPS TEMPO REST
Superset: Low Cable Reverse Curl Curl / Seated BB Wrist Curl 2 10-12 each 1/0/1 CMR

 


EXERCISE SETS REPS TEMPO REST
Dropset: Weighted Incline Sit Up 1 16-20, drop, max reps bodyweight only 2/0/1 CMR
Superset: Vertical Supported Straight Leg Raise / Seated Bench Knee Ups 2 Max reps on each 1/0/1 CMR

 

 



EXERCISE SETS REPS TEMPO REST
Superset: Leg Extensions/BB Hack Squats 2 7-9 each 2/0/1 CMR
Superset: Leg Press / Leg Extension 2 7-9 each 2/0/1 CMR
Dropset: Smith Machine or DB Split Squat 1-2 10-12, drop, 6-8 per leg 2/0/1 CMR

 


EXERCISE SETS REPS TEMPO REST
Superset: Stiff Leg Deadlift / Seated Leg Curl 2 10-12/7-9 2/0/1 CMR
Dropset: Single Leg Lying Leg Curl 2 7-9, drop, 4-6 per leg 2/0/1 CMR

 


EXERCISE SETS REPS TEMPO REST
Rest Pause: Calf Press 2 7-9, rest 10s-max reps, rest 20s-max reps 1/0/1/1 CMR
Dropset: Seated Calf Raise 1 10-12, drop, 6-8 1/0/1/1 CMR

 

 


EXERCISE SETS REPS TEMPO REST
Dropset: Underhand Grip Pulldown to Low Chest 2 7-9, drop, 4-6 1/0/1/1 CMR
Rest Pause: WG BB Bent Row 2 7-9, rest 15s-max reps, rest 30s-max reps 1/0/1 CMR
Superset: CG Seated Cable or Hammer Row / BB or DB Pullover 2 7-9/10-12 2/0/1 CMR

 


EXERCISE SETS REPS TEMPO REST
Dropset: Partial Rack or Smith Machine Deadlift from Mid-Shin Height 2 7-9, drop, 4-6 2/0/1 CMR

 


EXERCISE SETS REPS TEMPO REST
Superset: Incline Bent Leg Hip Raise / Lying Alternating Twisting Crunch 2 16-20/16-20 per side 1/0/1 CMR
Dropset: Seated or Lying Weighted Crunch Machine 1 16-20, drop, 8-10 1/0/1/1 CMR

 



EXERCISE SETS REPS TEMPO REST
Dropset: Seated Rear Delt Flye Machine 1 10-12, drop, 6-8 1/0/1/1 CMR
Dropset: Standing DB Side Lateral 2 10-12, drop, 6-8 1/0/1 CMR
Superset: Seated Machine Shoulder Press/Narrow Grip BB Front Raise 2 7-9 each 2/0/1 & 1/0/1 CMR

 


EXERCISE SETS REPS TEMPO REST
Dropset: BB or Smith Shrug 1 10-12, drop, 6-8 1/0/1/1 CMR
Superset: CG EZ Bar or Cable Upright Row / DB Shrug 1-2 7-9/10-12 1/0/1 & 1/0/1/1 CMR

 


EXERCISE SETS REPS TEMPO REST
Dropset: Rope Pushdown 1 13-15, drop, 6-8 1/0/1/1 CMR
Seated Two Arms Overhead DB Extension 1 7-9, drop, 4-6 2/0/1 CMR
Superset: Seated Single Arm Lying DB Extension/DB Kickback 2 7-9/13-15 2/0/1 & 1/0/1/1 CMR

 


EXERCISE SETS REPS TEMPO REST
Dropset: Seated Calf Raise 2 10-12, drop, 6-8 1/0/1 CMR
Superset: Standing Calf Raise / Calf Press 1 7-9 each 1//1/1 CMR

 


Abbreviations: WG = Wide Grip; CG = Close Grip; EXT = Extension; DB = Dumbbell; BB = Barbell; CMR = Cardiovascular / Mental Recovery

WEEK 4

Week # 4 is POWER TRAINING, which is meant to; 1) Annihilate the highest threshold fast twitch muscle fibers, 2) Increase raw strength, and 3) Stimulate a greater amount of natural testosterone to course through your veins.



EXERCISE SETS REPS TEMPO REST
Hammer Incline Press 3 4-6 3/1/X 3-4 min
Flat DB Press 3 4-6 3/1/X 3-4 min
Smith Incline Press 2 4-6 3/1/X 3-4 min
DB Pullover 2 4-6 3/0/X 3 min


EXERCISE SETS REPS TEMPO REST
90 Degree BB Preacher Curl 2 4-6 4/0/X 3 min
Standing EZ Bar Curl 3 4-6 4/0/X 3 min
Standing Concentration Curl 2 4-6 4/0/X 3 min


EXERCISE SETS REPS TEMPO REST
Incline Seated Alternating DB Hammer Curl 2 4-6 2/1/X 3 min
Reverse BB or Low Cable Curl 2 4-6 2/1/X 3 min


EXERCISE SETS REPS TEMPO REST
Weighted Seated or Lying Crunch Machine 3 16-20 2/0/X/1 2-3 min
Hanging or Supported Straight Leg Raise 2 Max Reps 2/1/X 2-3 min

 



EXERCISE SETS REPS TEMPO REST
Leg Press 3 4-6 4/0/X 4 min
Squats 3 4-6 4/0/X 4 min
Leg Extension 2 4-6 3/0/X 3 min
Smith Machine Split Squats 2 4-6 per leg 3/0/X 3-4 min


EXERCISE SETS REPS TEMPO REST
Lying Leg Curl 3 4-6 2/1/X 3 min
Seated Single Leg Curl 3 4-6 per leg 2/1/X 3 min
BB or Smith Machine Stiff Leg Deadlift 2 4-6 2/0/X 4 min


EXERCISE SETS REPS TEMPO REST
Calf Press 3 4-6 2/1/X 2-3 min
Seated Calf Raise 2 4-6 2/1/X 2-3 min

 


EXERCISE SETS REPS TEMPO REST
Underhand Grip Seated Cable or Hammer Machine Row 3 4-6 2/1/X 3-4 min
CG Pulldown or Weighted Pullup 3 4-6 2/1/X 3-4 min
WG BB or Smith Bent Row or Incline Chest Supported Row 3 4-6 2/1/X 4 min
One Arm DB Row 2 4-6 2/1/X 4 min


EXERCISE SETS REPS TEMPO REST
Partial Rack Deadlift from Just Below Knees 4 4-6 2/1/X 4 min


EXERCISE SETS REPS TEMPO REST
Cable Side Crunch 2 16-20 per side 2/0/X/1 2-3 min
High Incline Bent Leg Hip Raise 3 16-20 2/0/X 2-3 min

 



EXERCISE SETS REPS TEMPO REST
Seated Arnold DB Press 2 4-6 3/0/X 3-4 min
Seated Bent Rear DB Lateral 2 4-6 2/0/X 3 min
Shoulder Wide Grip BB Upright Row 2 4-6 2/0/X 3-4 min
Single Arm Cable Side Lateral 3 4-6 2/1/X 3 min


EXERCISE SETS REPS TEMPO REST
BB or Machine Shrug 2 4-6 2/1/X/1 3 min
Single Arm DB Upright Row 2 4-6 1/1/X 3 min


EXERCISE SETS REPS TEMPO REST
BB or Smith Machine CG Bench Press 2 4-6 4/0/X 4 min
Incline Two Arms Overhead BB or DB Extension 3 4-6 4/0/X 3 min
Skull Crusher 2 4-6 2/0/X 3 min


EXERCISE SETS REPS TEMPO REST
Seated Calf Raise 2 4-6 2/0/X 2-3 min
Standing Calf Raise 3 4-6 2/0/X 2-3 min

 


Abbreviations: WG = Wide Grip; CG = Close Grip; EXT = Extension; DB = Dumbbell; BB = Barbell; CMR = Cardiovascular / Mental Recovery

WEEK 5

Week # 5 is REP RANGE TRAINING, the goal of which is to; 1) Tear through all the intermediary muscle fibers that lie along the continuum from Type I to Type II, 2) Induce capillarization, and 3) Stimulate growth producing metabolic adaptations within muscle cells.



EXERCISE SETS REPS TEMPO REST
60 Degree Incline DB Press 3 7-9 2/0/2 2-3 min
Smith Bench Press to Upper Chest 3 10-12 2/0/2 2-3 min
Weighted or Machine Dips 2 13-15 2/0/1 2-3 min
Cable Crossover or Pec Deck Flye 2 16-20 2/0/2/1 2 min


EXERCISE SETS REPS TEMPO REST
90 degree side BB preacher curl or Spider Curl 3 7-9 2/0/2/1 2 min
Seated Incline Alternating DB Curl 2 10-12 2/1/2 2 min
Front Biceps Pose Upper Cable Curl 2 13-15 2/0/2/1 2 min


EXERCISE SETS REPS TEMPO REST
Reverse BB Curl 2 1 X 7-9, 1 X 10-12 2/0/2 2 min
Single Arm DB Wrist Curl 2 1 x 13-15, 1 x 16-20 per side 1/0/1/1 2 min


EXERCISE SETS REPS TEMPO REST
Cable Crunch 1 16-20 2/0/1 2 min
Lying Bent Leg Hip Raise 2 21-25 or max 2/0/1 2 min
Lying Side Crunch 1 26-30 per side 0r max 1/0/1 2 min

 



EXERCISE SETS REPS TEMPO REST
Leg Extension 2 7-9 2/0/2/1 2-3 min
BB Squats 3 10-12 2/0/2 3 min
Single Leg Press 2 13-15 per leg 2/0/2 3 min
Single Leg Extension 2 16-20 per leg 2/0/1/1 2-3 min


EXERCISE SETS REPS TEMPO REST
Lying Leg Curl 2 7-9 2/0/2/1 2 min
Seated Leg Curl 2 10-12 2/0/2/1 2 min
Straight Leg BB Good Morning 2 13-15 2/0/1 2-3 min
Adduction Machine 2 16-20 2/0/1/1 2 min


EXERCISE SETS REPS TEMPO REST
Machine or Smith Standing Calf Raise 2 1 x 7-9, 1 x 10-12 2/1/1 2 min
Seated Calf Raise 2 1 x 13-15, 1 x 16-20 2/0/1/1 2 min

 



EXERCISE SETS REPS TEMPO REST
CG T Bar Row or Face Down on Incline 2 DB Row (palms inward) 3 7-9 2/0/2 3 min
Underhand Grip Seated Cable Row 3 10-12 2/0/1/1 3 min
WG Pulldown or Assisted Pullup Machine 2-3 13-15 2/0/2 2-3 min
Stiff Arm Pulldown or Pullover Machine 2 16-20 2/1/2 2 min


EXERCISE SETS REPS TEMPO REST
Partial Rack Deadlift From Knee Height 2 1 x 7-9, 1 x 10-12 1/1/1 3 min
Weighted Hyperextensions 2 2 x 13-15 2/0/1/1 2-3 min


EXERCISE SETS REPS TEMPO REST
Weighted Incline Sit Up 2 13-15 2/0/2 2 min
Hanging or Supported Straight Leg Raise 2 16-20 2/0/1 2 min
Cable Side Crunch 1-2 21-25 per side 1/0/1 2 min

 



EXERCISE SETS REPS TEMPO REST
Seated DB or Machine Press (palms facing inward) 2 7-9 2/0/2 3 min
Shoulder Width Grip Prone Incline Front BB Raise 3 10-12 2/0/1/1 2 min
Standing DB Side Lateral 2 13-15 2/0/1 2 min
Single Arm Cable Bent Rear Lateral 2 16-20 1/0/1 2 min


EXERCISE SETS REPS TEMPO REST
CG BB Upright Row 2 1 x 7-9, 1 x 10-12 2/0/2 2-3 min
DB Shrug 2 1 x 10-12, 1 x 13-15 1/0/1/1 2 min


EXERCISE SETS REPS TEMPO REST
Incline 2 Arms Overhead BB or EZ Bar Extension 3 7-9 2/1/2 2 min
Straight Bar Pushdown 2 10-12 2/0/1/1 2 min
Lying Single Arm DB Extension 2 13-15 2/0/2 2 min


EXERCISE SETS REPS TEMPO REST
Calf Press 2 1 x 7-9, 1 x 10-12 2/0/1/1 2 min
Single Leg Seated Calf Raise 2 2 x 13-15 per leg 2/0/1 2 min

 


Abbreviations: WG = Wide Grip; CG = Close Grip; EXT = Extension; DB = Dumbbell; BB = Barbell; CMR = Cardiovascular / Mental Recovery

WEEK 6

Week # 6 is SHOCK TRAINING, a true test of your ability to withstand searing muscle pain! The burn and lactic acid that SHOCK workouts produce will help flood your system with natural GH, literally bathing your cells in one of the most powerful muscle-producing, fat-incinerating hormones known to science!



EXERCISE SETS REPS TEMPO REST
Superset: Incline DB Press/Flat DB Flye 2 7-9 each 2/0/1 CMR
Dropset: Hammer Incline Press 2 7-9, drop, 4-6 2/0/1 CMR
Dropset: Cable Crossover 1-2 13-15, drop, 6-8 1/1/1/1 CMR


EXERCISE SETS REPS TEMPO REST
Superset: Seated Incline DB Curl/Standing BB Curl 2 7-9 each 2/0/1 CMR
Dropset: BB or Machine Preacher Curl 1 7-9, drop, 4-6 2/0/1 CMR
Superset: Front Double Biceps Pose Upper Cable Curl/Lying Cable Curl 1 7-9 each 1/0/1 CMR


EXERCISE SETS REPS TEMPO REST
Superset: Low Cable Reverse Curl Curl/Seated BB Wrist Curl 2 10-12 each 1/0/1 CMR


EXERCISE SETS REPS TEMPO REST
Dropset: Weighted Incline Sit Up 1 16-20, drop, max reps bodyweight only 2/0/1 CMR
Superset: Vertical Supported Straight Leg Raise/Seated Bench Knee Ups 2 Max reps on each 1/0/1 CMR

 

 

 



EXERCISE SETS REPS TEMPO REST
Superset: Leg Extensions/BB Hack Squats 2 7-9 each 2/0/1 CMR
Superset: Leg Press/Leg Extension 2 7-9 each 2/0/1 CMR
Dropset: Smith Machine or DB Split Squat 1-2 10-12, drop, 6-8 per leg 2/0/1 CMR


 

EXERCISE SETS REPS TEMPO REST
Superset: Stiff Leg Deadlift/Seated Leg Curl 2 10-12/7-9 2/0/1 CMR
Dropset: Single Leg Lying Leg Curl 2 7-9, drop, 4-6 per leg 2/0/1 CMR


EXERCISE SETS REPS TEMPO REST
Rest Pause: Calf Press 2 7-9, rest 10s-max reps, rest 20s-max reps 1/0/1/1 CMR
Dropset: Seated Calf Raise 10-12, drop, 6-8 1/0/1/1 CMR

 

 

 



EXERCISE SETS REPS TEMPO REST
Dropset: Underhand Grip Pulldown to Low Chest 2 7-9, drop, 4-6 1/0/1/1 CMR
Rest Pause: WG BB Bent Row 2 7-9, rest 15s-max reps, rest 30s-max reps 1/0/1 CMR
Superset: CG Seated Cable or Hammer Row/BB or DB Pullover 2 7-9/10-12 2/0/1 CMR


EXERCISE SETS REPS TEMPO REST
Dropset: Partial Rack or Smith Machine Deadlift from Mid-Shin Height 2 7-9, drop, 4-6 2/0/1 CMR


Superset: Incline Bent Leg Hip Raise/Lying Alternating Twisting Crunch 2 16-20/16-20 per side 1/0/1 CMR
Dropset: Seated or Lying Weighted Crunch Machine 1 16-20, drop, 8-10 1/0/1/1 CMR

 



EXERCISE SETS REPS TEMPO REST
Dropset: Seated Rear Delt Flye Machine 1 10-12, drop, 6-8 1/0/1/1 CMR
Dropset: Standing DB Side Lateral 2 10-12, drop, 6-8 1/0/1 CMR
Superset: Seated Machine Shoulder Press/Narrow Grip BB Front Raise 2 7-9 each 2/0/1 & 1/0/1 CMR


EXERCISE SETS REPS TEMPO REST
Dropset: BB or Smith Shrug 1 10-12, drop, 6-8 1/0/1/1 CMR
Superset: CG EZ Bar or Cable Upright Row/DB Shrug 1-2 7-9/10-12 1/0/1 & 1/0/1/1 CMR


EXERCISE SETS REPS TEMPO REST
Dropset: Rope Pushdown 1 13-15, drop, 6-8 1/0/1/1 CMR
Seated Two Arms Overhead DB Extension 1 7-9, drop, 4-6 2/0/1 CMR
Superset: Seated Single Arm Lying DB Extension/DB Kickback 2 7-9/13-15 2/0/1 & 1/0/1/1 CMR


EXERCISE SETS REPS TEMPO REST
Dropset: Seated Calf Raise 2 10-12, drop, 6-8 1/0/1 CMR
Superset: Standing Calf Raise/Calf Press 1 7-9 each 1//1/1 CMR

 


Abbreviations: WG = Wide Grip; CG = Close Grip; EXT = Extension; DB = Dumbbell; BB = Barbell; CMR = Cardiovascular / Mental Recovery

WEEK 7

Week # 7 is POWER TRAINING, which is meant to; 1) Annihilate the highest threshold fast twitch muscle fibers, 2) Increase raw strength, and 3) Stimulate a greater amount of natural testosterone to course through your veins.



EXERCISE SETS REPS TEMPO REST
Hammer Incline Press 3 4-6 3/1/X 3-4 min
Flat DB Press 3 4-6 3/1/X 3-4 min
Smith Incline Press 2 4-6 3/1/X 3-4 min
DB Pullover 2 4-6 3/0/X 3 min


EXERCISE SETS REPS TEMPO REST
90 Degree BB Preacher Curl 2 4-6 4/0/X 3 min
Standing EZ Bar Curl 3 4-6 4/0/X 3 min
Standing Concentration Curl 2 4-6 4/0/X 3 min


EXERCISE SETS REPS TEMPO REST
Incline Seated Alternating DB Hammer Curl 2 4-6 2/1/X 3 min
Reverse BB or Low Cable Curl 2 4-6 2/1/X 3 min


EXERCISE SETS REPS TEMPO REST
Weighted Seated or Lying Crunch Machine 3 16-20 2/0/X/1 2-3 min
Hanging or Supported Straight Leg Raise 2 Max Reps 2/1/X 2-3 min

 



EXERCISE SETS REPS TEMPO REST
Leg Press 3 4-6 4/0/X 4 min
Squats 3 4-6 4/0/X 4 min
Leg Extension 2 4-6 3/0/X 3 min
Smith Machine Split Squats 2 4-6 per leg 3/0/X 3-4 min


EXERCISE SETS REPS TEMPO REST
Lying Leg Curl 3 4-6 2/1/X 3 min
Seated Single Leg Curl 3 4-6 per leg 2/1/X 3 min
BB or Smith Machine Stiff Leg Deadlift 2 4-6 2/0/X 4 min


EXERCISE SETS REPS TEMPO REST
Calf Press 3 4-6 2/1/X 2-3 min
Seated Calf Raise 2 4-6 2/1/X 2-3 min

 



EXERCISE SETS REPS TEMPO REST
Underhand Grip Seated Cable or Hammer Machine Row 3 4-6 2/1/X 3-4 min
CG Pulldown or Weighted Pullup 3 4-6 2/1/X 3-4 min
WG BB or Smith Bent Row or Incline Chest Supported Row 3 4-6 2/1/X 4 min
One Arm DB Row 2 4-6 2/1/X 4 min


EXERCISE SETS REPS TEMPO REST
Partial Rack Deadlift from Just Below Knees 4 4-6 2/1/X 4 min


EXERCISE SETS REPS TEMPO REST
Cable Side Crunch 2 16-20 per side 2/0/X/1 2-3 min
High Incline Bent Leg Hip Raise 3 16-20 2/0/X 2-3 min

 



EXERCISE SETS REPS TEMPO REST
Seated Arnold DB Press 2 4-6 3/0/X 3-4 min
Seated Bent Rear DB Lateral 2 4-6 2/0/X 3 min
Shoulder Wide Grip BB Upright Row 2 4-6 2/0/X 3-4 min
Single Arm Cable Side Lateral 3 4-6 2/1/X 3 min


EXERCISE SETS REPS TEMPO REST
BB or Machine Shrug 2 4-6 2/1/X/1 3 min
Single Arm DB Upright Row 2 4-6 1/1/X 3 min


EXERCISE SETS REPS TEMPO REST
BB or Smith Machine CG Bench Press 2 4-6 4/0/X 4 min
Incline Two Arms Overhead BB or DB Extension 3 4-6 4/0/X 3 min
Skull Crusher 2 4-6 2/0/X 3 min


EXERCISE SETS REPS TEMPO REST
Seated Calf Raise 2 4-6 2/0/X 2-3 min
Standing Calf Raise 3 4-6 2/0/X 2-3 min

 


Abbreviations: WG = Wide Grip; CG = Close Grip; EXT = Extension; DB = Dumbbell; BB = Barbell; CMR = Cardiovascular / Mental Recovery

WEEK 8

Week # 8 is REP RANGE TRAINING, the goal of which is to; 1) Tear through all the intermediary muscle fibers that lie along the continuum from Type I to Type II, 2) Induce capillarization, and 3) Stimulate growth producing metabolic adaptations within muscle cells.



EXERCISE SETS REPS TEMPO REST
60 Degree Incline DB Press 3 7-9 2/0/2 2-3 min
Smith Bench Press to Upper Chest 3 10-12 2/0/2 2-3 min
Weighted or Machine Dips 2 13-15 2/0/1 2-3 min
Cable Crossover or Pec Deck Flye 2 16-20 2/0/2/1 2 min


EXERCISE SETS REPS TEMPO REST
90 degree side BB preacher curl or Spider Curl 3 7-9 2/0/2/1 2 min
Seated Incline Alternating DB Curl 2 10-12 2/1/2 2 min
Front Biceps Pose Upper Cable Curl 2 13-15 2/0/2/1 2 min


EXERCISE SETS REPS TEMPO REST
Reverse BB Curl 2 1 X 7-9, 1 X 10-12 2/0/2 2 min
Single Arm DB Wrist Curl 2 1 x 13-15, 1 x 16-20 per side 1/0/1/1 2 min


EXERCISE SETS REPS TEMPO REST
Cable Crunch 1 16-20 2/0/1 2 min
Lying Bent Leg Hip Raise 2 21-25 or max 2/0/1 2 min
Lying Side Crunch 1 26-30 per side 0r max 1/0/1 2 min

 



EXERCISE SETS REPS TEMPO REST
Leg Extension 2 7-9 2/0/2/1 2-3 min
BB Squats 3 10-12 2/0/2 3 min
Single Leg Press 2 13-15 per leg 2/0/2 3 min
Single Leg Extension 2 16-20 per leg 2/0/1/1 2-3 min


EXERCISE SETS REPS TEMPO REST
Lying Leg Curl 2 7-9 2/0/2/1 2 min
Seated Leg Curl 2 10-12 2/0/2/1 2 min
Straight Leg BB Good Morning 2 13-15 2/0/1 2-3 min
Adduction Machine 2 16-20 2/0/1/1 2 min


EXERCISE SETS REPS TEMPO REST
Machine or Smith Standing Calf Raise 2 1 x 7-9, 1 x 10-12 2/1/1 2 min
Seated Calf Raise 2 1 x 13-15, 1 x 16-20 2/0/1/1 2 min

 



EXERCISE SETS REPS TEMPO REST
CG T Bar Row or Face Down on Incline 2 DB Row (palms inward) 3 7-9 2/0/2 3 min
Underhand Grip Seated Cable Row 3 10-12 2/0/1/1 3 min
WG Pulldown or Assisted Pullup Machine 2-3 13-15 2/0/2 2-3 min
Stiff Arm Pulldown or Pullover Machine 2 16-20 2/1/2 2 min


EXERCISE SETS REPS TEMPO REST
Partial Rack Deadlift From Knee Height 2 1 x 7-9, 1 x 10-12 1/1/1 3 min
Weighted Hyperextensions 2 2 x 13-15 2/0/1/1 2-3 min


EXERCISE SETS REPS TEMPO REST
Weighted Incline Sit Up 2 13-15 2/0/2 2 min
Hanging or Supported Straight Leg Raise 2 16-20 2/0/1 2 min
Cable Side Crunch 1-2 21-25 per side 1/0/1 2 min

 



EXERCISE SETS REPS TEMPO REST
Seated DB or Machine Press (palms facing inward) 2 7-9 2/0/2 3 min
Shoulder Width Grip Prone Incline Front BB Raise 3 10-12 2/0/1/1 2 min
Standing DB Side Lateral 2 13-15 2/0/1 2 min
Single Arm Cable Bent Rear Lateral 2 16-20 1/0/1 2 min


EXERCISE SETS REPS TEMPO REST
CG BB Upright Row 2 1 x 7-9, 1 x 10-12 2/0/2 2-3 min
DB Shrug 2 1 x 10-12, 1 x 13-15 1/0/1/1 2 min


EXERCISE SETS REPS TEMPO REST
Incline 2 Arms Overhead BB or EZ Bar Extension 3 7-9 2/1/2 2 min
Straight Bar Pushdown 2 10-12 2/0/1/1 2 min
Lying Single Arm DB Extension 2 13-15 2/0/2 2 min


EXERCISE SETS REPS TEMPO REST
Calf Press 2 1 x 7-9, 1 x 10-12 2/0/1/1 2 min
Single Leg Seated Calf Raise 2 2 x 13-15 per leg 2/0/1 2 min

 


Abbreviations: WG = Wide Grip; CG = Close Grip; EXT = Extension; DB = Dumbbell; BB = Barbell; CMR = Cardiovascular / Mental Recovery