| Day 1 | Day 2 | Day 3 | Day 4 |
|---|---|---|---|
| Quads Thighs |
Chest | Back | Biceps |
| Abs | Shoulders | Hams | Triceps |
| Calves | Abs | Calves |
| Chest | Exercise | Sets | Reps |
| Bench Press | 3 | 12-15 | |
| Incline Bench Press | 3 | 12-15 | |
| Dumbbell Flyes | 3 | 12-15 | |
| Top Of Page | Decline Bench Press | 3 | 12-15 |
| Shoulders | Exercise | Sets | Reps |
| Barbell Press | 3 | 12-15 | |
| Rear Dumbbell Raises | 3 | 12-15 | |
| Top Of Page | Side Dumbbell Raises | 3 | 12-15 |
| Calves | Exercise | Sets | Reps |
| Standing Calf Raises | 3 | 12-15 | |
| Top Of Page | Seated Calf Raises | 3 | 12-15 |
| Quadriceps | Exercise | Sets | Reps |
| Squats | 3 | 12-15 | |
| Leg Press | 3 | 12-15 | |
| Lunges | 3 | 12-15 | |
| Top Of Page | Leg Extensions | 3 | 12-15 |
| Thighs | Exercise | Sets | Reps |
| Cable Abductors | 3 | 12-15 | |
| Top Of Page | Cable Adductors | 3 | 12-15 |
| Hamstrings | Exercise | Sets | Reps |
| Leg Curls | 3 | 12-15 | |
| Top Of Page | Stiff-Legged Deadlifts | 3 | 12-15 |
| Abs | Exercise | Sets | Reps |
| Floor Crunches | 3 | 12-15 | |
| Top Of Page | Leg Raises | 3 | 12-15 |
| Back | Exercise | Sets | Reps |
| Machine Pullovers | 3 | 12-15 | |
| Reverse-Grip Barbell Rows | 3 | 12-15 | |
| Seated Cable Rows | 3 | 12-15 | |
| Top Of Page | Chins | 3 | 12-15 |
| Biceps | Exercise | Sets | Reps |
| Standing Barbell Curls | 3 | 12-15 | |
| Top Of Page | Seated Dumbbell Curls | 3 | 12-15 |
| Triceps | Exercise | Sets | Reps |
| Reverse-Grip Pull Downs | 3 | 12-15 | |
| Top Of Page | Barbell Extensions | 3 | 12-15 |