| Full Body (Day 1) | Full Body (Day 4) |
| Lat Pulldown: 3X6-8 | Barbell Bench Press: 3X6-8 |
| Squat: 3X6-8 | Romanian Deadlift: 3X6-8 |
| Incline Dumbbell Press: 3X6-8 | Dumbbell Row: 3X8-10 |
| Hammer Curl: 3X8-10 | Dumbbell Shoulder Press: 3X8-10 |
| Lying Hamstring Curl: 3X8-10 | Leg Extension: 3X8-10 |
| Dumbbell Lateral Raise: 3X10-12 | Back Cable Curl: 3X10-12 |
| Overhead Tricep Extension: 3X-10-12 | Tricep Cable Extension: 3X10-12 |
| Optional Exercises on Rest Day | |
| Machine Calf Raise: 3X10-12 | |
| Ab Machine: 3X10-12 |
| Upper (Day 1) | Lower (Day 2 or Day 3) |
| Weighted Pull-Up: 3X6-8 | Hack Squat: 3X6-8 |
| Barbell Bench Press: 3X6-8 | Hip Thrust: 3X8-10 |
| Chest Supported T-Bar Row (R delt emphasis): 3X8-10 | Reverse DB Lunge: 3X8-10 |
| Seated Chest Flies: 3X8-10 | Leg Curl: 3X10-12 |
| Cable Lateral Raise: 3X10-12 | Seated Calf Raise: 3X10-15 |
| Hammer Curl: 3X8-10 | Hanging Leg Raise w/ Side Variation: 3X10-15 |
| Tricep Overhead Extension: 3X10-12 | |
| Full Body (Day 5) | |
| Incline Dumbbell Press: 3X6-8 | |
| Romanian Deadlift: 3X6-8 | |
| Lat Pulldown: 3×6-8 | |
| DB Shoulder Press: 3X8-10 | |
| Leg Extension: 3X10-12 | |
| Back Cable Curl: 3X10-12 | |
| Tricep Cable Extension: 3X8-10 |
| Exercise (Day 1) | Exercise (Day 2) |
| Weighted Pull-Up: 3X6-8 | Hack Squat: 3×6-8 |
| Barbell Bench Press: 3X6-8 | Hip Thrust: 3X8-10 |
| Chest Supported T-Bar Row (R delt emphasis): 3X8-10 | Leg Curl: 3X10-12 |
| Seated Chest Flies: 3X8-10 | Leg Extension: 3X10-12 |
| Dumbbell Lateral Raise: 3X10-12 | Seated Calf Raise: 3X10-15 |
| Hammer Curl: 3X8-10 | Hanging Leg Raise w/ Side Variation: 3X10-15 |
| Tricep Overhead Extension: 3X10-12 | |
| Exercise (Day 4) | Exercise (Day 5) |
| Incline Dumbbell Press: 3X6-8 | Back Squat: 3X6-8 |
| Lat Pulldown: 3×6-8 | Romanian Deadlift: 3X8-10 |
| Lower Chest Press: 3X8-10 | Reverse DB Lunge: 3X8-10 |
| Seated Cable Row: 3X8-10 | Leg Extension: 3X10-12 |
| DB Shoulder Press: 3X6-8 | Cable Lateral Raise: 3X10-12 |
| Tricep Cable Extension: 3X8-10 | Machine Standing Calf Raise: 3X10-15 |
| Back Cable Curl: 3X10-12 | Cable Crunch: 3X10-15 |
| Upper (Day 1) | Lower (Day 2) | Chest/Back (Day 4) |
| Weighted Pull-Up: 3X6-8 | Hack Squat: 3×6-8 | DB Incline Press: 3X6-8 |
| Barbell Bench Press: 3X6-8 | Hip Thrust: 3X8-10 | Lat Pulldown: 3×6-8 |
| Chest Supported T-Bar Row (R delt emphasis): 3X8-10 | Leg Curl: 3X10-12 | Lower Chest Press: 3X8-10 |
| Seated Chest Flies: 3X8-10 | Leg Extension: 3X10-12 | Seated Cable Row: 3X8-10 |
| Dumbbell Lateral Raise: 3X10-12 | Seated Calf Raise: 3X10-15 | DB Shoulder Press: 3X6-8 |
| Hammer Curl: 3X8-10 | Hanging Leg Raise w/ Side Variation: 3X10-15 | Wrist Flexion and Extension: 2X10-15 each |
| Tricep Overhead Extension: 3X10-12 | ||
| Arms (Day 5) | Lower (Day 6) | |
| Cable Lateral Raise: 3X10-12 | Back Squat: 3X6-8 | |
| Back Cable Curl: 3X10-12 | Romanian Deadlift: 3X8-10 | |
| Tricep Cable Extension: 3X8-10 | Reverse DB Lunge: 3X8-10 | |
| 45° Cable Rear Delt Fly: 3X10-12 | Leg Extension: 3X10-12 | |
| Machine Preacher Curl: 3X10-12 | Machine Standing Calf Raise: 3X10-15 | |
| Machine Tricep extension: 3X10-12 | Cable Crunch: 3X10-15 |
| Legs (Day 1) | Chest/Back (Day 2) | Arms (Day 3) |
| Hack Squat: 3×6-8 | Incline Dumbbell Press: 3X6-8 | Hammer Curl: 3X8-10 |
| Romanian Deadlift: 3X8-10 | Lat Pulldown: 3×6-8 | Tricep Cable Extension: 3X8-10 |
| Reverse DB Lunge: 3X8-10 | Seated Chest Flies: 3X8-10 | Dumbbell Lateral Raise: 3X10-12 |
| Leg Extension: 3X10-12 | Seated Cable Row: 3X8-10 | Machine Preacher Curl: 3X10-12 |
| Machine Standing Calf Raise: 3X10-15 | DB Shoulder Press: 3X6-8 | Tricep Overhead Extension: 3X10-12 |
| Cable Crunch: 3X10-15 | Lower Chest Press: 3X8-10 | 45° Cable Rear Delt Fly: 3X10-12 |
| Legs (Day 4) | Chest/Back (Day 5) | Arms (Day 6) |
| Back Squat: 3X6-8 | Weighted Pull-Up: 3X6-8 | Skullcrushers: 3X8-10 |
| Hip Thrust: 3X8-10 | Barbell Bench Press: 3X6-8 | Dumbbell Curl: 3X10-12 |
| Leg Curl: 3X10-12 | Chest Supported T-Bar Row (R delt emphasis): 3X8-10 | Cable Lateral Raise: 3X10-12 |
| Leg Extension: 3X10-12 | Hammer Incline Press: 3X8-10 | Machine Tricep extension: 3X10-12 |
| Seated Calf Raise: 3X10-15 | Machine Row: 3X8-10 | Back Cable Curl: 3X10-12 |
| Hanging Leg Raise w/ Side Variation: 3X10-15 | Machine Shoulder Press: 3X8-10 | Wrist Flexion and Extension: 2X10-15 each |