Day 1: Squat
Day 3: Deadlift
1. Squats: 5 sets of 5 with the heaviest weight
you can handle.
2. Leg Press: 3 sets of 15, using as full a range
of motion as possible – no ego lifting!
3. Dumbbell Stiff Leg Deadlifts: 3 sets of 20,
keeping your back perfectly arched. Switch to a
barbell if your gym’s dumbbells are too light.
4. Weight Decline Sit-ups: 3 sets of 10, as heavy
as you can handle. Hold the weight behind your
head, not in front!
5. Seated Calf Raises: 3 sets of 15, squeezing
and holding every rep at the top. This should
hurt!
1. Conventional Deadlifts: Work up to one top
set of 4 with as much weight as you can handle. Rest, decrease the weight by 40-50 pounds,
and do as many reps as you can. Rest, and once
more decrease the weight by 40-50 pounds and
do as many reps as you can.
2. Front Squats: 4 sets of 6 with as much
weight as you can handle. This exercise is hard,
but don’t puss out! The low reps will keep you
from seeing stars as the bar is pressed close to
your neck.
3. Barbell Rows: 4 sets of 10. Go heavy, and
cheat a little bit if you need to, but make sure
your lats and traps are doing the work.
4. Ab Wheel: These are cheap and incredibly
useful, so buy one if your gym doesn’t have
one. Do 3 sets of 15-20 rolls, and have someone
add a plate to your back if that gets too easy.
5. Standing Calf Raises: 3 sets of 20, again
squeezing and holding every rep at the top.
When it comes to calves, it’s no pain, no gain!
Day 2: Bench Press
1. Barbell Bench Press: 5 sets of 5 with the
heaviest weight you can handle.
2. Incline Fly-to-Press: Using dumbbells on an
incline bench, descend into fly position but press
the weight back up while squeezing your pecs.
4 sets of 15, and don’t be afraid to go heavy if
your form is good.
3. Wide-grip Pull-ups: 4 sets of 10, adding additional weight as needed. Each set should be to
near failure!
4. Incline Dumbbell Curl: Lie back on an incline bench, and strictly curl from top to bottom. 5 sets of 15 here, and don’t go so heavy
you have to cheat!
5. Incline Skull Crusher: Superset these with
the incline curls, 5 sets of 15.
Day 4: Military Press
1. Standing Military Press: 5 sets of 5 with
the heaviest weight you can handle. It’s okay
to cheat the first rep from a dead stop, but stay
strict on every rep after.
2. Machine Incline Bench: Pick your favorite upper chest-focused pressing machine, and
pump out 4 sets of 15 reps. Stretch your pecs
between every set for maximum blood volume
and growth.
3. Parallel-grip Pull-ups: 4 sets of 12, adding
weight as necessary.
4. Side dumbbell raises: 5 sets of 20, and don’t
go light! It’s okay to start the set with a decent
range of motion, but to finish it with some partial
reps and cheat reps. Side delts grow best from a
combo of heavy weights AND high reps!
5. Reverse Pec-dec: 5 sets of 25. This time, be
as strict as possible, and make every set burn!
The rear delts grow well from a lot of volume
and pain.