123

Try this:

Legs / Push / Pull / OFF / Repeat

Overview:
Bench, OHP, Squat & DL* 3x5
Heavy Compounds 3x6
Heavy Isos 3x8
Light Compounds 3x10
Light Isos 3x12
Calves / Abs 3x15

Major Muscles (2-3 exercises)
Minor Muscles (1-2 exercises)

3 Sets x Exercise @ 5-15 rep range throughout program

Includes Bench Press, OHP, Squat, and DL @ 3x5 for continued Strength gains

Push (Chest, Shoulders & Triceps) [HEAVY]:

Chest (9 sets)

Bench Press 3x5
Dip 3x6
DB Inc. Fly 3x8

Shoulders (6 sets)

Overhead Press 3x5
DB Lateral Raise 3x8

Triceps (6 sets)

EZ-Bar Skullcrusher 3x8
DB Overhead Ext. 3x8


Pull (Back, Biceps, Traps & Rear Delts) [HEAVY]:

Back (9 sets)

Deadlift 3x5 *(60%, 80%, 100%)*
BB Pendlay Row 3x6
Chinup 3x8

Biceps (6 sets)

BB Curl 3x8
DB Inc. Curl 3x8

Traps (3 sets)

BB Shrug 3x8

Rear Delts (3 sets)

Face Pull 3x8


Legs (Quads, Hamstrings & Calves) [HEAVY]:

Quads (9 sets)

Squat 3x5
Lunge 3x6
Leg Extension 3x8

Hamstrings (6 sets)

Romanian Deadlift 3x6
Lying Leg Curls 3x8

Calves (3 sets)

Standing Calf Raise 3x5


Push (Chest, Shoulders & Triceps) [LIGHT]:

Chest (9 sets)

DB Inc. Bench Press 3x10
BB Decline Bench Press 3x10
Cable Crossover 3x12

Shoulders (6 sets)

DB Seated Shoulder Press 3x10
Cable Lateral Raise 3x12

Triceps (6 sets)

Cable Pushdown 3x12
DB Kickback 3x12


Pull (Back, Biceps, Traps & Rear Delts) [LIGHT]:

Back (9 sets)

Cable Close-Grip Pulldown 3x10
Cable Seated Rows 3x10
DB 1-Arm Rows 3x10

Biceps (6 sets)

DB Curl 3x12
Cable Preacher Curl 3x12

Traps (3 sets)

DB Shrug 3x12

Rear Delts (3 sets)

Reverse Fly 3x12


Legs (Quads, Hamstrings & Calves) [LIGHT]:

Quads (9 sets)

Front Squat 3x10
Leg Press 3x10
Leg Extension (Single Leg) 3x12

Hamstrings (6 sets)

Stiff-Legged Deadlift 3x10
Lying Leg Curls (Single Leg) 3x12

Calves (3 sets)

Calf Press 3x15