Hypertrophy/Strength
Day 1: chest/back/hams(HYPERTROPHY)

Fixed

Wide grip pulls with weight: 12-10-8-6
Stiff legged deadlift: 12-10-10
Hamstring leg curl: 12-10-8
Chest fly movement (either dumbbells/cables or if flat: pec deck): 1 set of 12 reps for each flat/incline/decline

Elective exercises

Back (select 2 of following)

Barbell rows: 16-14-12
Dumbbell rows: 12-10-8
Seated cable rows: 15-15-15
T-Bar rows: 14-12-10

Chest

Choose 1 of following

Flat barbell bench press: 12-10-8
Flat dumbbell bench press: 12-10-8
Flat smith machine bench press: 12-10-8

Choose 1 of following

Incline barbell bench press: 12-10-8
Incline dumbbell bench press: 12-10-8
Incline smith machine bench press: 12-10-8

Choose 1 of following

Decline dumbbell press: 12-10-8
Weighted chest variation dips: 12-10-8


Day 2: arms /legs(HYPERTROPHY)

Fixed

Back squat: 15-12-10
Hack squat/smith machine squat: 12-10-8
Palms up wrist curls: 12-12-12
Palms down wrist curls: 12-12-12

Electives

Legs

Choose one of the following

Leg extension: 12-10-8
Single leg extension: 12-10-8

Arms (biceps)

Choose one of the following
Barbell curls: 12-10-8
EZ – bar curls: 12-10-8
21s with EZ bar: 21-21-21

Choose one of the following

Seated dumbbell curls: 12-10-8
Standing dumbbell curls: 12-10-8
Seated hammer curls: 12-10-8
Standing hammer curls: 12-10-8

Choose one of the following

Concentration curls: 12-10-8
Separate arms cable curls: 12-10-8

Arms (triceps)

Choose one of the following

Close grip bench press: 12-10-8
Skull crushers(either decline flat or incline) : 12-10-8

Choose one of the following

Tricep variation dips: 12-10-8
Seated over-head dumbbell extension: 12-10-8

Choose one of the following

One arm cable extension: 12-10-8
Cable extension: 12-10-8


Day 3: shoulders/abs(HYPERTROPHY)

Fixed

Barbell military press: 12-10-8-6
Reverse flyes: 15-15-15
Hanging leg raises: 15-15-15
Decline weighted sit ups: 12-12-12
Bridge: 2 mins*2

Electives

Shoulders:

Choose one of the following

Seated dumbbell military press: 12-10-8-6
Seated smith machine military press: 12-10-8-6

Choose one of the following

Standing side lateral raises: 12-12
Seated side lateral raises: 12-12
Standing cable laterals: 12-12

Choose one of the following

Standing dumbbell front raises: 12-12
Standing barbell front raises: 12-12


Day 4: Chest/back/hams (STRENGTH)

Fixed

Wide grip pulls with weight: 8-6-4-4
Stiff legged deadlift: 8-6-4-4
Hamstring leg curl: 8-6-6
Chest fly movement (either dumbbells/cables or if flat: pec deck): 1 set of 6-8 reps for each flat/incline/decline

Elective exercises

Back (select 2 of following)

Barbell rows: 8-6-6
Dumbbell rows: 8-6-6
T-Bar rows: 8-6-6

Chest

Choose 1 of following

Flat barbell bench press: 6-6-4
Flat dumbbell bench press: 6-6-4
Flat smith machine bench press: 6-6-4

Choose 1 of following

Incline barbell bench press: 6-6-4
Incline dumbbell bench press: 6-6-4
Incline smith machine bench press: 6-6-4

Choose 1 of following

Decline dumbbell press: 6-6-4
Weighted chest variation dips: 6-6-4

Day 5: arms /legs(STRENGTH)

Fixed

Back squat: 6-4-4
Hack squat/smith machine squat: 6-4-4
Palms up wrist curls: 8-8-8
Palms down wrist curls: 8-8-8

Electives

Legs

Choose one of the following

Leg extension: 6-4-4
Single leg extension: 6-4-4
Arms (biceps)

Choose one of the following

Barbell curls: 6-6-4
EZ – bar curls: 6-6-4

Choose one of the following

Seated dumbbell curls: 6-6-4
Standing dumbbell curls: 6-6-4
Seated hammer curls: 6-6-4
Standing hammer curls: 6-6-4

Choose one of the following

Concentration curls: 6-6-6
Separate arms cable curls: 6-6-6

Arms (triceps)

Choose one of the following

Close grip bench press: 6-4-4
Skull crushers(either decline flat or incline) : 6-6-4

Choose one of the following

Tricep variation dips: 6-6-6
Seated over-head dumbbell extension: 6-6-6

Choose one of the following

One arm cable extension: 6-6-6
Cable extension: 6-6-6


Day 6: shoulders/abs(STRENGTH)

Fixed

Barbell military press: 8-6-6-4
Reverse flyes: 8-6-6-6
Hanging leg raises: 15-15-15
Decline weighted sit ups: 12-12-12
Bridge: 2 mins*2

Electives

Shoulders:

Choose one of the following

Seated dumbbell military press: 8-6-6-4
Seated smith machine military press: 8-6-6-4

Choose one of the following

Standing side lateral raises: 8-6
Seated side lateral raises: 8-6
Standing cable laterals: 8-6

Choose one of the following

Standing dumbbell front raises: 8-6
Standing barbell front raises: 8-6