Workout Routine

Free

DnD 12 weeks to SHRED

by dallasschaaf

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wanna get shredded? join dom and dallas on this mega epic journey to the center of LA Fitness for an absolutely swoletastic adventure of a lifetime as

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Legs Day 1

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

leg extension

3×10

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

squat

3×10

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

leg press

3×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

leg curl

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

calf raise

3×10

Sit Ups

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Sit Ups

3×10

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

Leg raises

3×20

Back Day 2

high machine lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

high machine lat pulldown

3×10

Reverse Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Reverse Grip Lat Pulldown

3×10

revese grip bent over barbell rowe

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

revese grip bent over barbell rowe

3×10

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

seated cable row

3×10

Dumbbell Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Dumbbell Deadlift

3×10

Chest and Abs Day 3

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

incline bench press

3×10

incline dumbell flyes

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

incline dumbell flyes

3×10

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Chest Press

3×10

Cable Flyes

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Cable Flyes

3×10

oblique crunches

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

oblique crunches

3×10

crunches

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

crunches

3×10

plank

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec

plank

3×30 s

Shoulders and Calves Day 4

Seated Lat Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Seated Lat Raise

3×10

Rear-Delt Pec Deck Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Rear-Delt Pec Deck Fly

3×10

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

seated shoulder press

3×10

Incline Rear Delt Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Incline Rear Delt Raise

3×10

Machine Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Machine Shoulder Press

3×10

Seated Calve Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Seated Calve Raise

3×10

Arms and Abs Day 5

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

triceps extension

3×10

Cable Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Cable Curls

3×10

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

skull crushers

3×10

Barbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Barbell Curl

3×10

Bench Dips

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Bench Dips

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

curl

3×10

Leg raises

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

Leg raises

3×15

crunches

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

crunches

3×10

Legs, Calves, Abs Day 6

Smith Machine Squats

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Smith Machine Squats

3×10

Lunges, 10 per leg each set

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Lunges, 10 per leg each set

3×10

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

leg press

3×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

leg curl

3×10

Standing Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Standing Calf Raise

3×10

ab wheel

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

ab wheel

3×10

Leg raises

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

Leg raises

3×15

Back Day 7

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

lat pulldown

3×10

Wide Grip Cable Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Wide Grip Cable Row

3×10

Bent-Over Dumbbell Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Bent-Over Dumbbell Row

3×10

Smith Machine Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Smith Machine Deadlift

3×10

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

close grip lat pulldown

3×10

Chest + Abs Day 8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

incline bench press

3×10

Decline Dumbell Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Decline Dumbell Fly

3×10

Machine Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Machine Chest Press

3×10

Bent Over Cable Flyes

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Bent Over Cable Flyes

3×10

crunches

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

crunches

3×10

plank

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec

plank

3×30 s

Shoulders and Calves Day 9

Rear Delt Dumbbell Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Rear Delt Dumbbell Raises

3×10

Arnold Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Arnold Press

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

lateral raise

3×10

Machine Unilateral Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Machine Unilateral Shoulder Press

3×10

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

front raise

3×10

Barbell Upright Rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Barbell Upright Rows

3×10

Seated Calve Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Seated Calve Raise

3×10

Arms and Abs Day 10

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

tricep pushdown

3×10

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

overhead triceps extensions

3×10

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

tricep pushdown

3×10

Bench Dips

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Bench Dips

3×10

Cable Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Cable Curls

3×10

Barbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Barbell Curl

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

curl

3×10

crunches

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

crunches

3×15

Leg raises

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

Leg raises

3×15

Legs and Calves Day 11

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

leg extension

3×10

Lunges

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Lunges

3×10

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

squat

3×10

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

leg press

3×10

Stiff-Leg Dumbell Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Stiff-Leg Dumbell Deadlift

3×10

Standing Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Standing Calf Raise

3×10

Back Lats and Abs Day 12

Reverse Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Reverse Grip Lat Pulldown

3×10

Bent Over Dumbell Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Bent Over Dumbell Row

3×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

lat pulldown

3×10

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

seated cable row

3×10

Straight Arm Cable Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Straight Arm Cable Pulldown

3×10

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

shrug

3×10

Sit Ups

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

Sit Ups

3×15

hanging leg raises

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

hanging leg raises

3×15

Chest Day 13

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

bench press

3×10

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

bench press

3×10

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

cable crossover

3×10

Incline Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Incline Bench Press

3×10

Pec Deck Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Pec Deck Fly

3×10

Shoulders and Calves Day 14

Barbell Front Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Barbell Front Raise

3×10

Standing Barbell Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Standing Barbell Shoulder Press

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

lateral raise

3×10

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

seated shoulder press

3×10

Reverse Cable Crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Reverse Cable Crossover

3×10

Seated Calve Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Seated Calve Raise

3×10

Arms and Abs Day 15

Barbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Barbell Curl

3×10

Cable Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Cable Curls

3×10

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

tricep pushdown

3×10

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

overhead triceps extensions

3×10

Bench Dips

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Bench Dips

3×10

Sit Ups

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

Sit Ups

3×15

Laying Knees to Chest

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

Laying Knees to Chest

3×15

Legs and Calves Day 16

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

leg curl

3×10

Lunges

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Lunges

3×10

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

hack squat

3×10

Stiff-Leg Dumbell Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Stiff-Leg Dumbell Deadlift

3×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

leg extension

3×10

Standing Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Standing Calf Raise

3×10

Back and Abs Day 17

Vertical Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Vertical Row

3×10

Smith Machine Bent Over Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Smith Machine Bent Over Row

3×10

Seated Cable Row - Wide Grip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Seated Cable Row - Wide Grip

3×10

Lat Pulldown w/ V-Bar

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Lat Pulldown w/ V-Bar

3×10

Leg raises

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

Leg raises

3×15

crunches

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

crunches

3×15

Sit Ups

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

Sit Ups

3×15

Chest Day 18

Incline Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Incline Chest Press

3×10

incline dumbell flyes

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

incline dumbell flyes

3×10

decline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

decline bench press

3×10

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

cable crossover

3×10

Decline Dumbell Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Decline Dumbell Fly

3×10

Shoulders Traps and Calves Day 19

Seated Rear Delt Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Seated Rear Delt Raise

3×10

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

front raise

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

lateral raise

3×10

Right Angle Lat Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Right Angle Lat Raise

3×10

Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Shoulder Press

3×10

Barbell Upright Rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Barbell Upright Rows

3×10

Upright Cable Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Upright Cable Row

3×10

Seated Calve Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Seated Calve Raise

3×10

Arms and Abs Day 20

Cable Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Cable Curls

3×10

Barbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Barbell Curl

3×10

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

tricep pushdown

3×10

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

overhead triceps extensions

3×10

hanging leg raises

Set
Reps
Rest time
1
15 +
amrap
60 sec
2
15 +
amrap
60 sec
3
15 +
amrap
60 sec

hanging leg raises

3×15+

Hanging Knee Raises

Set
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec
3
15 +
amrap
100 sec

Hanging Knee Raises

3×15+

Leg raises

Set
Reps
Rest time
1
15 +
amrap
60 sec
2
15 +
amrap
60 sec
3
15 +
amrap
60 sec

Leg raises

3×15+

Legs and Calves Day 21

High Leg Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

High Leg Press

3×10

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

lunge

3×10

Low Leg Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Low Leg Press

3×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

leg extension

3×10

Standing Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Standing Calf Raise

3×15

Back and Abs Day 22

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

lat pulldown

3×10

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

chinup

3×10

Reverse Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Reverse Grip Lat Pulldown

3×10

High Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

High Row

3×10

Bent Over Dumbell Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Bent Over Dumbell Row

3×10

Decline Sit Ups

Set
Reps
Rest time
1
10 +
amrap
60 sec
2
10 +
amrap
60 sec
3
10 +
amrap
60 sec

Decline Sit Ups

3×10+

Chest Day 23

incline dumbell flyes

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

incline dumbell flyes

3×10

Decline Dumbell Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Decline Dumbell Press

3×10

Incline Dumbell Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Incline Dumbell Press

3×10

Decline Dumbell Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Decline Dumbell Fly

3×10

Cable Flyes

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Cable Flyes

3×10

push-ups

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

push-ups

3×10

Shoulders and Calves Day 24

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

seated shoulder press

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

lateral raise

3×15

Seated Smith Machine Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Seated Smith Machine Shoulder Press

3×10

Standing Plate Front Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Standing Plate Front Raise

3×15

Machine Unilateral Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Machine Unilateral Shoulder Press

3×10

Rear-Delt Pec Deck Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Rear-Delt Pec Deck Fly

3×15

Seated Calve Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Seated Calve Raise

3×15

Arms and Abs Day 25

Cable Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Cable Curls

3×15

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

curl

3×15

Plate Hammer Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Plate Hammer Curls

3×15

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

curl

3×15

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

tricep pushdown

3×15

Overhead Rop Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Overhead Rop Extension

3×15

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

overhead triceps extensions

3×15

Legs and Calves Day 26

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

leg extension

3×15

Lunges

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Lunges

3×10

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

leg press

3×15

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

squat

3×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

leg curl

3×15

Standing Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Standing Calf Raise

3×15

Back and Abs Day 27

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

lat pulldown

3×15

Bent Over Dumbell Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Bent Over Dumbell Row

3×15

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

seated cable row

3×15

Reverse Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Reverse Grip Lat Pulldown

3×15

Stiff-Leg Dumbell Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Stiff-Leg Dumbell Deadlift

3×15

Sit Ups

Set
Reps
Rest time
1
20
60 sec
2
20
60 sec
3
20
60 sec

Sit Ups

3×20

Shoulders Day 29

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

lateral raise

3×15

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

seated shoulder press

3×15

Seated Rear Delt Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Seated Rear Delt Raise

3×15

Cable Front Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Cable Front Raise

3×15

Standing Barbell Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Standing Barbell Shoulder Press

3×10

Standing Cable Face Pulls

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Standing Cable Face Pulls

3×10

Arms and Calves Day 30

Cable Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Cable Curls

3×15

Overhead Rop Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Overhead Rop Extension

3×15

Barbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Barbell Curl

3×15

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

skull crushers

3×10

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

overhead triceps extensions

3×15

Seated Calve Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec

Seated Calve Raise

3×20

Standing Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
60 sec
2
–
–
15 +
amrap
60 sec
3
–
–
15 +
amrap
60 sec

Standing Calf Raise

3×15+