Three-Day Workout

#1 Back & Biceps

  • Barbell Deadlift – Warm-up sets and then 3 working sets
  • Barbell Row – 3 working sets
  • Wide-Grip Pull-Up or Chin-Up – 3 working sets (4 to 6 reps)
  • Barbell Curl – 3 working sets
  • 3 ab circuits

#2 Chest & Triceps

  • Incline Barbell Bench Press – Warm-up sets and then 3 working sets
  • Flat Barbell Bench Press – 3 working sets
  • Dip (Chest Variation, weighted if possible) – 3 working sets
  • Seated Triceps Press – 3 working sets

#3 Legs & Shoulders

  • Barbell Squat – Warm-up sets and then 2 working sets
  • Leg Press – 2 working sets
  • Romanian Deadlift – 2 working sets
  • Seated or Standing Barbell Military Press – Warm-up sets and then 2 working sets
  • Side Lateral Raise – 2 working sets
  • Optional: Bent-Over Rear Delt Raise – 2 working sets

Five-Day Workout

Weeks 1–3 | Week 4 Strength | Weeks 5–7 | Week 8 OFF

#1 Chest & Abs

Warm Up

Set 1 ... 12 reps with about 50 percent of heavy weight.
Set 2 ... 10 reps (but faster)
Set 3 ... 4 reps with 70 percent of heavy weight.
Set 4 ... 1 rep with 90 percent

Let’s Go

[Rest 3 minutes between each set]
Incline Barbell Bench Press – 3 x 4-6
Incline Dumbell Bench Press – 3 x 4-6
Flat Barbell Bench Press – 3 x 4-6
Face Pull – 3 x 8-10
3 ab circuits


#2 Back

Warm Up

Set 1 ... 12 reps with about 50 percent of heavy weight.
Set 2 ... 10 reps (but faster)
Set 3 ... 4 reps with 70 percent of heavy weight.
Set 4 ... 1 rep with 90 percent

Let’s Go

Barbell Deadlift – 3 x 4-6
Barbell Row – 3 x 4-6
Wide-Grip Pull-Up or Chin-Up – 3 x 4-6
Close-Grip Lat Pulldown – 3 x 4-6
Barbell Shrugs – 2 x 4-6


#3 Shoulders & Abs

Warm Up

Set 1 ... 12 reps with about 50 percent of heavy weight.
Set 2 ... 10 reps (but faster)
Set 3 ... 4 reps with 70 percent of heavy weight.
Set 4 ... 1 rep with 90 percent

Let’s Go

Seated or Standing Barbell Military Press – 3 x 4-6
Side Lateral Raise – 3 x 4-6
Bent-Over Rear Delt Raise – 3 x 4-6
3 ab circuits


#4 Upper Body & Abs (Again)

Warm Up

Incline Barbell Bench Press
Set 1 ... 12 reps with about 50 percent of heavy weight.
Set 2 ... 10 reps (but faster)
Set 3 ... 4 reps with 70 percent of heavy weight.
Set 4 ... 1 rep with 90 percent

Let’s Go

Incline Barbell Bench Press – 3 x 8-10 (lighter)
Barbell Curl – Warm-up sets (4x12, 10, 4, 1)
Barbell Curl – 3 x 4-6
Close-Grip Bench Press – 3 x 4-6
Alternating Dumbbell Curl – 3 x 4-6
Seated Triceps Press – 3 x 4-6
3 ab circuits


#5 Legs

Warm Up

Set 1 ... 12 reps with about 50 percent of heavy weight.
Set 2 ... 10 reps (but faster)
Set 3 ... 4 reps with 70 percent of heavy weight.
Set 4 ... 1 rep with 90 percent

Let’s Go

Barbell Squat – 3 x 4-6
Leg Press – 3 x 4-6
Romanian Deadlift – 3 x 4-6