Base (1-4) Workout Plan

Base (5-8) Workout Plan

Monday: Chest
Bench(3x4-6)
Incline (3x6-8)
Cable Cross (3x6-8)
Pullover (3x10-12)
Chest Press (3x10-12)
Push ups (3x10-12)

Monday: Chest
Bench(4x6-8) 3 min rest
Decline (4x8-10) 2 min rest
Machine Fly (4DSx8-10) 2min rest
Incline Cable Fly (4x12-15) 1min rest
Plyo Push ups (3x12-15) 1min rest
Chest Press (3TDSx12-15) 1min rest

Tuesday:-Back/traps
Dead Lift (3x4-6)
BO Row (3x6-8)
Pull ups (3x10-12)
Cable row (3x6-8)
Shrugs (4x8-10)

Tuesday:-Back/traps
Dead Lift (4x6-8)3 min rest
1 Arm DB Row (4x12-15) 2min rest
Lawn Mowers (4x8-6) 2min rest
Superset:
BO Row (6DSx10-12)
Shrugs (6DSx10-12) 1 min rest

Wednesday: Long Interval Only

Wednesday: Long Interval Only

Thursday: Delts/abs
OH Press (3x4-6)
Machine press (3x6-8)
Lateral raise (3x8-10)
Front plate raise (3x8-10)
Front raise (3x8-10)
Reverse pec deck (3x8-10)
Reverse fly (3x10-12)
Weight decline sit up (3x12-15)
In/Outs (3x12-15)
Side bend (3x12-15)
Mason Twists (3x12-15)

Thursday: Delts/abs
OH Press (3x6-8)
DB Mil (4DSx8-10)
Pourers (4x10-12)
Front plate raise, steer (4x10-12)
Front raise (4TDSx10-12)
Bent Over Delt Raise (10-12)
Reverse Cable fly (4TDSx12-15)
Ab Rollers (4x15-20)
Toe Touch (4x15-20)
Leg Throws (4x15-20)
Plate Twists (4x15-20)

Friday: Biceps/Triceps
Weighted Chins (3x4-6)
Close Grip Bench (3x6-8)
Push Down (3x6-8)
Skullcrusher (3x8-10)
Cable Kickback (3x10-12)
EZ bar curl (3x6-8)
Wide Grip Curl (3x6-8)
Hammer Curl (3x6-8)
Concentration (3x10-12)

Friday: Biceps/Triceps
Weighted Chins (3x6-8)
OH Plate extension (4x8-10)
Triceps Push up (4x8-10)
Seated DB Extension (4DSx10-12)
Push down (4TDSx12)
In/Out Curls (4x8-10)
Cross Body Supination (4x8-10)
Incline Hammer Curl (4TDSx8-10)
Preacher Curls (4DSx12-15)

Saturday: Legs/Abs
Squats (3x4-6)
Bench Squats (3x10-12)
Bulgarian Squat (3x10112)
Leg Extension (3x12-16)
STDL (3x10-12)
Leg Curl (3x12-16)
Standing Calf Raises (3x15-20)
Seated calf raises (3x15-20)
Leg press calf raises (3x15-20)
Weighted sit up (3x12-15)
Air bike (3x12-15)
Side bend (3x12-15)
Weighted twists (3x12-15)

Saturday: Legs/Abs
Squats (3x4-6)
Hack Squats (4x12)
Leg Press (4TDSx12-15)
Leg Extension (4DSx20)
Wall Sit (4x12)
Leg Curl (4DSx20)
3 Way Standing Calf Raises (4x20)
Seated 1 Leg calf raises (4DSx20)
Leg press calf raises (1x100)
Weighted sit up (4x15-20)
In/Outs (4x15-20)
Bar Twists (4x15-20)
Wood Choppers (4x15-20)

Base (9-12) Workout Plan

30sec rest, add 15 after each set
Monday: Chest
Chest Press (5 sets of 30, 20, 10, 5, 5)
Machine Fly (5 sets of 5, 5, 10, 20, 30)
Tuesday:Back/traps
BO Row (5 sets of 50, 40, 30, 20, 10)
BO Row (5 sets of 10, 20, 30, 40, 50)
Shrugs (5 sets of 30, 20, 10, 5, 5)
Shrugs (5 sets of 5, 5, 10, 20, 30)
Wednesday: Long Interval Only
Thursday: Delts/abs
Shoulder Press (5 sets of 50, 40, 30, 20, 10)
Front/Side Raises (5 sets of 10, 20, 30, 40, 50)
Ab Rollers (4x15-20)
Decline Sit Ups(4x15-20)
Friday: Biceps/Triceps
Cable Curl (5 sets of 50, 40, 30, 20, 10)
EZ Bar Preacher (5 sets of 10, 20, 30, 40, 50)
Push Down (5 sets of 50, 40, 30, 20, 10)
Saturday: Legs/Abs
Leg Press (10 sets of 50, 40, 30, 20, 10, 10, 20, 30, 40,
50)
Seated Calf Raise (10 sets of 50, 40, 30, 20, 10, 10, 20,
30, 40, 50)
Weighted Decline Crunch (5xfailure)