Beginner Workout: 5 days a week

Exercise Sets Reps %1RM Notes
Squats 1 10 70-75 Focus on perfect form, controlled tempo
Barbell Rows 1 10 70-75 Keep torso stable, squeeze shoulder blades
Bench Press 1 10 70-75 Lower slowly, pause briefly at chest
Overhead Press 1 10 70-75 No leg drive, strict pressing motion
Deadlifts 1 10 70-75 Maintain neutral spine throughout
Standing Barbell Curls 1 10 70-75 No swinging, isolate biceps completely
Standing Calf Raises 1 10 70-75 Full range of motion, hold peak contraction
Sit-ups 1 10 BW Focus on abdominal contraction, not speed

If soreness persists past resting on the weekend, follow the program for a second week.

Intermediate Workouts

Workout One: Chest and Back

Muscle Group Exercise Pre-Exhaust Sets Reps %1RM Notes
Chest Dumbbell Flyes Yes 1 06-10 65-70 Pre-exhaust chest, feel deep stretch
Chest Incline Press No 1 01-03 90-95 Maximum intensity, chest already fatigued
Back Straight-Arm Pulldown Yes 1 06-10 65-70 Pre-exhaust lats, strict arm position
Back Palms-up Pulldown No 1 06-10 80-85 Lats pre-fatigued, focus on squeeze
Back Deadlift No 1 06-10 80-85 Maintain form despite fatigue

Rest 4 to 7 days before next workout.

Alternative Exercises

Muscle Group Type Alt. Exercise Original Exercise
Chest Isolation Cable Crossover Dumbbell Flyes
Chest Isolation Pec Deck Dumbbell Flyes
Chest Compound Bench Press (FW) Incline Press
Chest Compound Bench Press (M) Incline Press
Chest Compound Dips Incline Press
Back Isolation DB Pullover Straight-Arm Pulldown
Back Isolation Machine Pullover Straight-Arm Pulldown
Back Compound Bent-Over Row Palms-up Pulldown
Back Compound One-Arm Row Palms-up Pulldown
Back Compound Seated Row Palms-up Pulldown
Back Compound Chins Up Palms-up Pulldown
Back Compound Shrugs Deadlift
Back Compound Leg Curls Deadlift

Workout Two: Legs and Abs

Muscle Group Exercise Pre-Exhaust Sets Reps %1RM Notes
Legs Leg Extensions Yes 1 12-20 60-65 Pre-exhaust quads, full range of motion
Legs Leg Press No 1 12-20 75-80 Quads pre-fatigued, deep range of motion
Legs Standing Calf Raises No 1 12-20 75-80 Full stretch, hold peak contraction
Abs Sit-ups No 1 12-20 BW Slow, controlled movement, focus on contraction

Rest 4 to 7 days before next workout.

Alternative Exercises

Muscle Group Type Alt. Exercise Original Exercise
Legs Isolation N/A Leg Extensions
Legs Compound Squats Leg Press
Legs Compound Toe Press Standing Calf Raises
Legs Compound Donkey Calf Raises Standing Calf Raises
Abs Compound Hanging Leg Raises Sit-ups

Workout Three: Shoulders and Arms

Muscle Group Exercise Pre-Exhaust Sets Reps %1RM Notes
Shoulders Dumbbell Lateral Raise No 1 06-10 70-75 Move dumbbells front to side during pause
Shoulders Bent-Over Dumbbell Lateral Raise No 1 06-10 70-75 Target rear delts, maintain bent position
Biceps Palms-up Pulldown No 1 06-10 80-85 Strict form, focus on bicep contraction
Triceps Triceps Pushdown Yes 1 06-10 70-75 Pre-exhaust triceps, keep elbows stable
Triceps Dips No 1 03-05 85-90 Triceps pre-fatigued, full range of motion

Rest 4 to 7 days before next workout.

Alternative Exercises

Muscle Group Type Alt. Exercise Original Exercise
Shoulders Isolation Nautilus Lateral Raise Dumbbell Lateral Raise
Shoulders Isolation Bent-Over Cable Laterals Bent-Over Dumbbell Lateral Raise
Shoulders Compound Upright Row Dumbbell Lateral Raise
Shoulders Compound Overhead Press (FW) Dumbbell Lateral Raise
Shoulders Compound Overhead Press (M) Dumbbell Lateral Raise
Biceps Compound Barbell Curl Palms-up Pulldown
Biceps Compound Preacher Curl Palms-up Pulldown
Biceps Compound Palm-up Chin Up Palms-up Pulldown
Biceps Compound Concentration Curl Palms-up Pulldown
Biceps Compound Machine Curl Palms-up Pulldown
Triceps Isolation Lying Triceps Extension Triceps Pushdown
Triceps Isolation Triceps Extension (M) Triceps Pushdown
Triceps Isolation French Press (FW) Triceps Pushdown
Triceps Compound Close-Grip Bench Press Dips

Workout Four: Legs and Abs

Muscle Group Exercise Pre-Exhaust Sets Reps %1RM Notes
Legs Leg Extensions Yes 1 12-20 60-65 Pre-exhaust quads, full range of motion
Legs Leg Press No 1 12-20 75-80 Quads pre-fatigued, deep range of motion
Legs Standing Calf Raises No 1 12-20 75-80 Full stretch, hold peak contraction
Abs Sit-ups No 1 12-20 BW Slow, controlled movement, focus on contraction

Rest 4 to 7 days before next workout.

Alternative Exercises

Muscle Group Type Alt. Exercise Original Exercise
Legs Isolation Leg Extensions Leg Extensions
Legs Compound Squats Leg Press
Legs Compound Toe Press Standing Calf Raises
Legs Compound Donkey Calf Raises Standing Calf Raises
Abs Compound Hanging Leg Raises Sit-ups

Rest Cycle Examples

4 days

Week Day Workout
1 Monday Workout One: Chest and Back
1 Friday Workout Two: Legs and Abs
2 Tuesday Workout Three: Shoulders and Arms
2 Saturday Workout Four: Legs and Abs

5 days

Week Day Workout
1 Monday Workout One: Chest and Back
1 Saturday Workout Two: Legs and Abs
2 Wednesday Workout Three: Shoulders and Arms
2 Sunday Workout Four: Legs and Abs

6 days

Week Day Workout
1 Monday Workout One: Chest and Back
2 Sunday Workout Two: Legs and Abs
2 Saturday Workout Three: Shoulders and Arms
3 Friday Workout Four: Legs and Abs

7 days

Week Day Workout
1 Monday Workout One: Chest and Back
2 Monday Workout Two: Legs and Abs
3 Monday Workout Three: Shoulders and Arms
4 Monday Workout Four: Legs and Abs

Advanced (Consolidated) Workout

Workout One

Muscle Group Exercise Sets Reps %1RM Notes
Legs Squats (alt/w Leg Press) 1 12-20 70-75 Focus on form, controlled tempo
Arms Close-grip, plams-down pulldown 1 06-10 80-85 Strict form, focus on contraction
Chest Dips 1 06-10 80-85 Full range of motion, controlled tempo

Rest 5 to 6 days before next workout.

Workout Two

Muscle Group Exercise Sets Reps %1RM Notes
Back Deadlifts (alt/w shrugs) 1 06-10 80-85 Maintain form despite fatigue
Shoulders Overhead Press 1 06-10 80-85 No leg drive, strict pressing motion
Legs Standing Calf Raises 1 12-20 75-80 Full range of motion, hold peak contraction

Rest 5 to 6 days before next workout.

Notes

Training Guidelines

Notes on Resting

Rest until you are excited to train again (you should not be sore), then train on the next day.

Notes on Tempo

Phase Tempo
Positive 4 seconds
Pause 2 seconds
Negative 4 seconds

Notes on RM Percentages

  • Failure: All sets should be taken to momentary muscular failure, even if it means more repetitions than prescribed
  • %1RM: Percentage of your one-rep maximum
  • BW: Bodyweight exercises - add resistance as needed
  • Pre-exhaust exercises: Use slightly lower intensity to properly fatigue target muscles
  • Compound movements after pre-exhaust: Maintain high intensity despite muscle fatigue

Important Reminders

  1. Quality over quantity: Perfect form is essential at these intensities
  2. Progressive overload: Increase weight by 10% when you can complete the upper rep range
  3. Recovery: Allow full recovery between sessions - this is when growth occurs
  4. Intensity: Each set should be performed with maximum effort to failure