Week II, Day I
1 Bench Press
Sets: 6 Reps: 3

2 Overhead Press
Sets: 4 Reps: 8

3a Pullup
Sets: 4 Reps: 6

3b Dip
Sets: 4 Reps: 8

4 Bentover Row
Sets: 3 Reps: 8

Week II, Day II
1 Speed Squat
Sets: 6 Reps: 2

2 Romanian Deadlift
Sets: 5 Reps: 5

3 Barbell Reverse Lunge
Sets: 4 Reps: 8
- Step backward into the lunge instead of forward

4 Hanging Leg Raise
Sets: 4 Reps: 8

Week II, Day III
1a Incline Dumbbell Press
Sets: 3 Reps: 8

1b Dip
Sets: 3 Reps: 8

2 Chinup
Sets: 4 Reps: 8

3a Shrug
Sets: 4 Reps: 6

3b Barbell Curl
Sets: 4 Reps: 6

Week II, Day IV
1 Deadlift
Sets: 6 Reps: 3

2 Stepup
Sets: 4 Reps: 8

3 Dumbbell Romanian Deadlift
Sets: 5 Reps: 5
- Perform the exercise the same as you would with a barbell, but use dumbbells

4 Plank
Sets: 3 Reps: Hold for 75 seconds

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Week III, Day I
1 Bench Press
Sets: 6 Reps: 3, 3, 3, 3, 2, 2

2 Single-Arm Dumbbell Press
Sets: 4 Reps: 8

3a Pullup
Sets: 4 Reps: 8

3b Dip
Sets: 4 Reps: 10

4 Dumbbell Row
Sets: 3 Reps: 8

Week III, Day II
1 Speed Squat
Sets: 6 Reps: 2

2 Romanian Deadlift
Sets: 5 Reps: 5

3 Barbell Lunge
Sets: 4 Reps: 8

4 Hanging Leg Raise
Sets: 4 Reps: 8

Week III, Day III
1a Incline Dumbbell Press
Sets: 3 Reps: 8

1b Dip
Sets: 3 Reps: 8

2 Chinup
Sets: 4 Reps: 8

3a Shrug
Sets: 4 Reps: 8

3b Barbell Curl
Sets: 4 Reps: 8

Week III, Day IV
1 Deadlift
Sets: 6 Reps: 3, 3, 3, 2, 2

2 Stepup
Sets: 4 Reps: 8

3 Dumbbell RDL
Sets: 5 Reps: 5

4 Plank
Sets: 3 Reps: Hold for 90 seconds

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Week IV, Day I
1 Bench Press
Sets: 6 Reps: 2

2 Overhead Press
Sets: 4 Reps: 8

3a Pullup
Sets: 4 Reps: 8

3b Dip
Sets: 4 Reps: 12

4 Bentover Row
Sets: 3 Reps: 10

Week IV, Day II
1 Speed Squat
Sets: 6 Reps: 2

2 Romanian Deadlift
Sets: 5 Reps: 5

3 Barbell Reverse Lunge
Sets: 4 Reps: 8

4 Hanging Leg Raise
Sets: 4 Reps: 8

Week IV, Day III
1a Incline Dumbbell Press
Sets: 3 Reps: 8

1b Dip
Sets: 3 Reps: 8

2 Chinup
Sets: 4 Reps: 8

3a Shrug
Sets: 4 Reps: 10

3b Barbell Curl
Sets: 4 Reps: 10

Week IV, Day IV
1 Deadlift
Sets: 6 Reps: 2

2 Stepup
Sets: 4 Reps: 8

3 Dumbbell RDL
Sets: 5 Reps: 5

4 Plank
Sets: 4 Reps: Hold for 60 seconds

   [pagebreak]

Week V, Day I
1 Bench Press
Sets: 6 Reps: 2

2 Overhead Press
Sets: 4 Reps: 8

3a Pullup
Sets: 4 Reps: 8

3b Dip
Sets: 4 Reps: 12

4 Bentover Row
Sets: 3 Reps: 8

Week V, Day II
1 Speed Squat
Sets: 6 Reps: 2

2 Romanian Deadlift
Sets: 5 Reps: 5

3 Barbell Reverse Lunge
Sets: 4 Reps: 8

4 Hanging Leg Raise
Sets: 4 Reps: 8

Week V, Day III
1a Incline Dumbbell Press
Sets: 3 Reps: 8

1b Dip
Sets: 3 Reps: 8

2 Chinup
Sets: 4 Reps: 8

3a Shrug
Sets: 4 Reps: 12

3b Barbell Curl
Sets: 4 Reps: 12

Day IV, Week V
1 Deadlift
Sets: 6 Reps: 2

2 Stepup
Sets: 4 Reps: 8

3 Dumbbell RDL
Sets: 5 Reps: 5

4 Plank
Sets: 4 Reps: 75 second

   [pagebreak]

Day I, Week VI
1 Bench Press
Sets: 6 Reps: 2, 2, 2, 2, 1, 1

2 Single-Arm Overhead Press
Sets: 4 Reps: 8

3a Pullup
Sets: 4 Reps: 8

3b Dip
Sets: 4 Reps: 12

4 Dumbbell Row
Sets: 3 Reps: 10

Day II, Week VI
1 Speed Squat
Sets: 6 Reps: 2

2 Romanian Deadlift
Sets: 5 Reps: 5

3 Barbell Reverse Lunge
Sets: 4 Reps: 8

4 Hanging Leg Raise
Sets: 4 Reps: 8

Day III, Week VI
1a Incline Dumbbell Press
Sets: 3 Reps: 8

1b Dip
Sets: 3 Reps: 8

2 Chinup
Sets: 4 Reps: 8

3a Shrug
Sets: 4 Reps: 6

3b Barbell Curl
Sets: 4 Reps: 6

Day IV, Week VI
1 Deadlift
Sets: 6 Reps: 4

2 Stepup
Sets: 4 Reps: 8

3 Dumbbell RDL
Sets: 5 Reps: 5

4 Plank
Sets: 4 Reps: Hold for 75 sec.

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