Back and Fourth
Sep 07, 2014
Back And Fourth Training is a six-week mass-gaining program where you basically go
"back and forth" among exercises. The program also involves using four different rep
ranges, not to mention four main types of exercises, for each major muscle group. Hence,
the name "Back and Fourth." In other words, yes, not spelling it "Forth" is on purpose.
As with most of my programs, the main goal of Back and Fourth Training is to build
muscle mass and strength, and it does this phenomenally well. But you can also use Back
and Fourth to maximize fat loss while still getting bigger and stronger. To tweak the
program for better fat-burning results, see the notes below in the "Rest Periods" section.
The Back and Fourth of It
The back and forth nature of Back and Fourth refers to the exercises used and the order in
which they're performed. Most of the major muscle groups (chest, back, shoulders and
legs) involve eight exercises per workout, where the first four exercises and the last four
mirror one another. Using chest as an example, you start the workout with bench press,
then you move to incline dumbbell presses. Next up is the dumbbell fly, and then comes
low-pulley cable crossovers. At this point the workout is only half over.
The last four exercises go in the exact opposite order as the first four. So the fifth exercise
is the high cable crossover, the sixth is incline dumbbell fly, the seventh dumbbell bench
press and the eighth exercise is the reverse-grip bench press. Instead of doing the exact
same versions as the first four moves, these last four exercises are modified versions.
This increases the number of muscle fibers used during the workout to maximize muscle
growth.
Another point to mention regarding exercise order is that the first four progress from
multijoint to single-joint (often called "isolation") moves. This allows you to focus on
using the most weight when you're at your freshest (and strongest) to enhance strength as
well as size by overloading the muscle fibers.
The last four exercises, however, move in the opposite direction, with single-joint
exercises done first and multijoint moves finishing things off. This technique, called preexhaust, helps boost muscle growth by making the target muscle the weak link on
multijoint exercises to more thoroughly exhaust it and help instigate better muscle
growth.
For more details on pre-exhaust, as well as how research has gotten it wrong, check out
these links: pre-exhaustpre-exhaust update
The Fourth of It
The "four" in Back And Fourth refers to the fact that the program uses four main types of
exercises for larger major muscle groups (chest, back, shoulders, and legs), as I outlined
above for chest. But "four" also signifies that you start the program in week one using
four different rep ranges for these muscle groups.
The first exercise is done for 8-10 reps per set, the second exercise 10-12, the third 12-15
and the last set 15-20. The last four exercises follow the same pattern but in the reverse
direction (15-20, 12-15, 10-12, 8-10) so that the similar exercises use the same rep range.
Smaller muscle groups (biceps, triceps, abs, calves, traps, forearms) are the exception.
Because they involve fewer exercises per workout, the rep ranges are condensed on either
side. For biceps, triceps, abs and calves, you'll do six exercises each. The first and sixth
exercises will use 10-12 reps per set, the second and fifth exercises will involve 12-15 per
set and the third and fourth exercises are done for 15-20 reps per set.
Forearms only involve four exercises total, where exercises one and four use 12-15 reps
per set and exercises two and three involve 15-20. For traps, you'll also do just four
exercises per workout, but they're condensed in the opposite manner as forearms, with
sets one and four getting 8-10 reps per set and sets two and three using 10-12.
Using a variety of rep ranges for the same muscle group in each workout allows you to
attack the muscle with a variety of loads (heavy, moderate and light weight) and rep
ranges (low, moderate and high). This way you maximize overload on the muscle fibers
in the form of weight as well as maximize the fatigue the muscle cells undergo. All of
this can lead to greater gains in muscle mass and strength, not to mention endurance.
This approach is a bit novel from many of my other programs, which use the same rep
range for all exercises in a single workout. That makes this technique ideal to move to
after doing one (or more) of my other programs. Remember, variety is key to continued
progress. This program will deliver that variety in a number of ways, including rep ranges
used, exercises performed and total volume placed on each muscle group.
Periodized Progress
As you may know form reading my articles and other training programs, I'm a firm
believer in the benefits of periodization. This program combines both a linear model and
a reverse linear model so you get the benefits of both styles. To read more about the
different types of periodization and their benefits, click this link:
Using Periodization
In Back and Fourth, each week the rep range for every exercise changes. If you've done
Shortcut To Size, Shortcut to Shred, Superman or any of my other programs, you may
recognize this as a microcycle. This means the program is a periodized program that
changes the rep ranges and weight used every week in a planned manner.
As mentioned above, in week one of the Back and Fourth program, you do 8-10 reps per
set for the first and eighth (last) exercises, 10-12 reps per set for the second and seventh
exercises, 12-15 reps per set for the third and sixth exercises and 15-20 reps per set for
the fourth and fifth exercises. But each week in each of the two 3-week phases, the rep
ranges change in a linear pattern for the first four exercises and in a reverse linear pattern
for the last four. This means that each week for three weeks the weight gets heavier and
the reps get lower for the first four exercises, while the weight gets lighter and the reps
higher for the last four exercises.
Then, after you've completed the three weeks of Phase 1, you go back to the original rep
ranges in Phase 2 and repeat the pattern. But now you'll be able to use heavier weight for
the same rep ranges you did in Phase 1. For smaller muscle groups, the first three or two
exercises (depending on the muscle group) progress in a linear manner, while the last two
or three progress in a reverse linear manner. See the table below for how the rep ranges
change each week for the two three-week phases.
Large Muscle Groups (chest, back, shoulders, legs)
Phase Week Exercise # Reps per set
1
1
1
8-10
2
10-12
3
12-15
4
15-20
5
15-20
6
12-15
7
10-12
8
8-10
2
1
6-8
2
8-10
3
10-12
4
12-15
5
20-25
6
15-20
7
12-15
8
10-12
3
1
4-6
2
6-8
3
8-10
4
10-12
5
25-30
6
20-25
Phase Week Exercise # Reps per set
7
15-20
8
12-15
2
1
1
8-10
2
10-12
3
12-15
4
15-20
5
15-20
6
12-15
7
10-12
8
8-10
2
1
6-8
2
8-10
3
10-12
4
12-15
5
20-25
6
15-20
7
12-15
8
10-12
3
1
4-6
2
6-8
3
8-10
4
10-12
5
25-30
6
20-25
7
15-20
8
12-15
Small Muscle Groups (triceps, biceps, calves, abs)
Phase Week Exercise # Reps per set
1
1
1
10-12
2
12-15
3
15-20
4
15-20
4
12-15
6
10-12
2
1
8-10
Phase Week Exercise # Reps per set
2
10-12
3
12-15
4
20-25
5
15-20
6
12-15
3
1
6-8
2
8-10
3
10-12
4
25-30
5
20-25
6
15-20
2
1
1
10-12
2
12-15
3
15-20
4
15-20
4
12-15
6
10-12
2
1
8-10
2
10-12
3
12-15
4
20-25
5
15-20
6
12-15
3
1
6-8
2
8-10
3
10-12
4
25-30
5
20-25
6
15-20
Specialized Muscle Group (forearms)
Phase Week Exercise # Reps per set
1
1
1
12-15
2
15-20
3
15-20
4
12-15
Phase Week Exercise # Reps per set
2
1
10-12
2
12-15
3
20-25
4
15-20
3
1
8-10
2
10-12
3
25-30
4
20-25
2
1
1
12-15
2
15-20
3
15-20
4
12-15
2
1
10-12
2
12-15
3
20-25
4
15-20
3
1
8-10
2
10-12
3
25-30
4
20-25
Specialized Muscle Group (traps)
Phase Week Exercise # Reps per set
1
1
1
8-10
2
10-12
3
10-12
4
8-10
2
1
6-8
2
8-10
3
12-15
4
10-12
3
1
4-6
2
8-10
3
15-20
4
12-15
2
1
1
8-10
Phase Week Exercise # Reps per set
2
10-12
3
10-12
4
8-10
2
1
6-8
2
8-10
3
12-15
4
10-12
3
1
4-6
2
8-10
3
15-20
4
12-15
Back and Fourth Split
The Back and Fourth program uses a five-day training split. You train chest and calves in
workout 1, back and abs in workout 2, shoulders, traps, and calves in workout 3, triceps,
biceps, forearms and abs in workout 4, and legs and calves in workout 5. (See the table
below.) You can train Monday through Friday and take the weekend off to rest if that fits
your schedule. If it doesn't, feel free to train any five days of the week you prefer.
Workout
Muscle Groups
1
Chest/Calves
2
Back/Abs
3
Shoulders/Traps/Calves
4
Triceps/Biceps/Forearms/Abs
5
Legs/Calves
Doing the program as a five-day split has you training each major muscle group once a
week. The exceptions are abs, which you'll train twice, and calves, which you'll hit three
times per week.
Due to the volume you'll be using (16 sets each for most major muscle groups), it would
be tough (read: time consuming) to condense the workouts and combine more muscle
groups in the same workout. You can, however, skip one or both of the rest days if you
really want to increase your training frequency. But be careful with this -- the body needs
rest days to recover and grow bigger and stronger.
Volume Overload
You might look at the Back and Fourth program and think there isn't enough volume
(total sets) to truly maximize muscle growth. After all, I only have you doing two sets per
exercise. But keep in mind, you're doing eight different exercises for large muscle
groups. This much volume, if you're not used to it, will be plenty to overload your
muscles and push growth. You won't need to add any intensity techniques like drop sets
or rep pauses. But if you really want to, feel free to add drop sets, rest-pauses or restpause drop sets on the last set of each of the last four exercises for large muscle groups,
the last three exercises for smaller bodyparts and the last two for traps and forearms. I
don't recommend doing intensity techniques for all sets, at least not in Phase 1. If you're
really a glutton for pain, you can add them to all exercises in Phase 2.
But try the program for the first week without any intensity techniques and see how sore
you are. You may very well decide to forego these techniques for this program and let the
volume do its magic.
Rest Periods
Rest periods between sets will vary depending on your goals. If you want to really focus
on maximizing strength gains, as well muscle mass, and you have ample time to spend in
the gym, give yourself 2-3 minutes between all sets. If time is an issue but you still want
to maximize size and strength gains, limit rest periods between sets to 1-2 minutes.
If your goal is to maximize fat loss, then I'd suggest limiting rest periods to one minute or
less. And if you want to use cardioacceleration to really maximize fat loss, use that as
your minute of "rest" between exercises and keep yourself moving. You can bump your
rest time up to 90 seconds, with cardioacceleration taking up the full 90 seconds. Or if
you want to burn fat and also boost strength, do 60-90 seconds of cardioacceleration, then
take a breather for 60 seconds before the next set.
I do encourage most people to use cardioacceleration with Back and Fourth training for
one simple reason: It allows you to keep your mass gains lean. It's also great for your
cardiovascular health, as well as your endurance and athleticism. Plus, those who use it
regularly know that it actually enhances your recovery between sets. And given that you
would otherwise spend that minute sitting around doing nothing, it seems like a huge
waste of time to NOT do cardioacceleration.
The only people that I might discourage from using cardioacceleration are those who
have difficulty gaining any kind of weight. Cardioacceleration may cause you to burn too
many calories and make gaining mass that much harder for you. But that's a pretty small
part of the population and usually pertains to high schoolers and guys in their 20s. I'm not
in my 20s anymore!
If you find that with so much volume the workouts take you too much time, consider
doing staggered sets. Staggered sets are sort of like supersets, where you do two exercises
back-to-back, However, supersets are done with no rest between the exercises. Plus,
supersets are usually strategically done to train two opposing muscle groups (ie, biceps
and triceps or chest and back), or done for the same muscle group to really push fatigue
in the muscle fibers.
Staggered sets can be done for any two muscle groups, but they're usually are done for
two bodyparts that don't really influence one another. For example, chest and calves
make a good staggered set pairing. Staggered sets can also be done with a bit of rest
between exercises, if you need it.
For an example of staggered sets, consider workout one where you train chest and calves.
You do 16 sets for chest and 12 sets for calves. You could do staggered sets of chest and
calves for any of the 12 sets of chest you like. You could start doing them on the third
exercise for chest, or start the workout with staggered sets and be done with them after
completing the sixth exercise for chest. On arm day, you can superset all the triceps and
biceps exercises to save on time and then stagger set forearms and abs.
Diet for Mass Gain
If you major goal is to gain lean muscle mass, use my Muscle-Building Nutrition Rules
and sample diet linked here:
Dieting 101
This will allow you to make solid gains of lean muscle mass with minimal or no fat gain.
Some may be able to lose body fat while gaining muscle with this diet, especially if doing
cardioacceleration or HIIT.
If you have a hard time gaining weight no matter how much you eat, and/or if your goals
are to absolutely maximize the amount of mass you gain on the Back and Fourth training
program, follow the diet used in my Six Weeks to Sick Arms program here:
Six Weeks To Sick Arms Nutrition
Diet for Fat Loss
To diet for fat loss so that you can make the greatest fat loss over the long term without
hitting a plateau, I suggest you use my Dieting 101 diet linked here:
Dieting 101
However, for those times where you want to lose the most fat in the quickest amount of
time, such as for a wedding, a holiday or some other event, use my 1, 2, 3 Lean Diet here:
Dieting 101
Back and Fourth Training Program
Exercise
Phase 1
Sets
Reps
Exercise
Week 1
Chest and Calves
Bench Press
Incline Dumbbell Press
Dumbbell Flye
Low Cable Crossover
Cable Crossover
Incline Dumbbell Flye
Dumbbell Press
Reverse-Grip Bench Press
Standing Calf Raise
Leg Press Calf Raise
Seated Calf Raise
Smith Machine Seated Calf Raise
Donkey Calf Raise
Smith Machine Standing Calf Raise
Back and Abs
Barbell Bent-Over Row
One-Arm Dumbbell Row
Wide Grip Pulldown
Straight-Arm Pulldown (rope)
Straight-Arm Pulldown (bar)
Reverse-Grip Pulldown
Incline Dumbbell Row
Reverse-Grip Barbell Row
Hanging Leg Raise
Cable Crunch
Barbell Roll-Out
Plank
Crunch
Smith Machine Hip Thrust
Shoulders and Calves
Barbell Shoulder Press
Standing Alternating DB Press
Dumbbell Lateral Raise
Dumbbell Bent-Over Lateral Raise
Cable Rear Delt Flye
Sets
2
2
2
2
2
2
2
2
2
2
2
2
2
2
Reps
8-10
10-12
12-15
15-20
15-20
12-15
10-12
8-10
10-12
12-15
15-20
15-20
12-15
10-12
2
8-10
2
10-12
2
12-15
2
15-20
2
15-20
2
12-15
210-12
2
8-10
2
to failure
2
12-15
2
to failure
2
to failure
2
to failure
2
10-12
2
2
2
2
2
8-10
10-12
12-15
15-20
15-20
Exercise
Sets
One-Arm Cable Lateral Raise
2
Arnold Press
2
Smith Machine Shoulder Press
2
Barbell Shrug
2
Dumbbell Shrug
2
One-Arm Smith Machine Shrug
2
Barbell Behind-The Back Shrug
2
Seated Calf Raise
2
Standing Calf Raise
2
Donkey Calf Raise
2
Leg Press Calf Raise
2
Smith Machine Standing Calf Raise 2
Smith Machine Seated Calf Raise 2
Triceps Biceps Forearms and Abs
Close-Grip Bench Press
2
Dumbbell Overhead Triceps Ext
2
Triceps Pressdown
2
Dumbbell Kickback
2
Cable Overhead Triceps Ext (low) 2
Close-Grip Reverse-Grip Bench
2
Barbell Curl
2
Incline Dumbbell Curl
2
Dumbbell Concentration Curl
2
Cable Concentration Curl
2
Cable Behind-The-Back Curl
2
EZ-Bar Curl
2
Barbell Wrist Curl
2
Barbell Reverse Wrist Curl
2
Dumbbell Reverse Wrist Curl
2
Dumbbell Wrist Curl
2
Smith Machine Crunch
2
Smith Machine Hip Thrust
2
Cable Oblique Push Down
2
Oblique Crunch
2
Reverse Crunch
2
Crunch
2
Legs and Calves
Reps
12-15
10-12
8-10
8-10
10-12
10-12
8-10
10-12
12-15
15-20
15-20
12-15
10-12
10-12
12-15
15-20
15-20
12-15
10-12
10-12
12-15
15-20
15-20
12-15
10-12
12-15
15-20
15-20
12-15
10-12
12-15
15-20
to failure
to failure
to failure
Exercise
Deadlift
Squat
Leg Press
Leg Extension
Leg Curl
One-Leg Leg Press
Front Squat
Romanian Deadlift
Leg Press Calf Raise
Seated Calf Raise
Standing Calf Raise
Smith Machine Standing Calf Raise
Smith Machine Seated Calf Raise
Donkey Calf Raise
Week 2
Chest and Calves
Bench Press
Incline Dumbbell Press
Dumbbell Flye
Low Cable Crossover
Cable Crossover
Incline Dumbbell Flye
Dumbbell Press
Reverse-Grip Bench Press
Standing Calf Raise
Leg Press Calf Raise
Seated Calf Raise
Smith Machine Seated Calf Raise
Donkey Calf Raise
Smith Machine Standing Calf Raise
Back and Abs
Barbell Bent-Over Row
One-Arm Dumbbell Row
Wide Grip Pulldown
Straight-Arm Pulldown (rope)
Straight-Arm Pulldown (bar)
Reverse-Grip Pulldown
Sets
2
2
2
2
2
2
2
2
2
2
2
2
2
2
Reps
8-10
10-12
12-15
15-20
15-20
12-15
10-12
8-10
10-12
12-15
15-20
15-20
12-15
10-12
2
2
2
2
2
2
2
2
2
2
2
2
2
2
6-8
8-10
10-12
12-15
21-25
15-20
12-15
10-12
8-10
10-12
12-15
20-25
15-20
12-15
2
2
2
2
2
2
6-8
8-10
10-12
12-15
20-25
15-20
Exercise
Sets
Incline Dumbbell Row
2
Reverse-Grip Barbell Row
2
Hanging Leg Raise
2
Cable Crunch
2
Barbell Roll-Out
2
Plank
2
Crunch
2
Smith Machine Hip Thrust
2
Shoulders and Calves
Barbell Shoulder Press
2
Standing Alternating DB Press
2
Dumbbell Lateral Raise
2
Dumbbell Bent-Over Lateral Raise 2
Cable Rear Delt Flye
2
One-Arm Cable Lateral Raise
2
Arnold Press
2
Smith Machine Shoulder Press
2
Barbell Shrug
2
Dumbbell Shrug
2
One-Arm Smith Machine Shrug
2
Barbell Behind-The-Back Shrug
2
Seated Calf Raise
2
Standing Calf Raise
2
Donkey Calf Raise
2
Leg Press Calf Raise
2
Smith Machine Standing Calf Raise 2
Smith Machine Seated Calf Raise 2
Triceps Biceps Forearms and Abs
Close-Grip Bench Press
2
Dumbbell Overhead Triceps Ext
2
Triceps Pressdown
2
Dumbbell Kickback
2
Cable Overhead Triceps Ext (low) 2
Close-Grip Reverse-Grip Bench
2
Barbell Curl
2
Incline Dumbbell Curl
2
Dumbbell Concentration Curl
2
Reps
12-15
10-12
to failure
10-12
to failure
to failure
to failure
12-15
6-8
8-10
10-12
12-15
20-25
15-20
12-15
10-12
6-8
8-10
12-15
10-12
8-10
10-12
12-15
20-25
15-20
12-15
8-10
10-12
12-15
20-25
15-20
12-15
8-10
10-12
12-15
Exercise
Cable Concentration Curl
Cable Behind-The-Back Curl
EZ-Bar Curl
Barbell Wrist Curl
Barbell Reverse Wrist Curl
Dumbbell Reverse Wrist Curl
Dumbbell Wrist Curl
Smith Machine Crunch
Smith Machine Hip Thrust
Cable Oblique Push Down
Oblique Crunch
Reverse Crunch
Crunch
Legs and Calves
Deadlift
Squat
Leg Press
Leg Extension
Leg Curl
One-Leg Leg Press
Front Squat
Romanian Deadlift
Leg Press Calf Raise
Seated Calf Raise
Standing Calf Raise
Smith Machine Standing Calf Raise
Smith Machine Seated Calf Raise
Donkey Calf Raise
Week 3
Chest and Calves
Bench Press
Incline Dumbbell Press
Dumbbell Flye
Low Cable Crossover
Cable Crossover
Incline Dumbbell Flye
Dumbbell Press
Sets
2
2
2
2
2
2
2
2
2
2
2
2
2
Reps
20-25
15-20
12-15
10-12
12-15
20-25
15-20
8-10
10-12
12-15
to failure
to failure
to failure
2
2
2
2
2
2
2
2
2
2
2
2
2
2
6-8
8-10
10-12
12-15
20-25
15-20
12-15
10-12
8-10
10-12
12-15
20-25
15-20
12-15
2
2
2
2
2
2
2
4-6
6-8
8-10
10-12
25-30
20-25
15-20
Exercise
Reverse-Grip Bench Press
Standing Calf Raise
Leg Press Calf Raise
Seated Calf Raise
Smith Machine Seated Calf Raise
Donkey Calf Raise
Smith Machine Standing Calf Raise
Back and Abs
Barbell Bent-Over Row
One-Arm Dumbbell Row
Wide Grip Pulldown
Straight-Arm Pulldown (rope)
Straight-Arm Pulldown (bar)
Reverse-Grip Pulldown
Incline Dumbbell Row
Reverse-Grip Barbell Row
Hanging Leg Raise
Cable Crunch
Barbell Roll-Out
Plank
Crunch
Smith Machine Hip Thrust
Shoulders and Calves
Barbell Shoulder Press
Standing Alternating DB Press
Dumbbell Lateral Raise
Dumbbell Bent-Over Lateral Raise
Cable Rear Delt Flye
One-Arm Cable Lateral Raise 2
Arnold Press
Smith Machine Shoulder Press
Barbell Shrug
Dumbbell Shrug
One-Arm Smith Machine Shrug
Barbell Behind-The-Back Shrug
Seated Calf Raise
Standing Calf Raise
Sets
2
2
2
2
2
2
2
Reps
12-15
6-8
8-10
10-12
25-30
20-25
15-20
2
2
2
2
2
2
2
2
2
2
2
2
2
2
4-6
6-8
8-10
10-12
25-30
20-25
15-20
12-15
to failure
8-10
to failure
to failure
to failure
15-20
2
2
2
2
2
2
2
2
2
2
2
2
2
2
4-6
6-8
8-10
10-12
25-30
20-25
15-20
12-15
4-6
6-8
15-20
12-15
6-8
8-10
Exercise
Sets
Donkey Calf Raise
2
Leg Press Calf Raise
2
Smith Machine Standing Calf Raise 2
Smith Seated Calf Raise
2
Triceps Biceps Forearms and Abs
Close-Grip Bench Press
2
Dumbbell Overhead Triceps Ext
2
Triceps Pressdown
2
Dumbbell Kickback
2
Cable Overhead Triceps Ext (low) 2
Close-Grip Reverse-Grip Bench
2
Barbell Curl
2
Incline Dumbbell Curl
2
Dumbbell Concentration Curl
2
Cable Concentration Curl
2
Cable Behind-The-Back Curl
2
EZ-Bar Curl
2
Barbell Wrist Curl
2
Barbell Reverse Wrist Curl
2
Dumbbell Reverse Wrist Curl
2
Dumbbell Wrist Curl
2
Smith Machine Crunch
2
Smith Machine Hip Thrust
2
Cable Oblique Push Down
2
Oblique Crunch
2
Reverse Crunch
2
Crunch
2
Legs and Calves
Deadlift
2
Squat
2
Leg Press
2
Leg Extension
2
Leg Curl
2
One-Leg Leg Press
2
Front Squat
2
Romanian Deadlift
2
Leg Press Calf Raise
2
Reps
10-12
25-30
20-25
15-20
6-8
8-10
10-12
25-30
20-25
15-20
6-8
8-10
10-12
25-30
20-25
15-20
8-10
10-12
25-30
20-25
6-8
8-10
10-12
to failure
to failure
to failure
4-6
6-8
8-10
10-12
25-30
20-25
15-20
12-15
6-8
Exercise
Seated Calf Raise
Standing Calf Raise
Smith Machine Standing Calf Raise
Smith Machine Seated Calf Raise
Donkey Calf Raise
Download the Phase 1 workout
Exercise
Phase 2
Week 1
Chest and Calves
Bench Press
Incline Dumbbell Press
Dumbbell Flye
Low Cable Crossover
Cable Crossover
Incline Dumbbell Flye
Dumbbell Press
Reverse-Grip Bench Press
Standing Calf Raise
Leg Press Calf Raise
Seated Calf Raise
Smith Machine Seated Calf Raise
Donkey Calf Raise
Smith Standing Calf Raise
Back and Abs
Barbell Bent-Over Row
One-Arm Dumbbell Row
Wide Grip Pulldown
Straight-Arm Pulldown (rope)
Straight-Arm pulldown (bar)
Reverse-Grip Pulldown
Incline Dumbbell Row
Reverse-Grip Barbell Row
Hanging Leg Raise
Cable Crunch
Barbell Roll-Out
Plank
Sets
2
2
2
2
2
Sets
Reps
8-10
10-12
25-30
20-25
15-20
Reps
2
2
2
2
2
2
2
2
2
2
2
2
2
2
8-10
10-12
12-15
15-20
15-20
12-15
10-12
8-10
10-12
12-15
15-20
15-20
12-15
10-12
2
2
2
2
2
2
2
2
2
2
2
2
8-10
10-12
12-15
15-20
15-20
12-15
10-12
8-10
to failure
12-15
to failure
to failure
Exercise
Sets Reps
2 to failure
2 10-12
Crunch
Smith Machine Hip Thrust
Shoulders and Calves
Barbell Shoulder Press
2
Standing Alternating DB Press
2
Dumbbell Lateral Raise
2
Dumbbell Bent-Over Lateral Raise 2
Cable Rear Delt Flye
2
One-Arm Cable Lateral Raise
2
Arnold Press
2
Smith Machine Shoulder Press
2
Barbell Shrug
2
Dumbbell Shrug
2
One-Arm Smith Machine Shrug
2
Barbell Behind-The Back Shrug
2
Seated Calf Raise
2
Standing Calf Raise
2
Donkey Calf Raise
2
Leg Press Calf Raise
2
Smith Machine Standing Calf Raise 2
Smith Machine Seated Calf Raise 2
Triceps Biceps Forearms and Abs
Close-Grip Bench Press
2
Dumbbell Overhead Triceps Ext
2
Triceps Pressdown
2
Dumbbell Kickback
2
Cable Overhead Triceps Ext (low) 2
Close-Grip Reverse-Grip Bench
2
Barbell Curl
2
Incline Dumbbell Curl
2
Dumbbell Concentration Curl
2
Cable Concentration Curl
2
Cable Behind-The-Back Curl
2
EZ-Bar Curl
2
Barbell Wrist Curl
2
Barbell Reverse Wrist Curl
2
Dumbbell Reverse Wrist Curl
2
8-10
10-12
12-15
15-20
15-20
12-15
10-12
8-10
8-10
10-12
10-12
8-10
10-12
12-15
15-20
15-20
12-15
10-12
10-12
12-15
15-20
15-20
12-15
10-12
10-12
12-15
15-20
15-20
12-15
10-12
12-15
15-20
15-20
Exercise
Dumbbell Wrist Curl
Smith Machine Crunch
Smith Machine Hip Thrust
Cable Oblique Push Down
Oblique Crunch
Reverse Crunch
Crunch
Legs and Calves
Deadlift
Squat
Leg Press
Leg Extension
Leg Curl
One-Leg Leg Press
Front Squat
Roamanian Deadlift
Leg Press Calf Raise
Seated Calf Raise
Standing Calf Raise
Smith Machine Standing Calf Raise
Smith Machine Seated Calf Raise
Donkey Calf Raise
Week 2
Chest and Calves
Bench Press
Incline Dumbbell Press
Dumbbell Flye
Low Cable Crossover
Cable Crossover
Incline Dumbbell Flye
Dumbbell Press
Reverse-Grip Bench Press
Standing Calf Raise
Leg Press Calf Raise
Seated Calf Raise
Smith Machine Seated calf Raise
Donkey Calf raise
Sets Reps
2 12-15
2 10-12
2 12-15
2 15-20
2 to failure
2 to failure
2 to failure
2
2
2
2
2
2
2
2
2
2
2
2
2
2
8-10
10-12
12-15
15-20
15-20
12-15
10-12
8-10
10-12
12-15
15-20
15-20
12-15
10-12
2
2
2
2
2
2
2
2
2
2
2
2
2
6-8
8-10
10-12
12-15
21-25
15-20
12-15
10-12
8-10
10-12
12-15
20-25
15-20
Exercise
Smith Machine Standing Calf Raise
Back and Abs
Barbell Bent-Over Row
One-Arm Dumbbell Row
Wide Grip Pulldown
Straight-Arm Pulldown (rope)
Straight-Arm Pulldown (bar)
Reverse-Grip Pulldown
Incline Dumbbell Row
Reverse-Grip Barbell Row
Hanging Leg Raise
Cable Crunch
Barbell Roll-Out
Plank
Crunch
Smith Machine Hip Thrust
Shoulders and Calves
Barbell Shoulder Press
Standing Alternating DB Press
Dumbbell Lateral Raise
Dumbbell Bent-Over Lateral Raise
Cable Rear Delt Flye
One-Arm Cable Lateral Raise
Arnold Press
Smith Machine Shoulder Press
Barbell Shrug
Dumbbell Shrug
One-Arm Smith Machine Shrug
Barbell Behind-The-Back Shrug
Seated Calf Raise
Standing Calf Raise
Donkey Calf Raise
Leg Press Calf Raise
Smith Machine Standing Calf Raise
Smith Machine Seated Calf Raise
Tricep Biceps Forearms and Abs
Close-Grip Bench Press
Sets Reps
2 12-15
2
2
2
2
2
2
2
2
2
2
2
2
2
2
6-8
8-10
10-12
12-15
20-25
15-20
12-15
10-12
to failure
10-12
to failure
to failure
to failure
12-15
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
6-8
8-10
10-12
12-15
20-25
15-20
12-15
10-12
6-8
8-10
12-15
10-12
8-10
10-12
12-15
20-25
15-20
12-15
8-10
Exercise
Dumbbell Overhead Triceps Ext
Triceps Pressdown
Dumbbell Kickback
Cable Overhead Triceps Ext (low)
Close-Grip Reverse-Grip Bench
Barbell Curl
Incline Dumbbell Curl
Dumbbell Concentration Curl
Cable Concentration Curl
Cable Behind-The-Back Curl
EZ-Bar Curl
Barbell Wrist Curl
Barbell Reverse Wrist Curl
Dumbbell Reverse Wrist Curl
Dumbbell Wrist Curl
Smith Machine Crunch
Smith Machine Hip Thrust
Cable Oblique Push Down
Oblique Crunch
Reverse Crunch
Crunch
Legs and Calves
Deadlift
Squat
Leg Press
Leg Extension
Leg Curl
One-Leg Leg Press
Front Squat
Romanian Deadlift
Leg Press Calf Raise
Seated Calf Raise
Standing Calf Raise
Smith Machine Standing Calf Raise
Smith Machine Seated Calf Raise
Donkey Calf Raise
Week 3
Sets Reps
2 10-12
2 12-15
2 20-25
2 15-20
2 12-15
2 8-10
2 10-12
2 12-15
2 20-25
2 15-20
2 8-10
2 10-12
2 12-15
2 20-25
2 15-20
2 8-10
2 10-12
2 12-15
2 to failure
2 to failure
2 to failure
2
2
2
2
2
2
2
2
2
2
2
2
2
2
6-8
8-10
10-12
12-15
20-25
15-20
12-15
10-12
8-10
10-12
12-15
20-25
15-20
12-15
Exercise
Chest and Calves
Bench Press
Incline Dumbbell Press
Dumbbell Flye
Low Cable Crossover
Cable Crossover
Incline Dumbbell Flye
Dumbbell Press
Reverse-Grip Bench Press
Standing Calf Raise
Leg Press Calf Raise
Seated Calf Raise
Smith Machine Seated Calf Raise
Donkey Calf Raise
Smith Machine Standing Calf Raise
Back and Abs
Barbell Bent-Over Row
One-Arm Dumbbell Row
Wide Grip Pulldown
Straight-Arm Pulldown (rope)
Straight-Arm Pulldown (bar)
Reverse-Grip Pulldown
Incline Dumbbell Row
Reverse-Grip Barbell Row
Hanging Leg Raise
Cable Crunch
Barbell Roll-Out
Plank
Crunch
Smith Machine Hip Thrust
Shoulders and Calves
Barbell Shoulder Press
Standing Alternating DB Press
Dumbbell Lateral Raise
Dumbbell Bent-Over Lateral Raise
Cable Rear Delt Flye
One-Arm Cable Lateral Raise
Sets
Reps
2
2
2
2
2
2
2
2
2
2
2
2
2
2
4-6
6-8
8-10
10-12
25-30
20-25
15-20
12-15
6-8
8-10
10-12
25-30
20-25
15-20
2
2
2
2
2
2
2
2
2
2
2
2
2
2
4-6
6-8
8-10
10-12
25-30
20-25
15-20
12-15
to failure
8-10
to failure
to failure
to failure
15-20
2
2
2
2
2
2
4-6
6-8
8-10
10-12
25-30
20-25
Exercise
Sets Reps
Arnold Press
2 15-20
Smith Machine Shoulder Press
2 12-15
Barbell Shrug
2 4-6
Dumbbell Shrug
2 6-8
One-Arm Smith Machine Shrug
2 15-20
Barbell Behind-The-Back Shrug
2 12-15
Seated Calf Raise
2 6-8
Standing Calf Raise
2 8-10
Donkey Calf Raise
2 10-12
Leg Press Calf Raise
2 25-30
Smith Machine Standing Calf Raise 2 20-25
Smith Seated Calf Raise
2 15-20
Triceps Biceps Forearms and Abs
Close-Grip Bench Press
2 6-8
Dumbbell Overhead Triceps Ext
2 8-10
Triceps Pressdown
2 10-12
Dumbbell Kickback
2 25-30
Cable Overhead Triceps Ext (low) 2 20-25
Close-Grip Reverse-Grip Bench
2 15-20
Barbell Curl
2 6-8
Incline Dumbbell Curl
2 8-10
Dumbbell Concentration Curl
2 10-12
Cable Concentration Curl
2 25-30
Cable Behind-The-Back Curl
2 20-25
EZ-Bar Curl
2 15-20
Barbell Wrist Curl
2 8-10
Barbell Reverse Wrist Curl
2 10-12
Dumbbell Reverse Wrist Curl
2 25-30
Dumbbell Wrist Curl
2 20-25
Smith Machine Crunch
2 6-8
Smith Machine Hip Thrust
2 8-10
Cable Oblique Push Down
2 10-12
Oblique Crunch
2 to failure
Reverse Crunch
2 to failure
Crunch
2 to failure
Legs and Calves
Deadlift
2 4-6
Exercise
Sets Reps
Squat
2 6-8
Leg Press
2 8-10
Leg Extension
2 10-12
Leg Curl
2 25-30
One-Leg Leg Press
2 20-25
Front Squat
2 15-20
Romanian Deadlift
2 12-15
Leg Press Calf Raise
2 6-8
Seated Calf Raise
2 8-10
Standing Calf Raise
2 10-12
Smith Machine Standing Calf Raise 2 25-30
Smith Machine Seated Calf Raise 2 20-25
Donkey Calf Raise
2 15-20
