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Bigger Leaner Stronger

Trainer: Mike Matthews https://LegionAthletics.com
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Phase 1 (Weeks 1-8) 3-Day Split A

(Phase duration weeks)

Day 1 (Pull & Abs)

(Takes approx. 57:00)
3 x Barbell Deadlift ( Trains mainly Hamstrings. Secondary muscles are: Calves, Glutes, lower back, . All sets take approx. 12:00. )

MYOFIBRILAR SETS: 4 to 6 reps

warm-up sets and 3 working sets

3 x Bent Over Barbell Row ( Trains mainly Middle Back. Secondary muscles are: Shoulder, Biceps, Lats, . All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Wide-Grip Pull-Up ( Trains mainly Lats. Secondary muscles are: Biceps, middle back, . All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

Weighted if needed

3 x Barbell Curl ( Trains mainly Biceps. Secondary muscle is: forearms, . All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

1 x Plank ( Trains mainly Abdominals. All sets take approx. 02:00. )

To failure (2 min)

Increase a few seconds each week

3 x Ab Circuit - Cable Crunch / Leg Raises / Ab Roller ( Trains mainly Abdominals. All sets take approx. 10:00. )

Day 2 (Push & Calves)

(Takes approx. 01:17:00)
3 x Barbell Incline Bench Press Medium-Grip ( Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 12:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Standing Military Press ( Trains mainly Shoulders. Secondary muscle is: Triceps, . All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Flat Barbell Bench Press - Medium Grip ( Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Side Lateral Raise ( Trains mainly Shoulders. All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Close-Grip Barbell Bench Press ( Trains mainly Triceps. Secondary muscles are: Shoulder, Chest, . All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

Optional

3 x Seated Calf Raise ( Trains mainly Calves. All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Standing Calf Raises ( Trains mainly Calves. All sets take approx. 10:00. )

High rep (20, 30 reps) - each set toes pointed different

Day 3 (Legs)

(Takes approx. 56:00)
3 x Barbell Squat ( Trains mainly Quadriceps. Secondary muscles are: Calves, Glutes, Hams, . All sets take approx. 12:00. )

MYOFIBRILAR SETS: 4 to 6 reps

Warm-up sets and 3 working sets

3 x Leg press or Smith Machine Leg Press if not available ( Trains mainly Quadriceps. Secondary muscles are: Calves, Glutes, Hams, . All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Romanian Deadlift ( Trains mainly Hamstrings. Secondary muscle is: Glutes, . All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Seated Calf Raise ( Trains mainly Calves. All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Standing Calf Raises ( Trains mainly Calves. All sets take approx. 11:00. )

High rep (20, 30 reps) - each set toes pointed different

Phase 1 (Weeks 1-8) 3-Day Split B

(Phase duration 8 weeks)

Phase 1 (Weeks 1-8) 4-Day Split

(Phase duration 8 weeks)

Day 1 (Chest & Triceps & Calves)

(Takes approx. 01:05:00)
3 x Barbell Incline Bench Press Medium-Grip ( Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 12:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Flat Barbell Bench Press - Medium Grip ( Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Dips - Chest Version ( Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

weighted if possible

3 x Seated Triceps Press ( Trains mainly Triceps. All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Seated Calf Raise ( Trains mainly Calves. All sets take approx. 10:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Standing Calf Raises ( Trains mainly Calves. All sets take approx. 10:00. )

Each set with toes pointed different.

Day 2 (Back & Biceps & Abs)

(Takes approx. 57:00)
3 x Barbell Deadlift ( Trains mainly Hamstrings. Secondary muscles are: Calves, Glutes, lower back, . All sets take approx. 12:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Bent Over Barbell Row ( Trains mainly Middle Back. Secondary muscles are: Shoulder, Biceps, Lats, . All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Wide-Grip Pull-Up ( Trains mainly Lats. Secondary muscles are: Biceps, middle back, . All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

Weighted if possible

3 x Barbell Curl ( Trains mainly Biceps. Secondary muscle is: forearms, . All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

1 x Plank ( Trains mainly Abdominals. All sets take approx. 02:00. )

Start with 2 minutes and increase each week

3 x Ab Circuit - Cable Crunch / Leg Raises / Ab Roller ( Trains mainly Abdominals. All sets take approx. 10:00. )

SARCOPLASMIC SETS: 8 to 10 reps

Day 3 (Upper body & Calves)

(Takes approx. 01:06:00)
3 x Barbell Incline Bench Press Medium-Grip ( Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 12:00. )

SARCOPLASMIC SETS: 8 to 10 reps

Rest, 1 to to minutes

3 x Standing Military Press ( Trains mainly Shoulders. Secondary muscle is: Triceps, . All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Side Lateral Raise ( Trains mainly Shoulders. All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Seated Bent-Over Rear Delt Raise ( Trains mainly Shoulders. All sets take approx. 11:00. )

3 x Seated Calf Raise ( Trains mainly Calves. All sets take approx. 11:00. )

3 x Standing Calf Raises ( Trains mainly Calves. All sets take approx. 10:00. )

High rep (20, 30 reps) - each set toes pointed different

Day 4 (Legs & Abs)

(Takes approx. 46:00)
3 x Barbell Squat ( Trains mainly Quadriceps. Secondary muscles are: Calves, Glutes, Hams, . All sets take approx. 12:00. )

MYOFIBRILAR SETS: 4 to 6 reps

Warm-up sets and 3 working sets

3 x Leg press or Smith Machine Leg Press if not available ( Trains mainly Quadriceps. Secondary muscles are: Calves, Glutes, Hams, . All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Romanian Deadlift ( Trains mainly Hamstrings. Secondary muscle is: Glutes, . All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

1 x Plank ( Trains mainly Abdominals. All sets take approx. 02:00. )

To failure (2 min)

Increase a few seconds every week

3 x Ab Circuit - Cable Crunch / Leg Raises / Ab Roller ( Trains mainly Abdominals. All sets take approx. 10:00. )

SARCOPLASMIC SETS: 8 to 10 reps

Phase 1 (Weeks 1-8) 5-Day Split

(Phase duration 8 weeks)

Day 1 (Chest and Abs)

(Takes approx. 54:00)
3 x Barbell Incline Bench Press Medium-Grip ( Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 15:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Incline Dumbbell Press ( Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Barbell Bench Press - Medium Grip ( Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Face Pull ( Trains mainly Shoulders. Secondary muscle is: middle back, . All sets take approx. 07:00. )

SARCOPLASMIC SETS: 8 to 10 reps

Rest 1 - 2 minutes for these lither sets

3 x Ab Circuit - Cable Crunch / Leg Raises / Air Bicycles ( Trains mainly Abdominals. All sets take approx. 10:00. )

To Failure

Day 2 (Back & Calves)

(Takes approx. 01:01:00)
3 x Barbell Deadlift ( Trains mainly Hamstrings. Secondary muscles are: Calves, Glutes, lower back, . All sets take approx. 12:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Bent Over Barbell Row ( Trains mainly Middle Back. Secondary muscles are: Shoulder, Biceps, Lats, . All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Pullups ( Trains mainly Lats. Secondary muscles are: Biceps, middle back, . All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

Weighted if possible

3 x Close-Grip Front Lat Pulldown ( Trains mainly Lats. Secondary muscles are: Shoulder, Biceps, middle back, . All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

2 x Barbell Shrug ( Trains mainly Traps. All sets take approx. 08:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Seated Calf Raise ( Trains mainly Calves. All sets take approx. 08:00. )

MYOFIBRILAR SETS: 4 to 6 reps

Day 3 (Shoulders & Abs)

(Takes approx. 46:00)
3 x Standing Military Press ( Trains mainly Shoulders. Secondary muscle is: Triceps, . All sets take approx. 12:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Side Lateral Raise ( Trains mainly Shoulders. All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Seated Bent-Over Rear Delt Raise ( Trains mainly Shoulders. All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

1 x Plank ( Trains mainly Abdominals. All sets take approx. 02:00. )

Increase each workout with 5 seconds.

3 x Ab Circuit - Cable Crunch / Leg Raises / Air Bicycles ( Trains mainly Abdominals. All sets take approx. 10:00. )

To Failure

Day 4 (Legs)

(Takes approx. 52:00)

3 x Leg Press

( Trains mainly Quadriceps. Secondary muscles are: Calves, Glutes, Hams, . All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps
3 x Barbell Squat ( Trains mainly Quadriceps. Secondary muscles are: Calves, Glutes, Hams, . All sets take approx. 12:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Leg press or Smith Machine Leg Press if not available ( Trains mainly Quadriceps. Secondary muscles are: Calves, Glutes, Hams, . All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Romanian Deadlift ( Trains mainly Hamstrings. Secondary muscle is: Glutes, . All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Seated Calf Raise ( Trains mainly Calves. All sets take approx. 08:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Standing Calf Raises ( Trains mainly Calves. All sets take approx. 10:00. )

High rep (20, 30 reps) - each set toes pointed different

Day 5 (Upper Body & Abs)

(Takes approx. 01:09:00)
3 x Barbell Incline Bench Press Medium-Grip ( Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 12:00. )

SARCOPLASMIC SETS: 8 to 10 reps

3 x Barbell Curl ( Trains mainly Biceps. Secondary muscle is: forearms, . All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Close-Grip Barbell Bench Press ( Trains mainly Triceps. Secondary muscles are: Shoulder, Chest, . All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Dumbbell Alternate Bicep Curl ( Trains mainly Biceps. Secondary muscle is: forearms, . All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Seated Triceps Press ( Trains mainly Triceps. All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

1 x Plank ( Trains mainly Abdominals. All sets take approx. 03:00. )

To failure (2 min)

3 x Ab Circuit - Cable Crunch / Leg Raises / Air Bicycles ( Trains mainly . All sets take approx. 10:00. )

Superset all

Phase 1 Deload Week 1

(Phase duration 1 weeks)

Day 1 - Deload Push (Chest Shoulders & Triceps)

(Takes approx. 30:00)
3 x Standing Military Press ( Trains mainly Shoulders. Secondary muscle is: Triceps, . All sets take approx. 11:00. )

8 to 10 reps with 50% of 1RM

3 x Reverse-Grip Bench Press ( Trains mainly Chest. Secondary muscle is: Triceps, . All sets take approx. 11:00. )

8 to 10 reps with 50% of 1RM

3 x Close-Grip Barbell Bench Press ( Trains mainly Triceps. Secondary muscles are: Shoulder, Chest, . All sets take approx. 08:00. )

8 to 10 reps with 50% of 1RM

Day 2 - Deload Pull (Back & Biceps)

(Takes approx. 21:00)
3 x Barbell Deadlift ( Trains mainly Hamstrings. Secondary muscles are: Calves, Glutes, lower back, . All sets take approx. 08:00. )

8 to 10 reps with 50% of 1RM

3 x Bent Over Barbell Row ( Trains mainly Middle Back. Secondary muscles are: Shoulder, Biceps, Lats, . All sets take approx. 08:00. )

8 to 10 reps with 50% of 1RM

3 x One-Arm Dumbbell Row ( Trains mainly Middle Back. Secondary muscles are: Shoulder, Biceps, Lats, . All sets take approx. 05:00. )

8 to 10 reps with 50% of 1RM

Day 3 - Deload Legs (Legs)

(Takes approx. 15:00)
3 x Barbell Squat ( Trains mainly Quadriceps. Secondary muscles are: Calves, Glutes, Hams, . All sets take approx. 05:00. )

8 to 10 reps with 50% of 1RM

3 x Front Barbell Squat ( Trains mainly Quadriceps. Secondary muscles are: Calves, Glutes, Hams, . All sets take approx. 05:00. )

8 to 10 reps with 50% of 1RM

3 x Leg Press ( Trains mainly Quadriceps. Secondary muscles are: Calves, Glutes, Hams, . All sets take approx. 05:00. )

8 to 10 reps with 50% of 1RM

Phase 2 (Weeks 10-18) 3-Day Split A

(Phase duration 8 weeks)

Phase 2 (Weeks 10-18) 3-Day Split B

(Phase duration 8 weeks)

Phase 2 (Weeks 10-18) 4-Day Split

(Phase duration 8 weeks)

Phase 2 (Weeks 10-18) 5-Day Split

(Phase duration 8 weeks)

Day 1 (Chest & Abs)

(Takes approx. 43:00)
3 x Incline Dumbbell Press ( Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Dumbbell Bench Press ( Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 08:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Barbell Bench Press - Medium Grip ( Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 08:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Face Pull ( Trains mainly Shoulders. Secondary muscle is: middle back, . All sets take approx. 08:00. )

SARCOPLASMIC SETS: 8 to 10 reps

3 x 3 Ab circuits (Ab Crunch + Ab Roller) ( Trains mainly Abdominals. All sets take approx. 08:00. )

SARCOPLASMIC SETS: 8 to 10 reps

Day 2 (Back & Calves)

(Takes approx. 01:03:00)
3 x Barbell Deadlift ( Trains mainly Hamstrings. Secondary muscles are: Calves, Glutes, lower back, . All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x One-Arm Dumbbell Row ( Trains mainly Middle Back. Secondary muscles are: Shoulder, Biceps, Lats, . All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Wide-Grip Lat Pulldown ( Trains mainly Lats. Secondary muscles are: Shoulder, Biceps, middle back, . All sets take approx. 08:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Seated Cable Rows ( Trains mainly Middle Back. Secondary muscles are: Shoulder, Biceps, Lats, . All sets take approx. 10:00. )

MYOFIBRILAR SETS: 4 to 6 reps

2 x Barbell Shrug ( Trains mainly Traps. All sets take approx. 07:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Standing Calf Raises ( Trains mainly Calves. All sets take approx. 08:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Seated Calf Raise ( Trains mainly Calves. All sets take approx. 08:00. )

MYOFIBRILAR SETS: 4 to 6 reps

Day 3 (Shoulders & Abs)

(Takes approx. 39:30)
3 x Standing Military Press ( Trains mainly Shoulders. Secondary muscle is: Triceps, . All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Side Lateral Raise ( Trains mainly Shoulders. All sets take approx. 08:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Seated Bent-Over Rear Delt Raise ( Trains mainly Shoulders. All sets take approx. 10:00. )

MYOFIBRILAR SETS: 4 to 6 reps

1 x Plank ( Trains mainly Abdominals. All sets take approx. 02:30. )

To failure (increase each week)

3 x 3 Ab circuits (Ab Crunch + Ab Roller) ( Trains mainly Abdominals. All sets take approx. 08:00. )

SARCOPLASMIC SETS: 8 to 10 reps

Day 4 (Legs)

(Takes approx. 51:00)
3 x Barbell Squat ( Trains mainly Quadriceps. Secondary muscles are: Calves, Glutes, Hams, . All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Barbell Lunge ( Trains mainly Quadriceps. Secondary muscles are: Calves, Glutes, Hams, . All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Front Barbell Squat ( Trains mainly Quadriceps. Secondary muscles are: Calves, Glutes, Hams, . All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Standing Calf Raises ( Trains mainly Calves. All sets take approx. 08:00. )

SARCOPLASMIC SETS: 8 to 10 reps

3 x Seated Calf Raise ( Trains mainly Calves. All sets take approx. 10:00. )

SARCOPLASMIC SETS: 8 to 10 reps

Day 5 (Upper Body & Abs)

(Takes approx. 01:01:30)
3 x Incline Dumbbell Press Reverse-Grip ( Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 11:00. )

SARCOPLASMIC SETS: 8 to 10 reps

3 x Dumbbell Alternate Bicep Curl ( Trains mainly Biceps. Secondary muscle is: forearms, . All sets take approx. 10:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Close-Grip Barbell Bench Press ( Trains mainly Triceps. Secondary muscles are: Shoulder, Chest, . All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Barbell Curl ( Trains mainly Biceps. Secondary muscle is: forearms, . All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Lying Triceps Press (skullcrusher) ( Trains mainly Triceps. All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

1 x Plank ( Trains mainly Abdominals. All sets take approx. 02:30. )

To failure (increase each week)

3 x 3 Ab circuits (Ab Crunch + Ab Roller) ( Trains mainly Abdominals. All sets take approx. 05:00. )

SARCOPLASMIC SETS: 8 to 10 reps

Phase 3 (Weeks 20-28) 3-Day Split A

(Phase duration 8 weeks)

Phase 3 (Weeks 20-28) 3-Day Split B

(Phase duration 8 weeks)

Phase 3 (Weeks 20-28) 4-Day Split

(Phase duration 8 weeks)

Phase 3 (Weeks 20-28) 5-Day Split

(Phase duration 8 weeks)

Day 1 (Chest & Abs)

(Takes approx. 45:00)
3 x Incline Dumbbell Press ( Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Barbell Incline Bench Press Medium-Grip ( Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 08:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Dumbbell Bench Press ( Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 08:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Face Pull ( Trains mainly Shoulders. Secondary muscle is: middle back, . All sets take approx. 08:00. )

SARCOPLASMIC SETS: 8 to 10 reps

3 x Three Ab Exercies ( Trains mainly Abdominals. All sets take approx. 10:00. )

Superset 3 Exercises

Day 2 (Back & Calves)

(Takes approx. 58:00)
3 x Barbell Deadlift ( Trains mainly Hamstrings. Secondary muscles are: Calves, Glutes, lower back, . All sets take approx. 10:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x T-Bar Row ( Trains mainly Middle Back. Secondary muscles are: Biceps, Lats, . All sets take approx. 08:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Seated Cable Rows ( Trains mainly Middle Back. Secondary muscles are: Shoulder, Biceps, Lats, . All sets take approx. 08:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Chin-Up ( Trains mainly Lats. Secondary muscles are: Biceps, forearms, middle back, . All sets take approx. 08:00. )

To Failure

2 x Barbell Shrug ( Trains mainly Traps. All sets take approx. 08:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Standing Calf Raises ( Trains mainly Calves. All sets take approx. 08:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Seated Calf Raise ( Trains mainly Calves. All sets take approx. 08:00. )

MYOFIBRILAR SETS: 4 to 6 reps

Day 3 (Shoulders & Abs)

(Takes approx. 41:00)
3 x Standing or sitting Military Press ( Trains mainly Shoulders. Secondary muscle is: Triceps, . All sets take approx. 11:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Seated Dumbbell Press ( Trains mainly Shoulders. Secondary muscle is: Triceps, . All sets take approx. 10:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Side Lateral Raise ( Trains mainly Shoulders. All sets take approx. 10:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Three Ab Exercies ( Trains mainly Abdominals. All sets take approx. 10:00. )

Superset 3 Exercises

Day 4 (Legs)

(Takes approx. 50:00)
6 x Barbell Squat ( Trains mainly Quadriceps. Secondary muscles are: Calves, Glutes, Hams, . All sets take approx. 22:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Dumbbell Lunges ( Trains mainly Quadriceps. Secondary muscles are: Calves, Glutes, Hams, . All sets take approx. 10:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Calf Press On The Leg Press Machine ( Trains mainly Calves. All sets take approx. 08:00. )

SARCOPLASMIC SETS: 8 to 10 reps

3 x Donkey Calf Raises or Leg Press Calf Raise ( Trains mainly Calves. All sets take approx. 10:00. )

SARCOPLASMIC SETS: 8 to 10 reps

Day 5 (Upper Body & Abs)

(Takes approx. 01:02:00)
3 x Barbell Bench Press - Medium Grip ( Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 12:00. )

SARCOPLASMIC SETS: 8 to 10 reps

3 x Barbell Curl ( Trains mainly Biceps. Secondary muscle is: forearms, . All sets take approx. 10:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Close-Grip Barbell Bench Press ( Trains mainly Triceps. Secondary muscles are: Shoulder, Chest, . All sets take approx. 10:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Hammer Curls ( Trains mainly Biceps. All sets take approx. 10:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Triceps Pushdown ( Trains mainly Triceps. All sets take approx. 10:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Three Ab Exercies ( Trains mainly Abdominals. All sets take approx. 10:00. )

Superset 3 Exercises

Phase 4 (Weeks 28 – 35) 3-Day Split B

(Phase duration 8 weeks)

Phase 4 (Weeks 28 – 35) 4-Day Split

(Phase duration 8 weeks)

Phase 4 (Weeks 28 – 35) 5-Day Split

(Phase duration 8 weeks)

Day 1 (Chest & Abs)

(Takes approx. 50:00)
3 x Barbell Bench Press - Medium Grip ( Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 10:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Dumbbell Bench Press ( Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 10:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Incline Dumbbell Press ( Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 10:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Barbell Incline Bench Press Medium-Grip ( Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 10:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x 3 Ab circuits (Ab Crunch + Ab Roller) ( Trains mainly Abdominals. All sets take approx. 10:00. )

To failure

Day 2 (Back & Calves)

(Takes approx. 01:07:00)
3 x Barbell Deadlift ( Trains mainly Hamstrings. Secondary muscles are: Calves, Glutes, lower back, . All sets take approx. 10:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Barbell Deadlift ( Trains mainly Hamstrings. Secondary muscles are: Calves, Glutes, lower back, . All sets take approx. 10:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Bent Over Barbell Row ( Trains mainly Middle Back. Secondary muscles are: Shoulder, Biceps, Lats, . All sets take approx. 10:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Wide-Grip Pull-Up ( Trains mainly Lats. Secondary muscles are: Biceps, middle back, . All sets take approx. 10:00. )

MYOFIBRILAR SETS: 4 to 6 reps

weighted if possible

2 x Barbell Shrug ( Trains mainly Traps. All sets take approx. 07:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Standing Calf Raises ( Trains mainly Calves. All sets take approx. 10:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Seated Calf Raise ( Trains mainly Calves. All sets take approx. 10:00. )

MYOFIBRILAR SETS: 4 to 6 reps

Day 3 (Shoulders & Abs)

(Takes approx. 40:00)
3 x Seated Barbell Military Press ( Trains mainly Shoulders. Secondary muscle is: Triceps, . All sets take approx. 10:00. )

3 x Side Lateral Raise ( Trains mainly Shoulders. All sets take approx. 10:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Face Pull ( Trains mainly Shoulders. Secondary muscle is: middle back, . All sets take approx. 10:00. )

SARCOPLASMIC SETS: 12 to 15 reps

3 x Ab Crunch Machine ( Trains mainly Abdominals. All sets take approx. 10:00. )

To Failure

Day 4 (Legs)

(Takes approx. 52:00)
3 x Front Barbell Squat ( Trains mainly Quadriceps. Secondary muscles are: Calves, Glutes, Hams, . All sets take approx. 12:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Barbell Full Squat ( Trains mainly Quadriceps. Secondary muscles are: Calves, Glutes, Hams, lower back, . All sets take approx. 10:00. )

3 x Lying Leg Curls ( Trains mainly Hamstrings. All sets take approx. 10:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Calf Press On The Leg Press Machine ( Trains mainly Calves. All sets take approx. 10:00. )

SARCOPLASMIC SETS: 8 to 10 reps

3 x Standing Calf Raises ( Trains mainly Calves. All sets take approx. 10:00. )

SARCOPLASMIC SETS: 8 to 10 reps

Day 5 (Upper Body & Abs)

(Takes approx. 01:02:00)
3 x Barbell Incline Bench Press Medium-Grip ( Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 12:00. )

SARCOPLASMIC SETS: 8 to 10 reps

3 x EZ-Bar Curl ( Trains mainly Biceps. All sets take approx. 10:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Seated Triceps Press ( Trains mainly Triceps. All sets take approx. 10:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Dumbbell Alternate Bicep Curl ( Trains mainly Biceps. Secondary muscle is: forearms, . All sets take approx. 10:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Dips - Triceps Version ( Trains mainly Triceps. Secondary muscles are: Shoulder, Chest, . All sets take approx. 10:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x 3 Ab circuits (Ab Crunch + Ab Roller) ( Trains mainly Abdominals. All sets take approx. 10:00. )

Phase 4 (Weeks 28-35) 3-Day Split A

(Phase duration 8 weeks)

Phase 5 (Weeks 37 – 44) 3-Day Split A

(Phase duration 8 weeks)

Phase 5 (Weeks 37 – 44) 3-Day Split B

(Phase duration 8 weeks)

Phase 5 (Weeks 37 – 44) 4-Day Split

(Phase duration 8 weeks)

Phase 5 (Weeks 37 – 44) 5-Day Split

(Phase duration 8 weeks)

Day 1 (Chest & Abs)

(Takes approx. 00:00)

Day 2 (Back & Calves)

(Takes approx. 00:00)

Day 3 (Shoulders & Abs)

(Takes approx. 00:00)

Day 4 (Legs)

(Takes approx. 00:00)

Day 5 (Upper Body & Abs)

(Takes approx. 00:00)

Phase 6 (Weeks 46 – 53) 3-Day Split A

(Phase duration 8 weeks)

Phase 6 (Weeks 46 – 53) 3-Day Split B

(Phase duration 8 weeks)

Phase 6 (Weeks 46 – 53) 4-Day Split

(Phase duration 8 weeks)

Phase 6 (Weeks 46 – 53) 5-Day Split

(Phase duration 8 weeks)

Day 1 (Chest & Abs)

(Takes approx. 00:00)

Day 2 (Back & Calves)

(Takes approx. 00:00)

Day 3 (Shoulders & Abs)

(Takes approx. 00:00)

Day 4 (Legs)

(Takes approx. 00:00)

Day 5 (Upper Body & Abs)

(Takes approx. 00:00)