Free Workout Guides

Sunday: Upper Power
-3x5 for all lifts (5x5 for Bulk, 3x5 for Cut)
-Barbell Bench Press
-Barbell Rows
-Military Press
-Barbell Shrugs

Monday: Lower Power
-3x5 for all lifts
-Squat shoulders more than any other exercise)
-Stiff Leg Deadlift
-6-8 sets of Seated Calf (6-10 reps)

Tues:) Off (light HIIT cardio)

Wednesday: Hypertrophy Chest/Arms )
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)

-DB Incline Bech 3x8-12
-Cable supinated press/fly 3x8-12
-DB Flat Bench 2x8-12
-Preacher Curls 3x8-12 super setted with
-Standing French Press 3x8-12
-Push Downs 3x8-12 super setted with
-DB Hammer Curls
-Cable Crossovers 3x8-12
-Machine Curl 3x8-12 supersetted with
-Machine Dips 3x8-12

Thursday: Hypertrophy Shoulders/Back/Traps
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)

-Arnold Press 3x8-12 super setted with
-DB Front Raise 3x8-12
-DB One Arm Row 3x8-12 super setted with
-DB Arnold Press 3x8-12
-Lat Pull Down (Wide Grip) 2x8-12 super setted with
-DB Shrugs 2x10-15
-Lat Pull Down (Close grip, palms facing in) 2x8-12 super setted with
-DB Upright Row 2x10-15
-T Bar Row 2x8-12 (Usually to tired/dead to do this last exercise, but some times i do it)

(exercises on shoulder day will be changed to accomodate bad joints, volume may be lowered too)

Friday: Hypertrophy Legs/Calves
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)

-Hack Squat 5x8-12
-Leg Press 4x8-12 super setted with
-Leg Extensions 5x10-15 supper setted with
-Sitting Leg Curls 5x10-15 supper setted with
-Donkey Calf 5x15-20

Saturday: Off (light HIIT cardio)