Down and Up Mass Program Jim Stoppani

Rest pause/drop set weeks 1,3,5,7,9

Week 1
Day 1
Exercise Sets Reps Muscle Group
Bench Press 2 9-11 Chest
Reverse-Grip Bench Press 2 9-11 Chest
Incline Dumbbell Press 2 9-11 Chest
Dumbbell Flye 2 9-11 Chest
Cable Crossover (High Pulley) 2 9-11 Chest
Close-Grip Bench Press 2 9-11 Triceps
Dumbbell Overhead Triceps Extension Both Arms 2 9-11 Arms
Lying Triceps Extension 2 9-11 Triceps
Triceps Pressdown 2 9-11 Triceps
Dumbbell Triceps Kickback 2 9-11 Triceps
Smith Machine Hip Thrust 2 9-11 Abs
Smith Machine Crunch 2 9-11 Abs
Standing Cable Oblique Push Down 2 9-11 Abs
Day 2
Exercise Sets Reps Muscle Group
Deadlift 2 9-11 Whole Body
Bent-Over Barbell Row 2 9-11 Back
Seated Cable Row (Close) 2 9-11 Back
Wide-Grip Lat Pulldowns 2 9-11 Back
Reverse-Grip Lat Pulldown 2 9-11 Back
Straight-Arm Pulldown 2 9-11 Back
Standing Barbell Curl 2 9-11 Arms
Incline Dumbbell Curl 2 9-11 Arms
High Cable Curl 2 9-11 Arms
Prone Incline Dumbbell Curl 2 9-11 Arms
Hammer Curl 2 9-11 Arms
Barbell Wrist Curl 2 9-11 Forearms
Barbell Reverse Wrist Curl 2 9-11 Forearms
Standing Calf Raise 2 9-11 Legs
Seated Calf Raise 2 9-11 Legs
Cable Toe Raise 2 9-11 Calves
Day 3
Exercise Sets Reps Muscle Group
Barbell Shoulder Press 2 9-11 Shoulders
Seated Dumbbell Shoulder Press 2 9-11 Shoulders
Smith Machine Upright Row 2 9-11 Shoulders
Dumbbell Lateral Raise 2 9-11 Shoulders
Face Pull 2 9-11 Shoulders
Barbell Shrug 2 9-11 Traps
Behind-The-Back Barbell Shrug 2 9-11 Traps
Straight-Arm Pushdown 2 9-11 Traps
Cable External Rotation 2 9-11 Shoulders
Cable Internal Rotation 2 9-11 Shoulders
Hanging Leg Raise 2 9-11 Abs
Standing Cable Crunch 2 9-11 Abs
Cable Woodchopper 2 9-11 Abs
Day 4
Exercise Sets Reps Muscle Group
Squat 2 9-11 Legs
Front Squat 2 9-11 Legs
Leg Press 2 9-11 Legs
Leg Extension 2 9-11 Legs
Walking Lunge 2 9-11 Legs
Romanian Deadlift 2 9-11 Legs
Lying Leg Curl 2 9-11 Legs
Seated Calf Raise 2 9-11 Legs
Standing Calf Raise 2 9-11 Legs
Cable Toe Raise 2 9-11 Calves
Week 2
Day 1
Exercise Sets Reps Muscle Group
Cable Crossover (High Pulley) 3 12-15 Chest
Cable Crossover (Low Pulley) 3 12-15 Chest
Incline Dumbbell Flye 3 12-15 Chest
Dumbbell Bench Press 3 12-15 Chest
Bench Press 3 12-15 Chest
Dumbbell Triceps Kickback 3 12-15 Triceps
Triceps Pressdown 2 12-15 Triceps
Lying Cable Triceps Extensions (Bench) 2 12-15 Triceps
Overhead Cable Triceps Extension (low pulley) 2 12-15 Triceps
Close-Grip Bench Press 3 12-15 Triceps
Hanging Leg Raise 3 12-15 Abs
Decline Crunch 3 12-15 Abs
Side Plank Reach Through 2 to failure Abs
Day 2
Exercise Sets Reps Muscle Group
Deadlift 3 12-15 Whole Body
Straight-Arm Pulldown 3 12-15 Back
Wide-Grip Lat Pulldowns 3 12-15 Back
Standing Lat Pulldown 3 12-15 Back
One-Arm Seated Cable Row 3 12-15 Back
Bent-Over Barbell Row 3 12-15 Back
Prone Incline Dumbbell Curl 3 12-15 Arms
Behind The Back Cable Curl 3 12-15 Arms
Preacher Curl (Also can Use EZ bar) 3 12-15 Arms
Standing Barbell Curl 3 12-15 Arms
Rope Cable Hammer Curl 2 12-15 Arms
Barbell Wrist Curl 2 12-15 Forearms
Barbell Reverse Wrist Curl 2 12-15 Forearms
Standing Calf Raise 3 12-15 Legs
Seated Calf Raise 3 12-15 Legs
Cable Toe Raise 2 12-15 Calves
Day 3
Exercise Sets Reps Muscle Group
Lying Cable Rear Delt Flye 3 12-15 Shoulders
Cable Lateral Raise 3 12-15 Shoulders
Cable Front Raise 3 12-15 Shoulders
Standing Dumbbell Shoulder Press Alternating Arms 3 12-15 Shoulders
Barbell Shoulder Press 3 12-15 Shoulders
Dumbbell Shrug 2 12-15 Traps
Barbell Shrug 3 12-15 Traps
Straight-Arm Pushdown 2 12-15 Traps
Cable Internal Rotation 2 12-15 Shoulders
Cable External Rotation 2 12-15 Shoulders
Cable Crunch 3 12-15 Abs
Dumbbell Side Bend 2 12-15 Abs
Day 4
Exercise Sets Reps Muscle Group
Leg Extension 3 12-15 Legs
One-Leg Leg Press 3 12-15 Legs
Front Squat 3 12-15 Legs
Squat 3 12-15 Legs
Lying Leg Curl 3 12-15 Legs
Walking Lunge 3 12-15 Legs
Romanian Deadlift 3 12-15 Legs
Seated Calf Raise 3 12-15 Legs
Standing Calf Raise 3 12-15 Legs
Cable Toe Raise 2 12-15 Calves
Week 3
Day 1
Exercise Sets Reps Muscle Group
Bench Press 2 6-8 Chest
Reverse-Grip Bench Press 2 6-8 Chest
Incline Dumbbell Press 2 6-8 Chest
Dumbbell Flye 2 6-8 Chest
Cable Crossover (High Pulley) 2 6-8 Chest
Close-Grip Bench Press 2 6-8 Triceps
Dumbbell Overhead Triceps Extension Both Arms 2 6-8 Arms
Lying Triceps Extension 2 6-8 Triceps
Triceps Pressdown 2 6-8 Triceps
Dumbbell Triceps Kickback 2 6-8 Triceps
Smith Machine Hip Thrust 2 6-8 Abs
Smith Machine Crunch 2 6-8 Abs
Standing Cable Oblique Push Down 2 6-8 Abs
Day 2
Exercise Sets Reps Muscle Group
Deadlift 2 6-8 Whole Body
Bent-Over Barbell Row 2 6-8 Back
Seated Cable Row (Close) 2 6-8 Back
Wide-Grip Lat Pulldowns 2 6-8 Back
Reverse-Grip Lat Pulldown 2 6-8 Back
Straight-Arm Pulldown 2 6-8 Back
Standing Barbell Curl 2 6-8 Arms
Incline Dumbbell Curl 2 6-8 Arms
High Cable Curl 2 6-8 Arms
Prone Incline Dumbbell Curl 2 6-8 Arms
Hammer Curl 2 6-8 Arms
Barbell Wrist Curl 2 6-8 Forearms
Barbell Reverse Wrist Curl 2 6-8 Forearms
Standing Calf Raise 2 6-8 Legs
Seated Calf Raise 2 6-8 Legs
Cable Toe Raise 2 6-8 Calves
Day 3
Exercise Sets Reps Muscle Group
Barbell Shoulder Press 2 6-8 Shoulders
Seated Dumbbell Shoulder Press 2 6-8 Shoulders
Smith Machine Upright Row 2 6-8 Shoulders
Dumbbell Lateral Raise 2 6-8 Shoulders
Face Pull 2 6-8 Shoulders
Barbell Shrug 2 6-8 Traps
Behind-The-Back Barbell Shrug 2 6-8 Traps
Straight-Arm Pushdown 2 6-8 Traps
Cable External Rotation 2 6-8 Shoulders
Cable Internal Rotation 2 6-8 Shoulders
Smith Machine Hip Thrust 2 6-8 Abs
Machine Crunch 2 6-8 Abs
Plank 2 to failure Abs
Day 4
Exercise Sets Reps Muscle Group
Squat 2 6-8 Legs
Front Squat 2 6-8 Legs
Leg Press 2 6-8 Legs
Leg Extension 2 6-8 Legs
Walking Lunge 2 6-8 Legs
Romanian Deadlift 2 6-8 Legs
Lying Leg Curl 2 6-8 Legs
Seated Calf Raise 2 6-8 Legs
Leg Press Calf Raise 2 6-8 Calves
Cable Toe Raise 2 6-8 Calves
Week 4
Day 1
 Exercise Sets Reps Muscle Group
Cable Crossover (High Pulley) 3 16-20 Chest
Cable Crossover (Low Pulley) 3 16-20 Chest
Incline Dumbbell Flye 3 16-20 Chest
Dumbbell Bench Press 3 16-20 Chest
Bench Press 3 16-20 Chest
Dumbbell Triceps Kickback 3 16-20 Triceps
Triceps Pressdown 2 16-20 Triceps
Lying Cable Triceps Extensions (Bench) 3 16-20 Triceps
Overhead Cable Triceps Extension (low pulley) 2 16-20 Triceps
Close-Grip Bench Press 3 16-20 Triceps
Hip Thrust 3 16-20 Abs
Crunch 3 16-20 Abs
Day 2
Exercise Sets Reps Muscle Group
Deadlift 3 16-20 Whole Body
Straight-Arm Pulldown 3 16-20 Back
Wide-Grip Lat Pulldowns 3 16-20 Back
Standing Lat Pulldown 3 16-20 Back
One-Arm Seated Cable Row 3 16-20 Back
Bent-Over Barbell Row 3 16-20 Back
Prone Incline Dumbbell Curl 3 16-20 Arms
Behind The Back Cable Curl 3 16-20 Arms
Preacher Curl (Also can Use EZ bar) 3 16-20 Arms
Standing Barbell Curl 3 16-20 Arms
Rope Cable Hammer Curl 2 16-20 Arms
Barbell Wrist Curl 2 16-20 Forearms
Barbell Reverse Wrist Curl 2 16-20 Forearms
Standing Calf Raise 3 16-20 Legs
Seated Calf Raise 3 16-20 Legs
Cable Toe Raise 2 16-20 Calves
Day 3
Exercise Sets Reps Muscle Group
Lying Cable Rear Delt Raise 3 16-20 Shoulders
Cable Lateral Raise 3 16-20 Shoulders
Cable Front Raise 3 16-20 Shoulders
Standing Dumbbell Shoulder Press Alternating Arms 3 16-20 Shoulders
Barbell Shoulder Press 3 16-20 Shoulders
Dumbbell Shrug 2 16-20 Traps
Barbell Shrug 3 16-20 Traps
Straight-Arm Pushdown 2 16-20 Traps
Cable Internal Rotation 2 16-20 Shoulders
Cable External Rotation 2 16-20 Shoulders
Hip Thrust 3 16-20 Abs
Cable Crunch 3 16-20 Abs
Oblique Crunch 2 16-20 Abs
Day 4
Exercise Sets Reps Muscle Group
Leg Extension 3 16-20 Legs
One-Leg Leg Press 3 16-20 Legs
Front Squat 3 16-20 Legs
Squat 3 16-20 Legs
Lying Leg Curl 3 16-20 Legs
Walking Lunge 3 16-20 Legs
Romanian Deadlift 3 16-20 Legs
Seated Calf Raise 3 16-20 Legs
Standing Calf Raise 3 16-20 Legs
Cable Toe Raise 2 16-20 Calves

Week 5
Day 1
Exercise Sets Reps Muscle Group
Bench Press 2 3-5 Chest
Reverse-Grip Bench Press 2 3-5 Chest
Incline Dumbbell Press 2 3-5 Chest
Dumbbell Flye 2 3-5 Chest
Cable Crossover (High Pulley) 2 3-5 Chest
Close-Grip Bench Press 2 3-5 Triceps
Dumbbell Overhead Triceps Extension Both Arms 2 3-5 Arms
Lying Triceps Extension 2 3-5 Triceps
Triceps Pressdown 2 3-5 Triceps
Dumbbell Triceps Kickback 2 3-5 Triceps
Smith Machine Hip Thrust 2 3-5 Abs
Smith Machine Crunch 2 3-5 Abs
Standing Cable Oblique Push Down 2 3-5 Abs
Day 2
Exercise Sets Reps Muscle Group
Deadlift 2 3-5 Whole Body
Bent-Over Barbell Row 2 3-5 Back
Seated Cable Row (Close) 2 3-5 Back
Wide-Grip Lat Pulldowns 2 3-5 Back
Reverse-Grip Lat Pulldown 2 3-5 Back
Straight-Arm Pulldown 2 3-5 Back
Standing Barbell Curl 2 3-5 Arms
Incline Dumbbell Curl 2 3-5 Arms
High Cable Curl 2 3-5 Arms
Prone Incline Dumbbell Curl 2 3-5 Arms
Hammer Curl 2 3-5 Arms
Barbell Wrist Curl 2 3-5 Forearms
Barbell Reverse Wrist Curl 2 3-5 Forearms
Standing Calf Raise 2 3-5 Legs
Seated Calf Raise 2 3-5 Legs
Cable Toe Raise 2 3-5 Calves
Day 3
Exercise Sets Reps Muscle Group
Barbell Shoulder Press 2 3-5 Shoulders
Seated Dumbbell Shoulder Press 2 3-5 Shoulders
Smith Machine Upright Row 2 3-5 Shoulders
Dumbbell Lateral Raise 2 3-5 Shoulders
Face Pull 2 3-5 Shoulders
Barbell Shrug 2 3-5 Traps
Behind-The-Back Barbell Shrug 2 3-5 Traps
Straight-Arm Pushdown 2 3-5 Traps
Cable External Rotation 2 3-5 Shoulders
Cable Internal Rotation 2 3-5 Shoulders
Smith Machine Hip Thrust 2 3-5 Abs
Machine Crunch 2 3-5 Abs
Plank 2 to failure Abs
Day 4
Exercise Sets Reps Muscle Group
Squat 2 3-5 Legs
Front Squat 2 3-5 Legs
Leg Press 2 3-5 Legs
Leg Extension 2 3-5 Legs
Walking Lunge 2 3-5 Legs
Romanian Deadlift 2 3-5 Legs
Lying Leg Curl 2 3-5 Legs
Seated Calf Raise 2 3-5 Legs
Leg Press Calf Raise 2 3-5 Calves
Cable Toe Raise 2 3-5 Calves
Week 6
Day 1
Exercise Sets Reps Muscle Group
Cable Crossover (High Pulley) 3 21-30 Chest
Cable Crossover (Low Pulley) 3 21-30 Chest
Incline Dumbbell Flye 3 21-30 Chest
Dumbbell Bench Press 3 21-30 Chest
Bench Press 3 21-30 Chest
Dumbbell Triceps Kickback 3 21-30 Triceps
Triceps Pressdown 2 21-30 Triceps
Lying Cable Triceps Extensions (Bench) 2 21-30 Triceps
Overhead Cable Triceps Extension (low pulley) 2 21-30 Triceps
Close-Grip Bench Press 3 21-30 Triceps
Hip Thrust 3 21-30 Abs
Crunch 3 21-30 Abs
Side Plank Reach Through 2 to failure Abs
Day 2
Exercise Sets Reps Muscle Group
Deadlift 3 21-30 Whole Body
Straight-Arm Pulldown 3 21-30 Back
Wide-Grip Lat Pulldowns 3 21-30 Back
Standing Lat Pulldown 3 21-30 Back
One-Arm Seated Cable Row 3 21-30 Back
Bent-Over Barbell Row 3 21-30 Back
Prone Incline Dumbbell Curl 3 21-30 Arms
Behind The Back Cable Curl 3 21-30 Arms
Preacher Curl (Also can Use EZ bar) 3 21-30 Arms
Standing Barbell Curl 3 21-30 Arms
Rope Cable Hammer Curl 2 21-30 Arms
Barbell Wrist Curl 2 21-30 Forearms
Barbell Reverse Wrist Curl 2 21-30 Forearms
Standing Calf Raise 3 21-30 Legs
Seated Calf Raise 3 21-30 Legs
Cable Toe Raise 2 21-30 Calves
Day 3
Exercise Sets Reps Muscle Group
Lying Cable Rear Delt Flye 3 21-30 Shoulders
Cable Lateral Raise 3 21-30 Shoulders
Cable Front Raise 3 21-30 Shoulders
Standing Dumbbell Shoulder Press Alternating Arms 3 21-30 Shoulders
Barbell Shoulder Press 3 21-30 Shoulders
Dumbbell Shrug 2 21-30 Traps
Barbell Shrug 3 21-30 Traps
Straight-Arm Pushdown 2 21-30 Traps
Cable Internal Rotation 2 21-30 Shoulders
Cable External Rotation 2 21-30 Shoulders
Hip Thrust 3 21-30 Abs
Cable Crunch 3 21-30 Abs
Oblique Crunch 2 21-30 Abs
Day 4
Exercise Sets Reps Muscle Group
Leg Extension 3 21-30 Legs
One-Leg Leg Press 3 21-30 Legs
Front Squat 3 21-30 Legs
Squat 3 21-30 Legs
Lying Leg Curl 3 21-30 Legs
Walking Lunge 3 21-30 Legs
Romanian Deadlift 3 21-30 Legs
Seated Calf Raise 3 21-30 Legs
Leg Press Calf Raise 3 21-30 Calves
Cable Toe Raise 2 21-30 Calves
Week 7
Day 1
Exercise Sets Reps Muscle Group
Bench Press 2 6-8 Chest
Reverse-Grip Bench Press 2 6-8 Chest
Incline Dumbbell Press 2 6-8 Chest
Dumbbell Flye 2 6-8 Chest
Cable Crossover (High Pulley) 2 6-8 Chest
Close-Grip Bench Press 2 6-8 Triceps
Dumbbell Overhead Triceps Extension Both Arms 2 6-8 Arms
Lying Triceps Extension 2 6-8 Triceps
Triceps Pressdown 2 6-8 Triceps
Dumbbell Triceps Kickback 2 6-8 Triceps
Smith Machine Hip Thrust 2 6-8 Abs
Smith Machine Crunch 2 6-8 Abs
Standing Cable Oblique Push Down 2 6-8 Abs
Day 2
Exercise Sets Reps Muscle Group
Deadlift 2 6-8 Whole Body
Bent-Over Barbell Row 2 6-8 Back
Seated Cable Row (Close) 2 6-8 Back
Wide-Grip Lat Pulldowns 2 6-8 Back
Reverse-Grip Lat Pulldown 2 6-8 Back
Straight-Arm Pulldown 2 6-8 Back
Standing Barbell Curl 2 6-8 Arms
Incline Dumbbell Curl 2 6-8 Arms
High Cable Curl 2 6-8 Arms
Prone Incline Dumbbell Curl 2 6-8 Arms
Hammer Curl 2 6-8 Arms
Barbell Wrist Curl 2 6-8 Forearms
Barbell Reverse Wrist Curl 2 6-8 Forearms
Standing Calf Raise 2 6-8 Legs
Seated Calf Raise 2 6-8 Legs
Cable Toe Raise 2 6-8 Calves
Day 3
Exercise Sets Reps Muscle Group
Barbell Shoulder Press 2 6-8 Shoulders
Seated Dumbbell Shoulder Press 2 6-8 Shoulders
Smith Machine Upright Row 2 6-8 Shoulders
Dumbbell Lateral Raise 2 6-8 Shoulders
Face Pull 2 6-8 Shoulders
Barbell Shrug 2 6-8 Traps
Behind-The-Back Barbell Shrug 2 6-8 Traps
Straight-Arm Pushdown 2 6-8 Traps
Cable External Rotation 2 6-8 Shoulders
Cable Internal Rotation 2 6-8 Shoulders
Smith Machine Hip Thrust 2 6-8 Abs
Machine Crunch 2 6-8 Abs
Plank 2 to failure Abs
Day 4
Exercise Sets Reps Muscle Group
Squat 2 6-8 Legs
Front Squat 2 6-8 Legs
Leg Press 2 6-8 Legs
Leg Extension 2 6-8 Legs
Walking Lunge 2 6-8 Legs
Romanian Deadlift 2 6-8 Legs
Lying Leg Curl 2 6-8 Legs
Seated Calf Raise 2 6-8 Legs
Leg Press Calf Raise 2 6-8 Calves
Cable Toe Raise 2 6-8 Calves

Week 8
Day 1
Exercise Sets Reps Muscle Group
Cable Crossover (High Pulley) 3 16-20 Chest
Cable Crossover (Low Pulley) 3 16-20 Chest
Incline Dumbbell Flye 3 16-20 Chest
Dumbbell Bench Press 3 16-20 Chest
Bench Press 3 16-20 Chest
Dumbbell Triceps Kickback 3 16-20 Triceps
Triceps Pressdown 2 16-20 Triceps
Lying Cable Triceps Extensions (Bench) 2 16-20 Triceps
Overhead Cable Triceps Extension (low pulley) 2 16-20 Triceps
Close-Grip Bench Press 3 16-20 Triceps
Hip Thrust 3 16-20 Abs
Crunch 3 16-20 Abs
Side Plank Reach Through 2 to failure Abs
Day 2
Exercise Sets Reps Muscle Group
Deadlift 3 16-20 Whole Body
Wide-Grip Lat Pulldowns 3 16-20 Back
Standing Lat Pulldown 3 16-20 Back
One-Arm Seated Cable Row 3 16-20 Back
Bent-Over Barbell Row 3 16-20 Back
Prone Incline Dumbbell Curl 3 16-20 Arms
Behind The Back Cable Curl 3 16-20 Arms
Preacher Curl (Also can Use EZ bar) 3 16-20 Arms
Standing Barbell Curl 3 16-20 Arms
Rope Cable Hammer Curl 2 16-20 Arms
Barbell Wrist Curl 2 16-20 Forearms
Barbell Reverse Wrist Curl 2 16-20 Forearms
Standing Calf Raise 3 16-20 Legs
Seated Calf Raise 3 16-20 Legs
Cable Toe Raise 2 16-20 Calves
Day 3
Exercise Sets Reps Muscle Group
One-Arm Cable Rear Delt Flye 3 16-20 Shoulders
Cable Lateral Raise 3 16-20 Shoulders
Cable Front Raise 3 16-20 Shoulders
Standing Dumbbell Shoulder Press Alternating Arms 3 16-20 Shoulders
Barbell Shoulder Press 3 16-20 Shoulders
Dumbbell Shrug 2 16-20 Traps
Barbell Shrug 3 16-20 Traps
Straight-Arm Pushdown 2 16-20 Traps
Cable Internal Rotation 2 16-20 Shoulders
Cable External Rotation 2 16-20 Shoulders
Hip Thrust 3 16-20 Abs
Cable Crunch 3 16-20 Abs
Oblique Crunch 2 16-20 Abs
Day 4
Exercise Sets Reps Muscle Group
Leg Extension 3 16-20 Legs
One-Leg Leg Press 3 16-20 Legs
Front Squat 3 16-20 Legs
Squat 3 16-20 Legs
Lying Leg Curl 3 16-20 Legs
Walking Lunge 3 16-20 Legs
Romanian Deadlift 3 16-20 Legs
Seated Calf Raise 3 16-20 Legs
Leg Press Calf Raise 3 16-20 Calves
Cable Toe Raise 2 16-20 Calves
Week 9
Day 1
Exercise Sets Reps Muscle Group
Bench Press 2 9-11 Chest
Reverse-Grip Bench Press 2 9-11 Chest
Incline Dumbbell Press 2 9-11 Chest
Dumbbell Flye 2 9-11 Chest
Cable Crossover (High Pulley) 2 9-11 Chest
Close-Grip Bench Press 2 9-11 Triceps
Dumbbell Overhead Triceps Extension Both Arms 2 9-11 Arms
Lying Triceps Extension 2 9-11 Triceps
Triceps Pressdown 2 9-11 Triceps
Dumbbell Triceps Kickback 2 9-11 Triceps
Smith Machine Hip Thrust 2 9-11 Abs
Smith Machine Crunch 2 9-11 Abs
Standing Cable Oblique Push Down 2 9-11 Abs
Day 2
Exercise Sets Reps Muscle Group
Deadlift 2 9-11 Whole Body
Bent-Over Barbell Row 2 9-11 Back
Seated Cable Row (Close) 2 9-11 Back
Wide-Grip Lat Pulldowns 2 9-11 Back
Reverse-Grip Lat Pulldown 2 9-11 Back
Straight-Arm Pulldown 2 9-11 Back
Standing Barbell Curl 2 9-11 Arms
Incline Dumbbell Curl 2 9-11 Arms
High Cable Curl 2 9-11 Arms
Prone Incline Dumbbell Curl 2 9-11 Arms
Hammer Curl 2 9-11 Arms
Barbell Wrist Curl 2 9-11 Forearms
Barbell Reverse Wrist Curl 2 9-11 Forearms
Standing Calf Raise 2 9-11 Legs
Seated Calf Raise 2 9-11 Legs
Cable Toe Raise 2 9-11 Calves
Day 3
Exercise Sets Reps Muscle Group
Barbell Shoulder Press 2 9-11 Shoulders
Seated Dumbbell Shoulder Press 2 9-11 Shoulders
Smith Machine Upright Row 2 9-11 Shoulders
Dumbbell Lateral Raise 2 9-11 Shoulders
Face Pull 2 9-11 Shoulders
Barbell Shrug 2 9-11 Traps
Behind-The-Back Barbell Shrug 2 9-11 Traps
Straight-Arm Pushdown 2 9-11 Traps
Cable External Rotation 2 9-11 Shoulders
Cable Internal Rotation 2 9-11 Shoulders
Hanging Leg Raise 2 9-11 Abs
Standing Cable Crunch 2 9-11 Abs
Cable Woodchopper 2 9-11 Abs
Day 4
Exercise Sets Reps Muscle Group
Squat 2 9-11 Legs
Front Squat 2 9-11 Legs
Leg Press 2 9-11 Legs
Leg Extension 2 9-11 Legs
Walking Lunge 2 9-11 Legs
Romanian Deadlift 2 9-11 Legs
Lying Leg Curl 2 9-11 Legs
Seated Calf Raise 2 9-11 Legs
Leg Press Calf Raise 2 9-11 Calves
Cable Toe Raise 2 9-11 Calves
Week 10
Day 1
Exercise Sets Reps Muscle Group
Cable Crossover (High Pulley) 3 12-15 Chest
Cable Crossover (Low Pulley) 3 12-15 Chest
Incline Dumbbell Flye 3 12-15 Chest
Dumbbell Bench Press 3 12-15 Chest
Bench Press 3 12-15 Chest
Dumbbell Triceps Kickback 3 12-15 Triceps
Triceps Pressdown 2 12-15 Triceps
Lying Cable Triceps Extensions (Bench) 2 12-15 Triceps
Overhead Cable Triceps Extension (low pulley) 2 12-15 Triceps
Close-Grip Bench Press 3 12-15 Triceps
Hanging Leg Raise 3 12-15 Abs
Decline Crunch 3 12-15 Abs
Side Plank Reach Through 2 to failure Abs
Day 2
Exercise Sets Reps Muscle Group
Deadlift 3 12-15 Whole Body
Straight-Arm Pulldown 2 12-15 Back
Wide-Grip Lat Pulldowns 3 12-15 Back
Standing Lat Pulldown 3 12-15 Back
One-Arm Seated Cable Row 3 12-15 Back
Bent-Over Barbell Row 3 12-15 Back
Prone Incline Dumbbell Curl 3 12-15 Arms
Behind The Back Cable Curl 3 12-15 Arms
Preacher Curl (Also can Use EZ bar) 3 12-15 Arms
Standing Barbell Curl 3 12-15 Arms
Rope Cable Hammer Curl 2 12-15 Arms
Barbell Wrist Curl 2 12-15 Forearms
Barbell Reverse Wrist Curl 2 12-15 Forearms
Standing Calf Raise 3 12-15 Legs
Seated Calf Raise 3 12-15 Legs
Cable Toe Raise 2 12-15 Calves
Day 3
Exercise Sets Reps Muscle Group
Lying Cable Rear Delt Flye 3 12-15 Shoulders
Cable Lateral Raise 3 12-15 Shoulders
Cable Front Raise 3 12-15 Shoulders
Standing Dumbbell Shoulder Press Alternating Arms 3 12-15 Shoulders
Barbell Shoulder Press 3 12-15 Shoulders
Dumbbell Shrug 2 12-15 Traps
Barbell Shrug 3 12-15 Traps
Straight-Arm Pushdown 2 12-15 Traps
Cable Internal Rotation 2 12-15 Shoulders
Cable External Rotation 2 12-15 Shoulders
Incline Reverse Crunch 3 12-15 Abs
Cable Crunch 3 12-15 Abs
Dumbbell Side Bend 2 12-15 Abs
Day 4
Exercise Sets Reps Muscle Group
Leg Extension 3 12-15 Legs
One-Leg Leg Press 3 12-15 Legs
Front Squat 3 12-15 Legs
Squat 3 12-15 Legs
Lying Leg Curl 3 12-15 Legs
Walking Lunge 3 12-15 Legs
Romanian Deadlift 3 12-15 Legs
Seated Calf Raise 3 12-15 Legs
Leg Press Calf Raise 3 12-15 Calves
Cable Toe Raise 2 12-15 Calves