Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.
One Exercise Per Bodypart Routine
Schedule
| SUNDAY | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY |
| Workout #1 |
Workout #2 |
Workout #1 |
Workout #2 |
Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.
Workout #1
| EXERCISE | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| Squat - 10,8,6,5,4 Reps | |||||
| Leg Curl - 8-12 Reps | |||||
| Standing Calf Raise - 12-20 Reps | |||||
| Seated Calf Raise - 12-20 Reps | |||||
| Full Range Cable Crunch - 8-12 Reps |
Workout #2
| EXERCISE | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
| Bench Press - 10,8,6,5,4 Reps | |||||
| Incline Bench Press - 8-12 Reps | |||||
| Undergrip Pulldown - 10,8,6,5,4 Reps | |||||
| Bent-Over Cable Row - 10,8,6,5,4 Reps | |||||
| Dumbell Upright Row - 10,8,6,5,4 Reps | |||||
| Barbell Curl - 8-12 Reps | |||||
| Lying Triceps Extensions - 8-12 Reps |