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28-Day Mass Builder

A focused 4‑day training split designed to pack serious muscle onto your entire body in just four weeks.

Intermediate

Build Muscle

4 days/week

Gym

For Men

28 Days

Description

This 28‑day muscle‑building program is designed for intermediate lifters who are ready to push their training harder and add noticeable size across their entire body. You’ll train four days per week using a classic bodybuilding split that allows each muscle group to be trained hard while still getting enough recovery time to grow.

Each training week focuses on big compound lifts for strength and muscle stimulation, supported by accessory movements to fully fatigue the muscles. You’ll hit legs, chest, shoulders, back, and arms with enough intensity to trigger hypertrophy while spacing your workouts with rest days so your body can recover and rebuild stronger.

Important Notice

You can run this program for two full cycles (56 days). After finishing Day 28, simply start again from Day 1 and repeat the schedule.

Workout Plan

Day 1 — Legs & Abs

1

Barbell Front Squat

Barbell Front Squat - frame 1

Barbell Front Squat - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

2

Lever Leg Extension

Lever Leg Extension - frame 1

Lever Leg Extension - frame 2

Set	Reps	Weight
1	12	-
2	12	-

3

Barbell Quarter Squat

Barbell Quarter Squat - frame 1

Barbell Quarter Squat - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

4

Lever Lying Leg Curl

Lever Lying Leg Curl - frame 1

Lever Lying Leg Curl - frame 2

Set	Reps	Weight
1	12	-
2	12	-

5

Smith Machine Squat

Smith Machine Squat - frame 1

Smith Machine Squat - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

6

Barbell Lunge

Barbell Lunge - frame 1

Barbell Lunge - frame 2

Set	Reps	Weight
1	12	-
2	12	-
3	12	-
4	12	-

7

Lever Standing Calf Raise

Lever Standing Calf Raise - frame 1

Lever Standing Calf Raise - frame 2

Set	Reps	Weight
1	14	-
2	14	-
3	14	-
4	14	-

8

Lever Seated Calf Raise (Plate-Loaded)

Lever Seated Calf Raise (Plate-Loaded) - frame 1

Lever Seated Calf Raise (Plate-Loaded) - frame 2

Set	Reps	Weight
1	14	-
2	14	-
3	14	-
4	14	-

9

Cable Kneeling Crunch

Cable Kneeling Crunch - frame 1

Cable Kneeling Crunch - frame 2

Set	Reps	Weight
1	20	-
2	20	-
3	20	-
4	20	-

Day 2 — Chest & Triceps

1

Barbell Bench Press

Barbell Bench Press - frame 1

Barbell Bench Press - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

2

Dumbbell Bench Press

Dumbbell Bench Press - frame 1

Dumbbell Bench Press - frame 2

Set	Reps	Weight
1	12	-
2	12	-

3

Barbell Incline Bench Press

Barbell Incline Bench Press - frame 1

Barbell Incline Bench Press - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

4

Dumbbell Incline Bench Press

Dumbbell Incline Bench Press - frame 1

Dumbbell Incline Bench Press - frame 2

Set	Reps	Weight
1	12	-
2	12	-

5

Smith Machine Decline Bench Press

Smith Machine Decline Bench Press - frame 1

Smith Machine Decline Bench Press - frame 2

Set	Reps	Weight
1	12	-
2	12	-
3	12	-
4	12	-

6

Barbell Lying Back of the Head Tricep Extension

Barbell Lying Back of the Head Tricep Extension - frame 1

Barbell Lying Back of the Head Tricep Extension - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

7

Weighted Bench Dip

Weighted Bench Dip - frame 1

Weighted Bench Dip - frame 2

Set	Reps	Weight
1	10	-
2	10	-
3	10	-
4	10	-

8

Cable Overhead Triceps Extension (Rope Attachment)

Cable Overhead Triceps Extension (Rope Attachment) - frame 1

Cable Overhead Triceps Extension (Rope Attachment) - frame 2

Set	Reps	Weight
1	12	-
2	12	-
3	12	-
4	12	-

Rest Day

Rest Day

Take this day to rest and recover. Your muscles grow during rest!

Day 4 — Shoulders, Traps & Abs

1

Standing Behind Neck Press

Standing Behind Neck Press - frame 1

Standing Behind Neck Press - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

2

Dumbbell Seated Shoulder Press

Dumbbell Seated Shoulder Press - frame 1

Dumbbell Seated Shoulder Press - frame 2

Set	Reps	Weight
1	12	-
2	12	-

3

Smith Machine Upright Row

Smith Machine Upright Row - frame 1

Smith Machine Upright Row - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

4

Dumbbell Upright Row

Dumbbell Upright Row - frame 1

Dumbbell Upright Row - frame 2

Set	Reps	Weight
1	12	-
2	12	-

5

Dumbbell Lateral Raise

Dumbbell Lateral Raise - frame 1

Dumbbell Lateral Raise - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

6

Lever Seated Reverse Fly (Parallel Grip)

Lever Seated Reverse Fly (Parallel Grip) - frame 1

Lever Seated Reverse Fly (Parallel Grip) - frame 2

Set	Reps	Weight
1	12	-
2	12	-
3	12	-
4	12	-

7

Barbell Shrug

Barbell Shrug - frame 1

Barbell Shrug - frame 2

Set	Reps	Weight
1	12	-
2	12	-
3	12	-
4	12	-

8

Dumbbell Shrug

Dumbbell Shrug - frame 1

Dumbbell Shrug - frame 2

Set	Reps	Weight
1	12	-
2	12	-

9

Crunch (Floor)

Crunch (Floor) - frame 1

Crunch (Floor) - frame 2

Set	Reps	Weight
1	20	-
2	20	-
3	20	-
4	20	-

Day 5 — Back & Biceps

1

Barbell Deadlift

Barbell Deadlift - frame 1

Barbell Deadlift - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

2

Dumbbell Deadlift

Dumbbell Deadlift - frame 1

Dumbbell Deadlift - frame 2

Set	Reps	Weight
1	12	-
2	12	-

3

Barbell Bent-Over Row

Barbell Bent-Over Row - frame 1

Barbell Bent-Over Row - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

4

Dumbbell Bent-Over Row

Dumbbell Bent-Over Row - frame 1

Dumbbell Bent-Over Row - frame 2

Set	Reps	Weight
1	12	-
2	12	-

5

Lever Bent-over Row (plate-loaded)

Lever Bent-over Row (plate-loaded) - frame 1

Lever Bent-over Row (plate-loaded) - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

6

Cable Rear Pulldown

Cable Rear Pulldown - frame 1

Cable Rear Pulldown - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

7

Barbell Standing Wide-Grip Curl

Barbell Standing Wide-Grip Curl - frame 1

Barbell Standing Wide-Grip Curl - frame 2

Set	Reps	Weight
1	9	-
2	9	-
3	9	-
4	9	-

8

Barbell Preacher Curl

Barbell Preacher Curl - frame 1

Barbell Preacher Curl - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

9

Dumbbell Hammer Curl

Dumbbell Hammer Curl - frame 1

Dumbbell Hammer Curl - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

Rest Day

Rest Day

Take this day to rest and recover. Your muscles grow during rest!

Rest Day

Rest Day

Take this day to rest and recover. Your muscles grow during rest!

Day 8 — Legs & Abs

1

Barbell Quarter Squat

Barbell Quarter Squat - frame 1

Barbell Quarter Squat - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

2

Lever Lying Leg Curl

Lever Lying Leg Curl - frame 1

Lever Lying Leg Curl - frame 2

Set	Reps	Weight
1	12	-
2	12	-
3	12	-

3

Barbell Front Squat

Barbell Front Squat - frame 1

Barbell Front Squat - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

4

Lever Leg Extension

Lever Leg Extension - frame 1

Lever Leg Extension - frame 2

Set	Reps	Weight
1	12	-
2	12	-

5

Smith Machine Squat

Smith Machine Squat - frame 1

Smith Machine Squat - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

6

Barbell Lunge

Barbell Lunge - frame 1

Barbell Lunge - frame 2

Set	Reps	Weight
1	12	-
2	12	-
3	12	-
4	12	-

7

Lever Standing Calf Raise

Lever Standing Calf Raise - frame 1

Lever Standing Calf Raise - frame 2

Set	Reps	Weight
1	20	-
2	20	-
3	20	-
4	20	-

8

Lever Seated Calf Raise (Plate-Loaded)

Lever Seated Calf Raise (Plate-Loaded) - frame 1

Lever Seated Calf Raise (Plate-Loaded) - frame 2

Set	Reps	Weight
1	15	-
2	15	-
3	15	-
4	15	-

9

Cable Kneeling Crunch

Cable Kneeling Crunch - frame 1

Cable Kneeling Crunch - frame 2

Set	Reps	Weight
1	20	-
2	20	-
3	20	-
4	20	-

Day 9 — Chest & Triceps

1

Barbell Incline Bench Press

Barbell Incline Bench Press - frame 1

Barbell Incline Bench Press - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

2

Dumbbell Incline Bench Press

Dumbbell Incline Bench Press - frame 1

Dumbbell Incline Bench Press - frame 2

Set	Reps	Weight
1	12	-
2	12	-

3

Barbell Bench Press

Barbell Bench Press - frame 1

Barbell Bench Press - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

4

Dumbbell Bench Press

Dumbbell Bench Press - frame 1

Dumbbell Bench Press - frame 2

Set	Reps	Weight
1	12	-
2	12	-

5

Smith Machine Decline Bench Press

Smith Machine Decline Bench Press - frame 1

Smith Machine Decline Bench Press - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

6

Dumbbell Decline Bench Press

Dumbbell Decline Bench Press - frame 1

Dumbbell Decline Bench Press - frame 2

Set	Reps	Weight
1	12	-
2	12	-

7

Cable Lying Fly

Cable Lying Fly - frame 1

Cable Lying Fly - frame 2

Set	Reps	Weight
1	12	-
2	12	-
3	12	-
4	12	-

8

Barbell Lying Triceps Extension

Barbell Lying Triceps Extension - frame 1

Barbell Lying Triceps Extension - frame 2

Set	Reps	Weight
1	10	-
2	10	-
3	10	-
4	10	-

9

Weighted Bench Dip

Weighted Bench Dip - frame 1

Weighted Bench Dip - frame 2

Set	Reps	Weight
1	10	-
2	10	-
3	10	-
4	10	-

10

Cable Overhead Triceps Extension (Rope Attachment)

Cable Overhead Triceps Extension (Rope Attachment) - frame 1

Cable Overhead Triceps Extension (Rope Attachment) - frame 2

Set	Reps	Weight
1	10	-
2	10	-
3	10	-
4	10	-

Rest Day

Rest Day

Take this day to rest and recover. Your muscles grow during rest!

Day 11 — Shoulders, Traps & Abs

1

Smith Machine Behind-the-Neck Press

Smith Machine Behind-the-Neck Press - frame 1

Smith Machine Behind-the-Neck Press - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

2

Dumbbell Seated Shoulder Press

Dumbbell Seated Shoulder Press - frame 1

Dumbbell Seated Shoulder Press - frame 2

Set	Reps	Weight
1	12	-
2	12	-

3

Smith Machine Upright Row

Smith Machine Upright Row - frame 1

Smith Machine Upright Row - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

4

Dumbbell Upright Row

Dumbbell Upright Row - frame 1

Dumbbell Upright Row - frame 2

Set	Reps	Weight
1	12	-
2	12	-

5

Dumbbell Lateral Raise

Dumbbell Lateral Raise - frame 1

Dumbbell Lateral Raise - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

6

Lever Seated Reverse Fly (Parallel Grip)

Lever Seated Reverse Fly (Parallel Grip) - frame 1

Lever Seated Reverse Fly (Parallel Grip) - frame 2

Set	Reps	Weight
1	12	-
2	12	-
3	12	-
4	12	-

7

Barbell Shrug

Barbell Shrug - frame 1

Barbell Shrug - frame 2

Set	Reps	Weight
1	12	-
2	12	-
3	12	-
4	12	-

8

Dumbbell Shrug

Dumbbell Shrug - frame 1

Dumbbell Shrug - frame 2

Set	Reps	Weight
1	12	-
2	12	-

9

Crunch (Floor)

Crunch (Floor) - frame 1

Crunch (Floor) - frame 2

Set	Reps	Weight
1	20	-
2	20	-
3	20	-
4	20	-

Day 12 — Back & Biceps

1

Barbell Deadlift

Barbell Deadlift - frame 1

Barbell Deadlift - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

2

Dumbbell Deadlift

Dumbbell Deadlift - frame 1

Dumbbell Deadlift - frame 2

Set	Reps	Weight
1	12	-
2	12	-

3

Barbell Bent-Over Row

Barbell Bent-Over Row - frame 1

Barbell Bent-Over Row - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

4

Dumbbell Bent-Over Row

Dumbbell Bent-Over Row - frame 1

Dumbbell Bent-Over Row - frame 2

Set	Reps	Weight
1	12	-
2	12	-

5

Lever Bent-over Row (plate-loaded)

Lever Bent-over Row (plate-loaded) - frame 1

Lever Bent-over Row (plate-loaded) - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

6

Cable Wide-Grip Lat Pulldown

Cable Wide-Grip Lat Pulldown - frame 1

Cable Wide-Grip Lat Pulldown - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

7

Barbell Standing Wide-Grip Curl

Barbell Standing Wide-Grip Curl - frame 1

Barbell Standing Wide-Grip Curl - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

8

Barbell Preacher Curl

Barbell Preacher Curl - frame 1

Barbell Preacher Curl - frame 2

Set	Reps	Weight
1	9	-
2	9	-
3	9	-
4	9	-

9

Dumbbell Hammer Curl

Dumbbell Hammer Curl - frame 1

Dumbbell Hammer Curl - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

Rest Day

Rest Day

Take this day to rest and recover. Your muscles grow during rest!

Rest Day

Rest Day

Take this day to rest and recover. Your muscles grow during rest!

Day 15 — Legs & Abs

1

Smith Machine Squat

Smith Machine Squat - frame 1

Smith Machine Squat - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

2

Barbell Lunge

Barbell Lunge - frame 1

Barbell Lunge - frame 2

Set	Reps	Weight
1	12	-
2	12	-
3	12	-
4	12	-

3

Barbell Front Squat

Barbell Front Squat - frame 1

Barbell Front Squat - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

4

Lever Leg Extension

Lever Leg Extension - frame 1

Lever Leg Extension - frame 2

Set	Reps	Weight
1	12	-
2	12	-

5

Barbell Quarter Squat

Barbell Quarter Squat - frame 1

Barbell Quarter Squat - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

6

Lever Lying Leg Curl

Lever Lying Leg Curl - frame 1

Lever Lying Leg Curl - frame 2

Set	Reps	Weight
1	12	-
2	12	-

7

Lever Standing Calf Raise

Lever Standing Calf Raise - frame 1

Lever Standing Calf Raise - frame 2

Set	Reps	Weight
1	20	-
2	20	-
3	20	-
4	20	-

8

Lever Seated Calf Raise (Plate-Loaded)

Lever Seated Calf Raise (Plate-Loaded) - frame 1

Lever Seated Calf Raise (Plate-Loaded) - frame 2

Set	Reps	Weight
1	20	-
2	20	-
3	20	-
4	20	-

9

Cable Kneeling Crunch

Cable Kneeling Crunch - frame 1

Cable Kneeling Crunch - frame 2

Set	Reps	Weight
1	20	-
2	20	-
3	20	-
4	20	-

Day 16 — Chest & Triceps

1

Smith Machine Decline Bench Press

Smith Machine Decline Bench Press - frame 1

Smith Machine Decline Bench Press - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

2

Dumbbell Decline Bench Press

Dumbbell Decline Bench Press - frame 1

Dumbbell Decline Bench Press - frame 2

Set	Reps	Weight
1	12	-
2	12	-

3

Barbell Bench Press

Barbell Bench Press - frame 1

Barbell Bench Press - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

4

Dumbbell Bench Press

Dumbbell Bench Press - frame 1

Dumbbell Bench Press - frame 2

Set	Reps	Weight
1	12	-
2	12	-

5

Barbell Incline Bench Press

Barbell Incline Bench Press - frame 1

Barbell Incline Bench Press - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

6

Dumbbell Incline Bench Press

Dumbbell Incline Bench Press - frame 1

Dumbbell Incline Bench Press - frame 2

Set	Reps	Weight
1	12	-
2	12	-

7

Cable Lying Fly

Cable Lying Fly - frame 1

Cable Lying Fly - frame 2

Set	Reps	Weight
1	12	-
2	12	-
3	12	-
4	12	-

8

Barbell Lying Triceps Extension

Barbell Lying Triceps Extension - frame 1

Barbell Lying Triceps Extension - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

9

Weighted Bench Dip

Weighted Bench Dip - frame 1

Weighted Bench Dip - frame 2

Set	Reps	Weight
1	10	-
2	10	-
3	10	-
4	10	-

10

Cable Overhead Triceps Extension (Rope Attachment)

Cable Overhead Triceps Extension (Rope Attachment) - frame 1

Cable Overhead Triceps Extension (Rope Attachment) - frame 2

Set	Reps	Weight
1	12	-
2	12	-
3	12	-
4	12	-

Rest Day

Rest Day

Take this day to rest and recover. Your muscles grow during rest!

Day 18 — Shoulders, Traps & Abs

1

Smith Machine Behind-the-Neck Press

Smith Machine Behind-the-Neck Press - frame 1

Smith Machine Behind-the-Neck Press - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

2

Dumbbell Seated Shoulder Press

Dumbbell Seated Shoulder Press - frame 1

Dumbbell Seated Shoulder Press - frame 2

Set	Reps	Weight
1	12	-
2	12	-

3

Smith Machine Upright Row

Smith Machine Upright Row - frame 1

Smith Machine Upright Row - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

4

Dumbbell Upright Row

Dumbbell Upright Row - frame 1

Dumbbell Upright Row - frame 2

Set	Reps	Weight
1	12	-
2	12	-

5

Dumbbell Lateral Raise

Dumbbell Lateral Raise - frame 1

Dumbbell Lateral Raise - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

6

Lever Seated Reverse Fly (Parallel Grip)

Lever Seated Reverse Fly (Parallel Grip) - frame 1

Lever Seated Reverse Fly (Parallel Grip) - frame 2

Set	Reps	Weight
1	12	-
2	12	-
3	12	-
4	12	-

7

Barbell Shrug

Barbell Shrug - frame 1

Barbell Shrug - frame 2

Set	Reps	Weight
1	12	-
2	12	-
3	12	-
4	12	-

8

Dumbbell Shrug

Dumbbell Shrug - frame 1

Dumbbell Shrug - frame 2

Set	Reps	Weight
1	12	-
2	12	-

9

Crunch (Floor)

Crunch (Floor) - frame 1

Crunch (Floor) - frame 2

Set	Reps	Weight
1	20	-
2	20	-
3	20	-
4	20	-

Day 19 — Back & Biceps

1

Barbell Deadlift

Barbell Deadlift - frame 1

Barbell Deadlift - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

2

Dumbbell Deadlift

Dumbbell Deadlift - frame 1

Dumbbell Deadlift - frame 2

Set	Reps	Weight
1	12	-
2	12	-

3

Barbell Bent-Over Row

Barbell Bent-Over Row - frame 1

Barbell Bent-Over Row - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

4

Dumbbell Bent-Over Row

Dumbbell Bent-Over Row - frame 1

Dumbbell Bent-Over Row - frame 2

Set	Reps	Weight
1	12	-
2	12	-

5

Lever Bent-over Row (plate-loaded)

Lever Bent-over Row (plate-loaded) - frame 1

Lever Bent-over Row (plate-loaded) - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

6

Cable Wide-Grip Lat Pulldown

Cable Wide-Grip Lat Pulldown - frame 1

Cable Wide-Grip Lat Pulldown - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

7

Barbell Standing Wide-Grip Curl

Barbell Standing Wide-Grip Curl - frame 1

Barbell Standing Wide-Grip Curl - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

8

Barbell Preacher Curl

Barbell Preacher Curl - frame 1

Barbell Preacher Curl - frame 2

Set	Reps	Weight
1	10	-
2	10	-
3	10	-
4	10	-

9

Dumbbell Hammer Curl

Dumbbell Hammer Curl - frame 1

Dumbbell Hammer Curl - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

Rest Day

Rest Day

Take this day to rest and recover. Your muscles grow during rest!

Rest Day

Rest Day

Take this day to rest and recover. Your muscles grow during rest!

Day 22 — Legs & Abs

1

Barbell Front Squat

Barbell Front Squat - frame 1

Barbell Front Squat - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

2

Lever Leg Extension

Lever Leg Extension - frame 1

Lever Leg Extension - frame 2

Set	Reps	Weight
1	12	-
2	12	-

3

Barbell Quarter Squat

Barbell Quarter Squat - frame 1

Barbell Quarter Squat - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

4

Lever Lying Leg Curl

Lever Lying Leg Curl - frame 1

Lever Lying Leg Curl - frame 2

Set	Reps	Weight
1	12	-
2	12	-

5

Smith Machine Squat

Smith Machine Squat - frame 1

Smith Machine Squat - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

6

Barbell Lunge

Barbell Lunge - frame 1

Barbell Lunge - frame 2

Set	Reps	Weight
1	12	-
2	12	-
3	12	-
4	12	-

7

Lever Standing Calf Raise

Lever Standing Calf Raise - frame 1

Lever Standing Calf Raise - frame 2

Set	Reps	Weight
1	15	-
2	15	-
3	15	-
4	15	-

8

Lever Seated Calf Raise (Plate-Loaded)

Lever Seated Calf Raise (Plate-Loaded) - frame 1

Lever Seated Calf Raise (Plate-Loaded) - frame 2

Set	Reps	Weight
1	15	-
2	15	-
3	15	-
4	15	-

9

Cable Kneeling Crunch

Cable Kneeling Crunch - frame 1

Cable Kneeling Crunch - frame 2

Set	Reps	Weight
1	20	-
2	20	-
3	20	-
4	20	-

Day 23 — Chest & Triceps

1

Barbell Bench Press

Barbell Bench Press - frame 1

Barbell Bench Press - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

2

Dumbbell Bench Press

Dumbbell Bench Press - frame 1

Dumbbell Bench Press - frame 2

Set	Reps	Weight
1	12	-
2	12	-

3

Barbell Incline Bench Press

Barbell Incline Bench Press - frame 1

Barbell Incline Bench Press - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

4

Dumbbell Incline Bench Press

Dumbbell Incline Bench Press - frame 1

Dumbbell Incline Bench Press - frame 2

Set	Reps	Weight
1	12	-
2	12	-

5

Smith Machine Decline Bench Press

Smith Machine Decline Bench Press - frame 1

Smith Machine Decline Bench Press - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

6

Dumbbell Decline Bench Press

Dumbbell Decline Bench Press - frame 1

Dumbbell Decline Bench Press - frame 2

Set	Reps	Weight
1	12	-
2	12	-

7

Cable Lying Fly

Cable Lying Fly - frame 1

Cable Lying Fly - frame 2

Set	Reps	Weight
1	12	-
2	12	-
3	12	-
4	12	-

8

Weighted Bench Dip

Weighted Bench Dip - frame 1

Weighted Bench Dip - frame 2

Set	Reps	Weight
1	10	-
2	10	-
3	10	-
4	10	-

9

Cable Overhead Triceps Extension (Rope Attachment)

Cable Overhead Triceps Extension (Rope Attachment) - frame 1

Cable Overhead Triceps Extension (Rope Attachment) - frame 2

Set	Reps	Weight
1	10	-
2	10	-
3	10	-
4	10	-

Rest Day

Rest Day

Take this day to rest and recover. Your muscles grow during rest!

Day 25 — Shoulders, Traps & Abs

1

Smith Machine Behind-the-Neck Press

Smith Machine Behind-the-Neck Press - frame 1

Smith Machine Behind-the-Neck Press - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

2

Dumbbell Seated Shoulder Press

Dumbbell Seated Shoulder Press - frame 1

Dumbbell Seated Shoulder Press - frame 2

Set	Reps	Weight
1	12	-
2	12	-

3

Smith Machine Upright Row

Smith Machine Upright Row - frame 1

Smith Machine Upright Row - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

4

Dumbbell Upright Row

Dumbbell Upright Row - frame 1

Dumbbell Upright Row - frame 2

Set	Reps	Weight
1	12	-
2	12	-

5

Dumbbell One-Arm Lateral Raise

Dumbbell One-Arm Lateral Raise - frame 1

Dumbbell One-Arm Lateral Raise - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

6

Lever Seated Reverse Fly (Parallel Grip)

Lever Seated Reverse Fly (Parallel Grip) - frame 1

Lever Seated Reverse Fly (Parallel Grip) - frame 2

Set	Reps	Weight
1	12	-
2	12	-
3	12	-
4	12	-

7

Barbell Shrug

Barbell Shrug - frame 1

Barbell Shrug - frame 2

Set	Reps	Weight
1	12	-
2	12	-
3	12	-
4	12	-

8

Dumbbell Shrug

Dumbbell Shrug - frame 1

Dumbbell Shrug - frame 2

Set	Reps	Weight
1	12	-
2	12	-
3	12	-
4	12	-

9

Crunch (Floor)

Crunch (Floor) - frame 1

Crunch (Floor) - frame 2

Set	Reps	Weight
1	20	-
2	20	-
3	20	-
4	20	-

Day 26 — Back & Biceps

1

Barbell Deadlift

Barbell Deadlift - frame 1

Barbell Deadlift - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

2

Dumbbell Deadlift

Dumbbell Deadlift - frame 1

Dumbbell Deadlift - frame 2

Set	Reps	Weight
1	12	-
2	12	-

3

Barbell Bent-Over Row

Barbell Bent-Over Row - frame 1

Barbell Bent-Over Row - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

4

Dumbbell Bent-Over Row

Dumbbell Bent-Over Row - frame 1

Dumbbell Bent-Over Row - frame 2

Set	Reps	Weight
1	12	-
2	12	-

5

Lever Bent-over Row (plate-loaded)

Lever Bent-over Row (plate-loaded) - frame 1

Lever Bent-over Row (plate-loaded) - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

6

Cable Wide-Grip Lat Pulldown

Cable Wide-Grip Lat Pulldown - frame 1

Cable Wide-Grip Lat Pulldown - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

7

Barbell Standing Wide-Grip Curl

Barbell Standing Wide-Grip Curl - frame 1

Barbell Standing Wide-Grip Curl - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

8

Barbell Preacher Curl

Barbell Preacher Curl - frame 1

Barbell Preacher Curl - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

9

Dumbbell Hammer Curl

Dumbbell Hammer Curl - frame 1

Dumbbell Hammer Curl - frame 2

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

Rest Day

Rest Day

Take this day to rest and recover. Your muscles grow during rest!

Rest Day

Rest Day

Take this day to rest and recover. Your muscles grow during rest!