Full Body Everyday (20+ sets/day)

Spend 60-90 minutes in the gym 6 days per week, hitting each muscle group for 10-20+ sets per week.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Bench Press (Barbell)

Chin-Up (Assisted)

Bicep Curl (Dumbbell)

JM Press

Half Kneeling Arnold Press (Dumbbell)

Dragon Fly

Leg Curl

Goblet Squat

Back Extension

Calf Raise (Machine)

Deadlift (Deficit)

Single Leg Press

Single Leg Calf Raise Leg Press

Hip Thrust (Machine)

Renegade Row

Push Up (Weighted)

Lat Pulldown (Neutral Grip)

Face Pull

Overhead Tricep Extension (Cable)

Bicep Curl (Cable)

Overhead Press (Barbell)

Seated Wide-Grip Row (Cable)

Fly Press (Dumbbell)

Bicep Curl (EZ Bar)

Overhead Extension (EZ Bar)

Pallof Press

Glute Kickback (Cable)

Hack Squat

Good Morning

Squat (Barbell)

Single Leg Romanian Deadlift

Cable Crunch

Flexion Row

Lying Reverse Fly

Dip (Assisted)

Reverse Bicep Curl (EZ Bar)

Pullover (EZ Bar)

Bent Over Row (Barbell)

Pec Deck (Machine)

Reverse Pec Deck

Alternating Dumbbell Curl

V-Handle Tricep Pushdown (Cable)

Wood Chop

Step-Up (Weighted)

Leg Extension

Pull Through (Cable)

Dynamic Side Plank

Katana Extension

Cable Crossover

Arnold Press

Start Ramp Up

Ramp-Up Week 2

Ramp-Up Week 3

Ramp-Up Week 4

Ramp-Up - Week 5

All Out - Week 1

All Out - Week 2

All Out - Week 3

All Out - Week 4

All Out - Week 5

Reduce Weight, Form

All Out - Week 6

All Out - Week 7

All Out - Week 8

All Out - Week 9

All Out - Week 10

All Out - Final Week

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