This is Gonna HURT!

This program has 2 full body workouts per week, with additional body splits to ensure that each body part is hit at least 2X per week.  There is an emphasis on side delts, calves and glutes with a target of 3X for week to bring these body parts up for aesthetics. 

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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

Smith Machine Squat (8-10)

Hip Thrust (10-12)

Leg Curl (12-15)

Calf Raise (15-20)

Incline Dumbbell Press (10-12)

Cable/Machine Fly (12-15)

Lateral Raise (15-20)

Tricep Pushdown (12-15)

Assisted Pull Up (10-12)

Straight Arm Lat Pull Down (12-15)

T Bar Row (12-15)

Incline Dumbbell Curl (12-15)

Bicep Cable Curl (12-15)

Sumo Deadlift (6-8)

Smith Machine Bend Over (8-10)

Elevated Reverse Lunge/Weighted Box Step Up (10-12)

Seated Row (12-15)

EZ Bar Curl (10-12)

Dumbbell Curl (12-15)

Rear Delt Fly (12-15)

Skull Crusher (10-15)

Close Grip Bench Press (8-10)

Romanian Deadlift (8-10)

Leg Press (12-15)

Leg Extension (15-20)

Hip Abduction (15-20)

Lateral Raise (12-15)

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