Legs / Chest / Shoulders / Back

Bring your A Game. Each month focuses on two a week training of a certain body part. Month one, legs. Month two, chest. Month three, shoulders. Month four, back. Ensure you deload after 16 weeks to maximize recovery. Focus on quality form. Each day features an 8*5 set. Pick a weight that allows you to get eight reps on the first two or three sets but has you failing by reps 6 or 7 in the last two sets. If you manage to complete five sets of eight reps, increase the weight slightly next 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

Incline Bench Press (Barbell)

Chest Fly (Machine)

Bench Press (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Push Up

Seated Military Press (Barbell)

Rear Delt Fly (Cable)

Front Raise

Lateral Raise (Dumbbell)

Shrug (Dumbbell)

Upright Row (Dumbbell)

Seated Overhead Press (Dumbbell)

Skull Crusher (Barbell)

Lat Pulldown

Pull-Up (Bodyweight)

Seated Wide-Grip Row (Cable)

Bent Over Row (Barbell)

Bicep Curl (Cable)

Incline Curl (Dumbbell)

Straight Arm Pulldown

Rear Delt Fly (Machine)

Upright Row (Barbell)

Seated Shoulder Press (Dumbbell)

Leg Press

Calf Raise (Leg Press)

Hamstring Curl

Squat (Smith Machine)

Leg Extension

Romanian Deadlift (Barbell)

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