Full Body and then Some

Periodically adding sets through out the week so that emphasis muscles go from 12 sets to 20 sets, growth muscles go from 10 sets to 15 sets, and maintainence muscles go from 8 sets to 12 sets.

When you have 3 Sets for an exercise do Set 1 as a Straight Set followed by 2 Myo Rep Sets. For the all Gym Days an Isolation Exercies is done before the compound. Perform the Isolation as described above. The compound exercise that follows are sets are Straight Sets only.
When Sets are beyond 3 follow this Set Progression. Sets 1 & 3 are Straight Sets and Sets 2, 4, & 5 are Myo Rep Sets. This is me attempting to reach close to failure multiple times and still have decent volume of reps.
Deload Week is half the volume. Do the minimum reps in whatever rep range is assigned to the exercise. Use same weight as Week 9 unless is was a challenging weight and you only got the minimum number of reps.

Rep Ranges
•Low Reps 5-10
•Moderate Reps 8-15
•High Reps 15-20
•Highest Reps 20-30

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

•Low Reps 5-10
•Moderate Reps 8-15
•High Reps 15-20
•Highest Reps 20-30

Overhead Extension (EZ Bar)

Bench Press (Close Grip)

Belt Squat

Incline Chest Fly (Dumbbell)

Rear Delt Fly (Dumbbell)

Lying Leg Curl

T-Bar Row

Bicep Curl (Cable)

Gym Day 1

Lateral Raise (Dumbbell)

Shoulder Press (Machine)

RDLs

Lat Pulldown (Neutral Grip)

Lunge (Dumbbell)

Dip (Bodyweight)

Calf Raise (Leg Press)

Wrist Extensions

Gym Day 2

Overhead Tricep Extension (Dumbbell)

Hammer Curl (Dumbbell)

One Arm Lateral Raise (Dumbbell)

Wrist Curls

Walkout Plank

At Home Day 2

Incline Curl (Dumbbell)

Skull Crusher (Dumbbell)

Lying Leg Raise

At Home Day 1

Preacher Curl (EZ Bar)

Chin-Up (Bodyweight)

Goblet Squat

Standing Pullover (Cable)

Leg Curl

Incline Bench Press (Barbell)

Tricep Pushdown (Cable)

Seated Calf Raise

Gym Day 3

Deload minimum of rep range
•Low Reps 5
•Moderate Reps 8
•High Reps 15
•Highest Reps 20

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