Copyright © Hugo Rivera

1

Body Re-Engineering 3.0 Beginner Routine

Training Split: Three day split rotated in the following manner:

3-Day Split:

Workout A: Chest/Back/Calves

Workout B: Shoulders/Arms

Workout C: Legs/Abs

Training Notes:

You can train Monday, Wednesday and Friday rotating between Workouts A, B and C.

If you miss a day for any reason simply pick up on the following day where you left off.

So for example, say that you cannot do your Wednesday session (and that day you were

going to do workout B) but you can train on Thursday. What you will do then is that on

Thursday you do Workout B and Friday – Workout C. If next week you cannot do

Monday but can do Tuesday, then you will do Workout A on Tuesday, Workout B

Wednesday and Workout C Friday. In this manner, the routine is super flexible.

If you rather workout 5-6 days a week, you can do that as well. Simply keep rotating the

workouts each week. So for example, Week 1 you will do workouts A, B, C, A, B from

Week 1. Then Week 2 you will do workouts C, A, B, C, A, etc.

Be sure to execute your repetitions to muscle failure. Muscle failure is the point during

the exercise at which it becomes impossible to perform another repetition in good form.

This point is reached due to the lack of oxygen reaching the working muscles and the

increased levels of lactic acid.

Choose a weight that allows you to reach failure at the prescribed repetition range. Keep

in mind that the weight selected is just a means to an end. The goal is to use the weight as

a tool in order to induce muscle tension and thus stimulate muscle growth. Because the

routines change exercise order and rest periods the weight you can perform on an

exercise will vary slightly from workout to workout. This is of no consequence as the

muscle confusion created by the workouts will ensure growth.

Only increase the weight on an exercise when you can easily go above the prescribed

amount of repetitions. So for example, if you perform 12 repetitions on the bench press

Copyright © Hugo Rivera

2

with 100-lbs and your routine calls for 10 repetitions then you can increase the weight

slightly.

Never sacrifice form in order to execute more repetitions or add weight to an exercise.

Again, remember that the weight is just a tool to induce muscle tension.

For Growth phases, if you are looking to maximize strength choose a rest period between

60-90 seconds. If you are looking to gain muscle as you lose fat and want to make the

workout more cardiovascular in nature, choose between 30-45 seconds of rest in between

sets.

Repetition Speed

Another variation that I like to introduce into my workouts is workout tempo (the speed at which

you perform the repetitions). For Loading Phases I typically do a more rhythmic pace while for

my Growth Phases I use a slower pace (around 3-4 seconds to lower the weight, 2 seconds to lift

the weight and perhaps a 1 second contraction). In this manner, I don’t need to increase the

weight as much due to the fact that I am increasing the time under tension.

By the way, slowing down the repetition speed and reducing the weight is a wonderful way to

recover from injuries or small nagging joint/tendon pains.

Copyright © Hugo Rivera

3

Loading Phase 1 - Week 1

Day 1

Supersets Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Incline Dumbbell

Bench Press

1 20-25 0

Wide Grip Pull-

Up/Pull-down to Front

Or Two Arm

Dumbbell Rows Palms

Facing Back

1 20-25 30-60

seconds

#2 Dumbbell Bench Press 1 20-25 0

One Arm Dumbbell

Rows

1 20-25 30-60

seconds

#3 Dumbbell Flyes 1 20-25 0

Low Pulley Rows or

Two Arm Rows (palms

facing torso)

1 20-25 30-60

seconds

#4 Standing Calf Raises

or Two Legged Calf

Raises

1 20-25 0

Seated Calf Raises or

One Legged Calf

Raises

1 20-25 30-60

seconds

Copyright © Hugo Rivera

4

Day 2

Supersets Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Bent Over Lateral

Raises

1 20-25 0

Dumbbell Shoulder

Press

1 20-25 30-60

seconds

#2 Dumbbell Upright

Rows or Lateral Raises

1 20-25 0

Triceps Pushdowns or

Kickbacks with palms

facing back (pronated

grip)

1 20-25 30-60

seconds

#3 Hammer Curls 1 20-25 0

Overhead Dumbbell

Triceps Extensions

1 20-25 30-60

seconds

#4 Preacher Curls or

Concentration Curls

1 20-25 0

Lying Dumbbell

Triceps Extensions

1 20-25 30-60

seconds

Day 3

Supersets Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Leg Press or Lunges

(press with ball of foot)

1 20-25 0

Wide Stance Squats

(Press with heels)

1 20-25 30-60

seconds

#2 Wide Stance Squats

(press with ball of foot)

1 20-25 0

Lying Leg Curls or

Seated Leg Curls or

Lunges (Press with

heels)

1 20-25 30-60

seconds

#3 Leg Extensions or

Dumbbell Squats

1 20-25 0

Wide Stance Squats

(press with heels)

1 20-25 30-60

seconds

Copyright © Hugo Rivera

5

#4 Crunches (on exercise

ball)

1 15-25 0

Lying Leg Raises 1 15-25 30-60

seconds

Copyright © Hugo Rivera

6

Loading Phase 1 - Week 2

Day 1

Supersets Exercises Sets Repetitions Rest Weights

Used and

Reps

#1

One Arm Dumbbell

Rows

1 20-25 0

Incline Dumbbell

Bench Press

1 20-25 30-60

seconds

#2 Dumbbell Flyes 1 20-25 0

Wide Grip Pull-Ups to

Front or Two Arm

Rows (palms facing

back)

1 20-25 30-60

seconds

#3 Dumbbell Bench Press 1 20-25 0

Low Pulley Rows or

Two Arm Rows (palms

facing torso)

1 20-25 30-60

seconds

#4 Standing Calf Raises

or One Legged Calf

Raises

1 20-25 0

Seated Calf Raises or

Two Legged Calf

Raises

1 20-25 30-60

seconds

Day 2

Supersets Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Bent Over Lateral

Raises

1 20-25 0

Dumbbell Upright

Rows or Lateral Raises

1 20-25 30-60 seconds

#2 Dumbbell Shoulder

Press

1 20-25 0

Lying Dumbbell

Triceps Extensions

1 20-25 30-60 seconds

Copyright © Hugo Rivera

7

#3 Preacher Curls or

Concentration Curls

1 20-25 0

Overhead Dumbbell

Triceps Extensions

1 20-25 30-60 seconds

#4 Hammer Curls 1 20-25 0

Triceps Pushdowns or

Triceps Kickbacks

(palms facing back)

1 20-25 30-60 seconds

Day 3

Supersets Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Leg Extensions or

Dumbbell Squats

1 20-25 0

Wide Stance Squats

(press with heels)

1 20-25 30-60

seconds

#2 Lying Leg Curls or

Seated Leg Curls or

Wide Stance Squats

(press with heels)

1 20-25 0

Lunges (press with

heels)

1 20-25 30-60

seconds

#3 Leg Press or Lunges

(press with ball of foot)

1 20-25 0

Wide Stance Squats

(press with ball of foot)

1 20-25 30-60

seconds

#4 Crunches on Exercise

Ball

1 15-25 0

Knee-Ins 1 15-25 30-60

seconds

Copyright © Hugo Rivera

8

Loading Phase 1 - Week 3

Day 1

Supersets Exercises Sets Repetitions Rest Weights

Used and

Reps

#1

Incline Dumbbell

Bench Press

2 20-25 0

Reverse Close Grip

Chins or V-Bar

Pulldown or Two Arm

Rows (reverse grip –

palms facing forward)

2 20-25 30-60

seconds

#2 Two Arms Rows

(palms facing torso)

1 20-25 0

Chest Dips or

Dumbbell Bench Press

1 20-25 30-60

seconds

#3 Incline Flyes 1 20-25 0

Wide Grip Pull-ups to

Front or Two Arm

Rows (palms facing

backward)

1 20-25 30-60

seconds

#4 Standing Calf Raises

or One Legged

Dumbbell Calf Raises

2 20-25 0

Seated Calf Raises or

Two Legged Dumbbell

Calf Raises

2 20-25 30-60

seconds

Copyright © Hugo Rivera

9

Day 2

Supersets Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Rear Delt Machine or

Bent Over Lateral

Raises

2 20-25 0

Dumbbell Shoulder

Press

2 20-25 30-60

seconds

#2 Lateral Raises 1 20-25 0

EZ-Curls or Dumbbell

Curls

1 20-25 30-60

seconds

#3 Lying Dumbbell

Triceps Extensions

2 20-25 0

Zottman Curls 2 20-25 30-60

seconds

#4 Reverse E-Z Curls or

Hammer Curls

1 20-25 0

Rope Pushdowns or

Triceps Kickbacks

(palms facing torso)

1 20-25 30-60

seconds

Day 3

Supersets Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Leg Extensions or

Lunges (press with ball

of foot)

2 20-25 0

Leg Press or Dumbbell

Squats

2 20-25 30-60

seconds

#2 Wide Stance Leg Press

or Wide Stance

Dumbbell Squats

(press with heels)

1 20-25 0

Lunges (press with

heels)

1 20-25 30-60

seconds

Copyright © Hugo Rivera

10

#3 Wide Stance Squats

(press with ball of foot)

1 20-25 0

Lying Leg Curls or

Lunges (press with

heels)

1 20-25 30-60

seconds

#4 Crunches 2 15-25 0

Knee-Ins 2 15-25 30-60

seconds

Copyright © Hugo Rivera

11

Growth Phase 1 - Week 4

NOTE - How To Perform A Modified Superset:

Rest 30-90 seconds after the 1st set of exercise 1 and then do the first set of exercise 2. Then rest

30-90 seconds and go back to exercise 1. Continue this pattern until both exercises are done for

the prescribed amount of sets.

Day 1

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Incline Dumbbell Bench

Press

2 15-20 30-90

seconds

Wide Grip Pull-Up to

Front or Two Arm Rows

(palms facing

backwards)

2 15-20 30-90

seconds

#2 Dumbbell Bench Press 2 15-20 30-90

seconds

Close Reverse Grip

Pull-ups or Two Arm

Rows (palms facing

forwards)

2 15-20 30-90

seconds

#3 Chest Dips or Flyes 2 15-20 30-90

seconds

T-Bar Rows or Two

Arm Rows (palms

facing torso)

2 15-20 30-90

seconds

#4 Standing Calf Raises or

Two Legged Calf Raises

2 15-20 30-90

seconds

Seated Calf Raises or

One Legged Calf Raises

2 15-20 30-90

seconds

Copyright © Hugo Rivera

12

Day 2

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Bent Over Lateral

Raises

2 15-20 30-90

seconds

Barbell or Dumbbell

Upright Rows or

Lateral Raises

2 15-20 30-90

seconds

#2 Military Press or

Dumbbell Shoulder

Press

2 15-20 30-90

seconds

Preacher or

Concentration Curls

2 15-20 30-90

seconds

#3 Reverse E-Z Curls or

Hammer Curls

2 15-20 30-90

seconds

Overhead Dumbbell

Triceps Extensions

2 15-20 30-90

seconds

#4 E-Z Curls or Dumbbell

Curls

2 15-20 30-90

seconds

Lying E-Z Triceps

Extensions or Lying

Dumbbell Triceps

Extensions

2 15-20 30-90

seconds

Copyright © Hugo Rivera

13

Day 3

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Leg Press or Dumbbell

Squats

2 15-20 30-90

seconds

Lunges (Press with

heels)

2 15-20 30-90

seconds

#2 Wide Stance Squats

(press with ball of foot)

2 15-20 30-90

seconds

Lying Leg Curls or

Dumbbell Stiff Legged

Deadlifts or Lunges

(Press with heels)

2 15-20 30-90

seconds

#3 Leg Extensions or

Lunges (press with ball

of foot)

2 15-20 30-90

seconds

Wide Stance Leg Press

or Wide Stance

Dumbbell Squats (press

with heels)

2 15-20 30-90

seconds

#4 Bicycle Crunches 2 15-20 30-90

seconds

Leg Raises/Crunches 2 15-20 30-90

seconds

Monday/Tuesday/Thursday/Friday

Copyright © Hugo Rivera

14

Growth Phase 1 - Week 5

Day 1

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Incline Dumbbell

Bench Press

2 15-20 30-90

seconds

Neutral Grip Pull-Ups

or Two Arm Rows

(palms facing forward)

2 15-20 30-90

seconds

#2 Dumbbell Bench Press 2 15-20 30-90

seconds

Wide Grip Pull-up to

Front or Two Arm

Rows (palms facing

backwards)

2 15-20 30-90

seconds

#3 Low Pulley Rows or

One Arm Rows

2 15-20 30-90

seconds

Flyes 2 15-20 30-90

seconds

#4 Calf Press or Two

Legged Dumbbell Calf

Raises

2 15-20 30-90

seconds

Standing Calf Raises

or One Legged

Dumbbell Calf Raises

2 15-20 30-90

seconds

Copyright © Hugo Rivera

15

Day 2

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Rear Delt Rows 2 15-20 30-90

seconds

Military Press or

Dumbbell Shoulder

Press

2 15-20 30-90

seconds

#2 Barbell or Dumbbell

Upright Rows or

Lateral Raises

2 15-20 30-90

seconds

Triceps Pushdowns or

Triceps Kickbacks

(palms facing

backwards)

2 15-20 30-90

seconds

#3 Barbell or Dumbbell

Curls

2 15-20 30-90

seconds

Close Grip Bench

Press (Barbell or

Dumbbell)

2 15-20 30-90

seconds

#4 Incline Curls 2 15-20 30-90

seconds

Parallel Bar Triceps

Dips or Rope

Pushdowns or Triceps

Kickbacks (palms

facing torso)

2 15-20 30-90

seconds

Copyright © Hugo Rivera

16

Day 3

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Wide Stance Squats

(press with ball of

foot)

2 15-20 30-90

seconds

Leg Curls or Dumbbell

Stiff Legged Deadlifts

or Lunges (press with

heels)

2 15-20 30-90

seconds

#2 Leg Press or Dumbbell

Squats

2 15-20 30-90

seconds

Wide Stance Leg Press

(press with heels) or

Wide Stance Dumbbell

Squats (press with

heels)

2 15-20 30-90

seconds

#3 Barbell or Dumbbell

Lunges (Press with ball

of foot)

2 15-20 30-90

seconds

Seated Leg Curls or

Wide Stance Dumbbell

Squats (press with

heels)

2 15-20 30-90

seconds

#4 Knee-ins 2 15-20 30-90

seconds

Crunches 2 15-20 30-90

seconds

Copyright © Hugo Rivera

17

Growth Phase 1 - Week 6

Day 1

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Incline Dumbbell

Bench Press

2 15-20 30-90

seconds

Wide Grip Pull-up to

Front or Two Arm

Rows (palms facing

backward)

2 15-20 30-90

seconds

#2 Flat Barbell or

Dumbbell Bench Press

2 15-20 30-90

seconds

Low Pulley Rows or

Two Arm Rows (palms

facing torso)

2 15-20 30-90

seconds

#3 Incline Dumbbell

Bench Press (75-

Degree Angle on the

Incline)

2 15-20 30-90

seconds

Two Arm Rows (palms

facing forward)

2 15-20 30-90

seconds

#4 Calf Press or Two

Legged Dumbbell Calf

Raises

2 15-20 30-90

seconds

Standing Calf Raises

or One Legged

Dumbbell Calf Raises

2 15-20 30-90

seconds

Copyright © Hugo Rivera

18

Day 2

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Rear Delt Machine or

Bent Over Lateral

Raises

2 15-20 30-90

seconds

Dumbbell Shoulder

Press

2 15-20 30-90

seconds

#2 Lateral Raises 2 15-20 30-90

seconds

Reverse E-Z Curls or

Hammer Curls

2 15-20 30-90

seconds

#3 Concentration Curls 2 15-20 30-90

seconds

Parallel Bar Triceps

Dips or Triceps

Pushdowns (straight

bar) or Triceps

Kickbacks (palms

facing back)

2 15-20 30-90

seconds

#4 Dumbbell Curls 2 15-20 30-90

seconds

Close Grip Bench

Press or Close Grip

Dumbbell Bench Press

2 15-20 30-90

seconds

Copyright © Hugo Rivera

19

Day 3

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Barbell or Dumbbell

Lunges (Press with ball

of foot)

2 15-20 30-90

seconds

Leg Curls or Stiff

Legged Deadlifts or

Wide Stance Dumbbell

Squats (press with

heels)

2 15-20 30-90

seconds

#2 Wide Stance Squats

(press with ball of

foot)

2 15-20 30-90

seconds

Lying Leg Curls or

Wide Stance Dumbbell

Squats (press with

heels)

2 15-20 30-90

seconds

#3 Leg Press or Dumbbell

Squats

2 15-20 30-90

seconds

Wide Stance Leg Press

or Dumbbell Lunges

(press with heels)

2 15-20 30-90

seconds

#4 Lying Leg Raises 2 15-20 30-90

seconds

Partial Sit-ups 2 15-20 30-90

seconds

Copyright © Hugo Rivera

20

Loading Phase 2 - Week 7

Day 1

Supersets Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Dumbbell Bench Press 2 13-15 0

Wide Grip Pull-downs

to Front or Two Arm

Rows (palms facing

backward)

2 13-15 30-60

seconds

#2 Incline Dumbbell

Bench Press

2 13-15 0

Close Reverse Grip

Chins or Two Arm

Rows (palms facing

forward)

2 13-15 30-60

seconds

#3 Incline or Flat Flyes 2 13-15 0

V-Bar Pull-downs or

Two Arm Rows (palms

facing your torso)

2 13-15 30-60

seconds

#4 Seated Calf Raises or

One Legged Calf

Raises

2 15-25 0

One Legged Calf

Presses or Two Legged

Calf Raises

2 15-25 30-60

seconds

Copyright © Hugo Rivera

21

Day 2

Supersets Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Rear Delt Machine or

Bent Over Lateral

Raises

2 13-15 0

Dumbbell Upright

Rows or Lateral Raises

2 13-15 30-60

seconds

#2 Dumbbell Shoulder

Press

2 13-15 0

Rope Pushdowns or

Triceps Kickbacks

(palms facing torso)

2 13-15 30-60

seconds

#3 Zottman Curls 2 13-15 0

Triceps Pushdowns or

Triceps Kickbacks

(palms facing

backwards)

2 13-15 30-60

seconds

#4 High Pulley Cable

Curls or Concentration

Curls

2 13-15 0

Overhead Dumbbell

Triceps Extensions

2 13-15 30-60

seconds

Copyright © Hugo Rivera

22

Day 3

Supersets Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Wide Stance Squats

(press with ball of foot)

2 13-15 0

Leg Curls or Dumbbell

Stiff Legged Deadlifts

or Lunges (Press with

heels)

2 13-15 30-60

seconds

#2 Leg Press or Dumbbell

Squats

2 13-15 0

Leg Curls or Wide

Stance Dumbbell

Squats (press with

heels)

2 13-15 30-60

seconds

#3 Leg Extensions or

Dumbbell Lunges

(press with ball of foot)

2 13-15 0

Lunges (Press with

heels)

2 13-15 30-60

seconds

#4 Bicycle Crunches 2 15-25 0

Knee-Ins 2 15-25 30-60

seconds

Copyright © Hugo Rivera

23

Loading Phase 2 - Week 8

Day 1

Supersets Exercises Sets Repetitions Rest Weights

Used and

Reps

#1

Low Pulley Rows or

Two Arm Rows (palms

facing torso)

2 13-15 0

Barbell or Dumbbell

Bench Press

2 13-15 30-60

seconds

#2 Incline Dumbbell

Bench Press

2 13-15 0

Close Grip Reverse

Chin-ups or Two Arm

Rows (palms facing

forward)

2 13-15 30-60

seconds

#3 Dumbbell Bench Press 2 13-15 0

Wide Grip Pull-Ups to

Front or Two Arm

Rows (palms facing

backward)

2 13-15 30-60

seconds

#4 Seated Calf Raises Or

One Legged Dumbbell

Calf Raises

2 15-25 0

Calf Raises or Two

Legged Dumbbell Calf

Raises

2 15-25 30-60

seconds

Copyright © Hugo Rivera

24

Day 2

Supersets Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Bent Over Lateral

Raises

2 13-15 0

Dumbbell Shoulder

Press

2 13-15 30-60

seconds

#2 Dumbbell Upright

Rows or Lateral Raises

2 13-15 0

Lying Dumbbell

Triceps Extensions

2 13-15 30-60

seconds

#3 Dumbbell Curl and

Hammer Curls

Superset

2 13-15 0

Overhead Dumbbell

Triceps Extensions

2 13-15 30-60

seconds

#4 Preacher or

Concentration Curls

2 13-15 0

Triceps Pushdowns or

Triceps Kickbacks

(palms facing

backward)

2 13-15 30-60

seconds

Day 3

Supersets Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Leg Extensions or

Dumbbell Squats

2 13-15 0

Lunges (press with

heels)

2 13-15 30-60

seconds

#2 Lying Leg Curls or

Dumbbell Stiff Legged

Deadlifts or Wide

Stance Squats

2 13-15 0

Wide Stance Squats

(press with ball of foot)

2 13-15 30-60

seconds

Copyright © Hugo Rivera

25

#3 Leg Press or Dumbbell

Lunges (press with ball

of foot)

2 13-15 0

Wide Stance Leg Press

or Wide Stance Squats

(press with heels)

2 13-15 30-60

seconds

#4 Knee-Ins 2 15-25 0

Scissor Kick 2 15-25 30-60

seconds

Copyright © Hugo Rivera

26

Loading Phase 2 - Week 9

Day 1

Supersets Exercises Sets Repetitions Rest Weights

Used and

Reps

#1

Push ups or Chest Dips

or Dumbbell Bench

Press

3 13-15 0

Reverse Close Grip

Chins or Two Arm

Rows (palms facing

forward)

3 13-15 30-60

seconds

#2 Wide Grip Pull-ups to

Front or Two Arm

Rows (palms facing

backwards)

3 13-15 0

Flat or Incline Flyes 3 13-15 30-60

seconds

#3 Incline Dumbbell

Bench Press

3 13-15 0

Low Pulley Rows or

Two Arm Rows (palms

facing torso)

3 13-15 30-60

seconds

#4 Calf Press or One

Legged Dumbbell Calf

Raises

3 15-25 0

Standing Calf Raises or

Two Legged Dumbbell

Calf Raises

3 15-25 30-60

seconds

Copyright © Hugo Rivera

27

Day 2

Supersets Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Rear Delt Rows 3 13-15 0

Barbell or Dumbbell

Upright Rows or

Lateral Raises

3 13-15 30-60

seconds

#2 Dumbbell Shoulder

Press

3 13-15 0

Barbell or Dumbbell

Curls

3 13-15 30-60

seconds

#3 Lying E-Z or Dumbbell

Triceps Extensions in

superset with Close

Grip E-Z or Dumbbell

Bench Press

3 13-15 0

Concentration Curls 3 13-15 30-60

seconds

#4 Hammer Curls using

High Pulley Rope or

using Dumbbells

3 13-15 0

Rope Pushdowns or

Triceps Kickbacks

(palms facing torso)

3 13-15 30-60

seconds

Copyright © Hugo Rivera

28

Day 3

Supersets Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Leg Extensions or

Dumbbell Lunges

(press with ball of foot)

3 13-15 0

Leg Press or Dumbbell

Squats

3 13-15 30-60

seconds

#2 Leg Curls or Dumbbell

Wide Stance Squats

(press with heels)

3 13-15 0

Lunges (press with

heels)

3 13-15 30-60

seconds

#3 Wide Stance Squats

(press with ball of foot)

3 13-15 0

Lying Leg Curls or

Walking Lunges (press

with heels)

3 13-15 30-60

seconds

#4 Crunches on Exercise

Ball

3 15-25 0

V-Ups 3 15-25 30-60

seconds

Copyright © Hugo Rivera

29

Growth Phase 2 - Week 10

Day 1

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Incline Dumbbell

Bench Press

3 12, 10, 8 30-90

seconds

Wide Grip Pull-up to

Front or Two Arm

Rows (palms facing

forward)

3 12, 10, 8 30-90

seconds

#2 Flat Dumbbell Bench

Press or Barbell

version

3 12, 10, 8 30-90

seconds

Low Pulley Rows or

Two Arm Rows (palms

facing the torso)

3 12, 10, 8 30-90

seconds

#3 Incline Dumbbell

Bench Press (75-

Degree Angle on the

Incline)

3 12, 10, 8 30-90

seconds

T-Bar Rows or Two

Arm Rows (palms

facing backward)

3 12, 10, 8 30-90

seconds

#4 Calf Press or One

Legged Dumbbell Calf

Raises

3 10-12 30-90

seconds

Seated Calf Raises or

Two Legged Dumbbell

Calf Raises

3 8-12 30-90

seconds

Copyright © Hugo Rivera

30

Day 2

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Rear Delt Rows or Rear

Delt Machine

3 12, 10, 8 30-90

seconds

Dumbbell Shoulder

Press or Arnold Press

3 12, 10, 8 30-90

seconds

#2 Lateral Raises 3 12, 10, 8 30-90

seconds

Reverse E-Z Curls or

Dumbbell Hammer

Curls

3 12, 10, 8 30-90

seconds

#3 Concentration Curls 3 12, 10, 8 30-90

seconds

Parallel Bar Triceps

Dips or Straight Bar

Pushdowns or Triceps

Kickbacks (palms

facing backward)

3 12, 10, 8 30-90

seconds

#4 Zottman Curls

performed sitting on

Incline Bench

3 12, 10, 8 30-90

seconds

Dumbbell Close Grip

Bench Press or Barbell

Version

3 12, 10, 8 30-90

seconds

Copyright © Hugo Rivera

31

Day 3

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Barbell or Dumbbell

Lunges (Press with ball

of foot)

3 12, 10, 8 30-90

seconds

Leg Curls or Dumbbell

Lunges (press with

heels)

3 12, 10, 8 30-90

seconds

#2 Wide Stance Squats

(press with ball of foot)

3 12, 10, 8 30-90

seconds

Leg Curls or Wide

Stance Squats (press

with heels)

3 12, 10, 8 30-90

seconds

#3 Leg Press or Dumbbell

Squats (press with ball

of foot)

3 12, 10, 8 30-90

seconds

Wide Stance Dumbbell

or Barbell Squats (heel

press)

3 12, 10, 8 30-90

seconds

#4 Lying Leg Raises 3 15-25 30-90

seconds

Partial Sit-ups 3 15-25 30-90

seconds

Copyright © Hugo Rivera

32

Growth Phase 2 - Week 11

Day 1

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Incline Dumbbell Bench

Press

3 12, 10, 8 30-90

seconds

Close Reverse Grip

Pull-ups or Two Arm

Rows (palms facing

forward)

3 12, 10, 8 30-90

seconds

#2 Dumbbell Bench Press 3 12, 10, 8 30-90

seconds

One Arm Rows 3 12, 10, 8 30-90

seconds

#3 Pushups or Chest Dips 3 12, 10, 8 30-90

seconds

Wide Grip Pull-Up to

Front or Two Arm Rows

(palms facing backward)

3 12, 10, 8 30-90

seconds

#4 Standing Calf Raises or

One Legged Dumbbell

Calf Raises

3 10 30-90

seconds

Calf Press or Two

Legged Dumbbell Calf

Raises

3 12 30-90

seconds

Copyright © Hugo Rivera

33

Day 2

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Bent Over Lateral

Raises

3 12, 10, 8 30-90

seconds

Barbell or Dumbbell

Upright Rows or

Lateral Raises

3 12, 10, 8 30-90

seconds

#2 Arnold Press or

Dumbbell Shoulder

Press

3 12, 10, 8 30-90

seconds

Preacher or

Concentration Curls

3 12, 10, 8 30-90

seconds

#3 Reverse E-Z or

Hammer Curls

3 12, 10, 8 30-90

seconds

Overhead Dumbbell

Triceps Extensions

3 12, 10, 8 30-90

seconds

#4 E-Z or Dumbbell Curls 3 12, 10, 8 30-90

seconds

Lying E-Z or Dumbbell

Triceps Extensions in

superset with Close

Grip Bench Press

(using EZ bar or

Dumbbells)

3 12, 10, 8 30-90

seconds

Copyright © Hugo Rivera

34

Day 3

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Leg Press or Dumbbell

Squats (press with ball

of foot)

3 12, 10, 8 30-90

seconds

Lunges (Press with

heels)

3 12, 10, 8 30-90

seconds

#2 Wide Stance Squats

(press with ball of foot)

3 12, 10, 8 30-90

seconds

Lying Leg Curls or

Wide Stance Squats

(press with heels)

3 12, 10, 8 30-90

seconds

#3 Leg Extensions or

Dumbbell Lunges

(press with ball of foot)

3 12, 10, 8 30-90

seconds

One Legged Leg Curls

or Dumbbell Lunges

(press with heels)

3 12, 10, 8 30-90

seconds

#4 Bicycle Crunches 3 15-25 30-90

seconds

Leg Raises in superset

with Crunches

3 15-25 30-90

seconds

Copyright © Hugo Rivera

35

Growth Phase 2 - Week 12

Day 1

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Incline Dumbbell

Bench Press

3 12, 10, 8 30-90

seconds

Neutral Grip Pull-Ups

or Two Arm Rows

(palms facing forward)

3 12, 10, 8 30-90

seconds

#2 Dumbbell Bench Press 3 12, 10, 8 30-90

seconds

Wide Grip Pull-up to

Front or Two Arm

Rows (palms facing

backward)

3 12, 10, 8 30-90

seconds

#3 Low Pulley Rows or

One Arm Rows

3 12, 10, 8 30-90

seconds

Flat or Incline Flyes 3 12, 10, 8 30-90

seconds

#4 Calf Press or Two

Legged Dumbbell Calf

Raises

3 8-10 30-90

seconds

Standing Calf Raises or

One Legged Dumbbell

Calf Raises

3 8-12 30-90

seconds

Copyright © Hugo Rivera

36

Day 2

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Rear Delt Rows or

Bent Over Laterals

3 12, 10, 8 30-90

seconds

Dumbbell Shoulder

Press

3 12, 10, 8 30-90

seconds

#2 Barbell or Dumbbell

Upright Rows or

Lateral Raises

3 12, 10, 8 30-90

seconds

Triceps Pushdowns or

Kickbacks (palms

facing backwards)

3 12, 10, 8 30-90

seconds

#3 Barbell or Dumbbell

Curls

3 12, 10, 8 30-90

seconds

Close Grip Bench Press

(with dumbbells or

barbell)

3 12, 10, 8 30-90

seconds

#4 Zottman Curls 3 12, 10, 8 30-90

seconds

Parallel Bar Dips or

Rope Pushdowns or

Triceps Kickbacks

(palms facing torso)

3 12, 10, 8 30-90

seconds

Copyright © Hugo Rivera

37

Day 3

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Wide Stance Dumbbell

Squats (press with ball

of the foot)

3 12, 10, 8 30-90

seconds

Leg Curls or Lunges

(press with heels) or

Stiff Legged Deadlifts

3 12, 10, 8 30-90

seconds

#2 Leg Press or Dumbbell

Lunges (press with ball

of foot)

3 12, 10, 8 30-90

seconds

Wide Stance Squats

(heel press)

3 12, 10, 8 30-90

seconds

#3 Dumbbell Squats

(press with ball of foot)

3 12, 10, 8 30-90

seconds

Leg Curls or Wide

Stance Squats (press

with heels)

3 12, 10, 8 30-90

seconds

#4 Knee-ins 3 10-15 30-90

seconds

Crunches 3 10-15 30-90

seconds

After week 12 you are much bigger and in superb condition. Now you are ready to graduate to

the advanced level routine!