Cycle 1 Week 1Legs Squat - 4 sets of 3 Deadlift - 4 sets of 3 Leg Press - 4 sets of 8 Leg Extension - 4 sets of 8 Lying Leg Curls - 4 sets of 8 Seated Calf Press - 4 sets of 8 Calf Press w/ Leg press - 4 sets of 8Push Bench Press - 4 sets of 3 Incline Bench Press - 4 sets of 3 DB Bench Press - 4 sets of 8 DB Fly - 4 sets of 8 Arnold Press - 4 sets of 8 Side-Lat Raise - 4 sets of 8 Rope Push-Down - 4 sets of 8 EZ-Bar Skullcrushers - 4 sets of 8Pull Barbell Row - 4 sets of 3 Barbell Curl - 4 sets of 3 1 - Arm Row - 4 sets of 8 Lat Pull-Downs - 4 sets of 8 DB Curl - 4 sets of 8 Preacher Curl - 4 sets of 8 DB Shrugs - 4 sets of 8Legs Squat - 4 sets of 4 Deadlift - 4 sets of 4 Leg Press - 4 sets of 10 Leg Extension - 4 sets of 10 Lying Leg Curls - 4 sets of 10 Seated Calf Press - 4 sets of 10 Calf Press w/ Leg Press - 4 sets of 10Push Bench Press - 4 sets of 4 Incline Bench Press - 4 sets of 4 DB Bench Press - 4 sets of 10 DB Fly - 4 sets of 10 Arnold Press - 4 sets of 10 Side-Lat Raise - 4 sets of 10 Rope Push-Down - 4 sets of 10 EZ-Bar Skullcrushers - 4 sets of 10Pull Barbell Row - 4 sets of 4 Barbell Curl - 4 sets of 4 1 - Arm Row - 4 sets of 10 Lat Pull-Downs - 4 sets of 10 DB Curl - 4 sets of 10 Preacher Curl - 4 sets of 10 DB Shrugs - 4 sets of 10

Cycle 1 Week 2Legs Squat - 4 sets of 5 Deadlift - 4 sets of 5 Leg Press - 4 sets of 12 Leg Extension - 4 sets of 12 Lying Leg Curls - 4 sets of 12 Seated Calf Press - 4 sets of 12 Calf Press w/ Leg press - 4 sets of 12Push Bench Press - 4 sets of 5 Incline Bench Press - 4 sets of 5 DB Bench Press - 4 sets of 12 DB Fly - 4 sets of 12 Arnold Press - 4 sets of 12 Side-Lat Raise - 4 sets of 12 Rope Push-Down - 4 sets of 12 EZ-Bar Skullcrushers - 4 sets of 12Pull Barbell Row - 4 sets of 5 Barbell Curl - 4 sets of 5 1 - Arm Row - 4 sets of 12 Lat Pull-Downs - 4 sets of 12 DB Curl - 4 sets of 12 Preacher Curl - 4 sets of 12 DB Shrugs - 4 sets of 12Legs Squat - 5 sets of 3 Deadlift - 5 sets of 3 Leg Press - 5 sets of 8 Leg Extension - 5 sets of 8 Lying Leg Curls - 5 sets of 8 Seated Calf Press - 5 sets of 8 Calf Press w/ Leg press - 5 sets of 8Push Bench Press - 5 sets of 3 Incline Bench Press - 5 sets of 3 DB Bench Press - 5 sets of 8 DB Fly - 5 sets of 8 Arnold Press - 5 sets of 8 Side-Lat Raise - 5 sets of 8 Rope Push-Down - 5 sets of 8 EZ-Bar Skullcrushers - 5 sets of 8Pull Barbell Row - 5 sets of 3 Barbell Curl - 5 sets of 3 1 - Arm Row - 5 sets of 8 Lat Pull-Downs - 5 sets of 8 DB Curl - 5 sets of 8 Preacher Curl - 5 sets of 8 DB Shrugs - 5 sets of 8

Cycle 1 Week 3

Legs Squat - 5 sets of 4 Deadlift - 5 sets of 4 Leg Press - 5 sets of 10 Leg Extension - 5 sets of 10 Lying Leg Curls - 5 sets of 10 Seated Calf Press - 5 sets of 10 Calf Press w/ Leg press - 5 sets of 10Push Bench Press - 5 sets of 4 Incline Bench Press - 5 sets of 4 DB Bench Press - 5 sets of 10 DB Fly - 5 sets of 10 Arnold Press - 5 sets of 10 Side-Lat Raise - 5 sets of 10 Rope Push-Down - 5 sets of 10 EZ-Bar Skullcrushers - 5 sets of 10Pull Barbell Row - 5 sets of 4 Barbell Curl - 5 sets of 4 1 - Arm Row - 5 sets of 10 Lat Pull-Downs - 5 sets of 10 DB Curl - 5 sets of 10 Preacher Curl - 5 sets of 10 DB Shrugs - 5 sets of 10Legs Squat - 5 sets of 5 Deadlift - 5 sets of 5 Leg Press - 5 sets of 12 Leg Extension - 5 sets of 12 Lying Leg Curls - 5 sets of 12 Seated Calf Press - 5 sets of 12 Calf Press w/ Leg press - 5 sets of 12Push Bench Press - 5 sets of 5 Incline Bench Press - 5 sets of 5 DB Bench Press - 5 sets of 12 DB Fly - 5 sets of 12 Arnold Press - 5 sets of 12 Side-Lat Raise - 5 sets of 12 Rope Push-Down - 5 sets of 12 EZ-Bar Skullcrushers - 5 sets of 12Pull Barbell Row - 5 sets of 5 Barbell Curl - 5 sets of 5 1 - Arm Row - 5 sets of 12 Lat Pull-Downs - 5 sets of 12 DB Curl - 5 sets of 12 Preacher Curl - 5 sets of 12 DB Shrugs - 5 sets of 12

Cycle 1 Week 4Legs Squat - 2 sets of 3 Deadlift - 2 sets of 3 Leg Press - 2 sets of 8 Leg Extension - 2 sets of 8 Lying Leg Curls - 2 sets of 8 Seated Calf Press - 2 sets of 8 Calf Press w/ Leg press - 2 sets of 8Push Bench Press - 2 sets of 3 Incline Bench Press - 2 sets of 3 DB Bench Press - 2 sets of 8 DB Fly - 2 sets of 8 Arnold Press - 2 sets of 8 Side-Lat Raise - 2 sets of 8 Rope Push-Down - 2 sets of 8 EZ-Bar Skullcrushers - 2 sets of 8Pull Barbell Row - 2 sets of 3 Barbell Curl - 2 sets of 3 1 - Arm Row - 2 sets of 8 Lat Pull-Downs - 2 sets of 8 DB Curl - 2 sets of 8 Preacher Curl - 2 sets of 8 DB Shrugs - 2 sets of 8Legs Squat - 3 sets of 3 Deadlift - 3 sets of 3 Leg Press - 3 sets of 10 Leg Extension - 3 sets of 10 Lying Leg Curls - 3 sets of 10 Seated Calf Press - 3 sets of 10 Calf Press w/ Leg press - 3 sets of 10Push Bench Press - 3 sets of 3 Incline Bench Press - 3 sets of 3 DB Bench Press - 3 sets of 10 DB Fly - 3 sets of 10 Arnold Press - 3 sets of 10 Side-Lat Raise - 3 sets of 10 Rope Push-Down - 3 sets of 10 EZ-Bar Skullcrushers - 3 sets of 10Pull Barbell Row - 3 sets of 3 Barbell Curl - 3 sets of 3 1 - Arm Row - 3 sets of 10 Lat Pull-Downs - 3 sets of 10 DB Curl - 3 sets of 10 Preacher Curl - 3 sets of 10 DB Shrugs - 3 sets of 10

Cycle 2 week 1