Round 1

The first workouts of the week will be a heavyduty, all-out assault.
Complete all the sets and reps of a single exercise, taking every set to or near failure, then swap body parts for the next exercise for its full set and rep scheme.
Take sufficient breaks to build up your strength, but rather than continue to work that same muscle group again as in a traditional body-part workout, switch to the antagonist muscle. Once you complete that exercise, go back to the first muscle group and continue the cycle. The idea is to completely blast the muscle(s) via that particular exercise before attacking its antagonist partner.

Round 2

The second workouts of the week will be lighter, high-set, fatigue-inducing punishment.
Focus is on traditional superset/triset style workouts with no rest between exercises until all the exercises of the superset (or triset) are complete.
The split is scheduled so that all the upper-body training hits the weekend so you can strut around stacked, pumped, and in charge.


TRAINING SPLIT

DAY 1: Quads, hams, calves, abs
DAY 2: Chest, back, traps
DAY 3: Shoulders, triceps, biceps
DAY 4: Quads, hams, calves, abs
DAY 5: Chest, back, traps
DAY 6: Shoulders, triceps, biceps
DAY 7: Rest

WORKOUT, ROUND 1

DAY 1: QUADS/HAMS/CALVES/ABS

Squat: 4 sets, 8 reps, 2–2 1/2 min. rest

Lying Leg Curl: 4 sets, 8 reps, 2–2 1/2 min. rest

Standing Calf Raise: 4 sets, 8 reps, 2–2 1/2 min. rest

Leg Press: 3 sets, 10 reps, 2 min. rest

Straight-leg Deadlift: 3 sets, 10 reps, 2 min. rest

Seated Calf Raise: 3 sets, 10 reps, 2 min. rest

Decline Weighted Crunch: 4 sets, 10 reps, 2 min. rest

Single-leg Extension: 4 sets, 12 reps, 1 1/2–2 min. rest

Seated Single-leg Curl: 4 sets, 12 reps, 1 1/2–2 min. rest

Hanging Leg Raise: 4 sets, 12 reps, 1 1/2–2 min. rest

*Complete all sets for each exercise before moving to next exercise.



DAY 2: CHEST/BACK/TRAPS

Bench Press: 4 sets, 8 reps 2–2 1/2 min. rest

Lat Pulldown (wide grip): 4 sets, 8 reps, 2–2 1/2 min. rest

Dumbbell Shrug: 4 sets, 8 reps, 2–2 1/2 min. rest

Incline Dumbbell Press: 3 sets, 10 reps, 2 min. rest

Lat Pulldown (palms in): 3 sets, 10 reps, 2 min. rest

Upright Row: 3 sets, 10 reps, 2 min. rest

Machine Flye: 4 sets, 12 reps, 1 1/2–2 min. rest

Seated Cable Row: 4 sets, 12 reps, 1 1/2–2 min. rest

Barbell Shrug: 4 sets, 12 reps, 1 1/2–2 min. rest

Cable Crossover: 3 sets, 12 reps, 1 1/2–2 min. rest

Straight-arm Pulldown: 3 sets, 12 reps, 1 1/2–2 min. rest

Bentover Lateral Raise: 3 sets, 12 reps, 1 1/2–2 min. rest

*Complete all sets for each exercise before moving to next exercise.



DAY 3: SHOULDERS/TRICEPS/BICEPS

Barbell Overhead Press: 4 sets, 8 reps, 2–2 1/2 min. rest

Skull Crusher: 4 sets, 8 reps, 2–2 1/2 min. rest

Barbell Curl: 4 sets, 8 reps, 2–2 1/2 min. rest

Lateral Raise: 3 sets, 10 reps, 2 min. rest

Pushdown: 3 sets, 10 reps, 2 min. rest

Preacher Curl: 4 sets, 12 reps, 1 1/2–2 min. rest

Dumbbell Front Raise: 4 sets, 12 reps, 1 1/2–2 min. rest

Seated Overhead Extension: 4 sets, 12 reps, 1 1/2–2 min. rest

Seated Alternating Dumbbell Curl: 4 sets, 12 reps, 1 1/2–2 min. rest

*Complete all sets for each exercise before moving to next exercise.


WORKOUT, ROUND 2

DAY 4: QUADS/HAMS/CALVES/ABS

Squat triset with
Leg Extension
Seated Leg Curl: 4 sets, 12 reps, 3 min. rest

Standing Calf Raise superset with
Decline Situp (weighted): 3 sets, 15 reps 2 min. rest

Leg Press triset with
Hack Squat
Lying Leg Curl: 3 sets, 10 reps, 3 min. rest

Seated Calf Raise superset with
Twisting Crunch: 4 sets, 15 rest, 2 min. rest

Front Squat (Smith Machine) triset with
Single-leg Standing Leg Curl
Rope Ab Crunch: 4 sets, 10 reps, 2 1/2 min. rest

*Exercises that are grouped together are performed one after another with minimal rest after all of the reps for the set are completed. Rest the prescribed time before continuing back through the group of exercises until all of the sets are complete. Then move to the next group.

DAY 5: CHEST/BACK/TRAPS

Flat Dumbbell Press triset with
Seated Cable Wide-grip High Row
Dumbbell Shrug: 4 sets, 12 reps 3 min. rest

Incline Press triset with
Lat Pulldown
Bentover Lateral Raise: 3 sets, 10 reps, 2–2 1/2 min. rest

Incline Flye triset with
Seated Cable Low Row
Dumbbell Shrug: 3 sets, 12 reps, 2–2 1/2 min. rest

Decline Dumbbell Press triset with
Chinup (palmsfacing in)
Upright Row: 4 sets, 10 reps, 2–2 1/2 min. rest

*Exercises that are grouped together are performed one after another with minimal rest after all of the reps for the set are completed. Rest the prescribed time before continuing back through the group of exercises until all of the sets are complete. Then move to the next group.

DAY 6: SHOULDERS/TRICEPS/BICEPS

Dumbbell Press triset with
Dumbbell Skull Crusher
Barbell Curl: 4 sets, 12 reps, 3 min. rest

Cable Lateral Raise triset with
Rope Pushdown
Cable Curl: 3 sets, 10 reps, 2–2 1/2 min. rest

Cable Front Raise triset with
Overhead Rope Extension
Single-arm Preacher Curl: 3 sets, 12 reps, 2–2 1/2 min. rest

Bentover Lateral Raise triset with
Seated Dumbbell Extension
Seated Dumbbell Curl: 4 sets, 10 reps, 2–2 1/2 min. rest

*Exercises that are grouped together are performed one after another with minimal rest after all of the reps for the set are completed. Rest the prescribed time before continuing back through the group of exercises until all of the sets are complete. Then move to the next group.