Note: 45-90 second rest for hypertrophy,

3-5 minute rest for power. Focus on

explosive movements for hypertrophy
days and slow controlled movements for 12 Phases: Power ( push/pull), Legs,
power days. Hypertrophy ( push/pull), Legs

Day 1: Push Power Sets - Reps

Barbell Bench Press 4 sets of 3-6 reps

Barbell Incline Bench Press 4 sets of 3-6 reps
Overhead Barbell Press 4 sets of 3-6 reps
Dumbbell Flys / Cable Fly's 3 sets of 5-8 reps
Overhead Tricep Extensions 3 sets of 5-8 reps
Tricep Push Downs (Bar) 3 sets of 5-8 reps

Day 2: Pull Power Sets - Reps

Barbell Deadlift 4 sets of 3-6 reps

Barbell Row 4 sets of 3-6 reps
Barbell Upright Row 4 sets of 3-6 reps
Wide Grip Lat Pull Downs 3 sets of 5-8 reps
Barbell Bicep Curls 3 sets of 5-8 reps
Dumbbell Curls 3 sets of 5-8 reps

Day 3: Legs Power/Hypertrophy Sets - Reps

Barbell Squat 3 sets of 3-6 reps, 2 sets of 8-12 reps

Front Squat 3 sets of 3-6 reps, 2 sets of 8-12 reps
Leg Curls 3 sets of 8-12 reps
Leg Extensions 3 sets of 8-12 reps
Calf Press 3 sets of 8-12 reps

Rest

Day 4: Push Hypertrophy Sets - Reps

Barbell Bench Press 4 sets of 8-12 reps

Incline Barbell Bench Press 4 sets of 8-12 reps
Dips 3 sets to failure
Dumbbell Shoulder Press 4 sets of 8-12 reps
Dumbbell Tricep Extensions 3 sets of 8-12 reps
Rope Pull Downs 3 sets of 8-12 reps

Day 5: Pull Hypertrophy Sets - Reps

Pull Ups 4 sets to failure

Dumbbell Row 4 sets of 8-12 reps
Reverse Grip Lat Pull Downs 3 sets of 8-12 reps
Rope Face Pulls 3 sets of 8-12 reps
Barbell Bicep Curls 3 sets of 8-12 reps
Dumbbell Bicep Curls 3 sets of 8-12 reps

Day 6: Legs Power/Hypertrophy Sets - Reps

Barbell Squat 3 sets of 3-6 reps, 2 sets of 8-12 reps
Front Squats 3 sets of 3-6 reps, 2 sets of 8-12 reps
Leg Curls 3 sets of 8-12 reps
Leg Extensions 3 sets of 8-12 reps
Calf Press 3 sets of 8-12 reps

Rest
Day 1: Push Power

Barbell Bench Reps Weight

Press 4 *8 60lkg

Barbell Overhead
Press 4*8 40lbs

Incline Barbell
Bench Press 4*8 40kg

Cable Fly's 3*8 3plates

Overhead Tricep
Extension 3*8 6 plates

Tricep Push Down

(Bar) 3*8 6 plates

dumbell lateral raise 4 *8 20lbs

Day 2: Pull Power

Reps Weight
Barbell Deadlift 4*6 70kg

Barbell Row 4*6 40lbs

machine cable row 4*6 35lbs

Wide Grip Lat Pull
Downs 3*8 120lbs

Barbell Bicep
Curls 3*8 25lbs

Dumbbell Curls 3*8 25lbs

reverse machine fly 4*8 4plates

Day 3: Legs
Reps Weight
Barbell Squat 5 *8 60kg

Front Squats 5*8 60kg

Leg Curls
(Kneeling) 3*8 100lbs

Leg Extensions 3*8 100lbs

Calf Press 3*8 60kg

Day 4: Push
Hypertrophy
Barbell Bench Reps Weight
Press 4*8 60kg

Incline Barbell
Bench Press 4*8 40kg
Dips
3*8

Dumbbell Shoulder
Press 4*8 40lbs

Dumbbell Tricep
Extensions 3*8 6plates

Rope Pull Downs 3*8 6plates

dumbbell lateral
raise 4*8 20lbs

Day 5: Pull
Hypertrophy
Reps Weight
Pull Ups 4*8

Dumbbell Row 4*8 40lbs

Reverse Grip Lat

Pull Downs 3*8 120lbs

Rope Face Pulls 3*8 4 plates

Barbell Bicep
Curls 3*8 25lbs

Dumbbell Bicep
Curls 3*8 25lbs
reverse machine
deltoid fly 4*8 4plates

Day 6: Legs
Reps Weight
Barbell Squat 5*8 60kg

Front Squats 5*8 60kg

Leg Curls
(Kneeling) 3*8 100lbs

Leg Extensions 3*8 100lbs

Calf Press 3*8 60kg

chest 22sets
back 22sets
bicep 12sets
tricep 12sets
deltoid 24sets
leg 32sets
calves 6sets
Day 1: Push Power

Barbell Bench Reps Weight

Press

Barbell Overhead
Press

Incline Barbell
Bench Press

Cable Fly's

Overhead Tricep
Extension

Tricep Push Down

(Bar)

Day 2: Pull Power

Reps Weight
Barbell Deadlift

Barbell Row

Barbell Upright
Row
Wide Grip Lat Pull
Downs

Barbell Bicep
Curls

Dumbbell Curls

Day 3: Legs
Reps Weight
Barbell Squat

Front Squats

Leg Curls
(Kneeling)

Leg Extensions

Calf Press

Day 4: Push
Hypertrophy
Barbell Bench Reps Weight
Press

Incline Barbell
Bench Press
Dips

Dumbbell Shoulder
Press

Dumbbell Tricep
Extensions

Rope Pull Downs

Day 5: Pull
Hypertrophy
Reps Weight
Pull Ups

Dumbbell Row

Reverse Grip Lat

Pull Downs

Rope Face Pulls

Barbell Bicep
Curls

Dumbbell Bicep
Curls
Day 6: Legs
Reps Weight
Barbell Squat

Front Squats

Leg Curls
(Kneeling)

Leg Extensions

Calf Press
Day 1: Push Power

Barbell Bench Reps Weight

Press

Barbell Overhead
Press

Incline Barbell
Bench Press

Cable Fly's

Overhead Tricep
Extension

Tricep Push Down

(Bar)

Day 2: Pull Power

Reps Weight
Barbell Deadlift

Barbell Row

Barbell Upright
Row
Wide Grip Lat Pull
Downs

Barbell Bicep
Curls

Dumbbell Curls

Day 3: Legs
Reps Weight
Barbell Squat

Front Squats

Leg Curls
(Kneeling)

Leg Extensions

Calf Press

Day 4: Push
Hypertrophy
Barbell Bench Reps Weight
Press

Incline Barbell
Bench Press
Dips

Dumbbell Shoulder
Press

Dumbbell Tricep
Extensions

Rope Pull Downs

Day 5: Pull
Hypertrophy
Reps Weight
Pull Ups

Dumbbell Row

Reverse Grip Lat

Pull Downs

Rope Face Pulls

Barbell Bicep
Curls

Dumbbell Bicep
Curls
Day 6: Legs
Reps Weight
Barbell Squat

Front Squats

Leg Curls
(Kneeling)

Leg Extensions

Calf Press
Day 1: Push Power

Barbell Bench Reps Weight

Press

Barbell Overhead
Press

Incline Barbell
Bench Press

Cable Fly's

Overhead Tricep
Extension

Tricep Push Down

(Bar)

Day 2: Pull Power

Reps Weight
Barbell Deadlift

Barbell Row

Barbell Upright
Row
Wide Grip Lat Pull
Downs

Barbell Bicep
Curls

Dumbbell Curls

Day 3: Legs
Reps Weight
Barbell Squat

Front Squats

Leg Curls
(Kneeling)

Leg Extensions

Calf Press

Day 4: Push
Hypertrophy
Barbell Bench Reps Weight
Press

Incline Barbell
Bench Press
Dips

Dumbbell Shoulder
Press

Dumbbell Tricep
Extensions

Rope Pull Downs

Day 5: Pull
Hypertrophy
Reps Weight
Pull Ups

Dumbbell Row

Reverse Grip Lat

Pull Downs

Rope Face Pulls

Barbell Bicep
Curls

Dumbbell Bicep
Curls
Day 6: Legs
Reps Weight
Barbell Squat

Front Squats

Leg Curls
(Kneeling)

Leg Extensions

Calf Press
Day 1: Push Power

Barbell Bench Reps Weight

Press

Barbell Overhead
Press

Incline Barbell
Bench Press

Cable Fly's

Overhead Tricep
Extension

Tricep Push Down

(Bar)

Day 2: Pull Power

Reps Weight
Barbell Deadlift

Barbell Row

Barbell Upright
Row
Wide Grip Lat Pull
Downs

Barbell Bicep
Curls

Dumbbell Curls

Day 3: Legs
Reps Weight
Barbell Squat

Front Squats

Leg Curls
(Kneeling)

Leg Extensions

Calf Press

Day 4: Push
Hypertrophy
Barbell Bench Reps Weight
Press

Incline Barbell
Bench Press
Dips

Dumbbell Shoulder
Press

Dumbbell Tricep
Extensions

Rope Pull Downs

Day 5: Pull
Hypertrophy
Reps Weight
Pull Ups

Dumbbell Row

Reverse Grip Lat

Pull Downs

Rope Face Pulls

Barbell Bicep
Curls

Dumbbell Bicep
Curls
Day 6: Legs
Reps Weight
Barbell Squat

Front Squats

Leg Curls
(Kneeling)

Leg Extensions

Calf Press
Day 1: Push Power

Barbell Bench Reps Weight

Press

Barbell Overhead
Press

Incline Barbell
Bench Press

Cable Fly's

Overhead Tricep
Extension

Tricep Push Down

(Bar)

Day 2: Pull Power

Reps Weight
Barbell Deadlift

Barbell Row

Barbell Upright
Row
Wide Grip Lat Pull
Downs

Barbell Bicep
Curls

Dumbbell Curls

Day 3: Legs
Reps Weight
Barbell Squat

Front Squats

Leg Curls
(Kneeling)

Leg Extensions

Calf Press

Day 4: Push
Hypertrophy
Barbell Bench Reps Weight
Press

Incline Barbell
Bench Press
Dips

Dumbbell Shoulder
Press

Dumbbell Tricep
Extensions

Rope Pull Downs

Day 5: Pull
Hypertrophy
Reps Weight
Pull Ups

Dumbbell Row

Reverse Grip Lat

Pull Downs

Rope Face Pulls

Barbell Bicep
Curls

Dumbbell Bicep
Curls
Day 6: Legs
Reps Weight
Barbell Squat

Front Squats

Leg Curls
(Kneeling)

Leg Extensions

Calf Press
Day 1: Push Power

Barbell Bench Reps Weight

Press

Barbell Overhead
Press

Incline Barbell
Bench Press

Cable Fly's

Overhead Tricep
Extension

Tricep Push Down

(Bar)

Day 2: Pull Power

Reps Weight
Barbell Deadlift

Barbell Row

Barbell Upright
Row
Wide Grip Lat Pull
Downs

Barbell Bicep
Curls

Dumbbell Curls

Day 3: Legs
Reps Weight
Barbell Squat

Front Squats

Leg Curls
(Kneeling)

Leg Extensions

Calf Press

Day 4: Push
Hypertrophy
Barbell Bench Reps Weight
Press

Incline Barbell
Bench Press
Dips

Dumbbell Shoulder
Press

Dumbbell Tricep
Extensions

Rope Pull Downs

Day 5: Pull
Hypertrophy
Reps Weight
Pull Ups

Dumbbell Row

Reverse Grip Lat

Pull Downs

Rope Face Pulls

Barbell Bicep
Curls

Dumbbell Bicep
Curls
Day 6: Legs
Reps Weight
Barbell Squat

Front Squats

Leg Curls
(Kneeling)

Leg Extensions

Calf Press
Day 1: Push Power

Barbell Bench Reps Weight

Press

Barbell Overhead
Press

Incline Barbell
Bench Press

Cable Fly's

Overhead Tricep
Extension

Tricep Push Down

(Bar)

Day 2: Pull Power

Reps Weight
Barbell Deadlift

Barbell Row

Barbell Upright
Row
Wide Grip Lat Pull
Downs

Barbell Bicep
Curls

Dumbbell Curls

Day 3: Legs
Reps Weight
Barbell Squat

Front Squats

Leg Curls
(Kneeling)

Leg Extensions

Calf Press

Day 4: Push
Hypertrophy
Barbell Bench Reps Weight
Press

Incline Barbell
Bench Press
Dips

Dumbbell Shoulder
Press

Dumbbell Tricep
Extensions

Rope Pull Downs

Day 5: Pull
Hypertrophy
Reps Weight
Pull Ups

Dumbbell Row

Reverse Grip Lat

Pull Downs

Rope Face Pulls

Barbell Bicep
Curls

Dumbbell Bicep
Curls
Day 6: Legs
Reps Weight
Barbell Squat

Front Squats

Leg Curls
(Kneeling)

Leg Extensions

Calf Press
Day 1: Push Power

Barbell Bench Reps Weight

Press

Barbell Overhead
Press

Incline Barbell
Bench Press

Cable Fly's

Overhead Tricep
Extension

Tricep Push Down

(Bar)

Day 2: Pull Power

Reps Weight
Barbell Deadlift

Barbell Row

Barbell Upright
Row
Wide Grip Lat Pull
Downs

Barbell Bicep
Curls

Dumbbell Curls

Day 3: Legs
Reps Weight
Barbell Squat

Front Squats

Leg Curls
(Kneeling)

Leg Extensions

Calf Press

Day 4: Push
Hypertrophy
Barbell Bench Reps Weight
Press

Incline Barbell
Bench Press
Dips

Dumbbell Shoulder
Press

Dumbbell Tricep
Extensions

Rope Pull Downs

Day 5: Pull
Hypertrophy
Reps Weight
Pull Ups

Dumbbell Row

Reverse Grip Lat

Pull Downs

Rope Face Pulls

Barbell Bicep
Curls

Dumbbell Bicep
Curls
Day 6: Legs
Reps Weight
Barbell Squat

Front Squats

Leg Curls
(Kneeling)

Leg Extensions

Calf Press
Day 1: Push Power

Barbell Bench Reps Weight

Press

Barbell Overhead
Press

Incline Barbell
Bench Press

Cable Fly's

Overhead Tricep
Extension

Tricep Push Down

(Bar)

Day 2: Pull Power

Reps Weight
Barbell Deadlift

Barbell Row

Barbell Upright
Row
Wide Grip Lat Pull
Downs

Barbell Bicep
Curls

Dumbbell Curls

Day 3: Legs
Reps Weight
Barbell Squat

Front Squats

Leg Curls
(Kneeling)

Leg Extensions

Calf Press

Day 4: Push
Hypertrophy
Barbell Bench Reps Weight
Press

Incline Barbell
Bench Press
Dips

Dumbbell Shoulder
Press

Dumbbell Tricep
Extensions

Rope Pull Downs

Day 5: Pull
Hypertrophy
Reps Weight
Pull Ups

Dumbbell Row

Reverse Grip Lat

Pull Downs

Rope Face Pulls

Barbell Bicep
Curls

Dumbbell Bicep
Curls
Day 6: Legs
Reps Weight
Barbell Squat

Front Squats

Leg Curls
(Kneeling)

Leg Extensions

Calf Press
Day 1: Push Power

Barbell Bench Reps Weight

Press

Barbell Overhead
Press

Incline Barbell
Bench Press

Cable Fly's

Overhead Tricep
Extension

Tricep Push Down

(Bar)

Day 2: Pull Power

Reps Weight
Barbell Deadlift

Barbell Row

Barbell Upright
Row
Wide Grip Lat Pull
Downs

Barbell Bicep
Curls

Dumbbell Curls

Day 3: Legs
Reps Weight
Barbell Squat

Front Squats

Leg Curls
(Kneeling)

Leg Extensions

Calf Press

Day 4: Push
Hypertrophy
Barbell Bench Reps Weight
Press

Incline Barbell
Bench Press
Dips

Dumbbell Shoulder
Press

Dumbbell Tricep
Extensions

Rope Pull Downs

Day 5: Pull
Hypertrophy
Reps Weight
Pull Ups

Dumbbell Row

Reverse Grip Lat

Pull Downs

Rope Face Pulls

Barbell Bicep
Curls

Dumbbell Bicep
Curls
Day 6: Legs
Reps Weight
Barbell Squat

Front Squats

Leg Curls
(Kneeling)

Leg Extensions

Calf Press
Day 1: Push Power

Barbell Bench Reps Weight

Press

Barbell Overhead
Press

Incline Barbell
Bench Press

Cable Fly's

Overhead Tricep
Extension

Tricep Push Down

(Bar)

Day 2: Pull Power

Reps Weight
Barbell Deadlift

Barbell Row

Barbell Upright
Row
Wide Grip Lat Pull
Downs

Barbell Bicep
Curls

Dumbbell Curls

Day 3: Legs
Reps Weight
Barbell Squat

Front Squats

Leg Curls
(Kneeling)

Leg Extensions

Calf Press

Day 4: Push
Hypertrophy
Barbell Bench Reps Weight
Press

Incline Barbell
Bench Press
Dips

Dumbbell Shoulder
Press

Dumbbell Tricep
Extensions

Rope Pull Downs

Day 5: Pull
Hypertrophy
Reps Weight
Pull Ups

Dumbbell Row

Reverse Grip Lat

Pull Downs

Rope Face Pulls

Barbell Bicep
Curls

Dumbbell Bicep
Curls
Day 6: Legs
Reps Weight
Barbell Squat

Front Squats

Leg Curls
(Kneeling)

Leg Extensions

Calf Press