Week 1, Day 1: Legs

High Bar Barbell Squat
3 sets × 12 reps
Leg Press
3 sets × 15 reps
Dumbbell Lunge
3 sets × 10 reps
3 room lengths
Leg Extension
3 sets × 15 reps
Standing Calf Raise
5 sets × 15 reps
Knee Tuck
5 sets × 15 reps

Week 1, Day 2: Back & Biceps

Bentover Barbell Row
3 sets × 12 reps
Lat Pulldown
3 sets × 15 reps
Single Arm Dumbbell Row
3 sets × 15 reps
Straight Arm Pulldown
3 sets × 15 reps
Barbell Curl
3 sets × 15 reps
Dumbbell Hammer Curl
3 sets × 15 reps

Week 1, Day 3: Chest & Triceps

Barbell Flat Bench Press
3 sets × 12 reps
Dumbbell Incline Press
3 sets × 15 reps
Chest Dips
3 sets × 15 reps
Pec Fly Machine
3 sets × 15 reps
Tricep Bar Push Down
3 sets × 15 reps
Tricep Rope Push Down
3 sets × 15 reps

Week 1, Day 4: Posterior Chain

Conventional Barbell Deadlift
3 sets × 12 reps
Barbell Romanian Deadlift
3 sets × 15 reps
Lying Leg Curl Machine
3 sets × 15 reps
Dumbbell Bulgarian Split Squat
3 sets × 15 reps
Leg Press Calf Raise
5 sets × 15 reps
Ab Rollout
5 sets × 15 reps

Week 1, Day 5: Shoulders

Seated Dumbbell Shoulder Press
3 sets × 12 reps

Week 2, Day 1: Legs

High Bar Barbell Squat
3 sets × 12 reps
Leg Press
3 sets × 15 reps
Dumbbell Lunge
3 sets × 10 reps
3 room lengths
Leg Extension
3 sets × 15 reps
Standing Calf Raise
5 sets × 15 reps
Knee Tuck
5 sets × 15 reps

Week 2, Day 2: Back & Biceps

Bentover Barbell Row
3 sets × 12 reps
Lat Pulldown
3 sets × 15 reps
Single Arm Dumbbell Row
3 sets × 15 reps
Straight Arm Pulldown
3 sets × 15 reps
Barbell Curl
3 sets × 15 reps
Dumbbell Hammer Curl
3 sets × 15 reps

Week 2, Day 3: Chest & Triceps

Barbell Flat Bench Press
3 sets × 12 reps
Dumbbell Incline Press
3 sets × 15 reps
Chest Dips
3 sets × 15 reps
Pec Fly Machine
3 sets × 15 reps
Tricep Bar Push Down
3 sets × 15 reps
Tricep Rope Push Down
3 sets × 15 reps

Week 2, Day 4: Posterior Chain

Conventional Barbell Deadlift
3 sets × 12 reps
Barbell Romanian Deadlift
3 sets × 15 reps
Lying Leg Curl Machine
3 sets × 15 reps
Dumbbell Bulgarian Split Squat
3 sets × 15 reps
Leg Press Calf Raise
5 sets × 15 reps
Ab Rollout
5 sets × 15 reps

Week 2, Day 5: Shoulders

Seated Dumbbell Shoulder Press
3 sets × 12 reps
Dumbbell Lateral Raise
3 sets × 15 reps
Dumbbell Front Raise
3 sets × 15 reps
Rear Delt Fly Machine
3 sets × 15 reps
Barbell Trap Shrug
3 sets × 15 reps
Cable External Rotation
3 sets × 15 reps

Week 3, Day 1: Legs

High Bar Barbell Squat
3 sets × 12 reps
Leg Press
3 sets × 15 reps
Dumbbell Lunge
3 sets × 10 reps
3 room lengths
Leg Extension
3 sets × 15 reps
Standing Calf Raise
5 sets × 15 reps
Knee Tuck
5 sets × 15 reps

Week 3, Day 2: Back & Biceps

Bentover Barbell Row
3 sets × 12 reps
Lat Pulldown
3 sets × 15 reps
Single Arm Dumbbell Row
3 sets × 15 reps
Straight Arm Pulldown
3 sets × 15 reps
Barbell Curl
3 sets × 15 reps
Dumbbell Hammer Curl
3 sets × 15 reps

Week 3, Day 3: Chest & Triceps

Barbell Flat Bench Press
3 sets × 12 reps
Dumbbell Incline Press
3 sets × 15 reps
Chest Dips
3 sets × 15 reps
Pec Fly Machine
3 sets × 15 reps
Tricep Bar Push Down
3 sets × 15 reps
Tricep Rope Push Down
3 sets × 15 reps

Week 3, Day 4: Posterior Chain

Conventional Barbell Deadlift
3 sets × 12 reps
Barbell Romanian Deadlift
3 sets × 15 reps
Lying Leg Curl Machine
3 sets × 15 reps
Dumbbell Bulgarian Split Squat
3 sets × 15 reps
Leg Press Calf Raise
5 sets × 15 reps
Ab Rollout
5 sets × 15 reps

Week 3, Day 5: Shoulders

Seated Dumbbell Shoulder Press
3 sets × 12 reps
Dumbbell Lateral Raise
3 sets × 15 reps
Dumbbell Front Raise
3 sets × 15 reps
Rear Delt Fly Machine
3 sets × 15 reps
Barbell Trap Shrug
3 sets × 15 reps
Cable External Rotation
3 sets × 15 reps

Week 4, Day 1: Legs

High Bar Barbell Squat
3 sets × 12 reps
Leg Press
3 sets × 15 reps
Dumbbell Lunge
3 sets × 10 reps
3 room lengths
Leg Extension
3 sets × 15 reps
Standing Calf Raise
5 sets × 15 reps
Knee Tuck
5 sets × 15 reps

Week 4, Day 2: Back & Biceps

Bentover Barbell Row
3 sets × 12 reps
Lat Pulldown
3 sets × 15 reps
Single Arm Dumbbell Row
3 sets × 15 reps
Straight Arm Pulldown
3 sets × 15 reps
Barbell Curl
3 sets × 15 reps
Dumbbell Hammer Curl
3 sets × 15 reps

Week 4, Day 3: Chest & Triceps

Barbell Flat Bench Press
3 sets × 12 reps
Dumbbell Incline Press
3 sets × 15 reps
Chest Dips
3 sets × 15 reps
Pec Fly Machine
3 sets × 15 reps
Tricep Bar Push Down
3 sets × 15 reps
Tricep Rope Push Down
3 sets × 15 reps

Week 4, Day 4: Posterior Chain

Conventional Barbell Deadlift
3 sets × 12 reps
Barbell Romanian Deadlift
3 sets × 15 reps
Lying Leg Curl Machine
3 sets × 15 reps
Dumbbell Bulgarian Split Squat
3 sets × 15 reps
Leg Press Calf Raise
5 sets × 15 reps
Ab Rollout
5 sets × 15 reps

Week 4, Day 5: Shoulders

Seated Dumbbell Shoulder Press
3 sets × 12 reps
Dumbbell Lateral Raise
3 sets × 15 reps
Dumbbell Front Raise
3 sets × 15 reps
Rear Delt Fly Machine
3 sets × 15 reps
Barbell Trap Shrug
3 sets × 15 reps
Cable External Rotation
3 sets × 15 reps

Week 5, Day 1: Legs

High Bar Barbell Squat
3 sets × 10 reps
Leg Press
3 sets × 12 reps
Leg Extension
3 sets × 12 reps
Standing Calf Raise
5 sets × 12 reps
Knee Tuck
5 sets × 12 reps
Plank
3 sets × 60 seconds

Week 5, Day 2: Back & Biceps

Bentover Barbell Row
3 sets × 10 reps
Lat Pulldown
3 sets × 12 reps
Seated Cable Row
3 sets × 12 reps
Straight Arm Pulldown
3 sets × 12 reps
Dumbbell Curl
3 sets × 12 reps
Dumbbell Hammer Curl
3 sets × 12 reps

Week 5, Day 3: Chest & Triceps

Barbell Flat Bench Press
3 sets × 10 reps
Incline Bench Press
3 sets × 12 reps
Machine Chest Press
3 sets × 12 reps
Pec Fly Machine
3 sets × 12 reps
Tricep Bar Push Down
3 sets × 12 reps
Tricep Rope Push Down
3 sets × 12 reps

Week 5, Day 4: Posterior Chain

Barbell Romanian Deadlift
3 sets × 10 reps
Lying Leg Curl Machine
3 sets × 12 reps
Hip Thrust
3 sets × 12 reps
Hip Abduction Machine
3 sets × 12 reps
Leg Press Calf Raise
5 sets × 12 reps
Ab Rollout
5 sets × 12 reps

Week 5, Day 5: Shoulders

Seated Dumbbell Shoulder Press
3 sets × 10 reps
Dumbbell Lateral Raise
3 sets × 12 reps
Shoulder Press Machine
3 sets × 12 reps
Rear Delt Fly Machine
3 sets × 12 reps
Barbell Trap Shrug
3 sets × 12 reps
Cable External Rotation
3 sets × 12 reps

Week 6, Day 1: Legs

High Bar Barbell Squat
3 sets × 10 reps
Leg Press
3 sets × 12 reps
Leg Extension
3 sets × 12 reps
Standing Calf Raise
5 sets × 12 reps
Knee Tuck
5 sets × 12 reps
Plank
3 sets × 60 seconds

Week 6, Day 2: Back & Biceps

Bentover Barbell Row
3 sets × 10 reps
Lat Pulldown
3 sets × 12 reps
Seated Cable Row
3 sets × 12 reps
Straight Arm Pulldown
3 sets × 12 reps
Dumbbell Curl
3 sets × 12 reps
Dumbbell Hammer Curl
3 sets × 12 reps

Week 6, Day 3: Chest & Triceps

Barbell Flat Bench Press
3 sets × 10 reps
Incline Bench Press
3 sets × 12 reps
Machine Chest Press
3 sets × 12 reps
Pec Fly Machine
3 sets × 12 reps
Tricep Bar Push Down
3 sets × 12 reps
Tricep Rope Push Down
3 sets × 12 reps

Week 6, Day 4: Posterior Chain

Barbell Romanian Deadlift
3 sets × 10 reps
Lying Leg Curl Machine
3 sets × 12 reps
Hip Thrust
3 sets × 12 reps
Hip Abduction Machine
3 sets × 12 reps
Leg Press Calf Raise
5 sets × 12 reps
Ab Rollout
5 sets × 12 reps

Week 6, Day 5: Shoulders

Seated Dumbbell Shoulder Press
3 sets × 10 reps
Dumbbell Lateral Raise
3 sets × 12 reps
Shoulder Press Machine
3 sets × 12 reps
Rear Delt Fly Machine
3 sets × 12 reps
Barbell Trap Shrug
3 sets × 12 reps
Cable External Rotation
3 sets × 12 reps

Week 7, Day 1: Legs

High Bar Barbell Squat
3 sets × 10 reps
Leg Press
3 sets × 12 reps
Leg Extension
3 sets × 12 reps
Standing Calf Raise
5 sets × 12 reps
Knee Tuck
5 sets × 12 reps
Plank
3 sets × 60 seconds

Week 7, Day 2: Back & Biceps

Bentover Barbell Row
3 sets × 10 reps
Lat Pulldown
3 sets × 12 reps
Seated Cable Row
3 sets × 12 reps
Straight Arm Pulldown
3 sets × 12 reps
Dumbbell Curl
3 sets × 12 reps
Dumbbell Hammer Curl
3 sets × 12 reps

Week 7, Day 3: Chest & Triceps

Barbell Flat Bench Press
3 sets × 10 reps
Incline Bench Press
3 sets × 12 reps
Machine Chest Press
3 sets × 12 reps
Pec Fly Machine
3 sets × 12 reps
Tricep Bar Push Down
3 sets × 12 reps
Tricep Rope Push Down
3 sets × 12 reps

Week 7, Day 4: Posterior Chain

Barbell Romanian Deadlift
3 sets × 10 reps
Lying Leg Curl Machine
3 sets × 12 reps
Hip Thrust
3 sets × 12 reps
Hip Abduction Machine
3 sets × 12 reps
Leg Press Calf Raise
5 sets × 12 reps
Ab Rollout
5 sets × 12 reps

Week 7, Day 5: Shoulders

Seated Dumbbell Shoulder Press
3 sets × 10 reps
Dumbbell Lateral Raise
3 sets × 12 reps
Shoulder Press Machine
3 sets × 12 reps
Rear Delt Fly Machine
3 sets × 12 reps
Barbell Trap Shrug
3 sets × 12 reps
Cable External Rotation
3 sets × 12 reps

Week 8, Day 1: Legs

High Bar Barbell Squat
3 sets × 10 reps
Leg Press
3 sets × 12 reps
Leg Extension
3 sets × 12 reps
Standing Calf Raise
5 sets × 12 reps
Knee Tuck
5 sets × 12 reps
Plank
3 sets × 60 seconds

Week 8, Day 2: Back & Biceps

Bentover Barbell Row
3 sets × 10 reps
Lat Pulldown
3 sets × 12 reps
Seated Cable Row
3 sets × 12 reps
Straight Arm Pulldown
3 sets × 12 reps
Dumbbell Curl
3 sets × 12 reps
Dumbbell Hammer Curl
3 sets × 12 reps

Week 8, Day 3: Chest & Triceps

Barbell Flat Bench Press
3 sets × 10 reps
Incline Bench Press
3 sets × 12 reps
Machine Chest Press
3 sets × 12 reps
Pec Fly Machine
3 sets × 12 reps
Tricep Bar Push Down
3 sets × 12 reps
Tricep Rope Push Down
3 sets × 12 reps

Week 8, Day 4: Posterior Chain

Barbell Romanian Deadlift
3 sets × 10 reps
Lying Leg Curl Machine
3 sets × 12 reps
Hip Thrust
3 sets × 12 reps
Hip Abduction Machine
3 sets × 12 reps
Leg Press Calf Raise
5 sets × 12 reps
Ab Rollout
5 sets × 12 reps

Week 8, Day 5: Shoulders

Seated Dumbbell Shoulder Press
3 sets × 10 reps
Dumbbell Lateral Raise
3 sets × 12 reps
Shoulder Press Machine
3 sets × 12 reps
Rear Delt Fly Machine
3 sets × 12 reps
Barbell Trap Shrug
3 sets × 12 reps
Cable External Rotation
3 sets × 12 reps

Week 9, Day 1: Legs

High Bar Barbell Squat
4 sets × 8 reps
Leg Press
4 sets × 10 reps
Leg Extension
3 sets × 10 reps
Dumbbell Lunge
3 sets × 10 reps
Standing Calf Raise
5 sets × 10 reps
Weighted Knee Tuck
5 sets × 10 reps

Week 9, Day 2: Back & Biceps

Bentover Barbell Row
4 sets × 8 reps
Close Grip Lat Pulldown
4 sets × 10 reps
Single Arm Dumbbell Row
3 sets × 10 reps
Straight Arm Pulldown
3 sets × 10 reps
Preacher Curl
3 sets × 10 reps
Cable Hammer Curl
3 sets × 10 reps

Week 9, Day 3: Chest & Triceps

Barbell Flat Bench Press
4 sets × 8 reps
Dumbbell Incline Press
4 sets × 10 reps
Chest Dips
3 sets × 10 reps
Pec Fly Machine
3 sets × 10 reps
Dumbbell Skull Crusher
3 sets × 10 reps
Tricep Rope Push Down
3 sets × 10 reps

Week 9, Day 4: Posterior Chain

Barbell Romanian Deadlift
4 sets × 8 reps
Lying Leg Curl Machine
4 sets × 10 reps
Dumbbell Bulgarian Split Squat
3 sets × 10 reps
Hip Abduction Machine
3 sets × 10 reps
Leg Press Calf Raise
5 sets × 10 reps
Ab Rollout
5 sets × 10 reps

Week 9, Day 5: Shoulders

Seated Dumbbell Shoulder Press
4 sets × 8 reps
Dumbbell Lateral Raise
4 sets × 10 reps
Dumbbell Front Raise
3 sets × 10 reps
Rear Delt Fly Machine
3 sets × 10 reps
Dumbbell Shrug
3 sets × 10 reps
Cable External Rotation
3 sets × 10 reps

Week 10, Day 1: Legs

High Bar Barbell Squat
4 sets × 8 reps
Leg Press
4 sets × 10 reps
Leg Extension
3 sets × 10 reps
Dumbbell Lunge
3 sets × 10 reps
Standing Calf Raise
5 sets × 10 reps
Weighted Knee Tuck
5 sets × 10 reps

Week 10, Day 2: Back & Biceps

Bentover Barbell Row
4 sets × 8 reps
Close Grip Lat Pulldown
4 sets × 10 reps
Single Arm Dumbbell Row
3 sets × 10 reps
Straight Arm Pulldown
3 sets × 10 reps
Preacher Curl
3 sets × 10 reps
Cable Hammer Curl
3 sets × 10 reps

Week 10, Day 3: Chest & Triceps

Barbell Flat Bench Press
4 sets × 8 reps
Dumbbell Incline Press
4 sets × 10 reps
Chest Dips
3 sets × 10 reps
Pec Fly Machine
3 sets × 10 reps
Dumbbell Skull Crusher
3 sets × 10 reps
Tricep Rope Push Down
3 sets × 10 reps

Week 10, Day 4: Posterior Chain

Barbell Romanian Deadlift
4 sets × 8 reps
Lying Leg Curl Machine
4 sets × 10 reps
Dumbbell Bulgarian Split Squat
3 sets × 10 reps
Hip Abduction Machine
3 sets × 10 reps
Leg Press Calf Raise
5 sets × 10 reps
Ab Rollout
5 sets × 10 reps

Week 10, Day 5: Shoulders

Seated Dumbbell Shoulder Press
4 sets × 8 reps
Dumbbell Lateral Raise
4 sets × 10 reps
Dumbbell Front Raise
3 sets × 10 reps
Rear Delt Fly Machine
3 sets × 10 reps
Dumbbell Shrug
3 sets × 10 reps
Cable External Rotation
3 sets × 10 reps

Week 11, Day 1: Legs

High Bar Barbell Squat
4 sets × 8 reps
Leg Press
4 sets × 10 reps
Leg Extension
3 sets × 10 reps
Dumbbell Lunge
3 sets × 10 reps
Standing Calf Raise
5 sets × 10 reps
Weighted Knee Tuck
5 sets × 10 reps

Week 11, Day 2: Back & Biceps

Bentover Barbell Row
4 sets × 8 reps
Close Grip Lat Pulldown
4 sets × 10 reps
Single Arm Dumbbell Row
3 sets × 10 reps
Straight Arm Pulldown
3 sets × 10 reps
Preacher Curl
3 sets × 10 reps
Cable Hammer Curl
3 sets × 10 reps

Week 11, Day 3: Chest & Triceps

Barbell Flat Bench Press
4 sets × 8 reps
Dumbbell Incline Press
4 sets × 10 reps
Chest Dips
3 sets × 10 reps
Pec Fly Machine
3 sets × 10 reps
Dumbbell Skull Crusher
3 sets × 10 reps
Tricep Rope Push Down
3 sets × 10 reps

Week 11, Day 4: Posterior Chain

Barbell Romanian Deadlift
4 sets × 8 reps
Lying Leg Curl Machine
4 sets × 10 reps
Dumbbell Bulgarian Split Squat
3 sets × 10 reps
Hip Abduction Machine
3 sets × 10 reps
Leg Press Calf Raise
5 sets × 10 reps
Ab Rollout
5 sets × 10 reps

Week 11, Day 5: Shoulders

Seated Dumbbell Shoulder Press
4 sets × 8 reps
Dumbbell Lateral Raise
4 sets × 10 reps
Dumbbell Front Raise
3 sets × 10 reps
Rear Delt Fly Machine
3 sets × 10 reps
Dumbbell Shrug
3 sets × 10 reps
Cable External Rotation
3 sets × 10 reps

Week 12, Day 1: Legs

High Bar Barbell Squat
4 sets × 8 reps
Leg Press
4 sets × 10 reps
Leg Extension
3 sets × 10 reps
Dumbbell Lunge
3 sets × 10 reps
Standing Calf Raise
5 sets × 10 reps
Weighted Knee Tuck
5 sets × 10 reps

Week 12, Day 2: Back & Biceps

Bentover Barbell Row
4 sets × 8 reps
Close Grip Lat Pulldown
4 sets × 10 reps
Single Arm Dumbbell Row
3 sets × 10 reps
Straight Arm Pulldown
3 sets × 10 reps
Preacher Curl
3 sets × 10 reps
Cable Hammer Curl
3 sets × 10 reps

Week 12, Day 3: Chest & Triceps

Barbell Flat Bench Press
4 sets × 8 reps
Dumbbell Incline Press
4 sets × 10 reps
Chest Dips
3 sets × 10 reps
Pec Fly Machine
3 sets × 10 reps
Dumbbell Skull Crusher
3 sets × 10 reps
Tricep Rope Push Down
3 sets × 10 reps

Week 12, Day 4: Posterior Chain

Barbell Romanian Deadlift
4 sets × 8 reps
Lying Leg Curl Machine
4 sets × 10 reps
Dumbbell Bulgarian Split Squat
3 sets × 10 reps
Hip Abduction Machine
3 sets × 10 reps
Leg Press Calf Raise
5 sets × 10 reps
Ab Rollout
5 sets × 10 reps

Week 12, Day 5: Shoulders

Seated Dumbbell Shoulder Press
4 sets × 8 reps
Dumbbell Lateral Raise
4 sets × 10 reps
Dumbbell Front Raise
3 sets × 10 reps
Rear Delt Fly Machine
3 sets × 10 reps
Dumbbell Shrug
3 sets × 10 reps
Cable External Rotation
3 sets × 10 reps

Forged PT1

Dumbbell Lateral Raise

Dumbbell Front Raise

Rear Delt Fly Machine

Barbell Trap Shrug

Cable External Rotation

Week 2, Day 1: Legs

High Bar Barbell Squat

Leg Press

Dumbbell Lunge

Leg Extension

Standing Calf Raise

Knee Tuck

Week 2, Day 2: Back & Biceps

Bentover Barbell Row

Lat Pulldown

Single Arm Dumbbell Row

Straight Arm Pulldown

Barbell Curl

Dumbbell Hammer Curl

Week 2, Day 3: Chest & Triceps

Barbell Flat Bench Press

Dumbbell Incline Press

Chest Dips

Pec Fly Machine

Tricep Bar Push Down

Tricep Rope Push Down

Week 2, Day 4: Posterior Chain

Conventional Barbell Deadlift

Barbell Romanian Deadlift

Lying Leg Curl Machine

Dumbbell Bulgarian Split Squat

Leg Press Calf Raise

Ab Rollout

Week 2, Day 5: Shoulders

Seated Dumbbell Shoulder Press

Dumbbell Lateral Raise

Dumbbell Front Raise

Rear Delt Fly Machine

Barbell Trap Shrug

Cable External Rotation

Week 3, Day 1: Legs

High Bar Barbell Squat

Leg Press

Dumbbell Lunge

Leg Extension

Standing Calf Raise

Knee Tuck

Week 3, Day 2: Back & Biceps

Bentover Barbell Row

Lat Pulldown

Single Arm Dumbbell Row

Straight Arm Pulldown

Barbell Curl

Dumbbell Hammer Curl

Week 3, Day 3: Chest & Triceps

Barbell Flat Bench Press

Dumbbell Incline Press

Chest Dips

Pec Fly Machine

Tricep Bar Push Down

Tricep Rope Push Down

Week 3, Day 4: Posterior Chain

Conventional Barbell Deadlift

Barbell Romanian Deadlift

Lying Leg Curl Machine

Dumbbell Bulgarian Split Squat

Leg Press Calf Raise

Ab Rollout

Week 3, Day 5: Shoulders

Seated Dumbbell Shoulder Press

Dumbbell Lateral Raise

Dumbbell Front Raise

Rear Delt Fly Machine

Barbell Trap Shrug

Cable External Rotation

Week 4, Day 1: Legs

High Bar Barbell Squat

Leg Press

Dumbbell Lunge