Follow this muscle-maximizing four-week plan that’ll fill every workout with gut-busting intensity, you’ll enjoy watching your body change shape and size.
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The Workout
Week 1-2
Rest 60 seconds between exercises
Day 1: Lower body
Barbell back squat (5 sets, 6 reps)
One leg barbell squat (4 sets, 8-10 reps)
Glute ham raise (4 sets, 12-15 reps)
Donkey raise (2 sets, 10 reps)
5-sec eccentric Romanian deadlift (2 sets, 6 reps)
Day 2: Upper body
Barbell bench press: (4 sets, 6 reps)
Pull-ups (4 sets, 4-6 reps)
Half kneeling overhead press (4 sets, 10 reps)
Push-ups: (4 sets, max reps)
Lying triceps press (4 sets, 6 reps)
Day 3: Arms/abs
Standing biceps cable curl (3 sets, 12 reps)
Triceps pushdown (3 sets, 12 reps)
Close-grip barbell bench press (4 sets, 6-8 reps)
Straight-leg sit-up: (3 sets, 20 reps)
Hanging knee raise: (3 sets, 20 reps)
Day 4: Lower body
Sumo deadlift (5 sets, 6 reps)
Snatch-grip deadlift (2 sets, 10,8,6 reps)
Dumbbell reverse lunge (4 sets, 10 reps)
Goblet squat (1 set, 40 reps)
Leg extensions (3 sets, 12-15 reps)
Day 5: Upper body
Chin-up (5 sets, 10 reps)
Side lateral raise (4 sets, 6 reps)
Dumbbell shrug (4 sets, 6 reps)
Cable row: (4 sets, 10 reps)
Cable chest fly (4 sets, 10 reps)
Day 6: Arms/abs
Concentration curls (3 sets, 15 reps)
Seated dumbbell curl (4 sets, 6-8 reps)
Cable one arm tricep extension (3 sets, 15 reps)
Stability ball roll-out (3 sets, 12 reps)
Wall press dead-bug (3 sets, 10 reps)
Week 3-4
Rest 60 seconds between exercises
Day 1: Lower body
Front barbell squat (6 sets, 5 reps)
Barbell step up (4 sets, 8 reps)
Glute ham raise (4 sets, 8 reps)
Seated leg curls (3 sets, 12-15 reps)
Romanian deadlift (4 sets, 8 reps)
Day 2: Upper body
Side lateral raise (4 sets, 6 reps)
Overhead dumbbell press (4 sets, 8 reps)
Dumbbell bent-over row (4 sets, 8 reps)
Dumbbell chest press (4 sets, 8 reps)
Lying triceps press (4 sets, 6 reps)
Day 3: Arms/abs
Barbell roll-out (3 sets, 12 reps)
Triceps pushdown (3 sets, 12 reps)
Medicine-ball side throw (3 sets, 12 reps)
Knee pull in (3 sets, 12-20 reps or to failure)
Bear crawl (3 sets, 15 steps reps)
Day 4: Lower body
Weighted straight-leg sit-up (3 sets, 15 reps)
Hanging leg raise (3 sets, 20 reps)
Cable triceps press-down (3 sets, 12 reps)
Farmer’s carry (3 sets, 40 yards)
Reverse lunge (4 sets, 12-15 reps)
Day 5: Upper body
Chin-up w 3-sec hold at top (5 sets, 6 reps)
Incline bench press (4 sets, 8 reps)
Dumbbell front raise (4 sets, 8 reps)
Rope cable high row (4 sets, 8 reps)
Dumbbell chest fly (4 sets, 12 reps)
Day 6: Arm/abs
Dumbbell alternate bicep curl (4 sets, 6-8 reps)
Seated triceps press (3 sets, 8 reps)
Sit up (3 sets, 12-20 reps or to failure)
Knee pull in (3 sets, 12-20 reps or to failure)
Toe toucher (3 sets, 15-20 reps or to failure)