One bodypart a day 5 days a week 2 on 1 off 3 on 1 off.
Structural Program
Week 1
Monday - Back Sets Reps
supported bent rows pyramid warm ups then 4x8
pulldowns to the front 5 10-12
one arm rows 4 8-10
seated rows 4 12-15
Tuesday - Chest
incline barbell pyramid warm ups then 4x8
incline DB press 4-6 6-10
*flat flies 5 8-10
*flat DB press 5 8-10
dips 3 max
Wednesday - OFF
Thursday - Shoulders
smith machine front press pyramid warm ups then 4x8
seated side laterals 5 8-10
bent laterals 5 10-12
up right rows 3 10-12
shrugs 3 10
Friday - Arms
close grip bench pyramid warm ups then 5x5
lying triceps extension 3 3
triceps pushdowns 4 4
alternate DB curls warm ups then 3x5, 1-2x8-10
preacher curls 3 8-10
alternate hammer curls 3 10-12
Saturday - Legs
squats pyramid warm ups then 4x15
leg press warm ups then 3x10-12
lying leg curls pyramid warm ups then 4x12-15
leg extensions 3 15
* - supersets
Week 2
Monday - Back Sets Reps
reverse grip bent rows pyramid warm ups then 5x6-8
seated rows 4 8-15
reverse grip pulldowns 4 8-10
pulldowns to chest 3-4 10-12
hammer one arm rows 3 8-10
Tuesday - Chest
incline barbell press pyramid warm ups then 5x4
flat DB press warm ups 4x6-8
seated chest press 4 8-10
pec dec 5 10-12
Wednesday - OFF
Thursday - Shoulders
2 arm DB press warm ups then 6x8-10
seated side laterals 3 8-12
upright rows 3 8-12
rear delt machine 5 12-15
Friday - Arms
Machine dips pyramid warm ups then 5x8-10
triceps extension machine 4 8-10
one arm DB extensions 2-3 6-10
alternate DB curls warm ups then 3x6
machine preacher curls 3-4 8-10
barbell curls 3 8-10
Saturday - Legs
squats pyramid warm ups then 5x5
lunges 5 6-10
lying leg curls Warm ups then 5x8-12
Week 3
Monday - Back Sets Reps
T-bar rows pyramid warm ups then 5x5
seated rows warm ups then 3x8-10
reverse grip pulldowns 3 8-10
pulldowns to the front 5 12-15
machine high grip row 3 8-10
Tuesday - Chest
bench press pyramid warm ups then 5x15,12,10,8,6
incline DB press 5 6-8
flat flies 5 8-10
dips 3 max
pec deck 3 12-15
Wednesday - OFF
Thursday - Shoulders
front press pyramid warm ups then 5x15,12,10,8,6
seated side laterals 5 8-10
rear delt machine warm ups then 4x8-10
front raise 3 8-10
bent lateral raise 3 12
Friday - Arms
lying triceps extension warm ups then 5x6-10
overhead rope 3 8-12
triceps pushdowns 4 8-10
preacher curls 6 6-8
alternate DB curls warm ups then 4, 6, 8, 10
DB concentration curls 1-2 10-12
Saturday - Legs
leg press warm ups then 3x6, 1x8-10, 1x12-15, 2-3x25+
lying leg curls warm ups then 4x8-10
lunges 4 8-12
Week 4
Monday - Back Sets Reps
bent over rows (optional grip) pyramid warm ups then 8x8
close grip pulldowns 5 6-8
pulldowns front 4 10-15
Tuesday - Chest
incline barbell press pyramid warm ups then 5x6-8
flat DB press warm ups then 5x6-8
pec dec 5 10-12
bench press 3 12-15
Wednesday - OFF
Thursday - Shoulders
smith machine front press pyramid warm ups then 5x8
seated side laterals warm ups then 5x10-12
front alternate raises 3 10-12
2 arm cable bent 5 12-15
Friday - Arms
alternate DB curls pyramid warm ups then 2x4, 1x6-8, 1x10
preacher curls warm ups 3x6-8
barbell curls 3 10
close grip bench warm ups 5x5
lying triceps extension 3 8-10
overhead rope 4 10-12
Saturday - Legs
hack squats pyramid warm ups then 5x15,12,10,8,6
lunges 3 6-10
deadlifts 3 8-10
leg extensions 3 12-15
lying leg curl 3 10-12
Week5
Monday - Back Sets Reps
T-bar rows pyramid warm ups then 5-6x6-10
reverse grip pulldowns 4 8-12
seated rows 4 8-10
wide grip gravitron 4 10-15
hammer close grip pull downs 3 10-12
Tuesday – Chest
incline DB press pyramid warm ups then 3x4, 2x6-8
flat DB press 5 8-12
seated chest press 1-2 sets then 1- strip set
pec deck 3 12-15
dips 3 max
Wednesday - OFF
Thursday - Shoulders
Standing front press pyramid warm ups then 5x5, 3x8
seated side laterals 4 8-10
upright rows 3-4 8-10
one arm cable bent 3 12-15
Friday - Arms
triceps pushdowns pyramid warm ups then 5x6-10
one arm DB extensions 3 8-10
lying triceps extension 3 10-12
preacher curls warm ups then 3x6, 2x8, hammer curls 3 8-10
DB concentration curls 3 6-8
Barbell curls 3 10
Saturday - Legs
hack squats or squats pyramid warm ups then 5x8
one legged leg press warm ups 3-4x10-12
lying leg curls warm ups 4x8-12
leg extension 4x15
dead lifts 3x12