Workout one – Upper Body
Chin-ups/pull-ups (weighted if you can do more than 12)
Workout two – Lower Body & Core
Try to stay within the 8-12 rep range for all exercises, but don’t worry if, for your first couple of workouts, you go above 12 reps. Doing just one set means that you may be able to do more reps than you expected. Just keep going until you are unable to continue. Adjust the weights so that, next time, you are back within the 8-12 rep range.
Day #1: Chest Day
Barbell bench press – 4 x 6-8
Dumbbell incline bench press 3 x 10
Cable crossover fly – 3 x 12
Dip – 4 x 12
Push up – 4 x AMRAP (as many reps as possible)
Day #2: Back Day
Bent over barbell row – 4 x 6-8
Seated cable row – 3 x 10
Lat pulldown – 3 x 12
Dumbbell shrug – 4 x 12-15
Pull up – 4 x AMRAP (as many reps as possible)
Day #3: Leg Day
Back squat – 4 x 6-8
Romanian deadlift – 4 x 6-8
Barbell hip thrust – 4 x 10
Leg extension – 3 x 12
Leg curl – 3 x 12
Day #4: Arm Day
Close-grip bench press – 4 x 6-8
Barbell curl – 4 x 6-8
Cable rope tricep extension – 3 x 10
EZ-bar curl – 3 x 10
Diamond push up – 3 x AMRAP (as many reps as possible)
Hammer curls – 2 x 12 (per arm)
Day #5: Shoulder and Core Day
Barbell shoulder press – 4 x 6-8
Dumbbell shoulder press – 3 x 10
Front plate raise – 3 x 12
Cable face pull – 4 x 12
Ab rollout – 4 x 10-12
Hanging knee raise – 4 x 10-12