POG:

5 DAY SPLIT
Monday: Chest & Tris

Incline Barbell Bench Press
6 sets PYRAMID STYLE
(INCREASE):
(20 reps, 12-15 reps, 10-15
reps, 8-12 reps, 8-12 reps, 4-6
reps)
Incline Dumbbell Bench Press
3 sets of 8-10 reps
Incline Hammer Strength
Press/Flat Bench Press
4 sets of 10 reps
Machine Press/Decline Press
4 sets of 10 reps
Cable Crossover (Low)
3 sets of double failure (Cross
hands > touch hands)
Standing Pec Fly/Flat
Dumbbell Flies
3 sets of 12 reps
Cable Crossover
(High)/Decline Dumbbell
Crossover
3 sets of 12 reps
Rope Pressdown
4 sets of 8-12 reps
Skullcrushers
4 sets of 8-12 reps
Reverse Grip
Pressdown/Dumbbell
Kickbacks
4 sets of 10 reps (each arm)
Standing Calve Raise
5 sets of 10-15 reps

Tuesday: Leg Day (Quads)

SUPERSET: Leg Extensions &
Lying Leg Curl
5 sets of 10-15 reps
Front Squat
5 sets PYRAMID STYLE
(INCREASE): to failure
Leg Press
4 sets of 20 reps > 1 set of 8-
10 reps > 4 drop sets to
failure
SUPERSET: Seated Leg Curl &
Lying Leg Curl
4 sets of 10-12 reps
Walking Lunges
4 sets of 24 reps

Wednesday: Back & Bis

Dumbbell Pullover
4 sets of 8-10 reps
Straight Arm Pulldown
3 sets of 8-10 reps
Lat Pulldown
3 sets of 8-10 reps
Behind Neck Lat Pulldown
3 sets of 8-10 reps
Reverse Grip Pulldown
3 sets of 8-10 reps
Close Grip Pulldown
3 sets of 8-10 reps
Dumbbell Rows
3 sets of 8-10 reps (each arm)
Barbell/Dumbbell Bent Over
Rows
4 sets of 8-10 reps
Seated Cable Row
3 sets of 8-10 reps
Rack Pulls/Deadlift
3 sets of 6-8 reps
Reverse Cable Curl/Dumbbell
Hammer Curl
4 sets of 8-10 reps (each arm)
Sweet 16s
4 sets of 8x8 reps

Thursday: Legs (Glutes & Hams)

Leg Extensions
5 sets of 15-20 reps
Leg Press (Wide Stance)
4 sets of 12 reps
Barbell Hack Squat (Close
Stance)
4 sets of 12 reps
Walking Lunges
4 sets of 24 steps (12 each
leg)
S.L.D/Romanian Deadlifts
4 sets of 12 reps
Lying Ham Curl
4 sets of 12 reps
SUPERSET: Goblet Squat &
Seated Ham Curl
4 sets of 12 reps

Friday: Delts & Traps

Cable Side Raises
4 sets of 12 reps (each arm)
Seated Side Raises
4 sets of 12 reps
Side Raises (arms bent)
4 sets of 12 reps
Incline Front Raises
4 sets of 12 reps (each arm)
SUPERSET: Face Pulls & Plate
Front Raises
4 sets of 12 reps
Rear Delt Fly
4 sets of 12 reps
Machine Shoulder
Press/Seated Dumbbell
Shoulder Press
4 sets of 8-12 reps
Military Press
4 sets of 8-12 reps
Upright Row
4 sets of 8-12 reps
Shrugs (Dumbbells)