The time between working sets is something often referred to as “active rest.”
Day 1
Back Focused
| Exercise | Sets | Reps | |
| Medium-Grip Pulldown | 5 | 20, 17, 14, 11, 8 | |
| -superset with- Seated Lateral Raise | 4 | 15 | |
| Seated Straight Bar Cable Row | 4 | 16, 14, 12, 10 | |
| -superset with Push-up | 3 | 15 | |
| Supported Dumbbell Row | 4 | 14, 12, 10 | |
| Incline Dumbbell Press | 3 | 15 | |
| Cross-Bench Dumbbell Pullover | 4 | 12 | |
| -superset with Push-up Off Bench | 3 | 15 | |
| Back Extension | 4 | 15-20 |
| Exercise | Sets | Reps | |
| EZ-Bar Curl | 3 | 20, 16, 12 | |
| -superset with- Bench Dip | 2 | 15 | |
| Spider Curl | 3 | 14, 12, 10 | |
| -superset with Narrow Knuckle Push-up | 2 | 15 | |
| Reverse Cable Curl | 3 | 15 | |
| Pushdown | 2 | 15 | |
| EZ-Bar Curl | 1 | REST-PAUSE TO 35 |
Day 2
Chest-Focused
| Exercise | Sets | Reps | |
| Dip | 4 | TO FAILURE | |
| -superset with- Dip Bar Inverted Rows/TRX Row | 3 | 15 | |
| Incline Dumbbell Press | 4 | 14, 12, 10, 8 | |
| -superset with Supported Dumbbell Row | 3 | 15 | |
| Flat Bench Dumbbell Press | 3 | 14, 12, 10 | |
| -superset with Seated Lateral Raise | 2 | 15 | |
| Pec Deck | 3 | 15 | |
| -superset with Reverse Pec Deck | 2 | 15 | |
| Push-ups | 1 | REST-PAUSE TO 50 |
Triceps-Focused
| Exercise | Sets | Reps | |
| Pushdown | 3 | 20, 16, 12 | |
| -superset with Cable Curl | 2 | 15 | |
| Lying Extension | 3 | 14, 12, 10 | |
| -superset with Drag Curl | 2 | 15 | |
| Dip Machine/Weighted Bench Dip | 3 | 15 | |
| -superset with Standing Dumbbell Curl | 2 | 15 | |
| Narrow Knuckle Push-up | 1 | REST-PAUSE TO 35 |
Calves
| Exercise | Sets | Reps | |
| Seated Calf Raise | 3 | 20, 15, 10 | |
| Standing Calf Raise** | 3 | 20, 15, 10 |
Abs
| Exercise | Sets | Reps | |
| One-Arm Cable Crunch | 3/Side | 15-20 | |
| Ab Wheel | 2 | TO FAILURE |
Day 3
Thighs
| Exercise | Sets | Reps | |
| Leg Extension | 4 | 20, 17, 14, 11 | |
| -superset with- Lying Leg Curl | 3 | 15 | |
| Lying Leg Curl | 2 | 15 | |
| -superset with Leg Extension | 4 | 8-10 | |
| Squat* | 4 | 17, 14, 11, 8 | |
| Stiff-Leg Deadlift | 4 | 12 | |
| Wide-Stance Leg Press | 4 | 17, 14, 11, 8 | |
| -superset with Abductor Machine | 3 | 15 | |
| Dumbbell Walking Lunge | 1 | TO FAILURE |
| Exercise | Sets | Reps | |
| Seated Lateral Raise | 4 | 20, 16, 12, 8 | |
| -superset with Flat-Bench Flye | 3 | 15 | |
| Bentover Lateral Raise | 4 | 16, 14, 12, 10 | |
| -superset with Push-up | 3 | 15 | |
| Wide-Grip Upright Row | 3 | 14, 12, 10 | |
| -superset with Barbell Curl | 2 | 15 | |
| Seated Press | 3 | 14, 12, 10 | |
| Shrug | 2 | 15 |
