Full Body — Day 1

• Squats – 10
• Barbell Bench Press – 10
• Lat Pulldown – 10
• Dumbbell Shoulder Press – 12
• Plank – 45 sec

Full Body — Day 2

• Leg Press – 12
• Parallel Bar Dips – 10
• Bent-Over Barbell Row – 10
• Overhead Press (OHP) – 10
• Hyperextensions – 12

Full Body — Day 3

• Romanian Deadlift (RDL) – 10
• Incline Bench Press – 12
• Pull-ups (or gravitron) – 8
• Barbell Bicep Curl (barbell) – 12
• Abdominal Crunches – 20

Full Body — Day 4

• Squats – 10
• Close-Grip Bench Press – 10
• Lat Pulldown – 10
• Dumbbell Shoulder Press – 12
• Plank – 45 sec

Full Body — Day 5

• Leg Press – 12
• Parallel Bar Dips – 10
• Bent-Over Barbell Row – 10
• Overhead Press (OHP) – 10
• Hyperextensions – 12

Full Body — Day 6

• Romanian Deadlift (RDL) – 10
• Incline Bench Press – 12
• Pull-ups (or gravitron) – 8
• Barbell Bicep Curl (barbell) – 12
• Abdominal Crunches – 20

Full Body — Day 7

• Deadlift – 10
• Barbell Bench Press – 10
• Lat Pulldown – 10
• Dumbbell Shoulder Press – 12
• Plank – 60 sec

Full Body — Day 8

• Leg Extensions – 15
• Cable Crossover – 15
• Lateral Dumbbell Raises – 15
• Concentration Curl – 15
• Stability Ball Crunches – 20

Full Body — Day 9

• Leg Curls – 15
• Seated Cable Row – 15
• Face Pull – 15
• Tricep Cable Pushdown – 15
• Hanging Leg Raises – 15

Full Body — Day 10

• Standing Calf Raises (Machine) – 20
• Pullover – 15
• Arnold Press – 15
• Hammer Curls – 15
• Bicycle Crunches (lying) – 30

Full Body — Day 11

• Leg Extensions – 15
• Reverse Pec Deck – 15
• Lateral Dumbbell Raises – 15
• Skull Crushers (French Press) – 15
• Stability Ball Crunches – 20

Full Body — Day 12

• Leg Curls – 15
• Cable Crossover – 15
• Face Pull – 15
• Concentration Curl – 15
• Hanging Leg Raises – 15

Full Body — Day 13

• Standing Calf Raises (Machine) – 20
• Pullover – 15
• Arnold Press – 15
• Tricep Cable Pushdown – 15
• Bicycle Crunches (lying) – 30

Full Body — Day 14

• Hip Thrust – 15
• Reverse Pec Deck – 15
• Lateral Dumbbell Raises – 15
• Hammer Curls – 15
• Plank – 60 sec