Full Body — Day 1

• Squats – 10
• Barbell Bench Press – 10
• Bent-Over Barbell Row – 10
• Overhead Press (OHP) – 10
• Romanian Deadlift (RDL) – 12
• Parallel Bar Dips – 10
• Pull-ups (or gravitron) – 8
• Calf Raises – 20
• Lateral Dumbbell Raises – 15
• Tricep Cable Pushdown – 15
• Barbell Bicep Curl (barbell) – 12
• Hyperextensions – 15
• Farmer's Walk – 2 min
• Plank – 90 sec
• Abdominal Crunches – 30

Full Body — Day 2

• Leg Press – 12
• Incline Bench Press – 12
• Lat Pulldown – 10
• Dumbbell Shoulder Press – 12
• Deadlift – 10
• Close-Grip Bench Press – 10
• Seated Cable Row – 12
• Lunges – 12 (per leg)
• Cable Crossover – 15
• Pullover (dumbbell) – 15
• Hammer Curls – 12
• Skull Crushers (French Press) – 15
• Hanging Leg Raises – 15
• Jump Rope – 3 min
• Superman Exercise – 15

Full Body — Day 3

• Front Squat – 12
• Barbell Bench Press – 10
• Pull-ups (or gravitron) – 8
• Arnold Press – 12
• Romanian Deadlift (RDL) – 12
• Parallel Bar Dips – 10
• Behind-the-Neck Lat Pulldown – 12
• Seated Calf Raises – 20
• Lateral Dumbbell Raises – 15
• Face Pull – 15
• Concentration Curl – 15
• Tricep Cable Pushdown – 15
• Plank – 90 sec
• Stability Ball Crunches – 20
• Bicycle Crunches – 10 min

Full Body — Day 4

• Squats – 10
• Incline Bench Press – 12
• Bent-Over Barbell Row – 10
• Overhead Press (OHP) – 10
• Leg Press – 12
• Close-Grip Bench Press – 10
• Seated Cable Row – 12
• Lunges – 12 (per leg)
• Cable Crossover – 15
• Reverse Pec Deck – 15
• Hammer Curls – 12
• Skull Crushers (French Press) – 15
• Hip Thrust – 15
• Farmer's Walk – 2 min
• Hanging Leg Raises – 15

Full Body — Day 5

• Deadlift – 10
• Barbell Bench Press – 10
• Lat Pulldown – 10
• Dumbbell Shoulder Press – 12
• Front Squat – 12
• Parallel Bar Dips – 10
• Face Pull – 15
• Calf Raises – 20
• Lateral Dumbbell Raises – 15
• Pullover (dumbbell) – 15
• Barbell Bicep Curl (barbell) – 12
• Tricep Cable Pushdown – 15
• Hyperextensions – 15
• Plank – 90 sec
• Abdominal Crunches – 30

Full Body — Day 6

• Leg Press – 12
• Incline Bench Press – 12
• Bent-Over Barbell Row – 10
• Overhead Press (OHP) – 10
• Romanian Deadlift (RDL) – 12
• Pull-ups (or gravitron) – 8
• Close-Grip Bench Press – 10
• Leg Curls – 15
• Cable Crossover – 15
• Reverse Pec Deck – 15
• Hammer Curls – 12
• Skull Crushers (French Press) – 15
• Hanging Leg Raises – 15
• Jump Rope – 3 min
• Bicycle Crunches – 10 min

Full Body — Day 7

• Squats – 10
• Barbell Bench Press – 10
• Lat Pulldown – 10
• Dumbbell Shoulder Press – 12
• Deadlift – 10
• Parallel Bar Dips – 10
• Seated Cable Row – 12
• Calf Raises – 20
• Lateral Dumbbell Raises – 15
• Pullover (dumbbell) – 15
• Barbell Bicep Curl (barbell) – 12
• Tricep Cable Pushdown – 15
• Hip Thrust – 15
• Stability Ball Crunches – 20
• Superman Exercise – 15

Full Body — Day 8

• Leg Extensions – 15
• Leg Curls – 15
• Cable Crossover – 15
• Reverse Pec Deck – 15
• Lateral Dumbbell Raises – 15
• Arnold Press – 15
• Face Pull – 15
• Concentration Curl – 15
• Skull Crushers (French Press) – 15
• Seated Calf Raises – 20
• Stability Ball Crunches – 20
• Hanging Leg Raises – 15
• Bent-Over Lateral Raise – 20
• Jump Rope – 3 min
• Plank – 90 sec

Full Body — Day 9

• Hip Thrust – 15
• Leg Extensions – 15
• Pullover – 15
• Seated Cable Row – 15
• Lateral Dumbbell Raises – 15
• Arnold Press – 12
• Hammer Curls – 15
• Tricep Cable Pushdown – 15
• Standing Calf Raises (Machine) – 20
• Abdominal Crunches – 30
• Hyperextensions – 15
• Superman Exercise – 15
• Dumbbell Shoulder Press – 12
• Bicycle Crunches (lying) – 30
• Bar Hang – 60 sec

Full Body — Day 10

• Leg Curls – 15
• Romanian Deadlift (RDL) – 15
• Cable Crossover – 15
• Behind-the-Neck Lat Pulldown – 15
• Lateral Dumbbell Raises – 15
• Face Pull – 15
• Concentration Curl – 15
• Skull Crushers (French Press) – 15
• Seated Calf Raises – 20
• Stability Ball Crunches – 20
• Hanging Leg Raises – 15
• Bent-Over Lateral Raise – 20
• Jump Rope – 3 min
• Plank – 90 sec
• Wrist Curls – 20

Full Body — Day 11

• Leg Extensions – 15
• Hip Thrust – 15
• Pullover – 15
• Seated Cable Row – 15
• Arnold Press – 15
• Reverse Pec Deck – 15
• Hammer Curls – 15
• Tricep Cable Pushdown – 15
• Standing Calf Raises (Machine) – 20
• Abdominal Crunches – 30
• Hyperextensions – 15
• Superman Exercise – 15
• Lateral Dumbbell Raises – 15
• Bicycle Crunches (lying) – 30
• Bar Hang – 60 sec

Full Body — Day 12

• Leg Curls – 15
• Romanian Deadlift (RDL) – 15
• Cable Crossover – 15
• Behind-the-Neck Lat Pulldown – 15
• Lateral Dumbbell Raises – 15
• Face Pull – 15
• Concentration Curl – 15
• Skull Crushers (French Press) – 15
• Seated Calf Raises – 20
• Stability Ball Crunches – 20
• Hanging Leg Raises – 15
• Bent-Over Lateral Raise – 20
• Jump Rope – 3 min
• Plank – 90 sec
• Reverse Wrist Curls – 20

Full Body — Day 13

• Leg Extensions – 15
• Hip Thrust – 15
• Pullover – 15
• Seated Cable Row – 15
• Arnold Press – 15
• Reverse Pec Deck – 15
• Hammer Curls – 15
• Tricep Cable Pushdown – 15
• Standing Calf Raises (Machine) – 20
• Abdominal Crunches – 30
• Hyperextensions – 15
• Superman Exercise – 15
• Lateral Dumbbell Raises – 15
• Bicycle Crunches (lying) – 30
• Bar Hang – 60 sec

Full Body — Day 14

• Leg Extensions – 15
• Leg Curls – 15
• Cable Crossover – 15
• Face Pull – 15
• Lateral Dumbbell Raises – 15
• Concentration Curl – 15
• Tricep Cable Pushdown – 15
• Seated Calf Raises – 20
• Stability Ball Crunches – 20
• Hanging Leg Raises – 15
• Pullover – 15
• Arnold Press – 15
• Seated Cable Row – 15
• Plank – 90 sec
• Abdominal Crunches – 30