Back and Chest
| Exercise | Reps | Sets | Rest | Tempo |
| A1 | Flat BB Bench Press | 8-10 | 5 | 0 | 2020 |
| A2 | DB Bent Over Row | 8-10 | 5 | 60 | 2020 |
| B1 | 300 Incline DB Bench Press | 8-10 | 5 | 0 | 2020 |
| B2 | Lat Pulldown | 8-10 | 5 | 60 | 2020 |
| C1 | Cable Fly | 12-15 | 3 | 30 | 2020 |
| C2 | DB Pullover | 12-15 | 3 | 30 | 2020 |
Shoulders and Chest
| Exercise | Reps | Sets | Rest | Tempo |
| A1 | Standing BB Shoulder Press | 8-10 | 5 | 0 | 2020 |
| A2 | 150 Decline BB Press | 8-10 | 5 | 60 | 2020 |
| B1 | Standing DB Lateral Raise | 8-10 | 5 | 0 | 2020 |
| B2 | Flat DB Bench Press | 8-10 | 5 | 60 | 2020 |
| C1 | Bent Over Cable Lateral Raise | 12-15 | 3 | 30 | 2020 |
| C2 | Cable Chest Fly | 12-15 | 3 | 30 | 2020 |
Quads and Biceps
| Exercise | Reps | Sets | Rest | Tempo |
| A1 | BB Back Squat | 8-10 | 5 | 0 | 2020 |
| A2 | Leg Press | 8-10 | 5 | 60 | 2020 |
| B1 | BB Front Squat | 8-10 | 5 | 0 | 2020 |
| B2 | Leg Extension | 8-10 | 5 | 60 | 2020 |
| C1 | Prone EZ Bar Curl | 12-15 | 3 | 30 | 2020 |
| C2 | Standing Neutral Grip DB Curl | 12-15 | 3 | 30 | 2020 |
Posterior Chain and Triceps
| Exercise | Reps | Sets | Rest | Tempo |
| A1 | Clean Grip Deadlift | 8-10 | 5 | 0 | 2020 |
| A2 | 450 Back Extension | 8-10 | 5 | 60 | 2020 |
| B1 | Lying Hamstring Curl Feet Dorsiflexed | 8-10 | 5 | 0 | 2020 |
| B2 | Lying Hamstring Curl Feet Plantarflexed | 8-10 | 5 | 60 | 2020 |
| C1 | Straight Bar Cable Triceps Pushdown | 12-15 | 3 | 30 | 2020 |
| C2 | EZ Bar Skull Crusher | 12-15 | 3 | 30 | 2020 |
Back and Abs
| | Exercise | Reps | Sets | Rest | Tempo |
| A1 | Neutral Grip Lat Pulldown | 8-10 | 5 | 0 | 2020 |
| A2 | Pull Up | 8-10 | 5 | 60 | 2020 |
| B1 | Machine Row | 8-10 | 5 | 0 | 2020 |
| B2 | Prone 300 Incline DB Row | 8-10 | 5 | 60 | 2020 |
| C1 | Cable Ab Crunch | 12-15 | 3 | 30 | 2020 |
| C2 | Hanging Leg Raise | 12-15 | 3 | 30 | 2020 |
*Prone means lying on your front
