Chest
| Exercise | Reps | Sets | Rest | Tempo | |
| A1 | Hammer Strength Machine Chest Press | 15/15/12/12/10/10/8 | 4 | 90 | 30X0 |
| A2 | Cable Flies | 15/15/12/12/10/10/8 | 4 | 90 | 30X0 |
Back
| Exercise | Reps | Sets | Rest | Tempo | |
| A1 | Wide Grip Pulldown | 15/15/12/12/10/10/8 | 4 | 90 | 30X0 |
| A2 | Assisted Chin Up | 15/15/12/12/10/10/8 | 4 | 90 | 30X0 |
Shoulders
| Exercise | Reps | Sets | Rest | Tempo | |
| A1 | BB Front Raise | 15/15/12/12/10/10/8 | 4 | 90 | 30X0 |
| A2 | Cable Lateral Raise | 15/15/12/12/10/10/8 | 4 | 90 | 30X0 |
Biceps
| Exercise | Reps | Sets | Rest | Tempo | |
| A1 | Cable Biceps Curl | 15/15/12/12/10/10/8 | 4 | 90 | 30X0 |
| A2 | Alternating DB Curl | 15/15/12/12/10/10/8 | 4 | 90 | 30X0 |
Triceps
| Exercise | Reps | Sets | Rest | Tempo | |
| A1 | Reverse Grip Triceps Pushdown | 15/15/12/12/10/10/8 | 4 | 90 | 30X0 |
| A2 | EZ Bar Skull Crusher | 15/15/12/12/10/10/8 | 4 | 90 | 30X0 |
Quads
| Exercise | Reps | Sets | Rest | Tempo | |
| A1 | Leg Extension | 15/15/12/12/10/10/8 | 4 | 90 | 30X0 |
| A2 | Leg Press | 15/15/12/12/10/10/8 | 4 | 90 | 30X0 |
Posterior Chain
| Exercise | Reps | Sets | Rest | Tempo | |
| A1 | Lying Leg Curl | 15/15/12/12/10/10/8 | 4 | 90 | 30X0 |
| A2 | Romanian Deadlift | 15/15/12/12/10/10/8 | 4 | 90 | 30X0 |
Calves
| Exercise | Reps | Sets | Rest | Tempo | |
| A1 | Seated Calf Raise | 15/15/12/12/10/10/8 | 4 | 90 | 30X0 |
| A2 | Standing Calf Raise | 15/15/12/12/10/10/8 | 4 | 90 | 30X0 |
