Chest and Triceps
| Exercise | Reps | Sets | Rest | Tempo | |
| A1 | Flat BB Bench Press | 10/10/10 | 5 | 90 | 30X0 |
| B1 | Triceps Dip | 10/10/10 | 5 | 90 | 30X0 |
| C1 | Cable Fly | 6/6/6/10 | 4 | 60 | 30X0 |
| D1 | Triceps Pushdown | 6/6/6/10 | 4 | 60 | 30X0 |
Back and Biceps
| Exercise | Reps | Sets | Rest | Tempo | |
| A1 | Lat Pulldown | 10/10/10 | 5 | 90 | 30X0 |
| B1 | DB Biceps Curl | 10/10/10 | 5 | 90 | 30X0 |
| C1 | Cable Row | 6/6/6/10 | 4 | 60 | 30X0 |
| D1 | Prone 450 BB Biceps Curl | 6/6/6/10 | 4 | 60 | 30X0 |
Shoulders and Calves
| Exercise | Reps | Sets | Rest | Tempo | |
| A1 | Cable Lateral Raise | 10/10/10 | 5 | 90 | 30X0 |
| B1 | Standing Calf Raise | 10/10/10 | 5 | 90 | 30X0 |
| C1 | Seated DB Lateral Raise | 6/6/6/10 | 4 | 60 | 30X0 |
| D1 | Seated Calf Raise | 6/6/6/10 | 4 | 60 | 30X0 |
Quads and Hamstrings
| Exercise | Reps | Sets | Rest | Tempo | |
| A1 | Front Squat | 10/10/10 | 5 | 90 | 30X0 |
| B1 | Leg Press | 10/10/10 | 5 | 90 | 30X0 |
| C1 | Leg Extension | 6/6/6/10 | 4 | 60 | 30X0 |
| D1 | Leg Curl | 6/6/6/10 | 4 | 60 | 30X0 |
Posterior Chain
| Exercise | Reps | Sets | Rest | Tempo | |
| A1 | Straight Leg Deadlift | 10/10/10 | 5 | 90 | 30X0 |
| B1 | Rear Foot Elevated BB Split Squat | 10/10/10 | 5 | 90 | 30X0 |
| C1 | Romanian Deadlift | 6/6/6/10 | 4 | 60 | 30X0 |
| D1 | Lying Leg Curl | 6/6/6/10 | 4 | 60 | 30X0 |
