Chest
| Exercise | Reps | Sets | Rest | Tempo | |
| A1 | 150 Decline BB Bench Press | 8-10 | 4 | 60 | 30X0 |
| B1 | Flat DB Bench Press | 8-10 | 4 | 60 | 30X0 |
| C1 | 300 Incline BB Bench Press | 8-10 | 4 | 60 | 30X0 |
| D1 | 450 Incline DB Bench Press | 8-10 | 5 | 90 | 30X0 |
| E1 | Low to High Cable Fly | 8-10 | 5 | 90 | 30X0 |
| F1 | High to Low Cable Fly | 8-10 | 6 | 90 | 30X0 |
Back
| Exercise | Reps | Sets | Rest | Tempo | |
| A1 | Chin Up | 8-10 | 4 | 60 | 30X0 |
| B1 | Bent Over BB Row | 8-10 | 4 | 60 | 30X0 |
| C1 | Pull Up | 8-10 | 4 | 60 | 30X0 |
| D1 | Rack Pull Deadlift | 8-10 | 5 | 90 | 30X0 |
| E1 | DB T-Raise | 8-10 | 5 | 90 | 30X0 |
| F1 | Cable Reverse Fly (no handle) | 8-10 | 6 | 90 | 30X0 |
Shoulders
| Exercise | Reps | Sets | Rest | Tempo | |
| A1 | Standing BB Push Press | 8-10 | 4 | 60 | 30X0 |
| B1 | Seated DB Shoulder Press | 8-10 | 4 | 60 | 30X0 |
| C1 | Seated DB Arnold Press | 8-10 | 4 | 60 | 30X0 |
| D1 | Standing DB Lateral Raise | 8-10 | 5 | 90 | 30X0 |
| E1 | Standing Cable Face Pulls | 8-10 | 5 | 90 | 30X0 |
| F1 | Rear Delt Fly | 8-10 | 6 | 90 | 30X0 |
Arms
| Exercise | Reps | Sets | Rest | Tempo | |
| A1 | Reverse Grip BB Curl | 8-10 | 4 | 60 | 30X0 |
| B1 | Cable Triceps Pushdown | 8-10 | 4 | 60 | 30X0 |
| C1 | Seated Alternating DB Curl | 8-10 | 4 | 60 | 30X0 |
| D1 | Seated 300 Incline Triceps Pushdown | 8-10 | 5 | 90 | 30X0 |
| E1 | Cable Curl | 8-10 | 5 | 90 | 30X0 |
| F1 | Reverse Grip Unilateral Triceps Kickback | 8-10 | 6 | 90 | 30X0 |
Lower Body
| Exercise | Reps | Sets | Rest | Tempo | |
| A1 | Front Squat | 8-10 | 4 | 60 | 30X0 |
| B1 | Back Squat | 8-10 | 4 | 60 | 30X0 |
| C1 | Box Squat | 8-10 | 4 | 60 | 30X0 |
| D1 | Leg Press | 8-10 | 5 | 90 | 30X0 |
| E1 | Leg Curl | 8-10 | 5 | 90 | 30X0 |
| F1 | Leg Extension | 8-10 | 6 | 90 | 30X0 |
