Back
** SS: Superset - A superset is a back-to-back grouping of your sets, alternating, with no rest in-between

** LSG: Larry Scott Giant - A giant set is a back-to-back grouping of multiple exercises with no rest in-between exercises.

** TS: Tri-set - A tri-set is a back-to-back grouping of your sets, alternating, with no rest in-between. Doing all 3 exercises once through is a set.

** AG: Arm Gauntlet - set up 7-8 arm exercises and do 15 reps for biceps and 20 reps for triceps for 5 sets
SS 1 Wide Grip Pull-Ups
5 x failure
SS 1 Flat Bench
5 x 12
SS 2 Incline Dumbbells
5 x 12
SS 2 Seated Row
5 x 12
SS 3 Wide Grip Pull-Ups
5 x failure
SS 3 Chest Fly
5 x 12
Single Dumbbell Pull-Over Across Bench
6 x 12
SS 1 Squats
5 x 12
SS 1 Leg Press
5 x 12
SS 2 Stiff Leg Dead Lift
5 x 12
SS 2 Hamstring Curl
5 x 12
SS 3 Barbell Lunges
5 x 12
SS 3 Weighted Calf Raises
5 x 12
Ab Wheel
50
SS 1 Arnold Cheat Curls - Straight Bar
6 x 8
SS 1 Incline French Press
6 x 8
SS 2 Incline Alternating Dumbbell Curls
5 x 6, 5-second twist, then 4 more
SS 2 Straight Bar Push-Downs
5 x 20, 20 x 1/4 rep
SS 3 Bench Dips
5 x failure
SS 3 Preacher Curl Machine
5 x 30
SS Military Press - Bar
5 x 12
SS 1 Upright Rows
5 x 12
SS 2 Lateral Raises
5 x 12
SS 2 Full Frontals
5 x 12
Ab Wheel
100
In Phase 1, You will take 3 full days off and focus on recovery. Growth occurs when you are not in the gym.
Under Grip Pull-Ups
4 x failure
Incline Bench Press
12, 10, 8, 6
Seated Row
12, 10, 8, 8, 8
Flat Bench
5 x 5
Wide Grip Pulldowns
15, 12, 10
Chest fly with 4 count stretch at bottom
5 x 5
Squats
20, 15, 12, 10, 8
Leg Press
20, 15, 12, 10, 8
Leg Extension
25, 20, 15, 10
Hamstring Curl
20, 15, 10, 5
Calf Raises
25, 20, 25, 20
LSG 1 Dumbbell Preacher Curl
5 x 10, 5 full reps, 5 half reps
LSG 1 Straight Bar Preacher Curl
5 x 10, 5 full reps, 5 half reps
LSG 1 Reverse Preacher Curl
5 x 10, 5 full reps, 5 half reps
LSG 1 Bicep Curl Machine
5 x 30
Close-Grip barbell Bench Press
5 x 5
Tricep Rope Pushdown
4 x 40 reps: 20 full reps, 20 partial reps
Bench Dips
5 x failure
Straight bar Pushdowns
4 x 40: 20 full reps, 20 partial reps
Military Press - Bar
15, 12, 10
Military Press Dumbbells
12, 10, 8
Lateral Raises
20, 15, 12, 10
Full Frontals
5 x 5
Barbell Shrug
5 x 5, 5 count at the top and bottom
Abs
100
In Phase 2, You will take 3 full days off and focus on recovery and cardio.
Cardio
20 - 30 mins of cardio. Alternate 1 min intense and 1 min steady
TS 1 Dumbbell Press
4 x 12
TS 1 Incline Bench Press
4 x 12
TS 1 Dumbbell Fly
4 x 12
TS 2 Flat Bench
4 x 12
TS 2 Cable Crossover
4 x 15
TS 2 Incline Dumbbell Fly
4 x 12
TS 3 Pull-Ups
4 x 15
TS 3 Dumbbell Pull-Overs
4 x 15
TS 3 Seated Rows
4 x 15
TS 4 Pull-Downs
4 x 15
TS 4 T-Bar Row
4 x 15
TS 4 Stiff Arm Cable Crossover
4 x 15
TS 1 Squats
3 x 15
TS 1 Leg Press
3 x 15
TS 1 Leg Extension
3 x 15
TS 2 Stiff Leg Deadlift
3 x 15
TS 2 Hamstring Curls
3 x 15
TS 2 Walking Lunges
3 minutes
TS 1 Preacher Curls
4 x 15
TS 1 Forehead Curls
4 x 15
TS 1 Hammer Curls
4 x 15
TS 2 3-way Skull Crushers
3 x 20 to nose, 3 x 20 to forehead, 3 x 20 to behind head
TS 2 Close Grip Preacher Curls
3 x 30
TS 2 Straight Bar Push-Downs
3 x 30
Arnold Press
4 x 20
TS 1 Dumbbell Military Press
4 x 20
TS 1 Lateral Raises
4 x 20
Front Raises
4 x 20
Shrugs
20, 2 count at the top and bottom
Ab Wheel
100
In Phase 3, You will take 3 full days off and focus on recovery and cardio.
Cardio
20 - 30 mins of cardio. Alternate 1 min intense and 1 min steady
SS 1 Wide-Grip Chin-Ups
5 x 15
SS 1 Flat Bench
5 x 12, slow use a 3 count down and up
SS 2 Under-Grip Chin-Ups
5 x 12
SS 2 Incline Barbell Press
5 x 12
TS 1 Chest Fly
4 x 15
TS 1 Dips
4 x 12
TS 1 Alternate the following:
  • Dumbbell Pull-Over
  • Cable Crossover
  • Hammer Strength Machine
3 - 5 x 15
Abs, choose one of the following:
  • Weighted Crunch
  • Ab Wheel
  • Kneeling Ab Crunch
100
SS 1 Bench Press
5 x 12
SS 1 T-Bar Rows
5 x 12
SS 2 Incline Barbell Press
5 x 12
SS 2 Under-Grip Weighted Chin-Ups
5 x 12
SS 3 Dumbbell Pull-Over
5 x 12
SS 3 Cable Crossover
5 x 20
Abs, choose one of the following:
  • Weighted Crunch
  • Ab Wheel
  • Kneeling Ab Crunch
100
SS 1 Straight Bar Curls
5 x 15
SS 1 Bench Dips
5 x 12
SS 2 Incline Curls
5 x 8, 5 count twist then 4 more
SS 2 Bench Dips
5 x 30
SS 3 Preacher Curls
5 x 12
SS 3 Tricep Push-Down
5 x 20
Forearm Curls
3 x 20
Abs, choose one of the following:
  • Weighted Crunch
  • Ab Wheel
  • Kneeling Ab Crunch
100
Tricep Push-Down
20
Tricep Band Press-Down
20
AG: Straight Bar Curls
15
AG: Preacher Curl
15
AG: Skull Crusher
20
AG: Bench Dips
20 - 30
AG: Incline Dumbbell Curls
8, twist 5 count, then do 4 more
AG: Abs, choose one of the following:
  • Weighted Crunch
  • Ab Wheel
  • Kneeling Ab Crunch
100
Squat
12 x 12
Leg Extensions
10 x 12
Hamstring Curls
10 x 10
Seated Calf Machine
28 method, 2 - 3 sets
Standing Calf Machine
28 method, 2 - 3 sets
Abs, choose one of the following:
  • Weighted Crunch
  • Ab Wheel
  • Kneeling Ab Crunch
100
Heavy Deep Squats
8 x 8
Leg Press
4 x 20
SS 1 Leg Extensions
4 x 15
SS 1 Hamstring Curl
4 x 15
SS 2 Seated Calf Machine
28 method, 2 - 3 sets
SS 2 Standing Calf Machine
28 method, 2 - 3 sets
Abs, choose one of the following:
  • Weighted Crunch
  • Ab Wheel
  • Kneeling Ab Crunch
100
SS 1 Wide-Grip Chin-Ups
5 x 15
SS 1 Flat Bench
5 x 12, slow use a 3 count down and up
SS 2 Under-Grip Chin-Ups
5 x 12
SS 2 Incline Barbell Press
5 x 12, slow use a 3 count down and up
TS 1 Chest Fly
4 x 15
TS 1 Dips
4 x 12
TS 1 Alternate the following:
  • Dumbbell Pull-Over
  • Cable Crossover
  • Hammer Strength Machine
3 - 5 x 15
Abs, choose one of the following:
  • Weighted Crunch
  • Ab Wheel
  • Kneeling Ab Crunch
100
SS 1 Bench Press
5 x 12
SS 1 T-Bar Rows
5 x 12
SS 2 Incline Barbell Press
5 x 12
SS 2 Under-Grip Weighted Chin-Ups
5 x 12
SS 3 Dumbbell Pull-Over
5 x 12
SS 3 Cable Crossover
5 x 20
Abs, choose one of the following:
  • Weighted Crunch
  • Ab Wheel
  • Kneeling Ab Crunch
100
SS 1 Straight Bar Curls
5 x 15
SS 1 Bench Dips
5 x 12
SS 2 Incline Curls
5 x 8, 5 count twist then 4 more
SS 2 Bench Dips
5 x 30
SS 3 Preacher Curls
5 x 12
SS 3 Tricep Push-Down
5 x 20
Forearm Curls
3 x 20
Abs, choose one of the following:
  • Weighted Crunch
  • Ab Wheel
  • Kneeling Ab Crunch
100
AG: Tricep Push-Down
20
AG: Tricep Band Press-Down
20
AG: Straight Bar Curls
15
AG: Preacher Curl
15
AG: Skull Crusher
20
AG: Bench Dips
20 - 30
AG: Incline Dumbbell Curls
8, twist 5 count, then do 4 more
Abs, choose one of the following:
  • Weighted Crunch
  • Ab Wheel
  • Kneeling Ab Crunch
100
Squat
12 x 12
Leg Extensions
10 x 12
Hamstring Curls
10 x 10
Seated Calf Machine
28 method, 2 - 3 sets
Standing Calf Machine
28 method, 2 - 3 sets
Abs, choose one of the following:
  • Weighted Crunch
  • Ab Wheel
  • Kneeling Ab Crunch
100
Heavy Deep Squats
8 x 8
Leg Press
4 x 20
SS 1 Leg Extensions
4 x 15
SS 1 Hamstring Curl
4 x 15
SS 2 Seated Calf Machine
28 method, 2 - 3 sets
SS 2 Standing Calf Machine
28 method, 2 - 3 sets
Abs, choose one of the following:
  • Weighted Crunch
  • Ab Wheel
  • Kneeling Ab Crunch
100