All credit goes to bodybuilding.com's workout of the week program. I use this workout 2x a year and have always seen improvement. Don't underestimated this workout!

Weeks 1-4 - Volume Acclimation/Overall Size (Week 4: Deloading, cut volume in half)

Monday - Chest & Back Focus, Shoulders & Arms Light:

Wide-Grip Pull-Ups - 4 Sets x 10 Reps
Bench Press - 4 Sets x 10 Reps
Superset: Incline Dumbbell Bench Press/Bent-Over Rows - 3 Sets x 12 Reps
Incline Flyes - 2 Sets x 15 Reps (20 Seconds Rest between sets)
Lateral Raises - 4 Sets x 12 Reps
Superset: Dumbbell Curls/Dips - 3 Sets x 12 Reps

print Click Here For A Printable Log Of Monday.

Tuesday - Quads Focus, Traps & Forearms Light:

Full Back Squats - 4 Sets x 10 Reps
Front Squats with Heels Elevated - 4 Sets x 10 Reps
Superset: Split Squats/Standing Calf Raises - 3 Sets x 12 Reps
Leg Press - 2 Sets x 15 Reps (20 Seconds Rest between sets)
Barbell Shrugs - 4 Sets x 12 Reps
Superset: Hammer Curls/Wrist Curls - 3 Sets x 12 Reps

print Click Here For A Printable Log Of Tuesday.

Thursday - Shoulders & Arms Focus, Chest & Back Light:

Military Press - 4 Sets x 10 Reps
Close-Grip Bench Press - 4 Sets x 10 Reps
Superset: Upright Rows/Barbell Curls - 3 Sets x 12 Reps
Bent-Over Rear Lateral Raises - 2 Sets x 15 Reps (20 Seconds Rest between sets)
Dips (Leaning Forward) - 4 Sets x 12 Reps
Superset: Incline Bench Press/Chin-Ups - 3 Sets x 12 Reps

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Friday - Hamstrings/Glutes Focus, Traps & Forearms Light:

Snatch-Grip Deadlifts (Off 4" Podium) - 4 Sets x 10 Reps
Deadlifts - 4 Sets x 10 Reps
Superset: Leg Curls/Seated Calf Raises - 3 Sets x 12 Reps
Stiff-Legged Deadlifts - 2 Sets x 15 Reps (20 Seconds Rest between sets)
Behind the Back Barbell Shrugs - 4 Sets x 12 Reps
Superset: Close Grip Barbell Curls/Wrist Extensions - 3 Sets x 12 Reps

print Click Here For A Printable Log Of Friday.

Weeks 5-8 - High Volume (Week 8: Deloading, cut volume in half)

Monday - Chest, Biceps:

Superset: Bench Press/Barbell Curls - 5 Sets x 10-8-6-8-10 Reps
Incline Dumbbell Bench Press - 4 Sets x 12 Reps
Hammer Curls - 4 Sets x 12 Reps
Rest Pause: Decline Bench Press - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Rest Pause: Dumbbell Curls - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Superset: Flyes or Cable Crossovers/Incline Dumbbell Curls - 3 Sets x 15 Reps

print Click Here For A Printable Log Of Monday.

Tuesday - Quads, Traps:

Superset: Front Squats (Heels Elevated)/Barbell Shrugs - 5 Sets x 10-8-6-8-10 Reps
Full Back Squats - 4 Sets x 12 Reps
Behind the Back Shrugs - 4 Sets x 12 Reps
Rest Pause: Leg Press - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Rest Pause: Dumbbell Shrugs - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Superset: Split Squats/Upright Rows - 3 Sets x 15 Reps

print Click Here For A Printable Log Of Tuesday.

Wednesday - Forearms, Calves (Re-charge day)*

Superset: Reverse Barbell Curls/Calf Raises - 5 Sets x 10-8-6-8-10 Reps
Wrist Curls - 4 Sets x 12 Reps
Seated Calf Raises - 4 Sets x 12 Reps
Rest Pause: Hammer Curls - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Rest Pause: Calf Raises on 45° Leg Press - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Superset: Wrist Extensions/1-Leg Dumbbell Calf Raises - 3 Sets x 15 Reps

print Click Here For A Printable Log Of Wednesday.

Thursday - Back, Triceps:

Superset: Wide-Grip Pull-Ups/Dips - 5 Sets x 10-8-6-8-10 Reps
Bent-Over Rows - 4 Sets x 12 Reps
Decline Close-Grip Bench Press - 4 Sets x 12 Reps
Rest Pause: Weighted Chin-Ups - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Rest Pause: Rack Lockouts - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Superset: Rack Pulls/Skull Crushers - 3 Sets x 15 Reps

print Click Here For A Printable Log Of Thursday.

Friday - Hamstrings, Shoulders:

Superset: Snatch Grip Deadlifts/Military Press - 5 Sets x 10-8-6-8-10 Reps
Stiff-Legged Deadlifts - 4 Sets x 12 Reps
Upright Rows - 4 Sets x 12 Reps
Rest Pause: Glute-Ham Raises - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Rest Pause: Seated Incline Lateral Raises - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Superset: Deadlifts/Lateral Raises - 3 Sets x 15 Reps

print Click Here For A Printable Log Of Friday.

*Note: The re-charge day focuses on two muscle groups that are worked indirectly throughout the week and is similar to a rest day in the sense that large muscle groups are not trained on this day. It is effective to essentially re-charge during the middle of the week instead of placing a heavy workout at that time.

Weeks 9-12 - Shock Training/High Frequency (Week 12: Deloading, cut volume in half)

Monday - Chest, Back:

Bench Press - 6 Sets x 6 Reps (20 Seconds Rest)
Weighted Chin-Ups - 6 Sets x 6 Reps (20 Seconds Rest)
Superset: Dumbbell Flyes/Incline Bench Press - 3 Sets x 15 Reps
Superset: Dumbbell Rows/Wide Grip Pull-Ups - 3 Sets x 15 Reps
Decline Bench Press - 3 Sets x 10-10-10 Reps (Triple Drop Set)
Bent-Over Rows - 3 Sets x 10-10-10 Reps (Triple Drop Set)

print Click Here For A Printable Log Of Monday.

Tuesday - Quads, Traps:

Front Squats (Heels Elevated) - 6 Sets x 6 Reps (20 Seconds Rest)
Barbell Shrugs - 6 Sets x 6 Reps (20 Seconds Rest)
Superset: Leg Extensions/Full Squats - 3 Sets x 15 Reps
Superset: Dumbbell Shrugs/Upright Rows - 3 Sets x 15 Reps
Split Squats - 3 Sets x 10-10-10 Reps (Triple Drop Set)
Behind the Back Shrugs - 3 Sets x 10-10-10 Reps (Triple Drop Set)

print Click Here For A Printable Log Of Tuesday.

Wednesday - Arms:

Dips - 6 Sets x 6 Reps (20 Seconds Rest)
Barbell Curls - 6 Sets x 6 Reps (20 Seconds Rest)
Superset: Skull Crushers/Close Grip Bench Press - 3 Sets x 15 Reps
Superset: Incline Dumbbell Curls/Hammer Curls - 3 Sets x 15 Reps
Triceps Extensions - 3 Sets x 10-10-10 Reps (Triple Drop Set)
Reverse Curls - 3 Sets x 10-10-10 Reps (Triple Drop Set)

print Click Here For A Printable Log Of Wednesday.

Thursday - Chest, Back:

Incline Dumbbell Bench Press - 6 Sets x 6 Reps (20 Seconds Rest)
Wide Grip Pull-Ups - 6 Sets x 6 Reps (20 Seconds Rest)
Superset: Cable Crossovers/Bench Press - 3 Sets x 15 Reps
Superset: Lat Pulldowns/Weighted Chin-Ups - 3 Sets x 15 Reps
Incline Bench Press - 3 Sets x 10-10-10 Reps (Triple Drop Set)
Bent-Over Rows - 3 Sets x 10-10-10 Reps (Triple Drop Set)

print Click Here For A Printable Log Of Thursday.

Friday - Hamstrings, Shoulders:

Snatch-Grip Deadlifts - 6 Sets x 6 Reps (20 Seconds Rest)
Military Press - 6 Sets x 6 Reps (20 Seconds Rest)
Superset: Leg Curls/Stiff-Legged Deadlifts - 3 Sets x 15 Reps
Superset: Lateral Raises/Dumbbell Shoulder Press - 3 Sets x 15 Reps
Deadlifts - 3 Sets x 10-10-10 Reps (Triple Drop Set)
Behind the Neck Press - 3 Sets x 10-10-10 Reps (Triple Drop Set)

print Click Here For A Printable Log Of Friday.

Note: Rest periods, other than those already mentioned, should be between 45-60 seconds between sets for all exercises.

*Triple Drop Set: Take a weight equivalent to your 12RM (12 Rep Max) and lift it 10 times, then have spotters strip off enough weight so you can perform 10 more repetitions, and then have spotters strip off even more weight so you can perform 10 more repetitions. Perform this triple drop set for as many sets as shown. (i.e: 3 Sets x 10-10-10 Reps would be 10 Reps, 10 Reps, 10 Reps, Rest, 10 Reps, 10 Reps, 10 Reps, Rest, 10 Reps, 10 Reps, 10 Reps)

Core Training:

Note for all phases: Abdominal (core) training should be done 3 times per week (Monday, Wednesday and Friday) with each day focusing on a different aspect of the core.

Monday - Twisting/Rotational:

Russian Twists - 4 Sets x 10 Reps
Decline Twisting Sit-Ups - 3 Sets x 15 Reps
Side Bends - 3 Sets x 12 Reps

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Wednesday - Abdominals:

Decline Weighted Crunches - 4 Sets x 15 Reps
Weighted Sit-Ups - 3 Sets x 20 Reps
Leg Raises - 3 Sets x 12 Reps

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Friday - Core Stability:

Swiss Ball Sit-Ups - 4 Sets x 20 Reps
Medicine Ball Crunches - 3 Sets x 12 Reps
Weighted Vertical Hip Raises - 3 Sets x 15 Reps

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