PHASE 1
WORKOUT 1 | PUSH
| Barbell Bench Press (杠铃卧推) | Warm-up and 3 hard sets |
| Incline Barbell Bench Press(斜杠铃卧推) | 3 hard sets |
| Dumbbell Bench Press(哑铃卧推) | 3 hard sets |
| Triceps Pushdown(肱三头肌下拉) | 3 hard sets |
WORKOUT 2 | PULL AND CALVES
| Barbell Deadlift (杠铃硬拉) | Warm-up and 3 hard sets |
| One-Arm Dumbbell Row (单臂哑铃划船) | 3 hard sets |
| Lat Pulldown (Wide-Grip) (宽握高位下拉) | 3 hard sets |
| Leg Press Calf Raise* (腿举) | 3 hard sets |
WORKOUT 3 | UPPER BODY AND CORE
| Seated Dumbbell Press (坐姿哑铃推举) | Warm-up and 3 hard sets |
| Dumbbell Side Lateral Raise* (哑铃侧平举) | 3 hard sets |
| Dumbbell Rear Lateral Raise (Seated)* | 3 hard sets |
| Cable Crunch | 3 hard sets |
WORKOUT 4 | LEGS
| Barbell Squat | Warm-up and 3 hard sets |
| Leg Press | 3 hard sets |
| Leg Curl (Lying or Seated)* | 3 hard sets |
| Seated Calf Raise* | 3 hard sets |
WORKOUT 5 | UPPER BODY AND CORE
| Close-Grip Bench Press | Warm-up and 3 hard sets |
| Barbell Curl | Warm-up and 3 hard sets |
| Seated Triceps Press | 3 hard sets |
| Dumbbell Hammer Curl | 3 hard sets |
| Captain’s Chair Leg Raise | 3 hard sets |
DELOAD 1
WORKOUT 1 | DELOAD PUSH
| Barbell Bench Press (杠铃卧推) | Warm-up and 2 sets of 3 reps with last hard-set weight |
| Incline Barbell Bench Press (斜杠铃卧推) | 2 sets of 3 reps with last hard-set weight |
| Dumbbell Bench Press (哑铃卧推) | 2 sets of 3 reps with last hard-set weight |
WORKOUT 2 | DELOAD PULL
| Barbell Deadlift | Warm-up and 2 sets of 3 reps with last hard-set weight |
| Barbell Row | 2 sets of 3 reps with last hard-set weight |
| Dumbbell Bench Press(哑铃卧推) | 2 sets of 3 reps with last hard-set weight |
WORKOUT 3 | DELOAD LEGS
| Barbell Squat | Warm-up and 2 sets of 3 reps with last hard-set weight |
| Leg Press | 2 sets of 3 reps with last hard-set weight |
| Leg Curl (Lying or Seated)* | 2 sets of 3 reps with last hard-set weight |
PHASE 2
WORKOUT 1 | PUSH
| Incline Barbell Bench Press (斜杠铃卧推) | Warm-up and 3 hard sets |
| Barbell Bench Press (杠铃卧推) | 3 hard sets |
| Incline Dumbbell Bench Press | 3 hard sets |
| Lying Triceps Extension(“Skullcrusher”) | 3 hard sets |
WORKOUT 2 | PULL AND CALVES
| Barbell Deadlift | Warm-up and 3 hard sets |
| Seated Cable Row (Wide-Grip) | 3 hard sets |
| Lat Pulldown (Close-Grip) | 3 hard sets |
| Seated Calf Raise* | 3 hard sets |
WORKOUT 3 | UPPER BODY AND CORE
| Arnold Dumbbell Press | Warm-up and 3 hard sets |
| Barbell Rear Delt Row | 3 hard sets |
| Dumbbell Side Lateral Raise* | 3 hard sets |
| Captain’s Chair Leg Raise | 3 hard sets |
WORKOUT 4 | LEGS
| Barbell Squat | Warm-up and 3 hard sets |
| Romanian Deadlift | 3 hard sets |
| Dumbbell Lunge (In-Place) | 3 hard sets |
| Standing Calf Raise* | 3 hard sets |
WORKOUT 5 | UPPER BODY AND CORE
| Dip* | Warm-up and 3 hard sets |
| Dumbbell Hammer Curl | Warm-up and 3 hard sets |
| Triceps Pushdown | 3 hard sets |
| Barbell Curl | 3 hard sets |
| Plank | 3 hard sets |
DELOAD 2
WORKOUT 1 | DELOAD PUSH
| Barbell Bench Press (杠铃卧推) | Warm-up and 2 sets of 3 reps with last hard-set weight |
| Incline Barbell Bench Press (斜杠铃卧推) | 2 sets of 3 reps with last hard-set weight |
| Dumbbell Bench Press(哑铃卧推) | 2 sets of 3 reps with last hard-set weight |
WORKOUT 2 | DELOAD PULL
| Barbell Deadlift | Warm-up and 2 sets of 3 reps with last hard-set weight |
| Barbell Row | 2 sets of 3 reps with last hard-set weight |
| Lat Pulldown (Wide-Grip) | 2 sets of 3 reps with last hard-set weight |
WORKOUT 3 | DELOAD LEGS
| Barbell Squat | Warm-up and 2 sets of 3 reps with last hard-set weight |
| Leg Press | 2 sets of 3 reps with last hard-set weight |
| Leg Curl (Lying or Seated)* | 2 sets of 3 reps with last hard-set weight |
PHASE 3
WORKOUT 1 | PUSH
| Barbell Bench Press (杠铃卧推) | Warm-up and 3 hard sets |
| Incline Barbell Bench Press (斜杠铃卧推) | 3 hard sets |
| Dumbbell Bench Press(哑铃卧推) | 3 hard sets |
| Triceps Pushdown | 3 hard sets |
WORKOUT 2 | PULL AND CALVES
| Barbell Deadlift | Warm-up and 3 hard sets |
| Barbell Row | 3 hard sets |
| Chin-Up | 3 hard sets |
| Standing Calf Raise* | 3 hard sets |
WORKOUT 3 | UPPER BODY AND CORE
| Seated Dumbbell Press | Warm-up and 3 hard sets |
| Dumbbell Side Lateral Raise* | 3 hard sets |
| Dumbbell Rear Lateral Raise(Bent-Over)* | 3 hard sets |
| Plank | 3 hard sets |
WORKOUT 4 | LEGS
| Barbell Squat | Warm-up and 3 hard sets |
| Dumbbell Lunge (Reverse) | 3 hard sets |
| Leg Curl (Lying or Seated)* | 3 hard sets |
| Leg Press Calf Raise* | 3 hard sets |
WORKOUT 5 | UPPER BODY AND CORE
| Close-Grip Bench Press | Warm-up and 3 hard sets |
| E-Z Bar Curl | Warm-up and 3 hard sets |
| Seated Triceps Press | 3 hard sets |
| Dumbbell Hammer Curl | 3 hard sets |
| Weighted Sit-Up | 3 hard sets |
DELOAD 3
WORKOUT 1 | DELOAD PUSH
| Barbell Bench Press (杠铃卧推) | Warm-up and 2 sets of 3 reps with last hard-set weight |
| Incline Barbell Bench Press (斜杠铃卧推) | 2 sets of 3 reps with last hard-set weight |
| Dumbbell Bench Press(哑铃卧推) | 2 sets of 3 reps with last hard-set weight |
WORKOUT 2 | DELOAD PULL
| Barbell Deadlift | Warm-up and 2 sets of 3 reps with last hard-set weight |
| Barbell Row | 2 sets of 3 reps with last hard-set weight |
| Lat Pulldown (Wide-Grip) | 2 sets of 3 reps with last hard-set weight |
WORKOUT 3 | DELOAD LEGS
| Barbell Squat | Warm-up and 2 sets of 3 reps with last hard-set weight |
| Leg Press | 2 sets of 3 reps with last hard-set weight |
| Leg Curl (Lying or Seated)* | 2 sets of 3 reps with last hard-set weight |
PHASE 4
WORKOUT 1 | PUSH
| Incline Barbell Bench Press (斜杠铃卧推) | Warm-up and 2 sets of 3 reps with last hard-set weight |
| Barbell Bench Press (杠铃卧推) | 2 sets of 3 reps with last hard-set weight |
| Incline Dumbbell Bench Press | 2 sets of 3 reps with last hard-set weight |
| Lying Triceps Extension(“Skullcrusher”) | 3 hard sets |
WORKOUT 2 | PULL AND CALVES
| Barbell Deadlift | Warm-up and 3 hard sets |
| One-Arm Dumbbell Row | 3 hard sets |
| Lat Pulldown (Wide-Grip) | 3 hard sets |
| Leg Press Calf Raise* | 3 hard sets |
WORKOUT 3 | UPPER BODY AND CORE
| Arnold Dumbbell Press | Warm-up and 3 hard sets |
| Barbell Rear Delt Row | 3 hard sets |
| Dumbbell Side Lateral Raise* | 3 hard sets |
| Weighted Sit-Up | 3 hard sets |
WORKOUT 4 | LEGS
| Barbell Squat | Warm-up and 3 hard sets |
| Romanian Deadlift | 3 hard sets |
| Dumbbell Single-Leg Split Squat | 3 hard sets |
| Seated Calf Raise* | 3 hard sets |
WORKOUT 5 | UPPER BODY AND CORE
| Dip* | Warm-up and 3 hard sets |
| Alternating Dumbbell Curl | Warm-up and 3 hard sets |
| Triceps Pushdown | 3 hard sets |
| E-Z Bar Curl | 3 hard sets |
| Hanging Leg Raise | 3 hard sets |
DELOAD 4
WORKOUT 1 | DELOAD PUSH
| Barbell Bench Press (杠铃卧推) | Warm-up and 2 sets of 3 reps with last hard-set weight |
| Incline Barbell Bench Press (斜杠铃卧推) | 2 sets of 3 reps with last hard-set weight |
| Dumbbell Bench Press(哑铃卧推) | 2 sets of 3 reps with last hard-set weight |
WORKOUT 2 | DELOAD PULL
| Barbell Deadlift | Warm-up and 2 sets of 3 reps with last hard-set weight |
| Barbell Row | 2 sets of 3 reps with last hard-set weight |
| Lat Pulldown (Wide-Grip) | 2 sets of 3 reps with last hard-set weight |
WORKOUT 3 | DELOAD LEGS
| Barbell Squat | Warm-up and 2 sets of 3 reps with last hard-set weight |
| Leg Press | 2 sets of 3 reps with last hard-set weight |
| Leg Curl (Lying or Seated)* | 2 sets of 3 reps with last hard-set weight |
PHASE 5
WORKOUT 1 | PUSH
| Barbell Bench Press (杠铃卧推) | Warm-up and 3 hard sets |
| Incline Barbell Bench Press (斜杠铃卧推) | 3 hard sets |
| Dumbbell Bench Press(哑铃卧推) | 3 hard sets |
| Triceps Pushdown | 3 hard sets |
WORKOUT 2 | PULL AND CALVES
| Barbell Deadlift | Warm-up and 3 hard sets |
| Seated Cable Row (Close-Grip) | 3 hard sets |
| Lat Pulldown (Close-Grip) | 3 hard sets |
| Seated Calf Raise* | 3 hard sets |
WORKOUT 3 | UPPER BODY AND CORE
| Seated Dumbbell Press | Warm-up and 3 hard sets |
| Dumbbell Side Lateral Raise* | 3 hard sets |
| Barbell Rear Delt Row | 3 hard sets |
| Lying Leg Raise | 3 hard sets |
WORKOUT 4 | LEGS
| Barbell Squat | Warm-up and 3 hard sets |
| Barbell Single-Leg Split Squat | 3 hard sets |
| Leg Curl (Lying or Seated)* | 3 hard sets |
| Standing Calf Raise* | 3 hard sets |
WORKOUT 5 | UPPER BODY AND CORE
| Close-Grip Bench Press | Warm-up and 3 hard sets |
| Barbell Curl | Warm-up and 3 hard sets |
| Seated Triceps Press | 3 hard sets |
| Alternating Dumbbell Curl | 3 hard sets |
| Abdominal Rollout | 3 hard sets |
DELOAD 5
WORKOUT 1 | DELOAD PUSH
| Barbell Bench Press (杠铃卧推) | Warm-up and 2 sets of 3 reps with last hard-set weight |
| Incline Barbell Bench Press (斜杠铃卧推) | 2 sets of 3 reps with last hard-set weight |
| Dumbbell Bench Press(哑铃卧推) | 2 sets of 3 reps with last hard-set weight |
WORKOUT 2 | DELOAD PULL
| Barbell Deadlift | Warm-up and 2 sets of 3 reps with last hard-set weight |
| Barbell Row | 2 sets of 3 reps with last hard-set weight |
| Lat Pulldown (Wide-Grip) | 2 sets of 3 reps with last hard-set weight |
WORKOUT 3 | DELOAD LEGS
| Barbell Squat | Warm-up and 2 sets of 3 reps with last hard-set weight |
| Leg Press | 2 sets of 3 reps with last hard-set weight |
| Leg Curl (Lying or Seated)* | 2 sets of 3 reps with last hard-set weight |
PHASE 6
WORKOUT 1 | PUSH
| Incline Barbell Bench Press (斜杠铃卧推) | Warm-up and 3 hard sets |
| Barbell Bench Press (杠铃卧推) | 3 hard sets |
| Incline Dumbbell Bench Press | 3 hard sets |
| Lying Triceps Extension(“Skullcrusher”) | 3 hard sets |
WORKOUT 2 | PULL AND CALVES
| Barbell Deadlift | Warm-up and 3 hard sets |
| Barbell Row | 3 hard sets |
| Pull-Up | 3 hard sets |
| Standing Calf Raise* | 3 hard sets |
WORKOUT 3 | UPPER BODY AND CORE
| Arnold Dumbbell Press | Warm-up and 3 hard sets |
| Barbell Rear Delt Row | 3 hard sets |
| Dumbbell Side Lateral Raise* | 3 hard sets |
| Abdominal Rollout | 3 hard sets |
WORKOUT 4 | LEGS
| Barbell Squat | Warm-up and 3 hard sets |
| Romanian Deadlift | 3 hard sets |
| Barbell Lunge (Walking) | 3 hard sets |
| Leg Press Calf Raise* | 3 hard sets |
WORKOUT 5 | UPPER BODY AND CORE
| Dip* | Warm-up and 3 hard sets |
| Dumbbell Hammer Curl | Warm-up and 3 hard sets |
| Triceps Pushdown | 3 hard sets |
| Barbell Curl | 3 hard sets |
| Weighted Sit-Up | 3 hard sets |
DELOAD 6
WORKOUT 1 | DELOAD PUSH
| Barbell Bench Press (杠铃卧推) | Warm-up and 2 sets of 3 reps with last hard-set weight |
| Incline Barbell Bench Press (斜杠铃卧推) | 2 sets of 3 reps with last hard-set weight |
| Dumbbell Bench Press | 2 sets of 3 reps with last hard-set weight |
WORKOUT 2 | DELOAD PULL
| Barbell Deadlift | Warm-up and 2 sets of 3 reps with last hard-set weight |
| Barbell Row | 2 sets of 3 reps with last hard-set weight |
| Lat Pulldown (Wide-Grip) | 2 sets of 3 reps with last hard-set weight |
WORKOUT 3 | DELOAD LEGS
| Barbell Squat | Warm-up and 2 sets of 3 reps with last hard-set weight |
| Leg Press | 2 sets of 3 reps with last hard-set weight |
| Leg Curl (Lying or Seated)* | 2 sets of 3 reps with last hard-set weight |