With apologies to Jim Stoppani, PhD I’ve adapted his programs to my equipment and meager abilities.
Take rest days when you need it but work through all 8 routines at least three times before moving to another program. Increase the weight as you progress. If you want to step up the tempo, rest 60 seconds between sets the first through, 45 seconds the second time and 30 seconds for the third. Or to improve strength, increase the weight, drop the reps and increase the rest for the third or fourth time through.
RM means Rep Max, so 10RM means you should be struggling to finish your tenth rep. Take rest days when you need them. You should average at least 4 days per week. More is fine but not less.
Routine 1
Chest, Triceps, Calves
5 Sets of:
Barbell Incline Bench Press, 10RM, 10 Reps, 60 Secs. Rest
Dumbbell Incline Fly, 10RM, 10 Reps, 60 Secs. Rest
Machine Fly, 10RM, 10 Reps, 60 Secs. Rest
Barbell Bench Press, 10RM, 10 Reps, 60 Secs. Rest
Cable Shoulder Extension, 10RM, 10 Reps, 60 Secs. Rest
Cable Rope or Handles Face Pull, 10RM, 10 Reps, 60 Secs. Rest
Use the triceps bar for the overhead triceps extension and immediately move the triceps bar into a high front squat position for the twists. Superset:
Triceps Bar Overhead Triceps Extension, 10RM, 10 Reps, 0 Secs. Rest
Triceps Bar Weighted Trunk Rotation, 10RM, 10 Reps, 60 Secs. Rest
Barbell, EZ or Triceps Bar Bench Triceps Extension (Supine), 10RM, 10 Reps, 60 Secs. Rest
Although I can do the cable triceps extension, it takes awhile to adjust a chain to the proper length, so it can be subbed with the Triceps Bar Overhead Extension above
Cable Triceps Extension, 10RM, 10 Reps, 60 Secs. Rest
Superset:
Barbell Standing Calf Raise, 20RM, 20 Reps, 0 Secs. Rest
Dumbbell Seated Calf Raise, 20RM, 20 Reps, 60 Secs. Rest
Routine 2
Back, Biceps and Abs
Reps drop to five, so make sure the weight increases foir failure near five.
5 Sets of:
Barbell Military Press 5RM 5 Reps 60 Secs. Rest
Dumbbell One-Arm Row, 5RM, 5 Reps, 60 Secs. Rest
Cable Lat Pulldown (Wide Grip), 5RM, 5 Reps, 60 Secs. Rest
Cable Front Lat Pulldown (Close Grip), 5RM, 5 Reps, 60 Secs. Rest
Cable Shoulder Extension, 5RM, 5 Reps, 60 Secs. Rest
EZ Bar Curl, 5RM, 5 Reps, 60Secs. Rest
Dumbbell Incline Curl, 5RM, 5 Reps, 60Secs. Rest
Optional
Cable One-Arm Bicep Curl, 5RM, 5 Reps, 60Secs. Rest
Substitute:
Dumbbell One-Arm Bicep Curl, 5RM, 5 Reps, 60Secs. Rest
Moving to Abs, choose two or more ab exercises, doing 5 sets of 20 or more reps. Exercises:
Bent Knee Hip Raise
Weighted Crunch
Cable Kneeling Crunch
Oblique Crunch
Weight Trunk Rotation
Bench Leg Pull-In
Routine 3
Shoulders, Traps and Calves
5 Sets of:
Usually an single dumbbell instead of a barbell.
Dumbbell Glute Bridge, 10RM, 10 Reps, 60 Secs. Rest
Bench Rotational Crunch, Bodyweight, 20-100 Reps, 60 Secs. Rest
Barbell Push Press, 5RM, 5 Reps, 60 Secs. Rest
Dumbbell Seated Shoulder Press, 5RM, 5 Reps, 60 Secs. Rest
Dumbbell Lateral Raise, 5RM, 5 Reps, 60 Secs. Rest
Dumbbell One-Arm Front Raise, 5RM, 5 Reps, 60 Secs. Rest
Dumbbell Bent Over Raise, 5RM, 5 Reps, 60 Secs. Rest
Dumbbell Shoulder Shrug, 5RM, 5 Reps, 60 Secs. Rest
Superset:
Barbell Standing Calf Raise, 5RM, 5 Reps, 0 Secs. Rest
Dumbbell Seated Calf Raise, 5RM, 5 Reps, 60 Secs. Rest
Routine 4
Legs, Abs
5 Sets of
Dumbbell One-Arm Clean and Press, 5RM, 5 Reps, 60 Secs. Rest
Barbell Squat, 5RM, 5 Reps, 60 Secs. Rest
Dumbbell Lunge, 5RM, 5 Reps, 60 Secs. Rest
Dumbbell or Barbell Bulgarian Split Squat, 5RM, 5 Reps, 60 Secs. Rest
Barbell Romanian Deadlift from Deficit, 5RM, 5 Reps, 60 Secs. Rest
Machine Leg Extension, 5RM, 5 Reps, 60 Secs. Rest
Machine Leg Curl, 5RM, 5 Reps, 60 Secs. Rest
Superset:
Leg Raise, Bodyweight, 5-20 Reps, 0 Secs. Rest
Bent Knee Hip Raise, Bodyweight, 5-20 Reps, 60 Secs. Rest
Choose one or more of the following ab exercises for AMAP or anywhere from 5-100 reps for one to five sets.
Cable Kneeling Crunch
Crunch
Cable Wood Chop
But finish with a superset:
Weighted Crunch, 5RM, 10-100 Reps, 0 Secs. Rest
Dumbbell Glute Bridge, 5RM, 10-100 Reps, 60 Secs. Rest
Routine 5
Chest, Triceps, Calves
You guessed it 5 Sets:
Dumbbell Glute Bridge, 5RM, 10-100 Reps, 60 Secs. Rest
Bench Rotational Crunch, Bodyweight, 10-100 Reps, 60 Secs. Rest
Dumbbell Incline Bench Press, 10RM, 10 Reps, 60 Secs. Rest
Dumbbell Incline Fly, 10RM, 10 Reps, 60 Secs. Rest
Barbell Bench Press, 10RM, 10 Reps, 60 Secs. Rest
Dumbbell Fly, 10RM, 10 Reps, 60 Secs. Rest
Cable Shoulder Extension, 10RM, 10 Reps, 60 Secs. Rest
Dumbbell Standing Triceps Extension, 10RM, 10 Reps, 60 Secs. Rest
You can use either a barbell, the EZ Bar or most likely the Triceps Bar.
Barbell Bench Triceps Extension (Supine), 10RM, 10 Reps, 60 Secs. Rest
Barbell Calf Raise, 10RM, 10 Reps, 60 Secs. Rest
Dumbbell Seated Calf Raise, 10RM, 10 Reps, 60 Secs. Rest
Use single or double dumbbells and support your shoulders only on the bench:
Dumbbell Pull Over, 10RM, 10 Reps, 60 Secs. Rest
Routine 6
Back, Biceps, Abs
5 Sets of:
Dumbbell Bent Over Row, 10RM, 10 Reps, 60 Secs. Rest
Wide Grip Cable Lat Pulldown, 10RM, 10 Reps, 60 Secs. Rest
Reverse Close Grip Cable Lat Pulldown, 10RM, 10 Reps, 60 Secs. Rest
Cable Seated Row, 10RM, 10 Reps, 60 Secs. Rest
EZ Bar Curl, 10RM, 10 Reps, 60 Secs. Rest
Barbell Preacher Curl, 10RM, 10 Reps, 60 Secs. Rest
Dumbbell One Arm Curl, 10RM, 10 Reps, 60 Secs. Rest
As a sub for
Cable One Arm Curl, 10RM, 10 Reps, 60 Secs. Rest
Dumbbell Alternating Curl, 10RM, 10 Reps, 60 Secs. Rest
Superset:
Bent Knee Hip Raise, Bodyweight, 10 Reps, 60 Secs. Rest
Weighted Crunch, 10RM, 10 Reps, 60 Secs. Rest
Routine 7
Shoulders, Traps, Calves
5 Sets of:
Dumbbell Seated Shoulder Press, 10RM, 10 Reps, 60 Secs. Rest
Barbell or EZ Bar Upright Row, 10RM, 10 Reps, 60 Secs. Rest
Dumbbell One Arm Upright Row, 10RM, 10 Reps, 60 Secs. Rest
Cable One Arm Lateral Raise, 10RM, 10 Reps, 60 Secs. Rest
Dumbbell Seated Bent Over Reverse Fly, 10RM, 10 Reps, 60 Secs. Rest
Barbell Military Press, 10RM, 10 Reps, 60 Secs. Rest
Barbell, Dumbbell or EZ Bar Shrug, 10RM, 10 Reps, 60 Secs. Rest
Superset:
Barbell Standing Calf Raise, 10RM, 10 Reps, 0 Secs. Rest
Dumbbell Seated Calf Raise, 10RM, 10 Reps, 60 Secs. Rest
Routine 8
Legs, Abs
5 Sets Dumbbell Glute Bridge, 10RM, 10 Reps, 60 Secs. Rest
3 Sets Barbell Squat, 10RM, 10 Reps, 60 Secs. Rest
3 Sets Barbell Front Squat, 10RM, 10 Reps, 60 Secs. Rest
3 Sets Barbell Romanian Deadlift from Deficit, 10RM, 10 Reps, 60 Secs. Rest
or if you’re not feeling it:
3 Sets Dumbbell Romanian Deadlift, 10RM, 10 Reps, 60 Secs. Rest
3 Sets Machine Leg Extension, 10RM, 10 Reps, 60 Secs. Rest
3 Sets Machine Leg Curl, 10RM, 10 Reps, 60 Secs. Rest
Moving to Abs, choose two or more ab exercises, doing 5 sets of 20 or more reps. Exercises:
Bent Knee Hip Raise
Weighted Crunch
Cable Kneeling Crunch
Oblique Crunch
Weight Trunk Rotation
Bench Leg Pull-In
Bench Crunch
Bench Rotational Crunch