Uploaded September 2026 | Updated September 2026, 3 weeks ago

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Stage 1: Pairing

Note: This will be the first stage and will concentrate on pairing primary and secondary muscle groups together. The goal is to target the smaller muscle groups through isolation exercises, after focusing on the major muscle groups through compound exercises.

Schedule:
Day 1: Back, Rear Delts & Biceps
Day 2: Rest
Day 3: Chest, Delts & Triceps
Day 4: Rest
Day 5: Legs
Day 6: Rest
Day 7: Rest

Day 1 – Back, Rear delts, Biceps

Barbell Deadlifts 3 sets x 8 reps
Cable Pull Downs 3 sets x 8 reps
Dumbbell Single Arm Rows 3 sets x 8 reps
Barbell Face Pulls 3 sets x 8 reps
Dumbbell Bent Over Reverse Flys 3 x 10
Barbell Bicep Curls 3 sets x 10 reps

Day 2 – Chest & Anterior/Lateral Delts, Triceps

Dumbbell Incline Press 3 sets x 8 reps
Barbell Flat Press 3 sets x 8 reps
Dumbbell Flys 3 sets x 10 reps
Dumbbell Front Raises 3 sets x 10 reps
Dumbbell Lateral Raises 3 sets x 10 reps
Dumbbell Skull Crushers 3 sets x 10 reps

Day 3 – Legs & Calves

Machine Horizontal Leg Press 3 sets x 8 reps
Dumbbell Walking Lunges 3 sets x 16 steps
Barbell Romanian Deadlifts 3 sets x 8 reps
Machine Leg Extensions 3 sets x 10 reps
Machine Seated Leg Curls 3 sets x 10 reps
Machine Seated Calf Raise 3 sets x 10 reps