By Muscle Group
Body Parts
5 muscle groups · sets & reps for each
Chest
Press & fly for a fuller, stronger chest
12 exercises · 39 sets · 12–16 sets / week
Back
Width and thickness from lats to traps
12 exercises · 39 sets · 14–18 sets / week
Legs
Quads, hams, glutes & calves
12 exercises · 40 sets · 16–20 sets / week
Shoulders
Round, capped delts — all three heads
11 exercises · 35 sets · 12–16 sets / week
Arms
Biceps, triceps & forearms
11 exercises · 35 sets · 12–16 sets / week each