Just being aesthetically pleasing isn’t enough these days. What’s the point of having muscles if you can’t do anything with them? This workout will equip and prepare you to not only look dominant, but also be dominant.
DAY 1: CHEST & BICEPS
RESISTANCE
| Barbell bench press, 4 x 10 reps |
| Deficit push-ups, 3 x 12 reps |
| Standing cable flyes, 3 x 12 reps |
| Dumbbell hammer curls, 3 x 10 reps |
| EZ-bar preacher curls, 3 x 12 reps |
| Standing calf raises on Smith machine, 2 x max reps |
CORE
| Unanchored medicine ball sit-ups, 3 x 15 reps |
| Crossover crunches, 3 x 10 reps per side |
| Hanging knee raises, 3 x 15 reps |
| Reverse hyper extensions, 3 x 15 reps |
DAY 2: QUADS
RESISTANCE
| 1½ front squats, 4 x 10 reps |
| Sissy squats, 4 x 15 reps |
| Single-leg extensions, 3 x max reps |
| Dumbbell hammer curls, 3 x 10 reps |
| Seated calf raises, 2 x max reps |
CORE
| Ab roller (knees on BOSU), 3 x 15 reps |
| Standing teapots, 3 x 15 reps per side |
| Knee tuck on stability ball, 3 x 15 reps |
| Bird dogs, 3 x 16 reps |
DAY 3: BACK & TRICEPS
RESISTANCE
| Opposed grip pull-ups, 3 x 10 reps (switch grip halfway between set) |
| Standing cable high rows, 3 x 12 reps |
| Floor dumbbell cobras, 3 x 12 reps |
| Neutral grip standing cable shoulder extensions, 3 x 12 reps |
| Lying dumbbell tricep kickbacks, 3 x 12 reps |
| Top of dip hold, 3 x max hold |
CORE
| Sit-up to rotation on decline bench, 3 x 12 reps |
| Leg scissors on decline bench, 3 x 30 seconds |
| Hip-back extension on GHD, 3 x 12 reps |
DAY 4: HAMSTRINGS & GLUTES
RESISTANCE
| Barbell sumo deadlifts, 4 x 12 reps |
| Dumbbell step-ups to hip extensions, 3 x 12 reps per leg |
| Elevated butterfly bridges (frog pumps), 3 x 30 reps |
| Barbell two-inch deficit reverse lunges, 3 x 12 reps per leg |
| Nordic hamstring curls, 3 x 10 reps |
| Donkey style calf raises, 3 x max reps |
CORE
| Toe touch crunches, 3 x 25 reps |
| Leg scissors, 3 x 45 seconds |
| Standing cable side rotations, 3 x 10 reps |
DAY 5: SHOULDERS
RESISTANCE
| Standing barbell shoulder press, 4 x 10 reps |
| 45-degree dumbbell press on bench, 3 x 10 reps |
| Kettlebell upright row, 3 x 12 reps |
| Dumbbell bent over reverse cable flyes, 3 x 12 reps |
| Dumbbell calf raises, 2 x 100 feet |
| Donkey style calf raises, 3 x max reps |
CORE
| Single alternating leg V-ups, 3 x 10 reps |
| Reverse banded wood chops, 3 x 12 reps per side |
| Hanging straight leg raises (from ab straps), 3 x 12 reps |
| Hip extensions from bench, 3 x 12 reps |
