Sample 3-Day Workout
Using Mon/Wed/Fri training schedule, a sample workout routine could be:
Monday: Chest/Triceps/Shoulders
| Exercise | Sets | Reps |
| Dumbbell presses on flat bench | 2 | 8-10 |
| Dumbbell presses on incline bench | 2 | 10-12 |
| Standing barbell military presses | 2 | 10-12 |
| Cable crossover flies (focus on contraction) | 2 | 12-15 |
| Standing barbell military presses | 2 | 10-12 |
| Lateral dumbbell deltoid raises | 2 | 12-15 |
| Dips | 2 | 10-12 |
| Skullcrushers with EZ-bar | 2 | 10-12 |
| Tricep V-bar pushdowns | 2 | 10-12 |
Tuesday: Rest
Wednesday: Back/Biceps/Forearms/Abs
| Exercise | Sets | Reps |
| Deadlifts | 3 | 10-12 |
| Reverse-grip lat pulls | 2 | 10-12 |
| Dumbbell rows | 2 | 10-12 |
| Chins | 2 | 10-12 |
| Preacher curls with EZ-bar | 2 | 10-12 |
| Standing alternating dumbbell bicep curls | 2 | 10-12 |
| Seated dumbbell hammer curls | 2 | 8-10 |
| Reverse bicep curls with straight bar | 2 | 12-15 |
| Ab-machine of choice (Nautilus recommended) | 2 | 10-12 |
| Crunches | 3 | Unlim. |
Thursday: Rest
Friday: Legs
| Exercise | Sets | Reps |
| Squats | 3 | 10-12 |
| Leg presses (plate-loaded machine) | 2 | 8-10 |
| Leg extension machine | 2 | 10-12 |
| Seated hamstring curls | 2 | 10-12 |
| Face-down hamstring curls | 2 | 10-12 |
| Standing calf presses | 3 | 8-10 |
| Donkey calf presses | 2 | 10-12 |
| Lying calf presses | 2 | 10-12 |
Weekend: Rest
Sample 4-Day Workout
A 4-day schedule could span Mon/Tue/Thu/Fri, similar to what we used in the beginner-step. Here’s a sample workout routine
Monday: Back/Biceps/Forearms
| Exercise | Sets | Reps |
| Deadlifts | 3 | 10-12 |
| Chins | 2 | 10-12 |
| Dumbbell rows | 2 | 10-12 |
| Dumbbell shrugs | 2 | 10-12 |
| Preacher curls with EZ-bar | 2 | 10-12 |
| Seated dumbbell bicep curls | 2 | 10-12 |
| Rope hammer curls | 2 | 8-10 |
| Reverse bicep curls with straight bar | 2 | 12-15 |
| Forearm rolls w. barbell over bench | 3 | 8-10 |
Tuesday: Shoulders*/Calfs/Abs
| Exercise | Sets | Reps |
| Lateral dumbbell deltoid raises | 3 | 12-15 |
| One-hand cable lateral deltoid raises | 2 | 12-15 |
| Shoulder machine of choice (Nautilus or Hammer Strength recommended) | 2 | 10-12 |
| Standing calf presses | 3 | 10-12 |
| Donkey calf presses | 2 | 10-12 |
| Seated calf presses | 2 | 10-12 |
| Ab-machine of choice (Nautilus recommended) | 2 | 10-12 |
| Crunches | 3 | Unlim. |
* excluding anterior delts
Wednesday: Rest
Thursday: Quads/Hamstrings
| Exercise | Sets | Reps |
| Squats | 3 | 10-12 |
| Leg presses (plate-loaded machine) | 2 | 10-12 |
| Leg extension machine | 2 | 10-12 |
| Seated hamstring curls | 2 | 10-12 |
| Kneeling one-leg hamstring curls | 2 | 10-12 |
| Face-down hamstring curls | 2 | 10-12 |
Friday: Chest/Triceps
| Exercise | Sets | Reps |
| Dumbbell presses on flat bench | 2 | 8-10 |
| Dumbbell presses on incline bench | 2 | 10-12 |
| Cablecross flies (focus on contraction) | 2 | 12-15 |
| Standing barbell military presses | 2 | 10-12 |
| Lateral dumbbell deltoid raises | 2 | 12-15 |
| Dips | 3 | 10-12 |
| Skullcrushers with EZ-bar | 2 | 10-12 |
| Tricep V-bar pushdowns | 2 | 10-12 |
Weekend: Rest
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