| Day | Exercise | Target Reps | Intensifier | Sets |
| Day 1: Chest | Smith machine incline press | 8-12 | Last set: rest-pause | 4 |
| Dips | 10-15 | 3 | ||
| Dumbbell incline flyes | 12-15 | 3 | ||
| Cable crossovers (high to low) | 15-20 | Last Set drop set | 4 | |
| Cable crossovers (low to high) | 15-20 | Last Set drop set | 4 | |
| Day 2: Back | Cable rows (wide grip) | 8-12 | Last set: rest-pause | 4 |
| Cable lat pulldowns | 10-15 | Last set: rest-pause | 4 | |
| Single arm cable rows | 12-15 | Last set: drop set | 3 | |
| Cable face pulls | 15-20 | Last set: drop set | 3 | |
| Cable straight-arm pulldowns | 15-20 | 3 | ||
| Day 3: Shoulders | Smith machine shoulder press | 8-12 | Last set: rest-pause | 4 |
| Cable lateral raises | 12-20 | Last 2 sets: drop sets | 4 | |
| Dumbbell rear delt flyes | 15-20 | 3 | ||
| Smith upright row | 12-15 | Last set: drop set | 3 | |
| Cable reverse flyes | 15-20 | 3 | ||
| Day 4: Arms | Cable tricep pushdowns | 10-15 | Last set: drop set | 4 |
| Dumbbell bicep curls | 10-15 | Last set: rest-pause | 4 | |
| Cable overhead tricep extension | 12-18 | Last set: drop set | 3 | |
| Cable hammer curls | 12-18 | Last set: drop set | 3 | |
| Cable tricep kickbacks | 15-20 | 3 | ||
| Cable concentration curls | 15-20 | 3 | ||
| Day 5: Legs Posterior | Romanian deadlifts (Smith machine) | 8-12 | Last set: rest-pause | 4 |
| Good Morning | 12-18 | Last set: drop set | 4 | |
| Bulgarian split squats | 12-15 each leg | 3 | ||
| Smith machine reverse lunges | 12-15 each leg | 3 | ||
| Smith machine calf raises | 15-25 | Last set: drop set | 4 | |
| Day 6: Legs Quads | Leg press | 12-20 | Last set: rest-pause | 4 |
| Hack squat | 10-15 | When depleted: cluster sets | 4 | |
| Leg extensions | 15-25 | Last set: mechanical drop set | 4 | |
Single-leg leg press | 12-18 each leg | 3 | ||
Smith machine front squats | 12-15 | 3 | ||
Last edited: