Table of ContentsProgression Scheme Page 2Workout split + Exercise breakdown Pages 3-4Nutrition Guidelines Pages 5-6

I recommend reading everything in the order it is written.

Progression schemeEach exercise is written with a rep range, for example 5x5-8. This means that on your first workout you have to figure out a weight you can do for 5 reps for all 5 sets. These sets shouldnt exceed RPE 9 (You should have 1 rep left in the tank after finishing each set, meaning 1 rep away from failure). You might struggle for the last set or 2, but avoid hitting failure. The next time you do this workout, you will aim to get more than 5 reps on each of the 5 sets, while staying at RPE 9 (leaving 1 rep in the tank). This could be 6 reps for all 5 sets, 7 reps for a few sets and 6 for a few, or even 8 reps for some of the sets. This rate of progression will vary based on how advanced you are, how much food youre eating, your genetics, etc. Again, avoid hitting failure on these sets, do your best to leave a rep in the tank. Once you can complete all sets with the maximum reps (8 reps in this case) you will add weight and drop back down to 5 reps per set. The amount of weight you add will also vary. As a general guideline: Dumbbell pressing I had access to dumbbells that incremented by 2.5 lbs so I would add 2.5 lbs per dumbbell. It might be hard to add 5 lbs per dumbbell if youre not a beginner. If this is the case, change your rep range to 5-10, so you would be working up to 10 reps per set before incrementing the dumbbell by 5 pounds. Dumbbell rowing 5 lbs Squat/Deadlift Add 10 lbs until this becomes too hard to maintain. Then, only add 5 lbs. Bench 5 lbs is a safe bet. If this becomes too hard to maintain, do 2.5 lbs. Smaller muscle movements like DB curls/ side lateral raises/ machine movements These will vary a lot but the progression will be slower on these movements. They key is that you progress over time. You might have to work up to pretty high rep sets on some of these movements because you wont be able to keep jumping up 5 lbs, especially on something like side lateral raises. Again, the amount of weight you add to the movements will vary and it is something youll have to experiment with as you progress. Some people will be able to add a lot of weight very fast. Some will progress slower. The key is that youre progressing.

This is a 6 day split, not a weekly split. You lift for 5 days, take a rest day, then repeat.Day 1 Shoulders/traps + pullupsDay 2 Legs + absDay 3 Dumbbell chest + tricepsDay 4 Back + bicepsDay 5 Barbell bench + side delts + absDay 6 OffRepeat

Everything is written as Sets x RepsRest however long you want between sets so you can hit your reps. (Dont take this to an extreme and rest like 10 minutes between sets. My rest times vary from 1 5 minutes depending on exercise and how Im feeling)Day 1 Shoulders/traps + pullups Dumbbell shoulder press 5 x 5-8 Machine shoulder press 3 x 7-10 Dumbbell side lateral raises 4 x 8-12 Cable side lateral raises (per arm) 2-3 x 5-8 Rear delt fly machine 3 x 7-10 Either smith machine shrugs, dumbbell shrugs, or barbell shrugs 4 x 5-8 Pullups, weighted pullups, or assisted pullups depending on what you can do 3-4 x 5-8 Day 2 Legs + abs Squats 5 x 5-8 Deadlift 3 x 5-8 Hamstring curls 3 x 7-10 Calf raises 4-5 x 5-8 (If you have the time/energy) Leg press 3 x 5-8 Decline bench weighted crunches 4 x 7-10 Cable crunches super setted with hanging leg raises (or captains chair leg raises) 4 x 5-8

Day 3 Dumbbell chest + triceps Flat dumbbell press 5 x 5-8 Incline dumbbell press 4 x 5-8 Either a machine press or cable crossovers 3 x 7-10 Weighted dips or assisted dips depending on what you can do 3 x 7-10 Rope cable tricep pushdown 4 x 7-10 Rope cable overhead tricep extension 3 x 7-10Day 4 Back + biceps Dumbbell rows 5 x 5-8 Cable pulldowns or weighted pullups 3 x 7-10 Cable rows 4 x 5-8 Dumbbell curls 4 x 7-10 Any machine curl 3 x 7-10 Rope cable hammer curls 3 x 7-10Day 5 Barbell bench + side delts + abs Barbell bench 5 x 5-8 Seated side lateral raises 4 x 8-12 Cable crunches 4 x 7-10 Hanging leg raises or captains chair leg raises 3 x 7-10Day 6 OffRepeat

Nutrition Guidelines Blue text = if you track your caloriesRed text = if you dont track your caloriesIf you are willing to track your macros/calories:If you are bulking:If you are looking to add muscle, I recommend you run this program while eating in a small caloric surplus. This means that if you maintain your weight on X calories, I suggest you eat X+(250 300) calories. A person maintaining their weight on 2500 calories would eat roughly 2800 calories while running this program.For the macro breakdown, eat 1g/lb bodyweight protein. So if you weigh 150 lbs, eat about 150g of protein. Eat .4-.5g/lb bodyweight fat. So if you weigh 150 lbs, eat about 60-75g of fat. Fill the remaining calories with carbs. Lets assume you maintain your weight at 2500 calories and so youre eating 2800 calories. Like we calculated earlier, you are taking in 150g of protein and about 70g of fat. That adds up to 150*4 + 70*9 = 1230 calories. This leaves you 2800 1230 = 1570 calories for carbs. That means 1570/4 = 393 g of carbs. All this ends up being 393g carbs/70g fat/150g protein for the macro breakdown of the 2800 calories. Now you dont have to be exact with these macros. For a huge chunk of the time I was lifting, I would just track my protein and my overall calories. This means that the carbs/fats varied from day to day. You can do this as well.Sorry if that was confusing but if youre going to track your intake you should understand the basics of calories and macronutrients. If you are cutting:As a beginner you will probably still be able to progress on the lifts and basically recomp (gain muscle and lose fat simultaneously). Obviously you will put on muscle at a slower rate but you will also be burning fat in the process. For most people, they will only be able to recomp if they are either very overweight, a beginner, or a combination of the two. I would eat at a 500 calorie deficit for cutting. At this intake, you should lose about a pound a week and maintain or gain strength in the gym. If youre unable to add reps when trying to progress, this is normal while cutting. Just focus on maintaining the weight/reps you are doing. If you are not willing to track your macros/calories:If you are bulking:It will be a little harder for you to make sure you are gaining weight at a steady rate but for a lot of people calorie tracking might not fit with their lifestyle. If you are one of these people, you need to go more off instinct and the scale. I would suggest you weigh yourself daily or a few times a week. Try to gain roughly 2-3 pounds a month and if you notice you are gaining weight too fast, tone down how much you eat a little bit or eat less calorie dense foods. And if you notice you arent gaining weight or even losing weight, try to eat a little more. That is the best advice I can give you if you dont track your intake because you need to rely more on being in-tune with your body. If you are cutting:I highly suggest you track your intake if you are cutting. There is too much room for error when losing weight without tracking your macros. You could lose weight too fast which would cause you to lose strength/muscle. You could also not lose weight fast enough which just means you end up spinning your wheels and dont actually lose fat. Regardless if you track or dont track your intake, the majority of your food should be from whole/nutritional sources. However, dont be afraid of fitting in some junk food in your diet. I eat ice cream/chips/etc. daily but also get in my nutrients through healthier foods.