Regular Hours:Monday: Full Squats - 4 Sets x 8-12 Reps Romanian Deadlifts - 4 Sets x 8-12 Reps Bench Press - 4 Sets x 8-12 Reps Pendlay Bent-Over Rows - 4 Sets x 8-12 Reps Superset: Dumbbell Curls/Skull Crushers - 3 Sets x 8-12 Reps Abdominal Superset (Russian Twists, Twisting Sit-Ups) - 3-4 Sets x 8-12 Reps Click Here For A Printable Log Of Weeks 1-4 Monday. Wednesday: Military Press - 4 Sets x 8-12 Reps PullUps - 4 Sets x 8-12 Reps Dips - 4 Sets x 8-12 Reps Bent-Over Rows - 4 Sets x 8-12 Reps Superset: Barbell Shrugs/Lateral Raises - 4 Sets x 8-12 Reps Calf Raises - 3-4 Sets x 8-12 Reps Click Here For A Printable Log Of Weeks 1-4 Wednesday. Friday: Split Squats - 4 Sets x 8-12 Reps Snatch-Grip Deadlifts - 4 Sets x 8-12 Reps Incline Bench Press - 4 Sets x 8-12 Reps Chin-Ups or Pendlay Bent-Over Rows - 4 Sets x 8-12 Reps Superset: Reverse Curls/Skull Crushers - 3 Sets x 8-12 Reps Abdominal Superset (Weighted Sit-Ups, Leg Raises) - 3-4 Sets x 8-12 Reps Click Here For A Printable Log Of Weeks 1-4 Friday.