[slipperybetween]

Best intended for beginners/intermediate.

This assumes you have access to a gym and equipment. If you do this 1-3 times per week for 12 weeks, should see some great results. It is definitely high volume. 


- Squat: 3 sets, 10-15 reps
- Romanian Deadlifts: 3 sets, 10-15 reps
- Seated calf raises: 2 sets, 15-20 reps
- Dumbbell bench press: 3 sets, 10-15 reps
- Cable row: 3 sets, 10-15 reps
- Shoulder press: 2 sets, 8-12 reps
- Bicep curl: 2 sets, 8-12 reps
- Tricep pushdown: 2 sets, 8-12 reps