The Growth Workout (Bodybuilder/Cutting)

Day 1- Shoulders, triceps

 Shoulders
Military Press, Dumbbell Press, or Arnold Press 4 sets 15 12 10 8 or 12 10 8 6

Reverse Pec Deck or Bent (cable or dumbbell) Lateral Raise 2 sets 15-8 reps

Front Raise (barbell, dumbbell, cable) 2 sets 15-8 reps

Side Laterals or Upright Rows (cable or barbell) 2 sets 15-8 reps

                -1 triple drop set after last set

Rotator Cuff Work

 Triceps
Close Grip Bench Press 4 sets 10 8 6 4

Skull Crusher (any variation)- 3 sets 10-6

Any variation cable pressdown- 2 sets 20-15 reps

                -1 drop set after last set

Day 2- Quads, Hams, Calves

 Quads
Squats- 4 sets 20-15-10-5 or 15-12-10-8 or 12-10-8-6

Pick 1  

Hack Squat- 3 sets 15-6

Leg Press- 3 sets 15-6

Pick 1

Step Up- 2 sets 20-15 reps

Bulgarian Split Squat- 2 sets 20-15 reps

Lunge- 2 sets 20-10 reps

Leg Extensions- High reps 3 sets 50- 20 reps

                2 drop sets

 Hams
Glute Ham Raise- 2 sets 8 reps

Safety Squat Bar Good morning or Regular Good morning- 2 sets 20-10 reps

Stiff Leg Deads (Barbell or Dumbbell)- 2 sets 20-15-10 or 15-8

Cable or Machine Hamstring Curls- 2 sets 50-20 reps

                1 drop set
 Calves
Calf Raises (Machine or Barbell)- 5 sets 30-10 reps

Day 3- Chest, biceps

 Chest
Bench Press or Incline Bench- 4 sets 15-12-10-8 or 12-10-8-6 or 10-8-6-4

Weighted Dips- 2 sets 20-6 reps

Incline Dumbbell Fly/ Flat Dumbbell Fly/ or Cable Crossover – 2 sets 15-10 rep

                1 drop set

Incline Dumbbell Bench or Flat Dumbbell Bench- 2 sets 12-6 reps

Dumbbell Pullover- 2 sets 30-20 reps

 Biceps
Barbell Curl or Bent over Barbell Curl  - 3 sets 20-15-10 or 15-12-10 or 12-10-8-or 10-8-6

Hammer Curls or Reverse Curl- 2 sets 10-6 reps

Cable Curls/ Concentration Curl/ or Spider Curls/or dumbbell curl- 1 triple drop set HIGH REPS

Day 4- Back, Traps

 Back
Deadlift or Rack Pull- 4 sets 15-12-10-8 or 12-10-8-6 or 10-8-6-4

Pullups or Chinups- 3 sets til failure

Barbell Row/Dumbbell Row/ or T Bar Row- 3 sets 15-8

Seated Cable Row or Lat Pulldown- 2 sets 15-10 reps

                1 drop set til failure

 Traps
Bent Dumbbell Shrugs- 2 sets 20-10 reps

Barbell or Dumbbell Shrug- 2 sets 20-10 reps

Power Clean or Snatch- 2 sets 10-6 reps

Close Grip Upright Row(Cable or Barbell)- 2 sets 15-10 reps

                1 drop set til failure