Copyright © Hugo Rivera

1

Body Re-Engineering 3.0 Advanced Routine

Training Split: Three day split rotated in the following manner:

Time Commitment: 3-6 days of weight training

3-Day Split:

Workout A: Chest/Back/Calves

Workout B: Shoulders/Arms

Workout C: Legs/Abs

Training Notes:

You can train Monday, Wednesday and Friday rotating between Workouts A, B and C.

If you miss a day for any reason simply pick up on the following day where you left off.

So for example, say that you cannot do your Wednesday session (and that day you were

going to do workout B) but you can train on Thursday. What you will do then is that on

Thursday you do Workout B and Friday – Workout C. If next week you cannot do

Monday but can do Tuesday, then you will do Workout A on Tuesday, Workout B

Wednesday and Workout C Friday. In this manner, the routine is super flexible.

If you rather workout 5-6 days a week, you can do that as well. Simply keep rotating the

workouts each week. So for example, Week 1 you will do workouts A, B, C, A, B from

Week 1. Then Week 2 you will do workouts C, A, B, C, A, etc.

Be sure to execute your repetitions to muscle failure. Muscle failure is the point during

the exercise at which it becomes impossible to perform another repetition in good form.

This point is reached due to the lack of oxygen reaching the working muscles and the

increased levels of lactic acid.

Choose a weight that allows you to reach failure at the prescribed repetition range. Keep

in mind that the weight selected is just a means to an end. The goal is to use the weight as

a tool in order to induce muscle tension and thus stimulate muscle growth. Because the

routines change exercise order and rest periods the weight you can perform on an

exercise will vary slightly from workout to workout. This is of no consequence as the

muscle confusion created by the workouts will ensure growth.

Copyright © Hugo Rivera

2

Only increase the weight on an exercise when you can easily go above the prescribed

amount of repetitions. So for example, if you perform 12 repetitions on the bench press

with 100-lbs and your routine calls for 10 repetitions then you can increase the weight

slightly.

Never sacrifice form in order to execute more repetitions or add weight to an exercise.

Again, remember that the weight is just a tool to induce muscle tension.

For Growth phases, if you are looking to maximize strength choose a rest period between

60-90 seconds. If you are looking to gain muscle as you lose fat and want to make the

workout more cardiovascular in nature, choose between 30-45 seconds of rest in between

sets.

Repetition Speed

Another variation that I like to introduce into my workouts is workout tempo (the speed at which

you perform the repetitions). For Loading Phases I typically do a more rhythmic pace while for

my Growth Phases I use a slower pace (around 3-4 seconds to lower the weight, 2 seconds to lift

the weight and perhaps a 1 second contraction). In this manner, I don’t need to increase the

weight as much due to the fact that I am increasing the time under tension.

By the way, slowing down the repetition speed and reducing the weight is a wonderful way to

recover from injuries or small nagging joint/tendon pains.

Copyright © Hugo Rivera

3

Active Rest Week (Only 1 Week) – Perform If In

Need Of Rest After You Finish A Growth Phase

Peform Two Days a Week (Mon/Thur or Mon/Fri)

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Incline Dumbbell Bench

Press

2 15-20 0

Wide Grip Pull-Up/Pull-

down to Front Or Two

Arm Dumbbell Rows

Palms Facing Back

2 15-20 1 minute

#2 Dumbbell Bench Press or

Chest Dips

2 15-20 0

One Arm Dumbbell

Rows

2 15-20 1 minute

#3 Bent Over Lateral Raises 2 15-20 0

Dumbbell Upright Rows

or Lateral Raises

2 15-20 1 minute

#4 Lying Dumbbell Triceps

Extensions

3 15-20 0

Zottman Curls 3 15-20 1 minute

#5 Leg Extensions or

Dumbbell Squats (press

with ball of foot)

2 15-20 0

Wide Stance Squats

(press with heels)

2 15-20 1 minute

#6 Wide Stance Squats

(press with ball of foot)

2 15-20 0

Lying Leg Curls or

Lunges (Press with heels)

2 15-20 1 minute

#7 Lying Leg Raises 2 15-20 0

Crunches (on exercise

ball if possible)

2 15-20 0

Standing Calf Raises or

Two Legged Calf Raises

2 15-20 1 minute

Copyright © Hugo Rivera

4

Loading Phase 1 - Week 1

Day 1

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Incline Dumbbell Bench

Press

3 15-20 0

Wide Grip Pull-Up/Pull-

down to Front Or Two

Arm Dumbbell Rows

Palms Facing Back

3 15-20 1 minute

#2 Dumbbell Bench Press 3 15-20 0

One Arm Dumbbell

Rows

3 15-20 1 minute

#3 Dumbbell Flyes 3 15-20 0

Low Pulley Rows or Two

Arm Rows (palms facing

torso)

3 15-20 1 minute

#4 Standing Calf Raises or

Two Legged Calf Raises

3 15-20 0

Seated Calf Raises or

One Legged Calf Raises

3 15-20 1 minute

Copyright © Hugo Rivera

5

Day 2

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Bent Over Lateral Raises 3 15-20 0

Dumbbell Shoulder Press 3 15-20 1 minute

#2 Dumbbell Upright Rows

or Lateral Raises

3 15-20 0

Triceps Pushdowns or

Kickbacks with palms

facing back (pronated

grip)

3 15-20 1 minute

#3 Hammer Curls 3 15-20 0

Overhead Dumbbell

Triceps Extensions

3 15-20 1 minute

#4 Preacher Curls or

Concentration Curls

3 15-20 0

Lying Dumbbell Triceps

Extensions

3 15-20 1 minute

Day 3

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Leg Press or Lunges

(press with ball of foot)

3 15-20 0

Wide Stance Squats

(Press with heels)

3 15-20 1 minute

#2 Wide Stance Squats

(press with ball of foot)

3 15-20 0

Lying Leg Curls or

Seated Leg Curls or

Lunges (Press with heels)

3 15-20 1 minute

#3 Leg Extensions or

Dumbbell Squats (press

with ball of foot)

3 15-20 0

Wide Stance Squats

(press with heels)

3 15-20 1 minute

#4 Crunches (on exercise

ball)

3 15-25 0

Lying Leg Raises 3 15-25 1 minute

Copyright © Hugo Rivera

6

Loading Phase 1 - Week 2

Day 1

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1

One Arm Dumbbell

Rows

4 15-20 0

Incline Dumbbell Bench

Press

4 15-20 1 minute

#2 Dumbbell Flyes 3 15-20 0

Wide Grip Pull-Ups to

Front or Two Arm Rows

(palms facing back)

3 15-20 1 minute

#3 Dumbbell Bench Press 3 15-20 0

Low Pulley Rows or Two

Arm Rows (palms facing

torso)

3 15-20 1 minute

#4 Standing Calf Raises or

One Legged Calf Raises

4 15-20 0

Seated Calf Raises or

Two Legged Calf Raises

4 15-20 1 minute

Copyright © Hugo Rivera

7

Day 2

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Bent Over Lateral Raises 4 15-20 0

Dumbbell Upright Rows

or Lateral Raises

4 15-20 1 minute

#2 Dumbbell Shoulder Press 3 15-20 0

Lying Dumbbell Triceps

Extensions

3 15-20 1 minute

#3 Preacher Curls or

Concentration Curls

4 15-20 0

Overhead Dumbbell

Triceps Extensions

4 15-20 1 minute

#4 Hammer Curls 3 15-20 0

Triceps Pushdowns or

Triceps Kickbacks

(palms facing back)

3 15-20 1 minute

Day 3

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Leg Extensions or

Dumbbell Squats

4 15-20 0

Wide Stance Squats

(press with heels)

4 15-20 1 minute

#2 Lying Leg Curls or

Seated Leg Curls or

Wide Stance Squats

(press with heels)

3 15-20 0

Lunges (press with heels) 3 15-20 1 minute

#3 Leg Press or Lunges

(press with ball of foot)

3 15-20 0

Wide Stance Squats

(press with ball of foot)

3 15-20 1 minute

Copyright © Hugo Rivera

8

#4 Crunches on Exercise

Ball if possible

4 15-25 0

Knee-Ins 4 15-25 1 minute

Loading Phase 1 - Week 3

Day 1

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1

Incline Dumbbell Bench

Press

4 15-20 0

Reverse Close Grip

Chins or V-Bar Pulldown

or Two Arm Rows

(reverse grip – palms

facing forward)

4 15-20 1 minute

#2 Two Arms Rows (palms

facing torso)

3 15-20 0

Chest Dips or Dumbbell

Bench Press

3 15-20 1 minute

#3 Incline Flyes 4 15-20 0

Wide Grip Pull-ups to

Front or Two Arm Rows

(palms facing backward)

4 15-20 1 minute

#4 Standing Calf Raises or

One Legged Dumbbell

Calf Raises

5 15-20 0

Seated Calf Raises or

Two Legged Dumbbell

Calf Raises

5 15-20 1 minute

Copyright © Hugo Rivera

9

Day 2

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Rear Delt Machine or

Bent Over Lateral Raises

4 15-20 0

Dumbbell Shoulder Press 4 15-20 1 minute

#2 Lateral Raises 3 15-20 0

EZ-Curls or Dumbbell

Curls

3 15-20 1 minute

#3 Lying Dumbbell Triceps

Extensions

4 15-20 0

Zottman Curls 4 15-20 1 minute

#4 Reverse E-Z Curls or

Hammer Curls

4 15-20 0

Rope Pushdowns or

Triceps Kickbacks

(palms facing torso)

4 15-20 1 minute

Day 3

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Leg Extensions or

Lunges (press with ball

of foot)

4 15-20 0

Leg Press or Dumbbell

Squats

4 15-20 1 minute

#2 Wide Stance Leg Press or

Wide Stance Dumbbell

Squats (press with heels)

4 15-20 0

Lunges (press with heels) 4 15-20 1 minute

#3 Wide Stance Squats

(press with ball of foot)

3 15-20 0

Lying Leg Curls or

Lunges (press with heels)

3 15-20 1 minute

#4 Crunches 4 15-25 0

Knee-Ins 4 15-25 1 minute

Copyright © Hugo Rivera

10

Growth Phase 1 - Week 4

NOTE - How To Perform A Modified Superset:

Rest 30-90 seconds after the 1st set of exercise 1 and then do the first set of exercise 2. Then rest

30-90 seconds and go back to exercise 1. Continue this pattern until both exercises are done for

the prescribed amount of sets.

Day 1

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Incline Dumbbell Bench

Press

3 10, 8, 6 30-90

seconds

Wide Grip Pull-Up to

Front or Two Arm Rows

(palms facing

backwards)

3 10, 8, 6 30-90

seconds

#2 Dumbbell Bench Press 3 10, 8, 6 30-90

seconds

Close Reverse Grip

Pull-ups or Two Arm

Rows (palms facing

forwards)

3 10, 8, 6 30-90

seconds

#3 Chest Dips or Flyes 3 10, 8, 6 30-90

seconds

T-Bar Rows or Two

Arm Rows (palms

facing torso)

3 10, 8, 6 30-90

seconds

#4 Standing Calf Raises or

Two Legged Calf Raises

3 8 30-90

seconds

Seated Calf Raises or

One Legged Calf Raises

3 10 30-90

seconds

Copyright © Hugo Rivera

11

Day 2

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Bent Over Lateral

Raises

3 10, 8, 6 30-90

seconds

Barbell or Dumbbell

Upright Rows or

Lateral Raises

3 10, 8, 6 30-90

seconds

#2 Military Press or

Dumbbell Shoulder

Press

3 10, 8, 6 30-90

seconds

Preacher or

Concentration Curls

3 10, 8, 6 30-90

seconds

#3 Reverse E-Z Curls or

Hammer Curls

3 10, 8, 6 30-90

seconds

Overhead Dumbbell

Triceps Extensions

3 10, 8, 6 30-90

seconds

#4 E-Z Curls or Dumbbell

Curls

3 10, 8, 6 30-90

seconds

Lying E-Z Triceps

Extensions or Lying

Dumbbell Triceps

Extensions

3 10, 8, 6 30-90

seconds

Copyright © Hugo Rivera

12

Day 3

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Leg Press or Dumbbell

Squats

3 10, 8, 6 30-90

seconds

Lunges (Press with

heels)

3 10, 8, 6 30-90

seconds

#2 Wide Stance Squats

(press with ball of foot)

3 10, 8, 6 30-90

seconds

Lying Leg Curls or

Dumbbell Stiff Legged

Deadlifts or Lunges

(Press with heels)

3 10, 8, 6 30-90

seconds

#3 Leg Extensions or

Lunges (press with ball

of foot)

3 10, 8, 6 30-90

seconds

Wide Stance Leg Press

or Wide Stance

Dumbbell Squats (press

with heels)

3 10, 8, 6 30-90

seconds

#4 Bicycle Crunches 3 15-25 30-90

seconds

Leg Raises/Crunches 3 15-25 30-90

seconds

Monday/Tuesday/Thursday/Friday

Copyright © Hugo Rivera

13

Growth Phase 1 - Week 5

Day 1

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Incline Dumbbell

Bench Press

3 10, 8, 6 30-90

seconds

Neutral Grip Pull-Ups

or Two Arm Rows

(palms facing forward)

3 10, 8, 6 30-90

seconds

#2 Dumbbell Bench Press 3 10, 8, 6 30-90

seconds

Wide Grip Pull-up to

Front or Two Arm

Rows (palms facing

backwards)

3 10, 8, 6 30-90

seconds

#3 Low Pulley Rows or

One Arm Rows

3 10, 8, 6 30-90

seconds

Flyes 3 10, 8, 6 30-90

seconds

#4 Calf Press or Two

Legged Dumbbell Calf

Raises

3 10, 8, 6 30-90

seconds

Standing Calf Raises or

One Legged Dumbbell

Calf Raises

3 10, 8, 6 30-90

seconds

Copyright © Hugo Rivera

14

Day 2

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Rear Delt Rows 3 10, 8, 6 30-90

seconds

Military Press or

Dumbbell Shoulder

Press

3 10, 8, 6 30-90

seconds

#2 Barbell or Dumbbell

Upright Rows or

Lateral Raises

3 10, 8, 6 30-90

seconds

Triceps Pushdowns or

Triceps Kickbacks

(palms facing

backwards)

3 10, 8, 6 30-90

seconds

#3 Barbell or Dumbbell

Curls

3 10, 8, 6 30-90

seconds

Close Grip Bench Press

(Barbell or Dumbbell)

3 10, 8, 6 30-90

seconds

#4 Incline Curls 3 10, 8, 6 30-90

seconds

Parallel Bar Triceps

Dips or Rope

Pushdowns or Triceps

Kickbacks (palms

facing torso)

3 10, 8, 6 30-90

seconds

Copyright © Hugo Rivera

15

Day 3

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Wide Stance Squats

(press with ball of foot)

3 10, 8, 6 30-90

seconds

Leg Curls or Dumbbell

Stiff Legged Deadlifts

or Lunges (press with

heels)

3 10, 8, 6 30-90

seconds

#2 Leg Press or Dumbbell

Squats

3 10, 8, 6 30-90

seconds

Wide Stance Leg Press

(press with heels) or

Wide Stance Dumbbell

Squats (press with

heels)

3 10, 8, 6 30-90

seconds

#3 Barbell or Dumbbell

Lunges (Press with ball

of foot)

3 10, 8, 6 30-90

seconds

Seated Leg Curls or

Wide Stance Dumbbell

Squats (press with

heels)

3 10, 8, 6 30-90

seconds

#4 Knee-ins 3 15-25 30-90

seconds

Crunches 3 15-25 30-90

seconds

Copyright © Hugo Rivera

16

Growth Phase 1 - Week 6

Day 1

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Incline Dumbbell

Bench Press

3 10, 8, 6 30-90

seconds

Wide Grip Pull-up to

Front or Two Arm

Rows (palms facing

backward)

3 10, 8, 6 30-90

seconds

#2 Flat Barbell or

Dumbbell Bench Press

3 10, 8, 6 30-90

seconds

Low Pulley Rows or

Two Arm Rows (palms

facing torso)

3 10, 8, 6 30-90

seconds

#3 Incline Dumbbell

Bench Press (75-

Degree Angle on the

Incline)

3 10, 8, 6 30-90

seconds

Two Arm Rows (palms

facing forward)

3 10, 8, 6 30-90

seconds

#4 Calf Press or Two

Legged Dumbbell Calf

Raises

3 10, 8, 6 30-90

seconds

Standing Calf Raises or

One Legged Dumbbell

Calf Raises

3 10, 8, 6 30-90

seconds

Copyright © Hugo Rivera

17

Day 2

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Rear Delt Machine or

Bent Over Lateral

Raises

3 10, 8, 6 30-90

seconds

Dumbbell Shoulder

Press

3 10, 8, 6 30-90

seconds

#2 Lateral Raises 3 10, 8, 6 30-90

seconds

Reverse E-Z Curls or

Hammer Curls

3 10, 8, 6 30-90

seconds

#3 Concentration Curls 3 10, 8, 6 30-90

seconds

Parallel Bar Triceps

Dips or Triceps

Pushdowns (straight

bar) or Triceps

Kickbacks (palms

facing back)

3 10, 8, 6 30-90

seconds

#4 Dumbbell Curls 3 10, 8, 6 30-90

seconds

Close Grip Bench Press

or Close Grip

Dumbbell Bench Press

3 10, 8, 6 30-90

seconds

Copyright © Hugo Rivera

18

Day 3

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Barbell or Dumbbell

Lunges (Press with ball

of foot)

3 10, 8, 6 30-90

seconds

Leg Curls or Stiff

Legged Deadlifts or

Wide Stance Dumbbell

Squats (press with

heels)

3 10, 8, 6 30-90

seconds

#2 Wide Stance Squats

(press with ball of foot)

3 10, 8, 6 30-90

seconds

Lying Leg Curls or

Wide Stance Dumbbell

Squats (press with

heels)

3 10, 8, 6 30-90

seconds

#3 Leg Press or Dumbbell

Squats

3 10, 8, 6 30-90

seconds

Wide Stance Leg Press

or Dumbbell Lunges

(press with heels)

3 10, 8, 6 30-90

seconds

#4 Lying Leg Raises 3 15-25 30-90

seconds

Partial Sit-ups 3 15-25 30-90

seconds

Copyright © Hugo Rivera

19

Loading Phase 2 - Week 7

Day 1

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Dumbbell Bench Press 3 13-15 0

Wide Grip Pull-downs to

Front or Two Arm Rows

(palms facing backward)

3 13-15 1 minute

#2 Incline Dumbbell Bench

Press

3 13-15 0

Close Reverse Grip

Chins or Two Arm Rows

(palms facing forward)

3 13-15 1 minute

#3 Incline or Flat Flyes 3 13-15 0

V-Bar Pull-downs or

Two Arm Rows (palms

facing your torso)

3 13-15 1 minute

#4 Seated Calf Raises or

One Legged Calf Raises

3 15-25 0

One Legged Calf Presses

or Two Legged Calf

Raises

3 15-25 1 minute

Copyright © Hugo Rivera

20

Day 2

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Rear Delt Machine or

Bent Over Lateral Raises

3 13-15 0

Dumbbell Upright Rows

or Lateral Raises

3 13-15 1 minute

#2 Dumbbell Shoulder Press 3 13-15 0

Rope Pushdowns or

Triceps Kickbacks

(palms facing torso)

3 13-15 1 minute

#3 Zottman Curls 3 13-15 0

Triceps Pushdowns or

Triceps Kickbacks

(palms facing backwards)

3 13-15 1 minute

#4 High Pulley Cable Curls

or Concentration Curls

3 13-15 0

Overhead Dumbbell

Triceps Extensions

3 13-15 1 minute

Copyright © Hugo Rivera

21

Day 3

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Wide Stance Squats

(press with ball of foot)

3 13-15 0

Leg Curls or Dumbbell

Stiff Legged Deadlifts or

Lunges (Press with heels)

3 13-15 1 minute

#2 Leg Press or Dumbbell

Squats

3 13-15 0

Leg Curls or Wide

Stance Dumbbell Squats

(press with heels)

3 13-15 1 minute

#3 Leg Extensions or

Dumbbell Lunges (press

with ball of foot)

3 13-15 0

Lunges (Press with heels) 3 13-15 1 minute

#4 Bicycle Crunches 3 15-25 0

Knee-Ins 3 15-25 1 minute

Copyright © Hugo Rivera

22

Loading Phase 2 - Week 8

Day 1

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1

Low Pulley Rows or Two

Arm Rows (palms facing

torso)

4 13-15 0

Barbell or Dumbbell

Bench Press

4 13-15 1 minute

#2 Incline Dumbbell Bench

Press

3 13-15 0

Close Grip Reverse

Chin-ups or Two Arm

Rows (palms facing

forward)

3 13-15 1 minute

#3 Dumbbell Bench Press 3 13-15 0

Wide Grip Pull-Ups to

Front or Two Arm Rows

(palms facing backward)

3 13-15 1 minute

#4 Seated Calf Raises Or

One Legged Dumbbell

Calf Raises

4 15-25 0

Calf Raises or Two

Legged Dumbbell Calf

Raises

4 15-25 1 minute

Copyright © Hugo Rivera

23

Day 2

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Bent Over Lateral Raises 4 13-15 0

Dumbbell Shoulder Press 4 13-15 1 minute

#2 Dumbbell Upright Rows

or Lateral Raises

3 13-15 0

Lying Dumbbell Triceps

Extensions

3 13-15 1 minute

#3 Dumbbell Curl and

Hammer Curls Superset

3 13-15 0

Overhead Dumbbell

Triceps Extensions

3 13-15 1 minute

#4 Preacher or

Concentration Curls

4 13-15 0

Triceps Pushdowns or

Triceps Kickbacks

(palms facing backward)

4 13-15 1 minute

Day 3

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Leg Extensions or

Dumbbell Squats

4 13-15 0

Lunges (press with heels) 4 13-15 1 minute

#2 Lying Leg Curls or

Dumbbell Stiff Legged

Deadlifts or Wide Stance

Squats

3 13-15 0

Wide Stance Squats

(press with ball of foot)

3 13-15 1 minute

#3 Leg Press or Dumbbell

Lunges (press with ball

of foot)

3 13-15 0

Wide Stance Leg Press or

Wide Stance Squats

(press with heels)

3 13-15 1 minute

#4 Knee-Ins 4 15-25 0

Scissor Kick 4 15-25 1 minute

Copyright © Hugo Rivera

24

Loading Phase 2 - Week 9

Day 1

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1

Push ups or Chest Dips

or Dumbbell Bench Press

4 13-15 0

Reverse Close Grip

Chins or Two Arm Rows

(palms facing forward)

4 13-15 1 minute

#2 Wide Grip Pull-ups to

Front or Two Arm Rows

(palms facing backwards)

3 13-15 0

Flat or Incline Flyes 3 13-15 1 minute

#3 Incline Dumbbell Bench

Press

4 13-15 0

Low Pulley Rows or Two

Arm Rows (palms facing

torso)

4 13-15 1 minute

#4 Calf Press or One Legged

Dumbbell Calf Raises

5 15-25 0

Standing Calf Raises or

Two Legged Dumbbell

Calf Raises

5 15-25 1 minute

Copyright © Hugo Rivera

25

Day 2

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Rear Delt Rows 4 13-15 0

Barbell or Dumbbell

Upright Rows or Lateral

Raises

4 13-15 1 minute

#2 Dumbbell Shoulder Press 3 13-15 0

Barbell or Dumbbell

Curls

3 13-15 1 minute

#3 Lying E-Z or Dumbbell

Triceps Extensions in

superset with Close Grip

E-Z or Dumbbell Bench

Press

4 13-15 0

Concentration Curls 4 13-15 1 minute

#4 Hammer Curls using

High Pulley Rope or

using Dumbbells

4 13-15 0

Rope Pushdowns or

Triceps Kickbacks

(palms facing torso)

4 13-15 1 minute

Copyright © Hugo Rivera

26

Day 3

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Leg Extensions or

Dumbbell Lunges (press

with ball of foot)

4 13-15 0

Leg Press or Dumbbell

Squats

4 13-15 1 minute

#2 Leg Curls or Dumbbell

Wide Stance Squats

(press with heels)

4 13-15 0

Lunges (press with heels) 4 13-15 1 minute

#3 Wide Stance Squats

(press with ball of foot)

3 13-15 0

Lying Leg Curls or

Walking Lunges (press

with heels)

3 13-15 1 minute

#4 Crunches on Exercise

Ball

4 15-25 0

V-Ups 4 15-25 1 minute

Copyright © Hugo Rivera

27

Growth Phase 2 - Week 10

Day 1

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Incline Dumbbell

Bench Press

3 12, 10, 8 30-90

seconds

Wide Grip Pull-up to

Front or Two Arm

Rows (palms facing

forward)

3 12, 10, 8 30-90

seconds

#2 Flat Dumbbell Bench

Press or Barbell

version

3 12, 10, 8 30-90

seconds

Low Pulley Rows or

Two Arm Rows (palms

facing the torso)

3 12, 10, 8 30-90

seconds

#3 Incline Dumbbell

Bench Press (75-

Degree Angle on the

Incline)

3 12, 10, 8 30-90

seconds

T-Bar Rows or Two

Arm Rows (palms

facing backward)

3 12, 10, 8 30-90

seconds

#4 Calf Press or One

Legged Dumbbell Calf

Raises

3 10-12 30-90

seconds

Seated Calf Raises or

Two Legged Dumbbell

Calf Raises

3 8-12 30-90

seconds

Copyright © Hugo Rivera

28

Day 2

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Rear Delt Rows or Rear

Delt Machine

3 12, 10, 8 30-90

seconds

Dumbbell Shoulder

Press or Arnold Press

3 12, 10, 8 30-90

seconds

#2 Lateral Raises 3 12, 10, 8 30-90

seconds

Reverse E-Z Curls or

Dumbbell Hammer

Curls

3 12, 10, 8 30-90

seconds

#3 Concentration Curls 3 12, 10, 8 30-90

seconds

Parallel Bar Triceps

Dips or Straight Bar

Pushdowns or Triceps

Kickbacks (palms

facing backward)

3 12, 10, 8 30-90

seconds

#4 Zottman Curls

performed sitting on

Incline Bench

3 12, 10, 8 30-90

seconds

Dumbbell Close Grip

Bench Press or Barbell

Version

3 12, 10, 8 30-90

seconds

Copyright © Hugo Rivera

29

Day 3

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Barbell or Dumbbell

Lunges (Press with ball

of foot)

3 12, 10, 8 30-90

seconds

Leg Curls or Dumbbell

Lunges (press with

heels)

3 12, 10, 8 30-90

seconds

#2 Wide Stance Squats

(press with ball of foot)

3 12, 10, 8 30-90

seconds

Leg Curls or Wide

Stance Squats (press

with heels)

3 12, 10, 8 30-90

seconds

#3 Leg Press or Dumbbell

Squats (press with ball

of foot)

3 12, 10, 8 30-90

seconds

Wide Stance Dumbbell

or Barbell Squats (heel

press)

3 12, 10, 8 30-90

seconds

#4 Lying Leg Raises 3 15-25 30-90

seconds

Partial Sit-ups 3 15-25 30-90

seconds

Copyright © Hugo Rivera

30

Growth Phase 2 - Week 11

Day 1

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Incline Dumbbell Bench

Press

3 12, 10, 8 30-90

seconds

Close Reverse Grip

Pull-ups or Two Arm

Rows (palms facing

forward)

3 12, 10, 8 30-90

seconds

#2 Dumbbell Bench Press 3 12, 10, 8 30-90

seconds

One Arm Rows 3 12, 10, 8 30-90

seconds

#3 Pushups or Chest Dips 3 12, 10, 8 30-90

seconds

Wide Grip Pull-Up to

Front or Two Arm Rows

(palms facing backward)

3 12, 10, 8 30-90

seconds

#4 Standing Calf Raises or

One Legged Dumbbell

Calf Raises

3 10 30-90

seconds

Calf Press or Two

Legged Dumbbell Calf

Raises

3 12 30-90

seconds

Copyright © Hugo Rivera

31

Day 2

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Bent Over Lateral

Raises

3 12, 10, 8 30-90

seconds

Barbell or Dumbbell

Upright Rows or

Lateral Raises

3 12, 10, 8 30-90

seconds

#2 Arnold Press or

Dumbbell Shoulder

Press

3 12, 10, 8 30-90

seconds

Preacher or

Concentration Curls

3 12, 10, 8 30-90

seconds

#3 Reverse E-Z or

Hammer Curls

3 12, 10, 8 30-90

seconds

Overhead Dumbbell

Triceps Extensions

3 12, 10, 8 30-90

seconds

#4 E-Z or Dumbbell Curls 3 12, 10, 8 30-90

seconds

Lying E-Z or Dumbbell

Triceps Extensions in

superset with Close

Grip Bench Press

(using EZ bar or

Dumbbells)

3 12, 10, 8 30-90

seconds

Copyright © Hugo Rivera

32

Day 3

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Leg Press or Dumbbell

Squats (press with ball

of foot)

3 12, 10, 8 30-90

seconds

Lunges (Press with

heels)

3 12, 10, 8 30-90

seconds

#2 Wide Stance Squats

(press with ball of foot)

3 12, 10, 8 30-90

seconds

Lying Leg Curls or

Wide Stance Squats

(press with heels)

3 12, 10, 8 30-90

seconds

#3 Leg Extensions or

Dumbbell Lunges

(press with ball of foot)

3 12, 10, 8 30-90

seconds

One Legged Leg Curls

or Dumbbell Lunges

(press with heels)

3 12, 10, 8 30-90

seconds

#4 Bicycle Crunches 3 15-25 30-90

seconds

Leg Raises in superset

with Crunches

3 15-25 30-90

seconds

Copyright © Hugo Rivera

33

Growth Phase 2 - Week 12

Day 1

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Incline Dumbbell

Bench Press

3 12, 10, 8 30-90

seconds

Neutral Grip Pull-Ups

or Two Arm Rows

(palms facing forward)

3 12, 10, 8 30-90

seconds

#2 Dumbbell Bench Press 3 12, 10, 8 30-90

seconds

Wide Grip Pull-up to

Front or Two Arm

Rows (palms facing

backward)

3 12, 10, 8 30-90

seconds

#3 Low Pulley Rows or

One Arm Rows

3 12, 10, 8 30-90

seconds

Flat or Incline Flyes 3 12, 10, 8 30-90

seconds

#4 Calf Press or Two

Legged Dumbbell Calf

Raises

3 8-10 30-90

seconds

Standing Calf Raises or

One Legged Dumbbell

Calf Raises

3 8-12 30-90

seconds

Copyright © Hugo Rivera

34

Day 2

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Rear Delt Rows or

Bent Over Laterals

3 12, 10, 8 30-90

seconds

Dumbbell Shoulder

Press

3 12, 10, 8 30-90

seconds

#2 Barbell or Dumbbell

Upright Rows or

Lateral Raises

3 12, 10, 8 30-90

seconds

Triceps Pushdowns or

Kickbacks (palms

facing backwards)

3 12, 10, 8 30-90

seconds

#3 Barbell or Dumbbell

Curls

3 12, 10, 8 30-90

seconds

Close Grip Bench Press

(with dumbbells or

barbell)

3 12, 10, 8 30-90

seconds

#4 Zottman Curls 3 12, 10, 8 30-90

seconds

Parallel Bar Dips or

Rope Pushdowns or

Triceps Kickbacks

(palms facing torso)

3 12, 10, 8 30-90

seconds

Copyright © Hugo Rivera

35

Day 3

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Wide Stance Dumbbell

Squats (press with ball

of the foot)

3 12, 10, 8 30-90

seconds

Leg Curls or Lunges

(press with heels) or

Stiff Legged Deadlifts

3 12, 10, 8 30-90

seconds

#2 Leg Press or Dumbbell

Lunges (press with ball

of foot)

3 12, 10, 8 30-90

seconds

Wide Stance Squats

(heel press)

3 12, 10, 8 30-90

seconds

#3 Dumbbell Squats

(press with ball of foot)

3 12, 10, 8 30-90

seconds

Leg Curls or Wide

Stance Squats (press

with heels)

3 12, 10, 8 30-90

seconds

#4 Knee-ins 3 10-15 30-90

seconds

Crunches 3 10-15 30-90

seconds

Copyright © Hugo Rivera

36

Loading Phase 3 - Week 13

Day 1

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Dumbbell Bench Press 10 10 0

Close Grip Pull-Up to

Front or Two Arm Rows

(palms facing forward)

10 10 0

Calf Press or Two

Legged Dumbbell Calf

Raises

10 10 1 minute

Day 2

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Rear Delt Rows 3 13-15 0

Dumbbell Shoulder Press 3 13-15 0

Lateral Raises 3 13-15 1 minute

#2 Incline Dumbbell Curls

or Regular Dumbbell

Curls

10 10 0

Triceps Bench Dips or

Triceps Pushdowns or

Triceps Kickbacks

(palms facing back)

10 10 1 minute

Day 3

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Lunges (press with ball

of foot)

10 10 0

Wide Stance Dumbbell

Squats (Press with heels)

10 10 0

Crunches on Exercise

Ball or Regular Crunches

10 10-15 1 minute

Copyright © Hugo Rivera

37

Loading Phase 3 - Week 14

Day 1

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Incline Dumbbell Bench

Press or Push Ups or

Dumbbell Bench Press

10 10 0

Wide Grip Pull-ups or

Dumbbell Rows (palms

facing back)

10 10 0

Standing Calf Raises or

One Legged Dumbbell

Calf Raises

10 10 1 minute

Day 2

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Dumbbell Upright Rows 3 13-15 0

Lateral Raises 3 13-15 0

Rear Delt Machine or

Bent Over Lateral Raises

performed on Incline

Bench

3 13-15 1 minute

#2 Cable Curls (High

Pulley) or Concentration

Curls

10 10 0

Triceps Pushdowns

(Straight Bar) or Triceps

Kickbacks (palms facing

forward)

10 10 1 minute

Day 3

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Dumbbell Squats (press

w/ ball of foot)

10 10 0

Leg Curls or Wide

Stance Squats (press with

heels)

10 10 0

Knee-Ins 10 10-15 1 minute

Copyright © Hugo Rivera

38

Loading Phase 3 - Week 15

Day 1

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Incline Dumbbell Bench

Press or Chest Dips or

Flat Dumbbell Bench

Press

10 10 0

Low Pulley Rows or

Two Arm Rows (palms

facing torso)

10 10 0

Two Legged Dumbbell

Calf Raises

10 10 1 minute

Day 2

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 One Arm Lateral Raises 3 13-15 0

Dumbbell Shoulder Press 3 13-15 0

Bent Over Laterals 3 13-15 1 minute

#2 Cable Curls or Alternate

Dumbbell Curls

10 10 0

Lying E-Z or Dumbbell

Triceps Extensions

10 10 1 minute

Day 3

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Leg Press or Dumbbell

Squats

10 10 0

Wide Stance Squats

(press with heels)

10 10 0

Bicycle Crunches 10 10 1 minute

Copyright © Hugo Rivera

39

Growth Phase 3 - Week 16

Day 1

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Incline Dumbbell

Bench Press

6 6 30-90

seconds

One Arm Dumbbell

Rows

6 6 30-90

seconds

#2 Barbell or Dumbbell

Bench Press

3 10, 8, 6 30-90

seconds

Close Reverse Grip

Pull-ups or Two Arm

Rows (palms facing

forward)

3 10, 8, 6 30-90

seconds

#3 One Legged Calf

Raises on Leg Press

Machine or One

Legged Dumbbell Calf

Raises

3 6-8 30-90

seconds

Calf Press (Two Legs)

or Two Legged

Dumbbell Calf Raises

3 8-10 30-90

seconds

Day 2

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Dumbbell Shoulder

Press

6 6 30-90

seconds

Bent Over Laterals 6 6 30-90

seconds

#2 E-Z or Dumbbell Curls 6 6 30-90

seconds

Lying EZ or Dumbbell

Triceps Extensions

6 6 30-90

seconds

#3 Rope or Hammer Curls 3 10, 8, 6 30-90

seconds

Reverse Grip Kickback 3 10, 8, 6 30-90 sec

Copyright © Hugo Rivera

40

Day 3

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Squats (medium stance

– barbell or dumbbell)

6 6 30-90

seconds

Lunges (press with

heels)

6 6 30-90

seconds

#2 Leg Extensions or

Lunges (press with ball

of foot)

3 10, 8, 6 30-90

seconds

Leg Curls or Wide

Stance Dumbbell

Squats (press with

heels)

3 10, 8, 6 30-90

seconds

#3 Bicycle Crunches 3 15-25 30-90

seconds

Leg Raises in superset

with Crunches

3 15-25 30-90

seconds

Monday/Tuesday/Thursday/Friday

Copyright © Hugo Rivera

41

Growth Phase 3 - Week 17

Day 1

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Incline or Flat

Dumbbell Press

6 6 30-90

seconds

Low Pulley Rows or

Two Arm Dumbbell

Rows (palms facing

torso)

6 6 30-90

seconds

#2 Flat or Incline Flyes 3 10, 8, 6 30-90

seconds

Wide Grip Pull-Up to

Front or Two Arm

Dumbbell Rows (palms

facing back)

3 10, 8, 6 30-90

seconds

#3 Calf Raises (One

Legged)

3 10 30-90

seconds

Calf Press (Two Legs) 3 10 30-90

seconds

Day 2

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Dumbbell Upright

Rows

6 6 30-90

seconds

Rear Delt Rows or

Rear Delt Machine

6 6 30-90

seconds

#2 Concentration Curls 6 10, 8, 6 30-90

seconds

Close Grip Bench Press

(Barbell or Dumbbell

Version)

6 10, 8, 6 30-90

seconds

Copyright © Hugo Rivera

42

#3 Reverse E-Z Curls or

Zottman Curls

3 10, 8, 6 30-90

seconds

Triceps Parallel Bar

Dips or Triceps

Pushdowns

3 10, 8, 6 30-90

seconds

Day 3

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Lunges (press with ball

of foot)

6 6 30-90

seconds

Wide Stance Dumbbell

Squats (press with

heels) or Lying Leg

Curls

6 6 30-90

seconds

#2 Squats (medium

stance)

3 10, 8, 6 30-90

seconds

Lunges (press with

heels)

3 10, 8, 6 30-90

seconds

#3 Bicycle Crunches 3 15-25 30-90

seconds

Leg Raises and

Crunches superset

3 15-25 30-90

seconds

Monday/Tuesday/Thursday/Friday

Copyright © Hugo Rivera

43

Growth Phase 3 - Week 18

Day 1

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Dumbbell Press 6 6 30-90

seconds

Wide Grip Pull-up to

Front or Two Arm

Dumbbell Rows

(Palms facing back)

6 6 30-90

seconds

#2 Incline or Flat Flyes 3 10, 8, 6 30-90

seconds

Two Arm Dumbbell

Rows (Palms facing

torso)

3 10, 8, 6 30-90

seconds

#3 Calf Press or Two

Legged Dumbbell Calf

Raises

3 10 30-90

seconds

Standing Calf Raises

or One Legged

Dumbbell Calf Raises

3 10 30-90

seconds

Day 2

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Dumbbell Upright

Rows

6 6 30-90

seconds

Rear Delt Rows or Rear

Delt Machine

6 6 30-90

seconds

#2 Incline Dumbbell Curls 6 6 30-90

seconds

Triceps Dips or Close

Grip Bench Press

Machine

6 6 30-90

seconds

Copyright © Hugo Rivera

44

#3 Concentration Curls 3 10, 8, 6 30-90

seconds

Triceps Pushdowns or

Triceps Kickbacks

(palms facing forward)

3 10, 8, 6 30-90

seconds

Day 3

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Squats (medium

stance)

6 6 30-90

seconds

Wide Stance Dumbbell

Squats (press with

heels)

6 6 30-90

seconds

#2 Lunges (press with ball

of foot)

3 10, 8, 6 30-90

seconds

Leg Curls or Stiff

Legged Deadlifts or

Wide Stance Dumbbell

Squats (press with

heels)

3 10, 8, 6 30-90

seconds

#3 Bicycle Crunches 3 15-25 30-90

seconds

Leg Raises and

Crunches superset

3 15-25 30-90

seconds

Monday/Tuesday/Thursday/Friday

Copyright © Hugo Rivera

45

Loading Phase 4 - Week 19

Day 1

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Dumbbell Bench Press 8 13-15 0

Close Grip Pull-Up to

Front or Two Arm

Dumbbell Rows (palms

facing forward)

8 13-15 0

Calf Raises or One

Legged Dumbbell Calf

Raises

8 13-15 1 minute

Day 2

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Rear Delt Rows 3 13-15 0

Dumbbell Shoulder Press 2 13-15 0

Lateral Raises 2 13-15 1 minute

#2 Concentration Curls 8 13-15 0

Triceps Dips or Triceps

Pushdowns

8 13-15 1 minute

Day 3

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Lunges (press with ball

of foot)

8 13-15 0

Wide Stance Dumbbell

Squats (Press with heels)

8 13-15 1 minute

#2 Swiss Ball Crunches 3 15-25 0

Knee-Ins 3 15-25 1 minute

Copyright © Hugo Rivera

46

Loading Phase 4 - Week 20

Day 1

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Incline Dumbbell Bench

Press

8 13-15 0

Close Reverse Grip Pull-

ups or Two Arm

Dumbbell Rows (Palms

Facing Forward)

8 13-15 0

Standing Calf Raises or

Two Legged Dumbbell

Calf Raises

8 13-15 1 minute

Day 2

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Dumbbell Upright Rows 3 13-15 0

Lateral Raises 3 13-15 0

Rear Delt Machine or

Bent Over Lateral Raises

performed on Incline

Bench

3 13-15 1 minute

#2 Cable Curls (High

Pulley) or Zottman Curls

8 13-15 0

Triceps Pushdowns

(Straight Bar) or Triceps

Kickbacks (palms facing

back)

8 13-15 1 minute

Day 3

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Dumbbell Squats (press

w/ ball of foot)

8 13-15 0

Leg Curls or Lunges

(press with heels)

8 13-15 1 minute

#2

Bicycle Crunches 3 15-25 0

Knee-Ins 3 15-25 1 minute

Copyright © Hugo Rivera

47

Loading Phase 4 - Week 21

Day 1

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Dumbbell Press 8 13-15 0

Reverse Grip Pull-ups or

Two Arm Dumbbell

Rows (Palms Facing

Forward)

8 13-15 0

Two Legged Dumbbell

Calf Raises

8 13-15 1 minute

Day 2

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 One Arm Lateral Raises 3 13-15 0

Dumbbell Shoulder Press 2 13-15 0

Bent Over Laterals 2 13-15 1 minute

#2 Cable Curls or Alternate

Dumbbell Curls

8 13-15 0

Lying Dumbbell Triceps

Extensions

8 13-15 1 minute

Day 3

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Leg Press or Dumbbell

Squats

8 13-15 0

Wide Stance Squats

(press with heels)

8 13-15 1 minute

#2

Crunches Performed On

Exercise Ball

3 15-25 0

Modified V-Ups

(position your hands in

the same way that you do

for Knee-Ins)

3 15-25 1 minute

Copyright © Hugo Rivera

48

Growth Phase 4 - Week 22

Day 1

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Chest Dips or Push Ups

(for the pushups take 4

seconds to go down, 1

remain second down,

take 2 seconds to go up,

stay on the top position

for a second)

8 8 0

Two Arm Rows (Palms

Facing Back)

8 8 0

Two Legged Dumbbell

Calf Raises or Calf

Raises on Leg Press

Machine

8 13-15 1 minute

Day 2

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Rear Delt Rows 3 8 0

Dumbbell Shoulder Press 2 8 0

Lateral Raises 2 8 1 minute

#2 Zottman Curls 8 8 0

Triceps Dips or

Kickbacks

8 8 1 minute

Day 3

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Lunges (press with ball

of foot)

8 8 0

Wide Stance Dumbbell

Squats (Press with heels)

8 8 1 minute

#2 Swiss Ball Crunches 3 15-25 0

Knee-Ins 3 15-25 1 minute

Copyright © Hugo Rivera

49

Growth Phase 4 - Week 23

Day 1

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Dumbbell Flyes 8 8 0

Close Reverse Grip Pull-

ups or Two Arm Rows

(Palms Facing Forward)

8 8 0

One Legged Dumbbell

Calf Raises

8 13-15 1 minute

Day 2

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Dumbbell Upright Rows 3 8 0

Lateral Raises 3 8 0

Rear Delt Machine or

Bent Over Lateral Raises

performed on Incline

Bench

3 8 1 minute

#2 Incline Curls 8 8 0

Triceps Pushdowns

(Straight Bar) or Triceps

Kickbacks (palms facing

back) or Lying E-Z

Triceps Extensions

8 8 1 minute

Day 3

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Dumbbell Squats (press

w/ ball of foot)

8 8 0

Leg Curls or Lunges

(press with heels)

8 8 1 minute

#2

Bicycle Crunches 3 15-25 0

Knee-Ins 3 15-25 1 minute

Copyright © Hugo Rivera

50

Growth Phase 4 - Week 24

Day 1

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Incline or Flat Dumbbell

Press

8 8 0

Two Arm Dumbbell

Rows (Palms Facing

Forward) or Wide Grip

Pull-ups to Front

8 8 0

Calf Raises on Machine

or Two Legged

Dumbbell Calf Raises

8 13-15 1 minute

Day 2

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 One Arm Lateral Raises 3 8 0

Dumbbell Shoulder Press 2 8 0

Bent Over Laterals 2 8 1 minute

#2 High Pulley Cable Curls

or Alternate Dumbbell

Curls or EZ Curls

8 8 0

Triceps Kickbacks

(Palms facing forward)

8 8 1 minute

Day 3

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Lunges (press with ball

of the foot)

8 8 0

Wide Stance Squats

(press with heels)

8 8 1 minute

#2

Crunches Performed On

Exercise Ball

3 15-25 0

Leg Pull Ins 3 15-25 1 minute

Copyright © Hugo Rivera

51

Loading Phase 5 - Week 25

Day 1

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Incline or Flat Bench

Press

12 12 0

Wide Grip Pull-Up to

Front or Two Arm

Dumbbell Rows (palms

facing back)

12 12 0

Calf Raises on Machine

or Two Legged

Dumbbell Calf Raises

7 15-20 1 minute

Day 2

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Dumbbell Shoulder Press 3 12 0

Bent Over Laterals 2 12 0

Dumbbell Upright Rows 2 12 1 minute

#2 Zottman Curls 12 12 0

V-Bar Pushdowns or

Overhead Triceps

Extensions or Triceps

Dips (on Bench or Bars)

12 12 1 minute

Day 3

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Dumbbell Squats (press

with ball of foot)

12 12 0

Lying Leg Curls or Wide

Stance Dumbbell Squats

(press with heels)

12 12 1 minute

#2 Leg Raises 3 15-25 0

Crunches on Top of

Exercise Ball

3 15-25 1 minute

Copyright © Hugo Rivera

52

Loading Phase 5 - Week 26

Day 1

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Flat Dumbbell Bench

Press or Chest Dips

12 12 0

Low Pulley Rows or Two

Arm Dumbbell Rows

(Palms Facing Torso)

12 12 0

Calf Press or One Legged

Dumbbell Calf Raises

7 15-20 1 minute

Day 2

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Rear Delt Machine or

Bent Over Lateral Raises

performed on Incline

Bench

3 12 0

Lateral Raises 2 12 0

Dumbbell Upright Rows 2 12 1 minute

#2 E-Z Curls or Dumbbell

Curls or Biceps Chinups

12 12 0

Lying E-Z Triceps

Extensions or Triceps

Dips or Triceps

Kickbacks (palms facing

back)

12 12 1 minute

Day 3

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Lunges (press w/ ball of

foot)

12 12 0

Wide Stance Squats

(press with heels)

12 12 1 minute

#2

Bicycle Crunches 3 15-25 0

Knee-Ins 3 15-25 1 minute

Copyright © Hugo Rivera

53

Loading Phase 5 - Week 27

Day 1

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 75-Degree Incline

Dumbbell Press or Flat

Dumbbell Press

12 12 0

Low Pulley Rows or Two

Arm Dumbbell Rows

(palms facing torso)

12 12 0

Seated Calf Raises or

One Legged Dumbbell

Calf Raises

7 15-20 1 minute

Day 2

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Dumbbell Shoulder Press 3 12 0

One Arm Lateral Raises 2 12 0

Rear Delt Machine or

Bent Over Lateral Raises

2 12 1 minute

#2 Cable Curls or

Concentration Curls

12 12 0

Rope Pushdowns or

Triceps Kickbacks

(palms facing torso)

12 12 1 minute

Day 3

Supersets Exercises Sets Repetitions Rest Weights Used

and Reps

#1 Leg Press or Lunges

(press with ball of foot)

12 12 0

Wide Stance Squats

(press with heels)

12 12 1 minute

#2

Crunches Performed On

Exercise Ball

3 15-25 0

Modified V-Ups

(position your hands in

the same way that you do

for Knee-Ins)

3 15-25 1 minute

Copyright © Hugo Rivera

54

Growth Phase 5 - Week 28

Day 1

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Flat Dumbbell Bench

Press

3 10, 8, 6 30-90

seconds

Wide Grip Pull-Up to

Front or Two Arm

Dumbbell Rows (palms

facing back)

3 10, 8, 6 30-90

seconds

#2 Incline Dumbbell

Bench Press

3 10, 8, 6 30-90

seconds

Close Reverse Grip

Pull-ups or Two Arm

Dumbbell Rows (palms

facing forward)

3 10, 8, 6 30-90

seconds

#3 Incline or Flat Flyes 3 10, 8, 6 30-90

seconds

One Arm Dumbbell

Rows (palms facing

torso)

3 10, 8, 6 30-90

seconds

#4 One Legged Calf

Raises on Leg Press

Machine or using

Dumbbells

3 8 30 seconds

Calf Press (Two Legs)

or Two Legged

Dumbbell Calf Raises

3 10 30 seconds

Copyright © Hugo Rivera

55

Day 2

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Bent Over Laterals 3 10, 8, 6 30-90

seconds

Dumbbell Shoulder

Press

3 10, 8, 6 30-90

seconds

#2 Dumbbell Upright

Rows

3 10, 8, 6 30-90

seconds

Preacher Curls or

Concentration Curls

3 10, 8, 6 30-90

seconds

#3 Reverse E-Z Curls or

Hammer Curls

3 10, 8, 6 30-90

seconds

Triceps Pushdowns

(Straight Bar) or Lying

Dumbbell Triceps

Extensions

3 10, 8, 6 30-90

seconds

#4 Concentration Curls 3 10, 8, 6 30 seconds

Triceps Kickbacks

(palms facing forward)

3 10, 8, 6 30 seconds

Copyright © Hugo Rivera

56

Day 3

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Leg Extensions or

Dumbbell Squats (press

with ball of foot)

3 10, 8, 6 30-90

seconds

Seated or Lying Leg

Curls or Lunges (press

with heels)

3 10, 8, 6 30-90

seconds

#2 Leg Press or Sissy

Squats or Dumbbell

Squats (press with ball

of foot)

3 10, 8, 6 30-90

seconds

Wide Stance Dumbbell

Squats (press with

heels)

3 10, 8, 6 30-90

seconds

#3 Lunges (press with ball

of foot)

3 10, 8, 6 30-90

seconds

Wide Stance Dumbbell

Squats (press with

heels)

3 10, 8, 6 30-90

seconds

#4 Bicycle Crunches 3 15-25 30 seconds

Leg Raises and

Crunches superset

3 15-25 30 seconds

Monday/Tuesday/Thursday/Friday

Copyright © Hugo Rivera

57

Growth Phase 5 - Week 29

Day 1

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Incline or Flat

Dumbbell Bench Press

3 10, 8, 6 30-90

seconds

Two Arm Rows

(performed on top of

low incline bench –

palms facing torso)

3 10, 8, 6 30-90

seconds

#2 Chest Dips or Flat

Dumbbell Bench Press

3 10, 8, 6 30-90

seconds

V-Bar Pulldowns or

Two Arm Dumbbell

Rows (palms facing

forward)

3 10, 8, 6 30-90

seconds

#3 Incline or Flat Flyes 3 10, 8, 6 30-90

seconds

Wide Grip Pull-up to

Front

3 10, 8, 6 30-90

seconds

#4 Calf Press (Two Legs)

or Two Legged Calf

Raises

3 10, 8, 6 30 seconds

One Legged Calf

Raises on Leg Press

Machine or One

Legged Dumbbell Calf

Raises

3 12-15 30 seconds

Copyright © Hugo Rivera

58

Day 2

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Lateral Raises 3 10, 8, 6 30-90

seconds

Military Press or

Dumbbell Shoulder

Press

3 10, 8, 6 30-90

seconds

#2 Rear Delt Rows 3 10, 8, 6 30-90

seconds

Barbell or Dumbbell

Curls

3 10, 8, 6 30-90

seconds

#3 Concentration Curls 3 10, 8, 6 30-90

seconds

Triceps Dips or

Overhead Dumbbell

Triceps Extensions

3 10, 8, 6 30-90

seconds

#4 Hammer Curls or

Incline Hammer Curls

3 10, 8, 6 30 seconds

Triceps Pushdowns (V-

Bar) or Triceps

Kickbacks (palms

facing back) or Lying

E-Z Triceps Extensions

3 10, 8, 6 30 seconds

Copyright © Hugo Rivera

59

Day 3

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Leg Extensions or

Dumbbell Squats

(press with ball of foot)

3 10, 8, 6 30-90

seconds

Seated or Lying Leg

Curls or Lunges (press

with heels)

3 10, 8, 6 30-90

seconds

#2 Leg Press or Sissy

Squats or Dumbbell

Squats (press with ball

of foot)

3 10, 8, 6 30-90

seconds

Wide Stance Dumbbell

Squats (press with

heels)

3 10, 8, 6 30-90

seconds

#3 Lunges (press with ball

of foot)

3 10, 8, 6 30-90

seconds

Wide Stance Dumbbell

Squats (press with

heels)

3 10, 8, 6 30-90

seconds

#4 Crunches 3 15-25 30 seconds

Knee-Ins 3 15-25 30 seconds

onday/Tuesday/Thursday/Friday

Copyright © Hugo Rivera

60

Growth Phase 5 - Week 30

Day 1

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Chest Dips or Flat

Flyes

3 10, 8, 6 30-90

seconds

Two Arm Dumbbell

Rows (Palms Facing

Back)

3 10, 8, 6 30-90

seconds

#2 Flat or Incline

Dumbbell Bench Press

3 10, 8, 6 30-90

seconds

Reverse Close Grip

Chins or Two Arm

Dumbbell Rows

(Palms Facing

Forward)

3 10, 8, 6 30-90

seconds

#3 Incline Dumbbell

Bench Press (30-degree

angle) or Flat

Dumbbell Press

3 10, 8, 6 30-90

seconds

Low Pulley Rows or

Two Arm Dumbbell

Rows (Palms Facing

Torso)

3 10, 8, 6 30-90

seconds

#4 Seated Calf Raises or

Two Legged Dumbbell

Calf Raises

3 15-20 30 seconds

One Legged Calf

Raises on Leg Press

Machine or One

Legged Dumbbell Calf

Raises

3 12-15 30 seconds

Copyright © Hugo Rivera

61

Day 2

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Dumbbell Shoulder

Press

3 10, 8, 6 30-90

seconds

Bent Over Laterals

(palms facing

back/pronated grip)

3 10, 8, 6 30-90

seconds

#2 Upright Rows (using

bar or Dumbbells)

3 10, 8, 6 30-90

seconds

Incline Curls 3 10, 8, 6 30-90

seconds

#3 Reverse Barbell Curls

or Hammer Curls

3 10, 8, 6 30-90

seconds

Close Grip Bench

Press (dumbbell or

barbell)

3 10, 8, 6 30-90

seconds

#4 Preacher or

Concentration Curls

3 10, 8, 6 30 seconds

Triceps Kickbacks

(neutral grip)

3 10, 8, 6 30 seconds

Copyright © Hugo Rivera

62

Day 3

Modified

Supersets

Exercises Sets Repetitions Rest Weights

Used and

Reps

#1 Lunges (press with ball

of foot)

3 10, 8, 6 30-90

seconds

Stiff Legged Deadlifts

or Wide Stance Squats

(press with heels)

3 10, 8, 6 30-90

seconds

#2 Leg Extensions or

Squats (press with ball

of foot)

3 10, 8, 6 30-90

seconds

Wide Stance Squats

(press with heels)

3 10, 8, 6 30-90

seconds

#3 Leg Press or Sissy

Squats

3 10, 8, 6 30-90

seconds

Lunges (press with

heels)

3 10, 8, 6 30-90

seconds

#4 Twisting Crunches on

Ball

3 15-25 30 seconds

Modified V-Ups 3 15-25 30 seconds