Based on Men's Fitness February 2008
Exercise | Wt. | Reps | Rest |
| Chin-up | BW | 5-7 | 120 |
| Press, Standing Barbell Push | 5RM | 5-7 | 120 |
| Chin-up | BW | 5-7 | 120 |
| Press, Standing Barbell Push | 5RM | 5-7 | 120 |
| Chin-up | BW | 5-7 | 120 |
| Press, Standing Barbell Push | 5RM | 5-7 | 120 |
| Row, Dumbbell 1-Arm 2-Point | 6RM | 6-8 | 120 |
| Press, Standing, Dumbbell, Neutral Grip | 7RM | 7-9 | 120 |
| Row, Dumbbell 1-Arm 2-Point | 6RM | 6-8 | 120 |
| Press, Standing, Dumbbell, Neutral Grip | 7RM | 7-9 | 120 |
| Row, Dumbbell 1-Arm 2-Point-Use momentum cheat | 6RM | 15-20 | 120 |
| Press, Standing, Dumbbell, Neutral Grip | 7RM | 7-9 | 120 |
| Row, Standing Cable Row Bentover | 10RM | 10-12 | 120 |
| Row, Standing Cable Row Bentover | 10RM | 10-12 | 120 |
| Deadlift | 8RM | 8-10 | 120 |
| Deadlift | 8RM | 8-10 | 120 |
Exercise | Wt. | Reps | Rest |
| Press, Bench | 5RM | 5-7 | 180 |
| Press, Bench | 5RM | 5-7 | 180 |
| Press, Bench | 5RM | 5-7 | 180 |
| Press, Bench, Dumbbell Bench Press | 5RM | 5-7 | 180 |
| Press, Bench, Dumbbell Bench Press | 5RM | 5-7 | 180 |
| Press, Bench, Dumbbell Bench Press | 5RM | 5-7 | 180 |
| Dips | BW | Fail | 150 |
| Dips | BW | Fail | 150 |
| Curls, Barbell | 6RM | 6-8 | 60 |
| Extension, Triceps, Pushdown | 8RM | 8-10 | 60 |
| Curls, Barbell | 6RM | 6-8 | 60 |
| Extension, Triceps, Pushdown | 8RM | 8-10 | 60 |
| Curls, Dumbbell, Incline | 8RM | 8-10 | 60 |
| Extension, Triceps, Standing Overhead Cable | 10RM | 10-12 | 60 |
| Curls, Dumbbell, Incline | 8RM | 8-10 | 60 |
| Extension, Triceps, Standing Overhead Cable | 10RM | 10-12 | 60 |
Exercise | Wt. | Reps | Rest |
| Squat | 5RM | 5-7 | 180-240 |
| Squat | 5RM | 5-7 | 180-240 |
| Squat | 8RM | 8-10 | 180-240 |
| Squat | 12RM | 12-15 | 180-240 |
| Lunge | 8RM | 8-10 | 120 |
| Raises, Glute Ham Raises | BW | 8-10 | 150 |
| Raises, Glute Ham Raises | BW | 8-10 | 150 |
| Raises, Calf Raises Box 1-DB | 6RM | 6-8 | 120 |
| Raises, Calf Raises Box 1-DB | 6RM | 6-8 | 120 |
| Raises, Calf Raises Box 1-DB | 6RM | 6-8 | 120 |
| Raises, Calf Raises Box Bentover | 8RM | 8-10 | 0 |
| Raises, Calf Raises Box Seated 2-DB | 15Rm | 15-20 | 120 |
| Raises, Calf Raises Box Bentover | 8RM | 8-10 | 0 |
| Raises, Calf Raises Box Seated 2-DB | 15Rm | 15-20 | 120 |
| Raises, Calf Raises Box Bentover | 8RM | 8-10 | 0 |
| Raises, Calf Raises Box Seated 2-DB | 15Rm | 15-20 | 120 |
Exercises should be performed in order.
Wt. is weight or setting. BW is bodyweight. RM is the maximum weight that can be lifted for the number of repetitions. e.g. 10RM is the heaviest weight you can perform 10 reps of the exercise with perfect form. Your last rep should be near failure.
Reps can also be duration in seconds for exercises without reps.
Rest is in seconds.