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Complete
PHYSIQUE
Built for muscle size and strength
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About this program...
- This program is built for male and female lifters.
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- This program is designed to build muscle size and strength.
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- This is a 4-day program meaning you will be training four days per week.
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- This program can be used by beginners, intermediates, and advanced lifters. Adjust the volume (amount of sets) to match the amount of training experience you
have. Beginners should stick to the lower end of prescribed sets, and advanced lifters may use the higher end of prescribed sets.
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- Use the exercise selection guide to choose the exercises you wish to incorporate in your program. I have listed a few of many to help you out.
- Make sure to use good form when performing the exercises. Don’t ego lift.
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- Choose exercises that you can perform pain free and that you enjoy doing.
- Perform a 5-10min warm up before each training session. Anything to raise your core temperature.
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- This program can be printed out and used as a training log to keep track of your training progress. It is important to do so. What gets measured, gets managed.
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- The columns labeled “week 1,2,3 and 4” are allocated for you to log the results of your training sessions.
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- The rep ranges provided are just guidelines. Feel free to alter them slightly if needed.
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- Questions about this program may be sent to my email jcarrolus@[Link] and I will get back to you as soon as possible.
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Exercise selection guide
Exercise variation
Squat variations
Option 1
Barbell back squat
Option 2
Barbell front squat
Option 3
Dumbbell/Barbell split squat
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Option 4
Goblet squat
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Hack squat
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Barbell/dumbbell stiff leg
Deadlift variations Barbell conventional deadlift Barbell sumo deadlift Single leg deadlift Single leg stiff leg deadlift
deadlift
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Leg press variations 45 degree leg press Horizontal leg press Smith machine squat Hack squat -
Standing smith machine calf
Straight leg calf variations Standing machine calf raise Leg press calf raise Standing bodyweight calf raise Hack squat machine calf raise
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raise
Abdominal leg raise variation Lying leg raise Hanging leg raise - - -
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Barbell/dumbbell flat bench Barbell/dumbbell incline bench Flat/incline smith machine
Chest press variations Machine chest press Dips
press press press
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Rowing variations Barbell/dumbbell row T-bar row T-bar chest supported row Seated cable row Seated chest supported row
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Standing Dumbbell/barbell Seated dumbbell/barbell
Shoulder press variations Machine shoulder press Smith machine shoulder press Land mine shoulder press
shoulder press shoulder press
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Lat pulldown variations Lat pulldown Neutral grip pulldown Pull up Neutral grip pull up -
Tricep pushdown variation Cable pushdown Tricep dips Ez-bar skull crushers Smith machine skull crushers Close grip bench press
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Bicep curl variations Dumbbell/barbell curl Cable curl Preacher curl Machine preacher curl Seated dumbbell curl
Leg extension variation Seated leg extensions - - - -
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Hamstring curl variations Seated leg curl Standing leg curl Lying leg curl - -
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Seated calf raise variations Machine seated calf raise - - - -
Abdominal crunch variations Flat bench crunch Decline bench crunch Machine crunches Rope behind neck crunches
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Lateral raise/upright row Dumbbell/barbell/cable
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Dumbbell lateral raise Machine lateral raise - -
variations upright row
Chest fly variations Machine fly Peck deck Dumbbell fly Cable fly -
Overhead tricep extension Standing barbell/dumbbell Seated barbell/dumbbell Cable overhead tricep
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variation overhead tricep extension overhead tricep extension extension
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Day 1 - Lower body 1
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Exercise variation Warm up sets Working sets Rep range Week 1 Week 2 Week 3 Week 4
Squat variation 3-5 3-5 5-8
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Deadlift variation 3-5 3-5 5-8
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Leg press variation 3
CA8-12
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Straight leg calf
4-5 8-12
variation
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Abdominal leg raise
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3 8-12
variation
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Day 2 - Upper body 1
Exercise variation Warm up sets Working sets Rep range Week 1
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Week 2 Week 3
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Week 4
Chest press variation 3-5 3-5 5-8
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Rowing variation 3-5 3-5 5-8
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Shoulder press
variation
3
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8-12
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Lat pulldown
3 8-12
variation
Tricep pushdown
variation
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Bicep curl variation 3 8-12
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Day 3 - Lower body 2
Exercise variation Warm up sets Working sets Rep range Week 1
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Week 2 Week 3
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Week 4
Leg press variation 3-5 3-5 8-12
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Deadlift variation 3-5 3-5 8-12
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Leg extension
variation
3
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12-20
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Hamstring curl
3 12-20
variation
Seated calf raise
variation
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Abdominal crunch
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3 12-20
variation
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Day 4 - Upper body 2
Exercise variation Warm up sets Working sets Rep range Week 1
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Week 2 Week 3
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Week 4
Chest press variation 3-5 3-5 8-12
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Lat pulldown
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3-5 3-5 8-12
variation
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Lateral raise/upright
3 12-20
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row variation
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Rowing variation 3 12-15
Chest fly variation
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Overhead tricep
3 12-20
extension variation
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Bicep curl variation 3 12-20
