Lower Body

Squat
Barbell
4 × 6-8
Stiff Leg Deadlift
Barbell
3 × 6-8
Leg Press
Leverage Machine
3 × 10-12
Seated Leg Curl
Leverage Machine
2 × 10-12
Standing Calf Raise
Dumbbell
3 × 6-8
Seated Calf Raise
Barbell
3 × 10-12

Upper Body

Bench Press
Barbell
4 × 6-8
Bent Over Row
Barbell
3 × 6-8
Shoulder Press
Dumbbell
3 × 10-12
Chin Up
Bodyweight
2 × 10-12 × 0lb
Skullcrusher
EZ Bar
2 × 12-15
Hammer Curl
Dumbbell
2 × 12-15