FULL WORKOUT ROUTINES
THE SIZE BUILDER
Day 1 – PUSH (Chest, Shoulders, Triceps)
1. Barbell Bench Press — 4 sets
2. Incline Dumbbell Press — 4 sets
3. Seated Dumbbell Shoulder Press — 3 sets
4. Cable Lateral Raises — 3 sets
5. Chest Dips (Weighted if possible) — 3 sets
6. Overhead Triceps Extension (Cable or Dumbbell) — 3 sets
Day 2 – PULL (Back, Rear Delts, Biceps)
1. Weighted Pull-Ups — 4 sets
2. Barbell Bent-Over Row — 4 sets
3. EZ-Bar Curl — 3 sets
4. Lat Pulldown (Wide or Neutral Grip) — 3 sets
5. Face Pulls — 3 sets
6. Dumbbell Hammer Curls — 3 sets
7. Abs — 3 sets
Day 3 – LEGS
1. Back Squat — 4 sets
2. Romanian Deadlift — 4 sets
3. Leg Press — 3 sets
4. Seated Leg Curl — 3 sets
5. Leg Extension — 3 sets
6. Standing Calf Raises — 4 sets
Day 4 – UPPER BODY
1. Incline Barbell Bench Press — 4 sets
2. Weighted Chin-Ups — 4 sets
3. Dumbbell Flat Press — 3 sets
4. Single-Arm Cable Row — 3 sets
5. Lateral Raises (Dumbbell or Machine) — 3 sets
6. Triceps Pushdown + Cable Curl (Superset) — 3 sets
7. Abs — 3 sets
Day 5 – LOWER BODY
1. Deadlift — 4 sets
2. Front Squat — 4 sets
3. Bulgarian Split Squat — 3 sets
4. Lying Leg Curl — 3 sets
5. Hip Thrust (Barbell or Machine) — 3 sets
6. Seated Calf Raises — 4 sets
THE GLUTES MASTER
Day 1 – GLUTES
1. Barbell Hip Thrust — 4 sets
2. Dumbbell Romanian Deadlift — 3 sets
3. Bulgarian Split Squat (Glute Focused) — 4 sets
4. Cable Kickbacks — 3 sets
5. Hip Abduction Machine — 3 sets
6. Abs — 3 sets
Day 2 – SHOULDERS, CHEST, BACK
1. Lat Pulldown (Wide or Neutral Grip) — 4 sets
2. Seated Cable Row — 3 sets
3. Dumbbell Shoulder Press — 3 sets
4. Lateral Raises — 3 sets
5. Incline Dumbbell Press — 3 sets
6. Face Pulls — 3 sets
Day 3 – LEGS
1. Back Squat — 4 sets
2. Leg Press — 4 sets
3. Romanian Deadlift — 3 sets
4. Seated Leg Curl — 3 sets
5. Leg Extension — 3 sets
6. Standing Calf Raises — 4 sets
Day 4 – ARMS
1. EZ-Bar Curl — 3 sets
2. Cable Triceps Pushdown — 3 sets
3. Incline Dumbbell Curl — 3 sets
4. Overhead Triceps Extension — 3 sets
5. Hammer Curl — 3 sets
6. Bench Dips — 3 sets
7. Abs — 3 sets
Day 5 – LOWER BODY
1. Hip Thrust — 4 sets
2. Walking Lunges — 3 sets
3. Step-Ups (Glute Focused) — 3 sets
4. Hip Abduction Machine — 3 sets
5. Lying Leg Curl — 3 sets
6. Frog Pumps — 3 sets
