It’s important to change your workout, every while to keep shocking your body and achieve more results. Last month, I came across this workout on redit. I have been following it since then. I have to say that it’s really one of the best workouts I ever followed.
| 1: Upper Body Power | Purpose | Set Scheme |
| Bench Press | Power Pushing | 3 sets of 3-5 |
| Weighted Pull Ups | Assistance Pulling | 2 sets of 6-10 |
| Horizontal Row | Auxiliary Pulling | 2 sets of 6-10 |
| Weighted Dips | Assistance Pressing | 2 sets of 6-10 |
| Pendlay Rows | Power Pulling | 3 sets of 3-5 |
| Dumbbell Shoulder Press | Assistance Pressing | 3 sets of 6-10 |
| Cambered Bar Curls | Auxiliary Curling | 3 sets of 6-10 |
| Dumbbell Skull Crushers | Auxiliary Extension | 3 sets of 6-10 |
| 2: Lower Body Power | Purpose | Set Scheme |
| Squats | Power Pressing | 3 sets of 3-5 |
| Hack Squats | Assistance Pressing | 2 sets of 6-10 |
| Leg Extensions | Assistance Extension | 2 sets of 6-10 |
| Stiff Legged Deadlifts | Assistance Pulling | 3 sets of 5-8 |
| Leg Curls | Assistance Curling | 2 sets of 6-10 |
| Standing Calf Raise | Auxiliary Calf | 3 sets of 6-10 |
| Seated Calf Raise | Auxiliary Calf | 2 sets of 6-10 |
| 4: Back & Shoulders HT | Purpose | Set Scheme |
| Pendlay Rows | Speed Pulling | 6 sets of 3 |
| Horizontal Row | Hypertrophy Pulling | 3 sets of 8-12 |
| Seated Cable Row | Hypertrophy Pulling | 3 sets of 8-12 |
| Braced Dumbbell Rows | Hypertrophy Pulling | 2 sets of 12-15 |
| Close Grip Pulldowns | Hypertrophy Pulling | 2 sets of 15-20 |
| Dumbbell Shoulder Press | Hypertrophy Shoulder | 3 sets of 8-12 |
| Upright Rows | Hypertrophy Shoulder | 2 sets of 12-15 |
| DB Side Lateral Raises | Hypertrophy Shoulder | 3 sets of 12-20 |
| 5: Lower Body HT | Purpose | Set Scheme |
| Squats | Speed Pressing | 6 sets of 3 |
| Hack Squats | Hypertrophy Pressing | 3 sets of 8-12 |
| Leg Press | Hypertrophy Pressing | 2 sets of 12-15 |
| Leg Extensions | Hypertrophy Extension | 3 sets of 15-20 |
| Romanian Deadlift | Hypertrophy Pulling | 3 sets of 8-12 |
| Lying Leg Curls | Hypertrophy Curling | 2 sets of 12-15 |
| Seated Leg Curls | Hypertrophy Curling | 2 sets of 15-20 |
| Donkey Calf Raises | Hypertrophy Calf | 4 sets of 10-15 |
| Seated Calf Raises | Hypertrophy Calf | 3 sets of 15-20 |
| 6: Chest & Arms HT | Purpose | Set Scheme |
| Dumbbell Press | Speed Pressing | 6 sets of 3 |
| Incline Dumbbell Press | Hypertrophy Pressing | 3 sets of 8-12 |
| Incline Chest Press | Hypertrophy Pressing | 3 sets of 12-15 |
| Incline Cable Flys | Hypertrophy Fly | 2 sets of 15-20 |
| Preacher Curls | Hypertrophy Curling | 3 sets of 8-12 |
| DB Concentration Curls | Hypertrophy Curling | 2 sets of 12-15 |
| Spider Curls | Hypertrophy Curling | 2 sets of 15-20 |
| Cambered Bar Tricep Extension | Hypertrophy Extension | 3 sets of 8-12 |
| Cable Pressdowns w/ Rope | Hypertrophy Extension | 2 sets of 12-15 |
| Cable Kickbacks | Hypertrophy Extension | 2 sets of 15-20 |