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 |