| Day 1 | Push | Chest/Shoulders/Triceps |
| Day 2 | Pull | Back/Biceps/Abdominals |
| Day 3 | Legs | Quads/Hamstrings/Calves |
| Reps | One exercise from list x12, x10, x8; plus another exercise x12. |
| "Push" |
| Chest |
| Barbell Bench Press |
| Barbell Incline Press |
| Dumbbell Bench Press |
| Dumbbell Incline Press |
| Dumbbell Flyes |
| Cable Press, Flyes or Crossovers |
| Shoulders |
| Seated Dumbbell Press |
| Front Raise |
| Lateral Raise |
| Reverse Flyes |
| Upright Cable Row |
| Upright Barbell or Dumbbell Row |
| Triceps |
| Seated Triceps Press |
| Lying Triceps (French) Press |
| Triceps Kickback |
| Triceps Pushdown |
| Cable Extensions |
| Bench or Roman Chair Dips |
| Legs |
| Quadriceps |
| Barbell Squats (back or front) |
| Leg Press |
| Leg Extension |
| Hamstrings |
| Dumbbell Lunges |
| Straight-Leg Deadlift |
| Leg Curls (machine) |
| Calves |
| Seated Calf Raise |
| Standing Heel Raise |
| Pull |
| Back |
| Pull-Ups |
| Wide-Grip Lat Pulldown |
| One-Arm Dumbbell Row |
| Seated Cable Row |
| Back Extension |
| Straight Arm Pulldown |
| Biceps |
| Alternate Dumbbell Curl |
| (EZ) Barbell Curl |
| Preacher Curl |
| Concentration Curl |
| Cable Curl |
| Hammer Curl |
| Abdominals |
| Floor Crunches & oblique |
| Decline Crunches & oblique |
| Hanging Knee Raises (ab-straps) |
| Reverse Crunches |
| Cable Crunches & oblique |
| Swiss Ball "jack-knife" |
| Swiss Ball "roll-out" |