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This is the Ultimate Truestrength Workout Plan. If you are looking to use this routine as your default routine, your main focus is to perform this routine for 8 to 12 weeks to ensure optimal muscle gains, growth and strength. It is a 6 day split routine that focuses upon building muscle and targeting two muscle group on their own day, along with mixing in abdomen exercises at the end of the workout. ** Chest - On chest day you will focus upon targeting your upper and lower pecs, developing fullness and definition. ** Shoulders - With shoulders you will target the deltoids and traps while building size and strength. ** Legs - On legs day you will focus on the Quad, Hamstring and Calf muscles. For these three muscles your main target will be development, separation, growth and definition of each muscle. ** Arms - During arms day you will be working out the biceps, triceps, and forearms. For biceps you will focus on the head of the bicep, building thickness and definition. Triceps will target all 3 heads of the muscle building on thickness, growth and separation. ** Back - With back day you will be focusing upon the upper and lower back muscles developing thickness, definition and separation of the little muscles While you are performing each exercise you will start off with a weight that you are able to do for 15 reps and with each set you will increase the weight and decrease the reps, as in a bulking routine. But rather than focusing on bulking up the muscles, with this routine you will focus on isolation, slow and precise movements to target the little muscles and get full benefits from performing this routine. With Ab exercises that are listed as "undefined" this means the maximum amount that you are able to perform for this set and on the final set of the exercise you want to perform it until failure. *** Notes : With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible. Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part. You can superset exercises if you would like to keep up the intensity of this routine along with the pump within your muscles.
Barbell Bench Press
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4x15,12,8,6 reps |
rest: 60s
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Barbell Incline Bench Press
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4x15,12,8,6 reps |
rest: 60s
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Dumbbell Fly
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4x15,12,8,6 reps |
rest: 60s
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Dumbbell Incline Fly
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4x15,12,8,6 reps |
rest: 60s
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Cable Cross Over
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4x15,12,8,6 reps |
rest: 60s
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Chest Dip
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4x10 reps |
rest: 60s
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Barbell Lying Triceps Extension
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4x15,12,8,6 reps |
rest: 60s
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Cable Rope Triceps Pushdown
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4x15,12,8,6 reps |
rest: 60s
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Dumbbell Standing Triceps Extension
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4x15,12,8,6 reps |
rest: 60s
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Dumbbell Tricep Kickback
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4x15,12,8,6 reps |
rest: 60s
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Bench Dip
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4x10 reps |
rest: 60s
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Crunches
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3x0 reps |
rest: 60s
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Exercise Ball Crunch
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3x0 reps |
rest: 60s
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Plank
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3x0 reps |
rest: 60s
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Barbell Deadlift
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4x15,12,8,9 reps |
rest: 60s
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Barbell Bent Over Row
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4x15,12,8,6 reps |
rest: 60s
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Wide Grip Lat Pulldown
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4x15,12,8,6 reps |
rest: 60s
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Cable Seated Row
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4x15,12,8,6 reps |
rest: 60s
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One Arm Dumbbell Row
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4x15,12,8,6 reps |
rest: 60s
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Pull Ups
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4x10 reps |
rest: 60s
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Barbell Curl
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4x15,12,8,6 reps |
rest: 60s
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Dumbbell Incline Hammer Curls
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4x15,12,8,6 reps |
rest: 60s
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Cable Standing Biceps Curl
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4x15,12,8,6 reps |
rest: 60s
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Dumbbell Concentration Curls
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4x15,12,8,6 reps |
rest: 60s
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Decline Ab Reach
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3x0 reps |
rest: 60s
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Plank
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3x0 reps |
rest: 60s
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Smith Machine Overhead Shoulder Press
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4x15,12,8,6 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x15,12,8,6 reps |
rest: 60s
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Barbell Up Right Row
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4x15,12,8,6 reps |
rest: 60s
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Dumbbell Reverse Flyes
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4x15,12,8,6 reps |
rest: 60s
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Barbell Squat
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4x15,12,8,6 reps |
rest: 60s
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Leg Press
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4x15,12,8,6 reps |
rest: 60s
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Leg Extensions
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4x15,12,8,6 reps |
rest: 60s
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Seated Leg Curl
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4x15,12,8,6 reps |
rest: 60s
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Calf Press On Leg Press
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4x15,12,8,6 reps |
rest: 60s
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Standing Barbell Calf Raise
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4x15,12,8,6 reps |
rest: 60s
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Decline Crunch
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3x0 reps |
rest: 30s
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Leg Pull In
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3x0 reps |
rest: 30s
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Alternate Heel Touchers
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3x0 reps |
rest: 30s
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Barbell Incline Bench Press
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4x15,12,8,6 reps |
rest: 60s
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Dumbbell Decline Bench Press
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4x15,12,8,6 reps |
rest: 60s
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Machine Fly
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4x15,12,8,6 reps |
rest: 60s
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Cable Cross Over
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4x15,12,8,6 reps |
rest: 60s
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Deep Push Up
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4x12 reps |
rest: 60s
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EZ Bar Decline Close Grip Skull Crusher
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4x15,12,8,6 reps |
rest: 60s
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Cable Triceps Pushdown
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4x15,12,8,6 reps |
rest: 60s
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Cable Rope Overhead Triceps Extension
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4x15,12,8,6 reps |
rest: 60s
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Dip
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4x12 reps |
rest: 60s
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Exercise Ball Crunch
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3x0 reps |
rest: 60s
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Crunches
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3x0 reps |
rest: 60s
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Plank
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3x0 reps |
rest: 60s
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Close Grip Front Lat Pulldown
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4x15,12,8,6 reps |
rest: 60s
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Pull Ups
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4x10 reps |
rest: 60s
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Dumbbell One Arm Row
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4x15,12,8,6 reps |
rest: 60s
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Cable Seated Row
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4x15,12,8,6 reps |
rest: 60s
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Hyperextensions - Back Extensions
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4x12 reps |
rest: 60s
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Barbell Curl
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4x15,12,8,6 reps |
rest: 60s
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Close Grip Cable Curl
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4x15,12,8,6 reps |
rest: 60s
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Dumbbell Alternate Bicep Curl
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4x15,12,8,6 reps |
rest: 60s
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Dumbbell Concentration Curls
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4x15,12,8,6 reps |
rest: 60s
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Palms Down Dumbbell Wrist Curl Over A Bench
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3x12,8,6 reps |
rest: 60s
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Palms Up Dumbbell Wrist Curl Over A Bench
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3x12,8,6 reps |
rest: 60s
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Crunches
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3x0 reps |
rest: 30s
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Exercise Ball Crunch
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3x0 reps |
rest: 30s
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Barbell Shoulder Press
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4x15,12,8,6 reps |
rest: 60s
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Barbell Shrug
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4x15,12,8,6 reps |
rest: 60s
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Cable Lateral Raise
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4x15,12,8,6 reps |
rest: 60s
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Machine Reverse Flyes
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4x15,12,8,6 reps |
rest: 60s
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Smith Machine Squat
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4x15,12,8,6 reps |
rest: 60s
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Leg Extensions
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4x15,12,8,6 reps |
rest: 60s
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Dumbbell Lunges
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4x15,12,8,6 reps |
rest: 60s
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Barbell Stiff-Legged Deadlift
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4x15,12,8,6 reps |
rest: 60s
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Standing Calf Raises
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4x15,12,8,6 reps |
rest: 60s
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Barbell Seated Calf Raise
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4x15,12,8,6 reps |
rest: 60s
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Leg Raise
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3x0 reps |
rest: 30s
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Knee Hip Raise On Parallel Bars
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3x0 reps |
rest: 30s
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Reverse Crunch
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3x0 reps |
rest: 30s
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