| DAY | BODY PART | SETS | REPS | |
| Monday | Legs | 9-12 | 8-15 | |
| Tuesday | Chest and triceps | 9 | 6-15 | |
| Wednesday | Back and biceps | 9 | 8-15 | |
| Thursday | Legs | 9-12 | 12-15 | |
| Friday | Shoulders | 9 | 8-15 | |
| Saturday/ Sunday |
Off |
| OTHER TRAINING | ||
| Abdominals | Every other day | |
| Calves | Every other day | |
| Cardio | 45 minutes per day offseason 2 times daily pre-contest |
|
| Routine | 1-2 times per week pre-contest | |
| Olympic Lifts | Once per week | |
And I get plenty of rest!