| MONTH 1 WORKOUT- BASIC ONE DAY SPLIT WHOLE BOD | |||||
| Bodypart | Exercise | Set 1 | Set 2 | Set 3 | |
| Compound Legs | Leg Press | 12/ | 10/ | 8/ | |
| Quads | Leg Extensions | 12/ | 10/ | 8/ | |
| Hamstrings | Lying Leg Curls | 12/ | 10/ | 8/ | |
| Calves | Standing Calf Raises | 12/ | 10/ | 8/ | |
| Lower Back | Hyperextensions | 12/ | 10/ | 8/ | |
| Chest | Barbell Bench Press | 12/ | 10/ | 8/ | |
| Back | Latissimus Pulldowns | 12/ | 10/ | 8/ | |
| Shoulders | Dumbbell Overhead Press | 12/ | 10/ | 8/ | |
| Biceps | Barbell Curls | 12/ | 10/ | 8/ | |
| Triceps | Rope Tricep Pushdowns | 12/ | 10/ | 8/ | |
| Abdominals | Crunches | 15/ | 15/ | 15/ | |