[Note: Designation 2 x 8, means two sets of eight reps, etc.]

Work sets are in italic print, versus warm-up sets. You actually work out hard only 4 days out of the eight-day cycle. My example here uses training days of Monday, Wednesday, Saturday and Tuesday -- from Monday-Tuesday (8 days). Then the rotation sequence begins again and on it goes. You may rotate exercises for varying body parts, one back day you might do long pulley rows, one day bent-over-rows and one day might be wide-grip assisted pull-ups. In general, rest between sets should be about 2 minutes upper body and 3 minutes lower body.

MONDAY
General warm-up.

1) Bench Presses: 1 x 15 warm-up, 1 x 10 warm-up.
1 x 10-12 (fail in this range of reps), 2 x 6-8 (to failure), 2 x 10-15 (to failure).
2) 35-degree Incline Presses with Dumbbells:
1 x 12-15 (to failure), 2 x 6-9 (to failure).
3) 90-degree Seated Supported Front Dumbbell Presses:
3 x 8-10 (to failure).
4) Long Pulley Rows:
3-4 x 8-12 (to failure).
5) Triceps Pushdowns:
1 x 12-15 (to failure), 2 x 6-10 (to failure).
6) Dips:
2-3 x maximum reps with your body weight.
7) Crunches:
75-150 reps.

TUESDAY
(Rest day).

WEDNESDAY
General warm-up.

Note: Do your calves and leg curls first because after this quad workout, you will not be able to work calves and hams very hard.

1) Donkey or Standing Machine Calf Raises:
1 x 20-25 (to failure), 2 x 8-15 (to failure).
2) Lying Leg Curls:
3-4 x 8-15 (to failure).
3) Squats:
1 x 20 warm-up, 1 x 15 warm-up, 5 x 8-12 (fail in this range).
4) Leg Presses:
1 x 20 (to failure), 2-3 x 10-15 (to failure).
5) Leg Extensions:
2 x 10-15 (to failure).
6) Hyperextensions:
1 x 20 x bodyweight.

THURSDAY & FRIDAY.
(Both rest days).

SATURDAY
General warm-up.

1) Dumbbell Bench Presses:
1x 15-20 (to failure), 1 x 10-12 (to failure), 1 x 8-10 (to failure).
2) 25-degree Incline Bench Presses with Barbell:
3 x 6-9 (to failure).
3) Slight Cheating Lateral DB. Raises:
3 x 10-15 (to failure).
4) Barbell Rows:
4 x 7-10 (to failure).
5) Barbell Curls:
1 x 20-25 (to failure), 1 x 12-15 (to failure), 1 x 6-8 (to failure).
6) Deadlifts:
3 x 15 slow reps.
7) Crunches:
Up to 100 slow reps.

SUNDAY & MONDAY
(Both rest days).

TUESDAY
Your 8th day!

You will repeat last Wednesday's workout, but this time, with your heavy squats, make it five sets of 12-15 reps to failure, and with your leg presses, do three heavy sets of 8-12 to failure. Every other week, do your leg presses first.

Also, do just one set of leg extensions and curls to failure, 15-20 reps. Substitute two sets of seated calf raises, 1x 20-25 to failure and 1 x 10-15 to failure.

WEDNESDAY and THURSDAY

These are now rest days and you pick up again on Friday with a repeat of the upper body day you last did on the Saturday before, 6 days earlier.

And you just continue to repeat this eight-day cycle with rotating rest days. And get four ball-busting workouts. (You see because YOU DO NOT USE STEROIDS, you do have some balls left to bust)!