Forged & Shredded: 12-Week Supreme Cut

Legs

This Workout is an Olympia-level leg workout designed to build massive, detailed legs.

Cardio Day

Shoulders & Biceps

Shoulder & Arm Armageddon is an intense 80-minute workout built to destroy your shoulders and biceps and push them toward serious growth. The workout includes 11 exercises in total: 5 shoulder exercises, 5 biceps exercises, and 1 triceps exercise as a finisher.

Rest Day

Cardio Day

Chest & Triceps

This is an intense workout built for maximum muscle growth. The workout includes 7 exercises in total: 4 for the chest and 3 for the triceps.

Full Back workout

The workout is designed to build serious back size, width, and thickness.

Legs

This Workout is an Olympia-level leg workout designed to build massive, detailed legs.

Cardio Day

Shoulders & Biceps

Shoulder & Arm Armageddon is an intense 80-minute workout built to destroy your shoulders and biceps and push them toward serious growth. The workout includes 11 exercises in total: 5 shoulder exercises, 5 biceps exercises, and 1 triceps exercise as a finisher.

Rest Day

Cardio Day

Chest & Triceps

This is an intense workout built for maximum muscle growth. The workout includes 7 exercises in total: 4 for the chest and 3 for the triceps.

Full Back workout

The workout is designed to build serious back size, width, and thickness.

Legs

This Workout is an Olympia-level leg workout designed to build massive, detailed legs.

Cardio Day

Shoulders & Biceps

Shoulder & Arm Armageddon is an intense 80-minute workout built to destroy your shoulders and biceps and push them toward serious growth. The workout includes 11 exercises in total: 5 shoulder exercises, 5 biceps exercises, and 1 triceps exercise as a finisher.

Rest Day

Cardio Day

Chest & Triceps Pump

This workout combines 3 chest exercises and 2 triceps exercises in a fast, high-intensity session designed to be completed in less than one hour.

Back & biceps finisher

This is a bodybuilding-style back workout designed to build serious size, width, and thickness. It includes 6 exercises in total and should take around 75 minutes to complete.

Legs - Iron Quadriceps

This is a brutal bodybuilding-style leg workout built for serious size and quad development.

Cardio Day

Shoulders & Arms

This is an Olympia-level workout designed to build massive shoulders and bigger, stronger arms. It includes 8 exercises in total: 4 for shoulders, 2 for triceps, and 2 for biceps.

Rest Day

Cardio Day

Chest & Triceps Pump

This workout combines 3 chest exercises and 2 triceps exercises in a fast, high-intensity session designed to be completed in less than one hour.

Back & biceps finisher

This is a bodybuilding-style back workout designed to build serious size, width, and thickness. It includes 6 exercises in total and should take around 75 minutes to complete.

Legs - Iron Quadriceps

This is a brutal bodybuilding-style leg workout built for serious size and quad development.

Cardio Day

Shoulders & Arms

This is an Olympia-level workout designed to build massive shoulders and bigger, stronger arms. It includes 8 exercises in total: 4 for shoulders, 2 for triceps, and 2 for biceps.

Rest Day

Cardio Day

Chest & Triceps Pump

This workout combines 3 chest exercises and 2 triceps exercises in a fast, high-intensity session designed to be completed in less than one hour.

Back & biceps finisher

This is a bodybuilding-style back workout designed to build serious size, width, and thickness. It includes 6 exercises in total and should take around 75 minutes to complete.

Legs - Iron Quadriceps

This is a brutal bodybuilding-style leg workout built for serious size and quad development.

Cardio Day

Shoulders & Arms

This is an Olympia-level workout designed to build massive shoulders and bigger, stronger arms. It includes 8 exercises in total: 4 for shoulders, 2 for triceps, and 2 for biceps.

Rest Day

Cardio Day

Chest & Triceps

This workout is designed to build your chest and triceps in minimal time using a classic bodybuilding-style approach.

Full Back - BB style

This is a brutal bodybuilding workout built for total back destruction. The routine includes 7 back exercises designed to hit your back from multiple angles and maximize muscle growth.

Legs: Build Size & Shape

This 7-exercise bodybuilding-style leg workout is designed to build serious size, shape, and overall leg development by targeting the quads, hamstrings, and glutes.

Cardio Day

Shoulder & Biceps - 101% pump

This is a high-volume bodybuilding workout designed to create an extreme pump while building size across the shoulders and arms. The workout consists of 10 exercises in total: 4 for the shoulders, 5 for the biceps, and 1 for the triceps as a finisher, and should be completed within 90 minutes.

Glutes & Hamstrings

This workout is designed as a top-up session to bring up lagging glutes and hamstrings. It is meant to be your second leg day in the same week, rather than another regular, full leg workout.

Cardio Day

Chest & Triceps

This workout is designed to build your chest and triceps in minimal time using a classic bodybuilding-style approach.

Full Back - BB style

This is a brutal bodybuilding workout built for total back destruction. The routine includes 7 back exercises designed to hit your back from multiple angles and maximize muscle growth.

Legs: Build Size & Shape

This 7-exercise bodybuilding-style leg workout is designed to build serious size, shape, and overall leg development by targeting the quads, hamstrings, and glutes.

Cardio Day

Shoulder & Biceps - 101% pump

This is a high-volume bodybuilding workout designed to create an extreme pump while building size across the shoulders and arms. The workout consists of 10 exercises in total: 4 for the shoulders, 5 for the biceps, and 1 for the triceps as a finisher, and should be completed within 90 minutes.

Glutes & Hamstrings

This workout is designed as a top-up session to bring up lagging glutes and hamstrings. It is meant to be your second leg day in the same week, rather than another regular, full leg workout.

Cardio Day

Chest & Triceps

This workout is designed to build your chest and triceps in minimal time using a classic bodybuilding-style approach.

Full Back - BB style

This is a brutal bodybuilding workout built for total back destruction. The routine includes 7 back exercises designed to hit your back from multiple angles and maximize muscle growth.

Legs: Build Size & Shape

This 7-exercise bodybuilding-style leg workout is designed to build serious size, shape, and overall leg development by targeting the quads, hamstrings, and glutes.

Cardio Day

Shoulder & Biceps - 101% pump

This is a high-volume bodybuilding workout designed to create an extreme pump while building size across the shoulders and arms. The workout consists of 10 exercises in total: 4 for the shoulders, 5 for the biceps, and 1 for the triceps as a finisher, and should be completed within 90 minutes.

Glutes & Hamstrings

This workout is designed as a top-up session to bring up lagging glutes and hamstrings. It is meant to be your second leg day in the same week, rather than another regular, full leg workout.

Cardio Day

Chest & Triceps: Ultra Size

This is a high-intensity session designed to be completed in less than one hour.

Massive Back workout

This is a bodybuilding-style back workout designed to build serious size, width, and thickness.

Leg Day: No Pain No Gain

This is a brutal 90-minute leg workout built around 7 exercises and one simple principle: go heavy and keep the reps coming. The goal is to use as much weight as possible during your working sets while still performing a high number of quality reps. Heavy does not mean sloppy. Every rep should be performed with maximum control, proper technique, and full focus on the target muscles. No swinging, bouncing, shortening the range of motion, or cheating just to complete another rep. Throughout the workout, you’ll push your legs with a combination of heavy loads, higher rep ranges, controlled movement, and intense working sets. Choose weights that truly challenge you, but never sacrifice execution just to move more weight. This workout is designed to overload the entire lower body and create a massive pump while challenging both your strength and muscular endurance. Go as heavy as you can, do as many quality reps as you can, and make every single rep count.

Cardio Day

Shoulders & Biceps: Size Attack

Destroy your shoulders and biceps and push them toward serious growth with this workout.

Leg Day: Hams & Glutes

The main focus is on the hamstrings and glutes, with only one quad-focused movement included. This allows you to add extra weekly volume to the areas you want to improve without simply repeating your first leg day.

Cardio Day

Chest & Triceps: Ultra Size

This is a high-intensity session designed to be completed in less than one hour.

Massive Back workout

This is a bodybuilding-style back workout designed to build serious size, width, and thickness.

Leg Day: No Pain No Gain

This is a brutal 90-minute leg workout built around 7 exercises and one simple principle: go heavy and keep the reps coming. The goal is to use as much weight as possible during your working sets while still performing a high number of quality reps. Heavy does not mean sloppy. Every rep should be performed with maximum control, proper technique, and full focus on the target muscles. No swinging, bouncing, shortening the range of motion, or cheating just to complete another rep. Throughout the workout, you’ll push your legs with a combination of heavy loads, higher rep ranges, controlled movement, and intense working sets. Choose weights that truly challenge you, but never sacrifice execution just to move more weight. This workout is designed to overload the entire lower body and create a massive pump while challenging both your strength and muscular endurance. Go as heavy as you can, do as many quality reps as you can, and make every single rep count.

Cardio Day

Shoulders & Biceps: Size Attack

Destroy your shoulders and biceps and push them toward serious growth with this workout.

Leg Day: Hams & Glutes

The main focus is on the hamstrings and glutes, with only one quad-focused movement included. This allows you to add extra weekly volume to the areas you want to improve without simply repeating your first leg day.

Cardio Day

Chest & Triceps: Ultra Size

This is a high-intensity session designed to be completed in less than one hour.

Massive Back workout

This is a bodybuilding-style back workout designed to build serious size, width, and thickness.

Leg Day: No Pain No Gain

This is a brutal 90-minute leg workout built around 7 exercises and one simple principle: go heavy and keep the reps coming. The goal is to use as much weight as possible during your working sets while still performing a high number of quality reps. Heavy does not mean sloppy. Every rep should be performed with maximum control, proper technique, and full focus on the target muscles. No swinging, bouncing, shortening the range of motion, or cheating just to complete another rep. Throughout the workout, you’ll push your legs with a combination of heavy loads, higher rep ranges, controlled movement, and intense working sets. Choose weights that truly challenge you, but never sacrifice execution just to move more weight. This workout is designed to overload the entire lower body and create a massive pump while challenging both your strength and muscular endurance. Go as heavy as you can, do as many quality reps as you can, and make every single rep count.

Cardio Day

Shoulders & Biceps: Size Attack

Destroy your shoulders and biceps and push them toward serious growth with this workout.

Leg Day: Hams & Glutes

The main focus is on the hamstrings and glutes, with only one quad-focused movement included. This allows you to add extra weekly volume to the areas you want to improve without simply repeating your first leg day.

Cardio Day