Valentin Bosioc
Training Day 1
| Order | Exercise | Sets | Reps | Rest |
| A1 | Assisted Pull Up (Supinated Grip) | 5 | 10 | 10s |
| A2 | Dumbbell Loaded Squat | 5 | 10 | 60s |
| B1 | Seated Row (Semi Supinated Grip) | 5 | 10 | 10s |
| B2 | Leg Press | 5 | 10 | 60s |
| C1 | Lat Pull Down | 5 | 10 | 10s |
| C2 | Lying Leg Curl | 5 | 10 | 60s |
READ: 5 Tips For Massive Muscle Growth That Most Guys Do Wrong
Training Day 2
| Order | Exercise | Sets | Reps | Rest |
| A1 | Dumbbell Chest Press | 5 | 10 | 10s |
| A2 | Front Foot Elevated Split Squat | 5 | 10 | 60s |
| B1 | Standing Cable Flies | 5 | 10 | 10s |
| B2 | Dumbbell Walking Lunges | 5 | 10 | 60s |
| C1 | Dumbbell Shoulder Press | 5 | 10 | 10s |
| C2 | Leg Extension | 5 | 10 | 60s |
Training Day 3
| Order | Exercise | Sets | Reps | Rest |
| A1 | Barbell Bent Over Row | 5 | 10 | 10s |
| A2 | Dumbbell Romanian Deadlift | 5 | 10 | 60s |
| B1 | Single Arm Dumbbell Row | 5 | 10 | 10s |
| B2 | Seated Leg Curl | 5 | 10 | 60s |
| C1 | Barbell Push Press | 5 | 10 | 10s |
| C2 | Vertical Jump | 5 | 10 | 60s |
Cardio Day 1
| Exercise | Sets | |
| 20 seconds treadmill sprints with 40s rest | 10 |
Cardio Day 2
| Exercise | Sets | |
| 30 minutes steady state cardio (incline treadmill or stair master) | 1 |
Phase 2
| Monday | Training Day 1 |
| Tuesday | Training Day 2 |
| Wednesday | REST |
| Thursday | Cardio Day 1 |
| Friday | Training Day 2 |
| Saturday | Cardio Day 2 |
| Sunday | REST |
READ: Why you shouldn’t take too much time off from the gym
Training Day 1
| Order | Exercise | Sets | Reps | Rest |
| A1 | Incline Dumbbell Chest Press | 5 | 8 | 10s |
| A2 | Dumbbell Loaded Squat | 5 | 8 | 10s |
| A3 | Standing Cable Flies | 5 | 16 | 90s |
| B1 | Dumbbell Romanian Deadlifts | 5 | 8 | 10s |
| B2 | Flat Dumbbell 1 & 1/4 Press | 5 | 8 | 10s |
| B3 | Lying Leg Curl | 5 | 16 | 90s |
| C1 | High Foot Pos. Leg Press | 1 | 10/10/10 | x |
Training Day 2
| Order | Exercise | Sets | Reps | Rest |
| A1 | Assisted Chin Up | 5 | 8 | 10s |
| A2 | Barbell Front Squat | 5 | 8 | 10s |
| A3 | Lat Pull Down | 5 | 16 | 90s |
| B1 | Low Foot Leg Press | 5 | 8 | 10s |
| B2 | Face Pull | 5 | 8 | 10s |
| B3 | Leg Extension | 5 | 16 | 90s |
| C1 | Reverse Cable Flies | 1 | 10/10/10 | x |
Training Day 3
| Order | Exercise | Sets | Reps | Rest |
| A1 | Flat Dumbbell Chest Press | 5 | 8 | 10s |
| A2 | Seated Machine Overhead Press | 5 | 8 | 10s |
| A3 | Flat Cable Flies | 5 | 16 | 90s |
| B1 | Barbell Hip Bridge | 5 | 8 | 10s |
| B2 | Dumbbell Walking Lunge | 5 | 8 | 10s |
| B3 | Vertical Jump | 5 | 16 | 90s |
| ABS | Garhammers | 3 | 10 | 60s |
| ABS | Reverse Crunch | 3 | 10 | 60s |
Cardio Day 1
| Exercise | Sets | |
| 30 seconds treadmill sprints with 60s rest | 10 |
Cardio Day 2
| Exercise | Sets | |
| 30 minutes steady state cardio (incline treadmill or stair master) | 1 |
There you have it! Be sure you respect all this, consume everything as listed above, and the results will come in no time!
