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Meso-Endomorph Training Log
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Meso-Endomorph Training Log
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Duke Sayer
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WEEK 1
Day 1 - Push
Set 1
Set 2
Set 3
Set 4
Set 5
Superset #1 Barbell Bench Press Tricep pushdown
Set 6 x x
Superset #2 Military Shoulder Press Leg Press
Set 1
Superset #3 Squats Calf Raises
Set 1
Day 2 - Pull
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6 x x
Set 2
Set 3
Set 4
Set 5
Set 6 x x
Set 2
Set 3
Set 4
Set 5
Superset #1 Lat Pulldown Dumbell bicep curl
Set 6 x x
Superset #2 Seated Row Hamstring Curls
Set 1
Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (dumbell)
Set 1
Day 3 - Push
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6 x x
Set 2
Set 3
Set 4
Set 5
Set 6 x x
Set 2
Set 3
Set 4
Set 5
Superset #1 Barbell Incline Bench Press Tricep rope extension
Set 6
x x
Superset #2 Rear Delt Dumbell Fly Leg Press
Set 1
Superset #3 Pec Deck Skull Crushers
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6 x x
Set 2
Set 3
Set 4
Set 5
Set 6 x x
WEEK 1 (Cont’d) Day 4 - Pull
Set 1
Set 2
Set 3
Set 4
Set 5
Superset #1 Lat Pulldown E-Z Bar Bicep Curl
Set 6 x x
Superset #2 One Armed Dumbell Rows Hamstring Curls
Set 1
Superset #3 Stiff Legged Deadlifts Preacher Curls
Set 1
Day 5 - Push
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6 x x
Set 2
Set 3
Set 4
Set 5
Set 6 x x
Set 2
Set 3
Set 4
Set 5
Superset #1 Barbell Bench Press Tricep pushdown
Set 6 x x
Superset #2 Military Shoulder Press Leg Press
Set 1
Superset #3 Squats Calf Raises
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6 x x
Set 2
Set 3
Set 4
Set 5
Set 6 x x
WEEK 2 Day 1 - Pull
Set 1 Set 2 Set 3
Set 4 Set 5
Superset #1 Lat Pulldown Dumbell bicep curl
Set 6 x x
Superset #2 Seated Row Hamstring Curls
Set 1 Set 2 Set 3
Set 4 Set 5
Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (dumbell)
Set 1 Set 2 Set 3
Day 2 - Push
Set 1 Set 2 Set 3 Set 4 Set 5
Set 6 x x
Set 4 Set 5
Set 6 x x
Superset #1 Barbell Incline Bench Press Tricep rope extension
Set 6 x x
Superset #2 Rear Delt Dumbell Fly Leg Press
Set 1 Set 2 Set 3 Set 4 Set 5
Superset #3 Pec Deck Skull Crushers
Set 1 Set 2 Set 3 Set 4 Set 5
Day 3 - Pull
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Superset #1 Lat Pulldown E-Z Bar Bicep Curl Superset #2 One Armed Dumbell Rows Hamstring Curls
Set 6 x x
Set 6 x x
x x
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x
Superset #3 Stiff Legged Deadlifts Preacher Curls
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x
WEEK 2 (Cont’d) Day 4 - Push
Set 1
Set 2
Set 3
Set 4
Set 5
Superset #1 Barbell Bench Press Tricep pushdown
Set 6 x x
Superset #2 Military Shoulder Press Leg Press
Set 1
Superset #3 Squats Calf Raises
Set 1
Day 5 - Pull
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6 x x
Set 2
Set 3
Set 4
Set 5
Set 6 x x
Set 2
Set 3
Set 4
Set 5
Superset #1 Lat Pulldown Dumbell bicep curl
Set 6 x x
Superset #2 Seated Row Hamstring Curls
Set 1
Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (dumbell)
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6 x x
Set 2
Set 3
Set 4
Set 5
Set 6 x x
WEEK 3 Day 1 - Push
Set 1
Set 2
Set 3
Set 4
Set 5
Superset #1 Barbell Incline Bench Press Tricep rope extension
x x
Superset #2 Rear Delt Dumbell Fly Leg Press
Set 1
Superset #3 Pec Deck Skull Crushers
Set 1
Day 2 - Pull
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6 x x
Set 2
Set 3
Set 4
Set 5
Set 6 x x
Set 2
Set 3
Set 4
Set 5
Superset #1 Lat Pulldown E-Z Bar Bicep Curl
Set 6 x x
Superset #2 One Armed Dumbell Rows Hamstring Curls
Set 1
Superset #3 Stiff Legged Deadlifts Preacher Curls
Set 1
Day 3 - Push
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6 x x
Set 2
Set 3
Set 4
Set 5
Set 6 x x
Set 2
Set 3
Set 4
Set 5
Superset #1 Barbell Bench Press Tricep pushdown Superset #2 Military Shoulder Press
Set 6
Set 6 x x
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6 x
Leg Press Superset #3 Squats Calf Raises
x
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6 x x
WEEK 3 (Cont’d) Day 4 - Pull
Set 1
Set 2
Set 3
Set 4
Set 5
Superset #1 Lat Pulldown Dumbell bicep curl
Set 6 x x
Superset #2 Seated Row Hamstring Curls
Set 1
Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (dumbell)
Set 1
Day 5 - Push
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6 x x
Set 2
Set 3
Set 4
Set 5
Set 6 x x
Set 2
Set 3
Set 4
Set 5
Superset #1 Barbell Incline Bench Press Tricep rope extension
Set 6
x x
Superset #2 Rear Delt Dumbell Fly Leg Press
Set 1
Superset #3 Pec Deck Skull Crushers
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6 x x
Set 2
Set 3
Set 4
Set 5
Set 6 x x
WEEK 4 Day 1 - Pull
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #2 Underhand Rows Hamstring Curls
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #3 Stiff Legged Deadlifts Preacher Curls
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Day 2 - Push
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #2 Lateral Shoulder Raises Leg Press
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #3 Squats Calf Raises
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Day 3 - Pull
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #2 Wide Grip Seated Row Hamstring Curls
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #3
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #1 Lat Pulldown E-Z Bar Bicep Curl
Superset #1 Dumbell Bench Press Tricep pushdown
Superset #1 Close Grip Lat Pulldown Seated Dumbell Curl
Stiff Legged Deadlifts Shoulder Shrugs (Barbell)
Day 4 - Push
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #2 Rear Delt Dumbell Fly Leg Press
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #3 Cable Crossover Fly Front Delt Raises
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Day 5 - Pull
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #2 Underhand Rows Hamstring Curls
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #3 Stiff Legged Deadlifts Preacher Curls
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #1 Dumbell Incline Bench Press Overhead Rope Extension
Superset #1 Lat Pulldown E-Z Bar Bicep Curl
WEEK 5 Day 1 - Push
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #2 Wide Grip Seated Row Hamstring Curls
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (Barbell)
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Day 3 - Push
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #1 Dumbell Bench Press Tricep pushdown Superset #2 Lateral Shoulder Raises Leg Press Superset #3 Squats Calf Raises
Day 2 - Pull Superset #1 Close Grip Lat Pulldown Seated Dumbell Curl
Superset #1 Dumbell Incline Bench Press Overhead Rope Extension Superset #2
Rear Delt Dumbell Fly Leg Press Superset #3 Cable Crossover Fly Front Delt Raises
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
WEEK 5 (Cont’d) Day 4 - Pull
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #2 Underhand Rows Hamstring Curls
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #3 Stiff Legged Deadlifts Preacher Curls
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Day 5 - Push
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #2 Lateral Shoulder Raises Leg Press
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #3 Squats Calf Raises
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #1 Lat Pulldown E-Z Bar Bicep Curl
Superset #1 Dumbell Bench Press Tricep pushdown
WEEK 6 Day 1 - Pull
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #2 Wide Grip Seated Row Hamstring Curls
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (Barbell)
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Day 2 - Push
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #1 Close Grip Lat Pulldown Seated Dumbell Curl
Superset #1 Dumbell Incline Bench Press Overhead Rope Extension Superset #2 Rear Delt Dumbell Fly Leg Press Superset #3 Cable Crossover Fly Front Delt Raises
WEEK 6 (Cont’d) Day 3 - Pull
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #2 Lateral Shoulder Raises Leg Press
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #3 Squats Calf Raises
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Day 5 - Pull
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #1 Lat Pulldown E-Z Bar Bicep Curl Superset #2 Underhand Rows Hamstring Curls Superset #3 Stiff Legged Deadlifts Preacher Curls
Day 4 - Push Superset #1 Dumbell Bench Press Tricep pushdown
Superset #1 Close Grip Lat Pulldown Seated Dumbell Curl Superset #2 Wide Grip Seated Row Hamstring Curls
Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (Barbell)
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
WEEK 7 Day 1 - Push
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #2 One Armed Dumbell Rows Hamstring Curls
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #3 Stiff Legged Deadlifts Preacher Curls
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Day 3 - Push
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #1 Barbell Incline Bench Press Tricep rope extension Superset #2 Rear Delt Dumbell Fly Leg Press Superset #3 Pec Deck Skull Crushers
Day 2 - Pull Superset #1 Lat Pulldown E-Z Bar Bicep Curl
Superset #1 Barbell Bench Press Tricep pushdown Superset #2
Military Shoulder Press Leg Press Superset #3 Squats Calf Raises WEEK 7 (Cont’d)
Day 4 - Pull
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #2 Seated Row Hamstring Curls
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (dumbell)
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Day 5 - Push
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #2 Rear Delt Dumbell Fly Leg Press
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #3 Pec Deck Skull Crushers
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #1 Lat Pulldown Dumbell bicep curl
Superset #1 Barbell Incline Bench Press Tricep rope extension
WEEK 8
Day 1 - Pull
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #2 One Armed Dumbell Rows Hamstring Curls
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #3 Stiff Legged Deadlifts Preacher Curls
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Day 2 - Push
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #2 Military Shoulder Press Leg Press
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #3 Squats Calf Raises
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Day 3 - Pull
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #2 Seated Row Hamstring Curls
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #3
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #1 Lat Pulldown E-Z Bar Bicep Curl
Superset #1 Barbell Bench Press Tricep pushdown
Superset #1 Lat Pulldown Dumbell bicep curl
Stiff Legged Deadlifts Shoulder Shrugs (dumbell)
WEEK 8 (Cont’d) Day 4 - Push
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #2 Rear Delt Dumbell Fly Leg Press
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #3 Pec Deck Skull Crushers
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Day 5 - Pull
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #2 One Armed Dumbell Rows Hamstring Curls
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #3 Stiff Legged Deadlifts Preacher Curls
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #1 Barbell Incline Bench Press Tricep rope extension
Superset #1 Lat Pulldown E-Z Bar Bicep Curl
WEEK 9 Day 1 - Push
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #2 Military Shoulder Press Leg Press
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #3 Squats Calf Raises
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Day 2 - Pull
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #2 Seated Row Hamstring Curls
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (dumbell)
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Day 3 - Push
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #1 Barbell Bench Press Tricep pushdown
Superset #1 Lat Pulldown Dumbell bicep curl
Superset #1 Barbell Incline Bench Press Tricep rope extension Superset #2 Rear Delt Dumbell Fly Leg Press
Superset #3 Pec Deck Skull Crushers
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
WEEK 9 (Cont’d) Day 4 - Pull
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #2 One Armed Dumbell Rows Hamstring Curls
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #3 Stiff Legged Deadlifts Preacher Curls
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Day 5 - Push
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #2 Military Shoulder Press Leg Press
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #3 Squats Calf Raises
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Superset #1 Lat Pulldown E-Z Bar Bicep Curl
Superset #1 Barbell Bench Press Tricep pushdown
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