Line One Workout Plans



If you’re taking Muscle Pills, follow the Muscle Pills workout and see substantial gains in lean, hard muscle. It’s always good to switch up your routine and challenge your muscles to new movements and resistance combinations, so download this plan, try it out in the gym while supplementing with muscle pills, and watch your body respond.

Download MUSCLE Workout

Key:  DB=Dumbbell  BB=Barbell  SS=Super Set  DS=Drop Set

Key:  DB=Dumbbell  BB=Barbell 
SS=Super Set  DS=Drop Set

Monday - Back 

Deadlift38 to 10
Lat Pulldown210 to 12 SS
DB Rows26 to 10
Cable Row DS2, 210 to 12, 6 to 8
Assisted Chin-ups310

Tuesday - Shoulders/Triceps

Shoulder Press 310 to 12
DB Front Raise310 to 12 SS
DB Lateral Raise 38 to 10
DB Shrugs210 SS
BB Upright Rows26 to 10
BB Skull Crushers DS3, 310 to 12, 6 to 8
Cable Push Down SS ▼210 to 12
Reverse Cable Push Down SS ▲28 to 10
Flat Narrow Grip Bench Press310

Wednesday - Rest/Abs/Cardio

Thursday - Legs

BB Rear Squat SS ▼2 to 310
BB Front Squat SS ▲2 to 36 to 8
Quad Extensions DS3, 310 to 12, 8 to 10
Straight Leg Deadlift SS ▼310
Walking Lunges SS ▲310
Calf Raises48 to 10

Friday - Chest/Biceps

BB Incline Bench SS ▼55
Pushups ▲4Max
DB Incline Bench SS ▼210
DS DB Flat Bench ▲28 to 10
Cable Fly312 to 15
BB Bicep Curls DS3, 310, 8 to 10
1 Arm DB Preacher Curl 312
High Cable Curls312

Saturday - Rest/Abs/Cardio