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WORKOUT PLANS

Torso

Line One Nutrition ® Wants to Maximize Your Results!

We’ve designed four routines optimized specifically for Mass, Muscle, Reset and Lean Pills. If you’re taking Mass Pills ®, follow the Mass Pills ® workout and enjoy the gains in thick beefy muscle. If you’re taking Muscle Pills ®, follow the Muscle Pills ® workout and see nice gains in lean, hard muscle. Finishing your cycle? Follow the Reset Pills™ workout and sculpt your body even further to show off the gains you’ve made. Want to be insanely shredded? The Lean Pills ® workout will cut up that muscle and have you pool ready in short order. It’s always good to switch up your routine and challenge your muscles to new movements and resistance combinations, so download these routines, try them out in the gym and watch your body respond.

Key:  DB=Dumbbell   BB=Barbell   SS=Super Set   DS=Drop Set
SS– When SS appears, chain with the exercise below it for a super set! Utilizing two exercises in one set back to back. For example, doing chest press until failure, then
going directly into another chest exercise such as push-ups, with little to no rest
between exercises.

DS– Dropping to a lower weight within the same set, and continuing the same exercise in order to work the muscle past the point of failure.

Mass Pills ® Workout Plan

MONDAY – BACK
Deadlift – 5×5
Lat Pulldown – 4×8-10
Cable Row – 4×8-10
1 Arm DB Row – 3×8-10

TUESDAY – SHOULDERS/TRICEPS
BB or DB Shoulder Press 4×6-10
DB lateral Delt Raise 3×10-12
BB Upright Row 2×10-12 SS
Rear Delt Raise 2×10-12
BB Skull Crushers 4×10-12
Cable Tricep Push Down 3×10-12
Cable Reverse Tricep Pull Down 3×10-12

WEDNESDAY – REST/ABS

THURSDAY – LEGS
BB Squat or Leg Press 5×5
Straight Leg Dead Lift 3×10
Quad Extensions 4×10
Hamstring Curls 3×10
Walking Lunges 3×10

FRIDAY – CHEST/BICEPS
Incline or Flat BB Bench 5×5
Incline or Flat DB Bench 4×8-10
Incline or Flat DB Fly 3×10-12
Decline Machine Press 3×10
BB Bicep Curls 4×8-10
Seated DB Curls 3×10
BB Preacher Curls 3×10

SATURDAY – REST/ABS

Muscle Pills ® Workout Plan

MONDAY – BACK
Deadlift 3×8-10
Lat Pulldown 2×10-12 SS
DB Rows 2×6-10
Cable Row DS 2×10-12, 2×6-8
Assisted Chin-ups 3×10

TUESDAY – SHOULDERS/TRICEPS
Shoulder Press 3×10-12
DB Front Raise 3×10-12 SS
DB Lateral Raise 3×8-10
DB Shrugs 2×10 SS
BB Upright Rows 2×6-8
BB Skull Crushers 3×10-12 DS 3×6-8
Cable Push Down 2×10-12 SS
Reverse Cable Push Down 2×8-10
Flat Narrow Grip Bench Press 3×10

WEDNESDAY – REST/ABS/CARDIO

THURSDAY – LEGS
BB Rear Squat 2-3×10 SS
BB Front Squat 2-3×6-8
Quad Extensions 3×10-12 DS 3×8-10
Straight Leg Deadlift 3×10 SS
Walking Lunges
Calf Raises 4×8-10

FRIDAY – CHEST/BICEPS
BB Incline Bench 3×10-12 SS
Push-ups
DB Incline Bench 2×10 SS
DS DB Flat Bench 2×8-10
Cable Fly 3×12-15
BB Bicep Curls 3×10 DS 3×8-10
1 Arm DB Preacher Curl 3×12
High Cable Curls 3×12

SATURDAY – REST/ABS/CARDIO

Reset Pills ™ Workout Plan

MONDAY – BACK
Deadlift – 3×10-12
Lat Pulldown – 3×10-12
Cable Row – 3×10-12
1 Arm DB Row – 3×10-12

TUESDAY – SHOULDERS/TRICEPS
BB Shoulder Press – 3×10-12
Cable Lateral Delt Raise – 3×10-12
Rear Delt Machine – 3×10-12
Upright Row – 3×10-12
Narrow Push-ups – 3×10-15
Cable Pushdowns – 3×10-12
Machine Triceps – 3×10-12

WEDNESDAY – REST/ABS/CARDIO

THURSDAY – LEGS
BB Rear Squat 4×8
Leg Press 3×10-12
Quad Extensions 3×10-12
Hamstring Curls – 3×10-12
Calf Raises – 3×10

FRIDAY – CHEST/BICEPS
BB Flat Bench Press – 3×10-12
DB Incline Fly – 3×10-12
DB Flat Bench – 3×10-12
BB Bicep Curls – 3×10-12
Alternating DB Curls – 3×10-12
Bicep Curl Machine – 3×10-12

SATURDAY – ABS/CARDIO

SUNDAY – CARDIO

Lean Pills ® Workout Plan

MONDAY – BACK
Deadlift 3×8-10
Lat Pulldown 2×10-12 SS
DB Rows 2×6-10
Cable Row DS 2×10-12, 2×6-8
Assisted Chin-ups 3×10

TUESDAY – SHOULDERS/TRICEPS
BB Shoulder Press – 2×20
DB lateral Raise – 3×20
DB Upright Row SS
Rear Delt Raise – 2×20
BB Skull Crushers – 2-3×20
Cable Push Down – 3×20
Reverse Grip Cable Pulldown – 3×20

WEDNESDAY – REST/ABS/CARDIO

THURSDAY – LEGS
Rear BB Squat – 3×20
Quad Extensions – 3×20
Walking Lunges – 3×10 (each leg)
Straight Leg Deadlift – 3×12-15
Calf raises – 3×10

FRIDAY – CHEST/BICEPS
DB Incline Bench 3×15
BB Flat Bench 3×10
Machine Press – 3×20
BB Bicep Curls – 3×12-15
Alternating DB Curls – 3×10
BB Preacher Curls – 3×10

SATURDAY – ABS/CARDIO

SUNDAY – CARDIO

We want to hear from you! Tell us about your experience using our workout plans. Write to us at: info@LineOneNutrition.com