Pappa G's House

I've done this cycle before, but I've made a few mods that should round it out.

WEEKS 1-4
Monday - Chest & Back Focus, Shoulders & Arms

Wide-Grip Pull-Ups - 4 Sets x 10 Reps
Bench Press - 4 Sets x 10 Reps
Superset: Incline Dumbbell Bench Press/Bent-Over Rows - 3 Sets x 12 Reps
Incline Flyes - 2 Sets x 15 Reps (20 Seconds Rest between sets)
Lateral Raises - 4 Sets x 12 Reps
Superset: Dumbbell Curls/Dips - 3 Sets x 12 Reps
AB circuit

Tuesday - Quads Focus, Traps & Forearms

Full Back Squats - 4 Sets x 10 Reps
Front Squats with Heels Elevated - 4 Sets x 10 Reps
Superset: Split Squats/Standing Calf Raises - 3 Sets x 12 Reps
Leg Press - 2 Sets x 15 Reps (20 Seconds Rest between sets)
Barbell Shrugs - 4 Sets x 12 Reps
Superset: Hammer Curls/Wrist Curls - 3 Sets x 12 Reps

Thursday - Shoulders & Arms Focus, Chest & Back

Military Press - 4 Sets x 10 Reps
Close-Grip Bench Press - 4 Sets x 10 Reps
Superset: Upright Rows/Barbell Curls - 3 Sets x 12 Reps
Bent-Over Rear Lateral Raises - 2 Sets x 15 Reps (20 Seconds Rest between sets)
Dips (Leaning Forward) - 4 Sets x 12 Reps
Superset: Incline Bench Press/Chin-Ups - 3 Sets x 12 Reps
AB circuit

Friday - Hamstrings/Glutes Focus, Traps & Forearms

Snatch-Grip Deadlifts (Off 4" Podium) - 4 Sets x 10 Reps
Deadlifts - 4 Sets x 10 Reps
Superset: Leg Curls/Seated Calf Raises - 3 Sets x 12 Reps
Stiff-Legged Deadlifts - 2 Sets x 15 Reps (20 Seconds Rest between sets)
Behind the Back Barbell Shrugs - 4 Sets x 12 Reps
Superset: Close Grip Barbell Curls/Wrist Extensions - 3 Sets x 12 Reps

WEEKS 5-8
Monday - Chest, Biceps:

Superset: Bench Press/Barbell Curls - 5 Sets x 10-8-6-8-10 Reps
Incline Dumbbell Bench Press - 4 Sets x 12 Reps
Hammer Curls - 4 Sets x 12 Reps
Rest Pause: Decline Bench Press - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Rest Pause: Dumbbell Curls - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Superset: Flyes or Cable Crossovers/Incline Dumbbell Curls - 3 Sets x 15 Reps

Tuesday - Quads, Traps:

Superset: Front Squats (Heels Elevated)/Barbell Shrugs - 5 Sets x 10-8-6-8-10 Reps
Full Back Squats - 4 Sets x 12 Reps
Behind the Back Shrugs - 4 Sets x 12 Reps
Rest Pause: Leg Press - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Rest Pause: Cage Shrugs (power rack) - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Superset: Split Squats/Upright Rows - 3 Sets x 15 Reps

Wednesday - Forearms, Calves (Deload day)*

Superset: Reverse Barbell Curls/Calf Raises - 5 Sets x 10-8-6-8-10 Reps
Wrist Curls - 4 Sets x 12 Reps
Seated Calf Raises - 4 Sets x 12 Reps
Rest Pause: Hammer Curls - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Rest Pause: Calf Raises on 45° Leg Press - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Superset: Wrist Extensions/1-Leg Dumbbell Calf Raises - 3 Sets x 15 Reps

Thursday - Back, Triceps:

Superset: Wide-Grip Pull-Ups/Dips - 5 Sets x 10-8-6-8-10 Reps
Bent-Over Rows - 4 Sets x 12 Reps
Decline Close-Grip Bench Press - 4 Sets x 12 Reps
Rest Pause: Weighted Chin-Ups - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Rest Pause: Rack Lockouts - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Superset: Close-Grip Cable Rows/Skull Crushers - 3 Sets x 15 Reps

Friday - Hamstrings, Shoulders:

Superset: GoodMornings/Military Press - 5 Sets x 10-8-6-8-10 Reps
Stiff-Legged Deadlifts - 4 Sets x 12 Reps
Upright Rows - 4 Sets x 12 Reps
Rest Pause: Hamstring Curls - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Rest Pause: Front Delt Raises - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Superset: Pull Throughs/Lateral Raises - 3 Sets x 15 Reps

WEEKS 9-12
Monday - Chest, Back:
Bench Press - 6 Sets x 6 Reps (20 Seconds Rest)
Weighted Chin-Ups - 6 Sets x 6 Reps (20 Seconds Rest)
Superset: Dumbbell Flyes/Incline Bench Press - 3 Sets x 15 Reps
Superset: Dumbbell Rows/Wide Grip Pull-Ups - 3 Sets x 15 Reps
Decline Bench Press - 3 Sets x 10-10-10 Reps (Triple Drop Set)
Bent-Over Rows - 3 Sets x 10-10-10 Reps (Triple Drop Set)

Tuesday - Quads, Traps:
Front Squats (Heels Elevated) - 6 Sets x 6 Reps (20 Seconds Rest)
Barbell Shrugs - 6 Sets x 6 Reps (20 Seconds Rest)
Superset: Leg Extensions/Full Squats - 3 Sets x 15 Reps
Superset: Dumbbell Shrugs/Upright Rows - 3 Sets x 15 Reps
Split Squats - 3 Sets x 10-10-10 Reps (Triple Drop Set)
Behind the Back Shrugs - 3 Sets x 10-10-10 Reps (Triple Drop Set)

Wednesday - Arms:
Dips - 6 Sets x 6 Reps (20 Seconds Rest)
Barbell Curls - 6 Sets x 6 Reps (20 Seconds Rest)
Superset: Skull Crushers/Close Grip Bench Press - 3 Sets x 15 Reps
Superset: Incline Dumbbell Curls/Hammer Curls - 3 Sets x 15 Reps
Triceps Extensions - 3 Sets x 10-10-10 Reps (Triple Drop Set)
Reverse Curls - 3 Sets x 10-10-10 Reps (Triple Drop Set)

Thursday - Chest, Back:
Incline Dumbbell Bench Press - 6 Sets x 6 Reps (20 Seconds Rest)
Wide Grip Pull-Ups - 6 Sets x 6 Reps (20 Seconds Rest)
Superset: Cable Crossovers/Bench Press - 3 Sets x 15 Reps
Superset: Lat Pulldowns/Weighted Chin-Ups - 3 Sets x 15 Reps
Incline Bench Press - 3 Sets x 10-10-10 Reps (Triple Drop Set)
Bent-Over Rows - 3 Sets x 10-10-10 Reps (Triple Drop Set)

Friday - Hamstrings, Shoulders:
Deadlifts - 6 Sets x 6 Reps (20 Seconds Rest)
Military Press - 6 Sets x 6 Reps (20 Seconds Rest)
Superset: Leg Curls/Stiff-Legged Deadlifts - 3 Sets x 15 Reps
Superset: Lateral Raises/Dumbbell Shoulder Press - 3 Sets x 15 Reps
Pull Throughs - 3 Sets x 10-10-10 Reps (Triple Drop Set)
Behind the Neck Press - 3 Sets x 10-10-10 Reps (Triple Drop Set)

*Triple Drop Set: Take a weight equivalent to your 12RM (12 Rep Max) and lift it 10 times, then have spotters strip off enough weight so you can perform 10 more repetitions, and then have spotters strip off even more weight so you can perform 10 more repetitions. Perform this triple drop set for as many sets as shown.