| WORKOUT 1 – LEGS 1 | |||
| EXERCISE | REPS | SETS | REST |
| DEADLIFTS | 8-10 | 4 | 60 |
| SPLIT SQUAT | 10-12 | 3 | 45 |
| LEG CURLS V1 or V2 | 12-15 | 4 | 60 |
| GLUTE THRUST V1 or V2 | 8-10 | 4 | 60 |
| ROMAINIAN DUMBBELL DEADLIFT | 12-15 | 3 | 60 |
| LYING LEG RAISES | 15-20 | 3 | 45 |
| DECLINE SITUPS | 15-20 | 3 | 45 |
| WORKOUT 2 – CHEST/SHOULD/TRIS | |||
| EXERCISE | REPS | SETS | REST |
| DB CHEST PRESS | 8-10 | 4 | 60 |
| DB INCLINE FLY | 10-12 | 3 | 45 |
| ARNOLD PRESS | 10-12 | 4 | 45 |
| LATERAL RAISE MACHINE | 12-15 | 3 | 45 |
| UPRIGHT ROW | 12-15 | 4 | 45 |
| SKULLCRUSHER | 10-12 | 4 | 45 |
| TRICEP BENCH DIPS | MAX | 4 | 45 |
| WORKOUT 3 – LEGS 2 | |||
| EXERCISE | REPS | SETS | REST |
| 1A: SQUAT | 8-10 | 4 | 0 |
| 1B: SQUAT JUMPS | 30scs | 4 | 60 |
| LEG PRESS – WIDE | 20-25 | 3 | 60 |
| LEG PRESS – NARROW | 20-25 | 3 | 60 |
| 2A: SISSY SQUAT | 20 | 4 | 0 |
| 2B: WALKING LUNGE | 10 | 4 | 60 |
| 3A: AB WHEEL | 15-20 | 3 | 0 |
| 3B: CABLE CRUNCH | 20 | 3 | 60 |
| WORKOUT 4 – BACK/BIS | |||
| EXERCISE | REPS | SETS | REST |
| ASSISTED PULLUP – BAND OR MACHINE | 10-12 | 4 | 60 |
| PLATE LAT PULLDOWN | 12-15 | 4 | 60 |
| WIDEGRIP SEATED ROW | 10-12 | 4 | 60 |
| STRAIGHT ARM PULLDOWN | 12-15 | 4 | 60 |
| INCLINE DB CURL | 10-12 | 4 | 45 |
| PREACHER CURL | 10-15 | 4 | 45 |
| WORKOUT 5 – FULL BODY | |||
| EXERCISE | REPS | SETS | REST |
| 1A: BARBELL BENCH PRESS | 12-15 | 4 | 0 |
| 1B: PUSHUPS | 30secs | 4 | 60 |
| 2A: SQUATS | 12-15 | 4 | 0 |
| 2B: PULSE SQUATS | 30secs | 4 | 60 |
| 3A: DEADLIFTS | 12-15 | 4 | 0 |
| 3B: GLUTE THRUST V1 or V2 | 20-30 | 4 | 60 |
| SQUAT THRUST | 1mn | 4 | 60 |