| WORKOUT 1 – UPPER 1 | |||
| EXERCISE | REPS | SETS | REST |
| BB BENCH PRESS | 10-12 | 4 | 60 |
| CABLE FLY – on small or large cable | 12-15 | 4 | 45 |
| GREEN MACHINE CHEST PRESS V1 or V2 | 12-15 | 4 | 60 |
| BB OVERHEAD SHOULDER PRESS | 8-10 | 4 | 45 |
| DB LATERAL RAISE | 10-12 | 4 | 45 |
| CABLE OH EXTENSION | 12-15 | 4 | 45 |
| DIPS | MAX | 4 | 45 |
| WORKOUT 2 – LEGS 1 | |||
| EXERCISE | REPS | SETS | REST |
| BB SQUAT – Smith Machine or Rack | 8-10 | 4 | 60 |
| LEG PRESS V1 or V2 | 12-15 | 4 | 60 |
| ROMANIAN BB DL | 12-15 | 4 | 60 |
| 1A: AB WHEEL | MAX | 3 | 0 |
| 1B: LYING LEG LIFTS | 10-12 | 3 | 45 |
| LEG CURL V1 or V2 | 10-12 | 4 | 60 |
| CALVES V1 or V2 or V3 | MAX | 3 | 45 |
| WORKOUT 3 – UPPER 2 – PULL | |||
| EXERCISE | REPS | SETS | REST |
| PLATE MACHINE LAT PULLDOWN | 10-12 | 4 | 60 |
| CABLE SEATED ROW | 12-15 | 4 | 60 |
| NARROW GRIP ASSISTED PULLUP | MAX | 3 | 60 |
| UPRIGHT ROW BB | 12-15 | 3 | 45 |
| 1A: EZ BAR BICEP CURL | 10-12 | 4 | 0 |
| 1B: DB BICEP CURL | 12-15 | 4 | 45 |
| FACEPULLS | 15-20 | 3 | 45 |
| WORKOUT 4- LEGS 2 | |||
| EXERCISE | REPS | SETS | REST |
| HACK SQUAT | 8-10 | 4 | 60 |
| WEIGHTED WALKING LUNGE | 20 | 3 | 45 |
| 1A: LEG EXTENSION | 10-12 | 4 | 0 |
| 1B: SISSY SQUAT | 15 | 4 | 60 |
| 2A: PLANK | MAX | 3 | 0 |
| 2B: CALVES V1 or V2 or V3 | 10-12 | 3 | 45 |
| SLED RUN | 4 | 60 | |
| WORKOUT 5 FUNCTIONAL DAY | |||
| Choose one of the options from the functional day training. | |||