| WORKOUT 1 – LEGS 1 | |||
| EXERCISE | REPS | SETS | REST |
| BARBELL SQUATS | 10-12 | 4 | 60 |
| WALKING LUNGES | 10 | 3 | 60 |
| GLUTE KICKBACKS V1 or V2 | 12-15 | 3 | 45 |
| ADDUCTOR | 20 | 4 | 45 |
| 1A: AB WHEEL | MAX | 4 | 0 |
| 1B: CRUNCH | MAX | 4 | 30 |
| WORKOUT 2 – UPPER – PUSH DAY | |||
| EXERCISE | REPS | SETS | REST |
| DB CHEST PRESS | 10-12 | 4 | 60 |
| PUSHUPS | MAX | 3 | 60 |
| PEC DECK FLY | 12-15 | 4 | 45 |
| SEATED DB PRESS | 10-12 | 4 | 45 |
| 1A: DB LATERAL RAISE | 10-12 | 3 | 0 |
| 1B: DB FRONT RAISE | 10-12 | 3 | 45 |
| CABLE STRAIGHT BAR PUSHDOWN | 12-15 | 4 | 45 |
| WORKOUT 3 – LEGS 2 | |||
| EXERCISE | REPS | SETS | REST |
| HACK SQUAT | 10-12 | 4 | 60 |
| LEG PRESS V1 or V2 | 12-15 | 4 | 60 |
| WEIGHTED STEP UPS | 10 | 3 | 45 |
| CALVES V1 or V2 or V3 | 30 | 3 | 45 |
| ABDUCTOR | 20 | 4 | 45 |
| DEADBUGS | MAX | 4 | 30 |
| WORKOUT 4 – UPPER 2 PULL DAY | |||
| EXERCISE | REPS | SETS | REST |
| ASSISTED WIDEGRIP PULLUP | 8-10 | 3 | 60 |
| WIDE GRIP LAT PULLDOWN | 12-15 | 4 | 60 |
| PLATE MACHINE ROW V1 or V2 | 12-15 | 4 | 45 |
| FACEPULL | 12-15 | 4 | 45 |
| 1A: SEATED DB CURL | 10-12 | 4 | 0 |
| 1B: SEATED HAMMER CURL | 10-12 | 4 | 45 |
| WORKOUT 5 – FUNCTIONAL DAY | |||
| Choose one of the options from the functional day training 😊 | |||