Monday: Legs & Butt

o Warm Up Wide Stance Bodyweight Squat: 3 sets x 10

reps
o Wide Stance Barbell Squat: 5 sets x 12 reps
o Warm Up Stationary Lunges: 3 sets x 20 reps (each
leg)
o Leg Press: 3 sets x 12 reps
o Warm Up Glute Bridge: 3 sets x 20 reps
o Glutes Kickback: 4 sets x 20 reps (each leg)
Tuesday: Upper Body + Cardio
o Low Intensity Cardio: 15-20 minutes. (Max 6/10 effort)
o Wide-Grip Lat Pulldown: 3 sets x 12 reps
o Dumbbell Bicep Curl: 3 sets x 12 reps
o Dumbbell Shoulder Press: 3 sets x 12 reps
o Seated Cable Rows: 3 sets x 12 reps
o Push Ups: 3 sets x 10 reps
Wednesday: Abs & Lower Back & Cardio

High Intensity Cardio: 10-15 minutes (Max 8/10 effort)

Warm up Bicycle Crunches: 3 sets x 20 reps
Crunches: 3 sets x 20 reps

 Back Hyperextensions: 3 sets x 20 reps

Oblique Crunches: 4 sets x 12 reps (2 sets per side)
Single Leg Raises: 4 sets x 12 reps (2 sets per leg)

Thursday: Butt & Calves

Warm Up Stationary Lunges: 3 sets x 20 reps

Glute Bridges: 3 sets x 20 reps
Stiff-Legged Barbell Deadlift: 3 sets x 12 reps
Glutes Kickback: 4 sets x 20 (2 sets each leg)
Standing Calf Raises: 3 sets x 20 reps
Calf Press on Leg Press: 3 sets x 12 reps

Friday: Upper Body + Cardio

Low Intensity Cardio: 15-20 minutes (Max 6/10 effort)

Chest Press Machine: 3 sets x 12 reps
Standing Barbell Shoulder Press: 3 sets x 12 reps
Dumbbell Bicep Curl: 3 sets x 12 reps
Side Lateral Raise: 3 sets x 12 reps
Tricep Dips: 3 sets x 20 reps
Push Ups 3 sets x 10 reps