Day1

Exercise Sets Reps

1 Barbell squat 3 12
2 Standing barbeel calf raise 3 12
3 Dumbell fly 3 12
4 Lateral bound or box jump 3 12
Day2
Exercise Sets Reps
1 Bench press 3 12
2 Sit up 3 20
3 Burpee pull-up 3 5
4 Bench dip 3 12
Day3
Exercise Sets Reps
1 Dead lift 3 12
2 Kettle bell one leg dead lift 3 12
3 Hanging leg raise 3 12
4 One arm dumbell row 3 12
Day4
Exercise Sets Reps
1 Curls 3 12
2 Lateral raise 3 12
3 Front raise 3 12
4 Shoulder press 3 12
5 Tricep kickback 3 12
Sat/Sun
Exercise Sets Reps
1 Pelvic tilt 3 12
2 Run or Boxing