Back Squat 3 sets of 12 Bench Press 3x12 Day 6 Leg Curl Machine 3x12 Circuit: Cable Rows 3x12 Burpees (as many as you can, 30 Day 2 seconds) Step-ups 20 reps (10 each side) *Circuit: Bird dog 20 reps (10 each side) Bodyweight Squat (As many as you can, Side lunge 20 reps (10 each side) 30 seconds) Wall sit (as long as you can) Crunches 20 reps Glute bridge 15 reps Day 7 Reverse lunge 16 reps (alternating each leg, 1 side = 1 rep, meaning 8 reps each REST side) Important notes: High knees (As many as you can, 30 seconds) 1. Check technique for exercise online if not sure yet, especially for Back *Performed consecutively in order, w/ Squat, Bench Press, and Deadlift. defined rest intervals 2. ALWAYS prioritize form over *30 seconds rest in between each weight, if weight causes exercise, 2 mins rest in between each compromise in form, decrease circuit weight slightly. 3. If still sore from previous workout, Day 3 decrease difficulty of current workout by any means (less Deadlift 3x12 weight/reps/sets, more rest, etc). Do Overhead press 3x12 not be afraid to even skip workout to Leg press 3x12 get extra recovery. Lat pulldown 3x12 4. ALWAYS perform proper warm-up first. Sample: Cycling to warm-up Day 4 legs, arm swings and rotations to Circuit: prep shoulders. If possible, Medicine ball throws 16 reps (facing cooldown w/ light cardio by the end. wall, 8 reps each side) (usually around 10 mins for warm- Kettlebell swings 20 reps up and for cooldown) Reverse lunge 16 reps 5. For Back Squat/Deadlift/Bench Plank 30 secs (Straight-arm if not Press, always start w/ empty bar first possible w/ bent arm position) and focus on technique. 1 set of 12 Jumping jacks (as many as you can, 30 reps will do. seconds) 6. Try to increase difficulty of each workout every week to ensure Day 5 progress and keep seeing results. 7. Eat and sleep properly. Back Squat 3 sets of 12 Bench Press 3x12