Day 1 Sets Reps weight

Barbell Glute Bridge 3 20-22

One arm dumbbell row 3 8-10
Barbell Box Squat 3 5-8
Barbell Military Press 3 8-12
American/Sumo Deadlif 3 5
Standing abduction, weighted 3 8-12
Plank 1 60s
Side Plank 1 60s

Day 3
Hip thrust (shoulder elevated, bodyweight) 3 20
Australian Chin up/Chinup 3 5
Dumbbell High Step up 3 10 each
Inclined Pushup/ Incline Press 3 8-12
Back Extension 2 12
Abduction Machine 1 20
Crunch 1 20
Side Bend 1 20

Day 5 Sets Reps weight

Barbell Hip Thrust (toes point out, squeeze glutes) 3 20-22

Barbell Rows 3 8-10
Full Squat 3 5
1 arm dumbbell bench press/ Kneeling Pushup 3 8-12
Cable pull thru 3 8-12
Side lying hip raise 1 10 each
Flutter kick 3 20s
Russian Twist 1 10 each
Heavy
Glute/Ha
m

Heavy
upper

Heavy
Quad