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GYM PROGRAM TRIAL WEEK

DAY 1 - STRENGTH DAY DAY 3 - STRENGTH DAY

EXERCISE SETS REPS REST WEIGHT EXERCISE SETS REPS REST WEIGHT

WARM UP - CORE & GLUTE ACTIVATION ROUTINE WARM UP - CORE & GLUTE ACTIVATION ROUTINE

A1 High Bar Back Squat 3-5 6 60 sec A1 Conventional Deadlift 3-5 6 60 sec

A2 One Arm Row 3-5 6 (each 60 sec A2 Incline Push Up (On Knees) 3-5 6 60 sec
arm)

B1 Bulgarian Split Squat 3-5 8 (each 10 sec B1 Walking Lunge 3-5 8 (each 10 sec
leg) leg)

B2 Incline Bench Dumbbell Row 3-5 8 10 sec B2 Flat Dumbbell Bench Press 3-5 8 10 sec

B3 Lying Hamstring Curl 3-5 8 10 sec B3 Heel Elevated Goblet Squat 3-5 8 10 sec

B4 Conditioning 3-5 20-30sec 120 sec B4 Conditioning 3-5 20-30sec 120 sec

Notes: Notes:

DAY 2 - CIRCUIT DAY DAY 4 - CIRCUIT DAY

EXERCISE SETS REPS REST WEIGHT EXERCISE SETS REPS REST WEIGHT

WARM UP - CORE & GLUTE ACTIVATION ROUTINE WARM UP - CORE & GLUTE ACTIVATION ROUTINE

A1 1 1/4 Goblet Squat 3-5 15 10 sec A1 Thruster Squat 3-5 15 10 sec

A2 Standing Barbell Press 3-5 15 10 sec A2 Seated Cable Row 3-5 15 10 sec

A3 Barbell Bent Over Row 3-5 15 10 sec A3 45’ Back Extension 3-5 15 10 sec

A4 Plank 3-5 20-30sec 10 sec A4 Side Plank 3-5 20-30sec 10 sec

A5 Kettlebell Swing 3-5 20-30sec 180 sec A5 Mountain Climber 3-5 20-30sec 180 sec

Notes: Notes:

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