DAY 1

WORKOUTS
GLUTES AND HAMSTRINGS
froggy pumps  2 x 1 min to warm up 
Hip abduction/ db sumo deadlift 3x15
Smith machine hip thrusts 3 x 1 min working set
lying hamstring curl machine 3x10
cable squat to deadlift 3x10/ pulsing squat 3x20
Staggard stance RDL 3x10 each leg 
finisher- drop set db squat 15/10/12/8/5

INSTRUCTIONS/KEY WORDS
3(sets X 10(reps
dropset = start at heavy weight and drop with
each rep range 
(/) = superset back to back 
 FEARSTOFIT

DAY 2
WORKOUTS 
upper body and hiit 

1. Lat pull down/ plank walk out 3x10

2.barbell row/ commandos 3x10
3 lateral raise on incline bench 3x10/ db
row 3x10
4. seated overhead press 3x10/ 30 sec
mountain climbers
5. db snacth 3x10 each arm
6. manmaker 3x10/ plank rotation 3x20
 DAY 3 - Plyo leg
day
H. JACKSON BROWN. JR

1. leg extention 3x12/ db jump squat 3x10

2. Bulgarian split squat x5 then x5
jumping 3 sets each leg 
3. walking lunges 3x20
4. smith machine pin squat 3x10/ banded
in and out squat jump 
5.box jump 3x10
6. lateral step up x1 set failure each leg 
 FEARSTOFIT

DAY 4
UPPER
BODY
1. Db curls/ db tricep kickback
2. db bench bench/ tricep dips on
bench 3x10
3.rope curls/ tricep rope push down
3x10
4. kneeling push up / barbell curls
3x10
5. spider curls 3x10/ chest fly 3x10
6. push + shoulder tap each side  2
x10 
 DAY 5 GLUTE
AND ACCESSORY
DAY 
1.SINGLE LEG GLUTE BRIDGE 3X10
EACH LEG/DB CALF RAISE 3X20

2. HANGING LEG RAISE3X10/

BANDED DB SQUAT 3X10

3. BOSU BALL FROG PUMPS 3X20/

BOSU BALL WIT UP 3X10

4.SEATED CALF RAISE/ PLANK

DIPS 3X30 EACH

5. HIP ABDUCTION/ HIP

ADDUCTION 3X20

6. CABLE CRUNCH 3X20/PLANK

X30 SEC 01