Week 1

Day 1

 Bench Press  4 sets x 5-8 reps

 Wide Grip Front Lat Pulldown  4 sets x 10-15 reps
 Squat  4 sets x 5-8 reps
 Seated Leg Curl   4 sets x 10-15 reps
 Dumbbell Shoulder Press  3 sets x 5-8 reps

Day 2

 Incline Dumbbell Press   4 sets x 10-15 reps

 Wide Grip Seated Cable Row  4 sets x 10-15 reps
 Leg Press  4 sets x 10-15 reps
 Barbell hip thrust  4 sets x 10-15 reps
 Lateral Raise  3 sets x 15-20 reps

Week 2

Day 1

 Squat   3 x 6-8
 Bench press   3 x 6-8
 Bent over row   3 x 8-10
 Cable pull through 3 x 8-10
 Seated dumbbell overhead press   3 x 10-12
 Dips (if you don’t have access to a dip station or a squat rack with a matador, you can do dips off
a sturdy chair, bench, or box)  3 x 10-12

Day 2

 Kettlebell swings  3 x 6-8

 Overhead press  3 x 6-8
 Pull ups 3 x 8-10 (if you’re not able to do a pullup yet, you can use an assisted
pull up machine or try scap pull ups or negatives)
 Lunges  3 x 10-12 each leg
 Bicep curls  3 x 10-12
 Planks  3 x 60 seconds (if you can’t hold a plank for 60 seconds, hold it for as long as possible,
rest for 5-10 seconds, then resume the plank until you’ve reached a total of 60 seconds)
Week 3

Day 1

 Bench press  3 x 6-8

 Bent over row  3 x 6-8
 Seated dumbbell overhead press  3 x 8-10
 Incline dumbbell bench press  3 x 8-10
 Pullups  3 x 8-10
 Bicep curls  3 x 10-12
 Overhead tricep extensions  3 x 10-12

Day 2

 Squats  3 x 6-8
 Bent-over row  3 x 6-8
 Glute bridges  3 x 8-10
 Dumbbell lunges  3 x 10-12 each leg
 Hamstring curls  3 x 10-12
 Calf raises  3 x 12-15