 Monday: Legs & Butt

o Warm Up Wide Stance Bodyweight Squat: 2 sets x 15-20 reps

o Wide Stance Barbell Squat: 4 sets x 8-12 reps
o Romanian Deadlift: 4 sets x 8-12 reps
o Glute Bridge: 4 sets x 15-20 reps
o Glute Kickback: 4 sets x 15-20 reps (each leg)
 Tuesday: Upper Body
o Warm Up Bench Press: 2 sets x 15-20 reps
o Bench Press: 4 sets x 8-12 reps
o (Knee) Push Ups: 4 sets x 8-12 reps
o Lat Pulldown: 4 sets x 12-15 reps
o Seated Cable Row: 4 sets x 12-15 reps
 Wednesday: Core & LISS Cardio
o Warm Up Crunches: 2 sets x 10 reps
o Roman Chair Leg Raise: 4 sets x 10-15 reps
o Roman Chair Oblique Leg Raise: 4 sets x 10-15 reps (each
side)
o LISS Cardio - Treadmill / Bike - 6/10 effort level: 20-30 minutes
 Thursday: Legs & Butt & Calves
o Warm Up Stiff-Legged Barbell Deadlift: 2 sets x 15-20 reps
o Stiff-Legged Barbell Deadlift: 4 sets x 15-20 reps
o Glute Bridge: 4 sets x 15-20 reps
o Reverse Lunge: 4 sets x 8-12 reps (each leg)
o Standing Calf Raise: 4 sets x 12-15 reps
 Friday: Upper Body + HIIT Cardio
o Warm Up standing Barbell Shoulder Press: 2 sets x 15-20 reps
o Standing Barbell Shoulder Press: 4 sets x 8-12 reps
o Side Lateral Raise: 4 sets x 12-15 reps
o EZ Barbell Bicep Curl: 4 sets x 12-15 reps
o Tricep Dips: 4 sets x 12-15 reps
o HIIT Cardio - Treadmill or Bike - 8/10 effort level: 10 rounds -
20 seconds of work - 40 seconds of recovery