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Day 1: Monday - Lower Workout A | Day 2: Tuesday - Upper Workout A | Day 3: Rest | Day 4: Thursday - Lower Workout B | Day 5: Friday - Upper Workout B | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 4 - 6 sets | 2 - 5 reps | 60s | |
2. Trap-Bar Deadlift | 3 sets | 6 - 8 reps | 60s | |
3. Stiff-Legged Barbell Deadlift | 3 sets | 6 - 8 reps | 60s | |
4. Dumbbell Bulgarian Split Squat![]() | 4 sets | 6 reps | 60s | |
5. Glute-Ham Raise (PVC Pipe Assisted)![]() | 3 sets | 6 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 4 - 6 sets | 2 - 5 reps | 60s | |
2. Incline Dumbbell Press![]() | 3 sets | 6 reps | 60s | |
3. Bent Over Barbell Row | 4 sets | 5 reps | 60s | |
4. Weighted Pullup![]() | 4 sets | 6 reps | 60s | |
5. Standing Barbell Military Press (AKA Overhead Press)![]() | 3 sets | 5 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 4 - 6 sets | 2 - 5 reps | 60s | |
2. Front Squat (Clean Grip)![]() | 4 sets | 6 reps | 60s | |
3. Walking Dumbbell Lunge | 4 sets | 8 reps | 60s | |
4. Barbell Hip Thrust with Bench | 4 sets | 6 reps | 60s | |
5. Suitcase Dumbbell Carry | 3 sets | 20 reps | 60s | 20 steps |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 4 - 6 sets | 2 - 5 reps | 60s | |
2. Dumbbell Bench Press![]() | 4 sets | 6 reps | 60s | |
3. Dumbbell Floor Press![]() | 3 sets | 4 reps | 60s | |
4. Bent Over Two-Dumbbell Row![]() | 4 sets | 6 reps | 60s | |
5. Weighted Chin-up | 4 sets | 5 reps | 60s |
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