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Day 1: Muscle Group(s): None... | Day 2: Muscle Group(s): None... | Day 3: Muscle Group(s): None... | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Perform Weeks 1-4
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Frog Squat![]() | 3 - 5 sets | 10 - 20 reps | 60s | |
2. Barbell Squat | 3 - 5 sets | 12 reps | 120s | |
3. Dumbbell Bench Press![]() | 3 - 5 sets | 12 reps | 120s | |
4. Russian Twist![]() | 3 - 5 sets | 12 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Nordic Hamstring Curl (Bodyweight) | 3 - 5 sets | 10 - 20 reps | 60s | |
2. Barbell Deadlift | 3 - 5 sets | 12 reps | 120s | |
3. Lat Pulldown | 3 - 5 sets | 12 reps | 120s | |
4. Single Leg Hip Bridge | 3 - 5 sets | 12 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Banded Shoulder Spider Crawls | 3 - 5 sets | 10 - 20 reps | 60s | |
2. Barbell Deadlift | 3 - 5 sets | 12 reps | 120s | |
3. Standing Barbell Military Press (AKA Overhead Press)![]() | 3 - 5 sets | 12 reps | 120s | |
4. Plank | 3 - 5 sets | 60s | 120s |
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