Day 1
Workout Sets Reps
Squats 3 8-10
Leg Press 3 8-10
Leg Curls 3 8-10
Hip Thrusts 3 8-10
Day 2
Workout Sets Reps
Bench Press 3 8-10
DB Shoulder Press 3 8-10
DB Bench Press 3 8-10
DB Side Raises 3 8-10
Cable Crunches 3 8-10
Day 3
Workout Sets Reps
Deadlift 3 8-10
Seated Cable Rows 3 8-10
Wide Grip Lat Pulldown 3 8-10
Hammer Curls 3 8-10
Day 4
Workout Sets Reps
Seated DB Press 3 8-10
DB Bench Press 3 8-10
Seated Rear Lateral Raises 3 8-10
Triceps Extension 3 8-10
Captain’s Chair Leg Raises 3 8-10
Day 5
Workout Sets Reps
Squat 3 8-10
DB Lunges 3 8-10
Leg Curls 3 8-10
Glute Blaster 3 8-10