paprika's Fitness plan - 1hr Max

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3 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

designed for paprika. focusing on lower body and core. with one day of general compound lifting. please use dumbells specifically on excersises mentioned. same with smith machine on the excersise mentioned only. of course substitute only if there is no other option!

Monday
Wednesday
Friday

legs day 1 5 exercises, 31 mins

Barbell Squat	3x12 reps • 60s	rest: 60s
Barbell Hip Thrust	3x12 reps • 60s	rest: 60s
Cable Pull Through	3x12 reps • 60s	rest: 60s
Machine Leg Extension	3x10 reps • 60s	rest: 60s
Barbell Romanian Deadlift	3x10 reps • 60s	rest: 60s

legs day 2 6 exercises, 39 mins

Smith Machine Squat	3x10 reps • 60s	rest: 60s
Dumbbell Lunge	3x12 reps • 60s	rest: 60s
Barbell Hip Thrust	3x12 reps • 60s	rest: 60s
Machine Single-Leg Press	4x10 reps • 60s	rest: 60s
Dumbbell Jump Squat	3x10 reps • 60s	rest: 60s
Plank	3x8 reps • 60s	rest: 60s

Whole body 7 exercises, 44 mins

Cable Lat Pulldown (Wide Grip)	3x10 reps • 60s	rest: 60s
Dumbbell Bench Press	3x10 reps • 60s	rest: 60s
Barbell Deadlift	3x10 reps • 60s	rest: 60s
Barbell Squat	3x10 reps • 60s	rest: 60s
Crunch	4x20 reps	rest: 0s
Reverse Crunch	4x20 reps	rest: 0s
Side Plank	4x8 reps • 60s	rest: 60s