Warm Up – Lower Body

1 Set

Barbell Squat

4 Sets x 8 Reps

Barbell Romanian Deadlift

4 Sets x 10 Reps

Hip Thrust Machine

4 Sets x 10 Reps

Machine Hip Adduction

3 Sets x 12 Reps

Smith Machine Calf Raise

3 Sets x 12 Reps

Cable Wood Chop

3 Sets x 15 Reps

Stability Ball Pull-In

3 Sets x 15 Reps

Warm Up – Upper Body

1 Set

Barbell Bent-Over Row

4 Sets x 8 Reps

Barbell Bench Press

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 10 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Dumbbell Side Row

3 Sets x 10 Reps

Machine Reverse Fly

3 Sets x 12 Reps

Dumbbell Concentration Curl

2 Sets x 8 Reps

Cable Shoulder Extension

2 Sets x 12 Reps

Warm Up – Lower Body

1 Set

Machine Leg Press

5 Sets x 10 Reps

Calf Press On Leg Press

4 Sets x 15 Reps

Machine Leg Extension

4 Sets x 10 Reps

Machine Hip Abduction

2 Sets x 12 Reps

Hip Thrust Machine

4 Sets x 10 Reps

Back Hyperextension

2 Sets x 15 Reps

Reverse Crunch

2 Sets x 15 Reps

Plank

1 Set

Warm Up – Upper Body

1 Set

Barbell Military Press

3 Sets x 8 Reps

Barbell Bent-Over Row (Reverse Grip)

3 Sets x 8 Reps

Dumbbell Seated Side Lateral Raise

3 Sets x 12 Reps

Dumbbell Reverse Fly

3 Sets x 12 Reps

Cable Incline Fly

3 Sets x 15 Reps

Cable Mid Chest Crossover

3 Sets x 15 Reps

Machine Lat Pulldown (Reverse Grip)

3 Sets x 10 Reps

Hanging Leg Raise

3 Sets x 10 Reps

Push-Up

1 Set x 40 Reps

Bodyweight Squat

1 Set x 100 Reps

Pull-Up

1 Set x 30 Reps

Crunch

2 Sets x 20 Reps

Reverse Crunch

2 Sets x 15 Reps

Rotational Crunch

2 Sets x 12 Reps

Barbell Curl

3 Sets x 10 Reps

Dumbbell Seated Hammer Curl

2 Sets x 8 Reps

Barbell Bench Press (Close Grip)

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

1 Set x 8 Reps

Step Machine

1 Set

Running

1 Set

Stretching / Mobility

1 Set