Barbell Squat

3 Sets x 6 Reps

Barbell Deadlift

3 Sets x 6 Reps

Machine Calf Raise

5 Sets x 20 Reps

Barbell Bulgarian Split Squat

3 Sets x 6 Reps

Kettlebell Goblet Squat

3 Sets x 8 Reps

Machine Seated Calf Raise

5 Sets x 20 Reps

Machine Hip Adduction

3 Sets x 20 Reps

Machine Leg Extension

3 Sets x 12 Reps

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Weighted Pull-Up

4 Sets x 6 Reps

T Bar Row

4 Sets x 6 Reps

Barbell Military Press

4 Sets x 8 Reps

Cable Seated Row

4 Sets x 8 Reps

Barbell Curl

4 Sets x 6 Reps

Iso Lateral Wide Pulldown

4 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 8 Reps

Cable Lateral Raise

4 Sets x 10 Reps

Preacher Curl Machine

4 Sets x 8 Reps

Machine Fly

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Jump Rope

3 Sets

Pliometria

3 Sets x 8 Reps

Running

1 Set

Barbell Bench Press

4 Sets x 6 Reps

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Machine Shoulder Press

4 Sets x 8 Reps

Weighted Tricep Dip

4 Sets x 6 Reps

EZ Bar Tricep Extension (Close Grip)

4 Sets x 8 Reps

Cable Incline Fly

3 Sets x 8 Reps

Machine Deltoid Raise

4 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 10 Reps

Chin-Up with Knee Raise

3 Sets x 10 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 10 Reps

Bodyweight Squat

4 Sets x 15 Reps

Crunch

4 Sets x 15 Reps

Bodyweight Lunge

4 Sets x 15 Reps

Air Bike

4 Sets x 15 Reps

Bridge

3 Sets

Hip Extension (Standing)

4 Sets x 15 Reps

V-Up

4 Sets x 15 Reps

Bodyweight Side Lunge

4 Sets x 15 Reps

Box Single-Leg Push-Off

4 Sets x 15 Reps

Leg Raise

4 Sets x 10 Reps

Single-Leg Glute Bridge

4 Sets x 15 Reps

Plank

4 Sets

Dumbbell Wall Squat

4 Sets x 45 Reps

Side Plank

4 Sets x 8 Reps