Week 1: Warm-up:

Arm Swings – 10 each arm
Push up- 10 reps
Leg Swings 10 each arm
High Knees- 20 seconds

Monday:
Sets x Reps x Rest Time x Intensity
Wednesday:
Sets x Reps x Rest Time x Intensity
Friday:
Sets x Reps x Rest Time x Intensity

BB Squat
3×10 (60sec) 1RM
DB Squat
3×10 (60sec) 1RM
Split Squat
3×10 (60sec) 1RM

RDL
3×10 (60sec) 1RM
Hex Bar Deadlift
3×10 (60sec) 1RM
Sumo Deadlift
3×10 (60sec) 1RM

Close-Grip Bench Press
3×10 (60sec) 1RM
Wide-Grip Bench Press
3×10 (60sec) 1RM
DB Bench Press
3×10 (60sec) 1RM

Wide-Grip Pulldown
3×12 (60sec) 1RM
Resistance Band Lat Pulldown
3×12 (60sec) 1RM
Neutral Grip Lat Pulldown
3×12 (60sec) 1RM

Hammer Curls
5×10(60sec) 1RM
Barbell Curl
3×6(60sec) 1RM
Cable Crunch
5×10 (60sec) 1RM

Seated Leg Curls
5×10 (60sec) 1RM
Standing Leg Curls
5×10 (60sec) 1RM
Lying Leg Curls
5×10 (60sec) 1RM

Cooldown:

Ear to shoulder Stretch- 15 sec. hold each side
Tricep Stretch- 20 sec. hold
Banded Chest Opener- 30 second back and forth
Knee to Chest Pose- 20 sec. hold each leg

Week 2: Warm-up:

Knee to Chest Pull (25-sec hold)
Arm Circles 10 forward and 10 backward
Burpees – 10 reps
Lateral Lunges – 10 (each Leg)

Monday:
Sets x Reps x Rest Time x Intensity
Wednesday:
Sets x Reps x Rest Time x Intensity
Friday:
Sets x Reps x Rest Time x Intensity

Sumo Squat
3×10 (60sec) 1RM
Overhead Squat
3×10 (60sec) 1RM
Bb Split Squat
3×10 (60sec) 1RM

 

Conventional Deadlift
3×6 (60sec) 1RM
RDL
3×6 (60sec) 1RM
Hex Bar Deadlift
3×6(60sec) 1RM

Incline Bench Press
3×10 (60sec) 1RM
Floor Press
3×10 (60sec) 1RM
Flat DB Bench Press
3×12(60sec) 1RM

BB Lateral Lunges
3×12 (60 sec) 1RM
BB side Lunges
3×12 (60 sec) 1RM
BB Forward Lunges
3×12 (60 sec) 1RM

Cable Crossover
3×12 (60 sec) 1RM
Cable Face Pull
3×12 (60 sec) 1RM
Cable Crunch
3×12 (60 sec) 1RM

Cool Down:

CAT-COW
Butterfly- 30 sec. hold
Thread the Needle- 30 sec. hold each side
Lunge with Overhead Reach- 30 sec. hold

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Hypertrophy