Exercise Links

Legs :

Barbell Back Squats

Dumbell Romanian Deadlift
Cable Standing Glute Kickback
Seated Hip Abduction Machine
Deadlifts
Front Squats
Dumbell Hip Thrusts
Lying Leg Curls
Cable Hip Abduction
Stiff Leg Deadlifts
Single Leg Leg Press
Single Leg Lying Leg Curls
Machiine Dumbell Hyper Extension
Sumo Deadlifts
Bulgarian Split Squats

Back :
Reverse Grip Lat pulldown
Seated Cable Row
Lat Pulldowns
Incline Bench Rows
Narrow Grip Pulldowns
Dumbell Back Extension
One Arm Dumbell Rows
Dumbell Shrugs
One Arm Pull Down
One Arm Kneeing Row

Chest :
Dumbell Incline Press
Dumbell Bench Press
Barbell Bench Press
Barbell Smith machine Incline Press
Flat Bench Dumbell Flyes

Shoulders :
Dumbell Overhead Press
Dumbell Lateral Raises
Reverse Pec Deck Flyes
Face Pulls
Machine Shouder Press
Incline Bench Lateral Raise
Seated Cable Facepulls
Barbell Milatary Press
Cable Upright Row
One Arm Dumbell Lateral Raises

Arms :
Incline Bench Dumbell Curls
Overhead Dumbell Tricep Extension
Hammer Curls
Dumbell Skull Crushers
Rope Hammer Curls
Rope Overhead Tricep Extension
Barbell Skull Crushers

Pre Workout Stretching :

Post Workout Stretching
Link

https://www.youtube.com/watch?v=y5XJ5XspJxo&t=937s
https://www.youtube.com/watch?v=FQKfr1YDhEk&t=3s
https://www.youtube.com/watch?v=mnYMweoOa8Y
https://www.youtube.com/watch?v=2b97cvyH9sE
https://www.youtube.com/watch?v=v-wYG-5jir0
https://www.youtube.com/watch?v=v-mQm_droHg&t=98s
https://www.youtube.com/watch?v=1Yezfp-YWc8
https://www.youtube.com/watch?v=1Tq3QdYUuHs
https://www.youtube.com/watch?v=pvnR8CDb4BU
https://www.youtube.com/watch?v=1uDiW5--rAE
https://www.youtube.com/watch?v=ZYDTJaAM-gE
https://www.youtube.com/watch?v=lQSlJHtsnRA
https://www.youtube.com/watch?v=ph3pddpKzzw
https://www.youtube.com/watch?v=XsrD5y8EIKU
https://www.youtube.com/watch?v=2C-uNgKwPLE

https://www.youtube.com/watch?v=apzFTbsm7HU
https://www.youtube.com/watch?v=GZbfZ033f74&t=24s
https://www.youtube.com/watch?v=CAwf7n6Luuc&t=93s
https://www.youtube.com/watch?v=2LxN3_3atps
https://www.youtube.com/watch?v=EjIETxOawcg
https://www.youtube.com/watch?v=pNIvf3CwFlc
https://www.youtube.com/watch?v=djKXLt7kv7Q&t=276s
https://www.youtube.com/watch?v=cJRVVxmytaM&t=27s
https://www.youtube.com/watch?v=-FtxKFSx5ww
https://www.youtube.com/watch?v=fu2cBpX8jM0

https://www.youtube.com/watch?v=0G2_XV7slIg&t=270s
https://www.youtube.com/watch?v=VmB1G1K7v94&t=22s
https://www.youtube.com/watch?v=vthMCtgVtFw&t=6s
https://www.youtube.com/watch?v=b8DqTO6ak0k
https://www.youtube.com/watch?v=eozdVDA78K0&t=4s
https://www.youtube.com/watch?v=qEwKCR5JCog&t=35s
https://www.youtube.com/watch?v=3VcKaXpzqRo&t=23s
https://www.youtube.com/watch?v=6yMdhi2DVao&t=8s
https://www.youtube.com/watch?v=eIq5CB9JfKE&t=545s
https://www.youtube.com/watch?v=Wqq43dKW1TU
https://www.youtube.com/watch?v=_nZ1GQEYlN4
https://www.youtube.com/watch?v=EnTtxL6o9WI
https://www.youtube.com/watch?v=2yjwXTZQDDI&t=3s
https://www.youtube.com/watch?v=nwkLwMRHMQo&t=279s
https://www.youtube.com/watch?v=WxAKPTOmYSw

https://www.youtube.com/watch?v=soxrZlIl35U&t=40s
https://www.youtube.com/watch?v=WRLq6cL3Iog&t=439s
https://www.youtube.com/watch?v=zC3nLlEvin4&t=21s
https://www.youtube.com/watch?v=ir5PsbniVSc
https://www.youtube.com/watch?v=1Quc_tOv97I
https://www.youtube.com/watch?v=XTerYx0kwQ8
https://www.youtube.com/watch?v=d_KZxkY_0cM&t=19s

https://www.youtube.com/watch?v=7dT4KHtMM-A&t=75s
https://www.youtube.com/watch?v=tI_4NXQeEM4

Important Notes :
You will be sending me workout videos via whatsapp
You can have black coffee 45 mins prior to your workout session
Keep sipping water througout your workout session
Please go through each workout tutorials
Please don’t share the workout plans to somone else
You are required to track your weights that you have lifted in each session
Try to increase the weight by 2 kgs every week in deadlift , Squats and Bench Press
Day 1
Lower Body

Exercise Sets Reps Rpe/1Rm Rest Set 1 Set 2

Barbell Back Squats 3 5 70% 3 Min

Barbell Hip Thrusts 3 12 to 15 8 Rpe 2 Min
Dumbell Romanian Deadlifts 2 10 to 12 8 Rpe 2 Min
Cable Standing Glute Kickback 2 12 to 15 7 Rpe 1 Min
Seated Hip Abduction Machine 2 20 8 Rpe ! Min
Dumbell Crunches 4 15 to 20 1 Min

Day 2
Upper Body

Exercise Sets Reps Rpe/1Rm Rest Set 1 Set 2

Dumbell Overhead Press 4 8 to 12 8 Rpe 2 Min

Reverse Grip Lat pulldown 4 10 to 12 8 Rpe 2 Min
Seated Cable Row 3 10 to 12 8 Rpe 2 Min
Dumbell Lateral Raises 3 12 to 15 9 Rpe 1 Min
Reverse Pec Deck Flyes 3 12 to 15 9 Rpe 1 Min
Face Pulls 3 15 to 20 8 Rpe 1 Min
Incline Bench Dumbell Curls 2 10 to 12 8 Rpe 1 Min
Overhead Dumbell Tricep Extension 2 10 to 12 8 Rpe 1 Min

Day 3
Lower Body

Exercise Sets Reps Rpe/1Rm Rest Set 1 Set 2

Deadlifts 4 4 75% 3 Min

Front Squats 3 10 to 12 8 Rpe 2 Min
Dumbell Hip Thrusts 2 15 to 20 8 Rpe 2 Min
Lying Leg Curls 3 10 to 12 8 Rpe 2 Min
Cable Hip Abduction 3 20 8 Rpe 2 Min
Machine Seated Hip Abduction 3 15 7 Rpe 2 Min

Day 4
Upper Body

Exercise Sets Reps Rpe/1Rm Rest Set 1 Set 2

Dumbell Incline Press 3 8 to 10 8 2 Min
Lat Pulldowns 3 10 to 12 8 2 Min
Machine Shouder Press 3 8 to 10 8 2 Min
Incline Bench Rows 3 12 to 15 8 2 Min
Incline Bench Lateral Raise 3 15 8 2 Min
Seated Cable Facepulls 3 15 8 2 Min
Hammer Curls 3 15 8 2 Min
Dumbell Skull Crushers 3 15 8 2 Min

Day 5
Lower Body

Exercise Sets Reps Rpe/1Rm Rest Set 1 Set 2

Stiff Leg Deadlifts 3 6 to 8 8 Rpe

Single Leg Leg Press 2 12 to 15 8 Rpe
Cable Glute Kickbacks 4 15 to 20 8 Rpe
Single Leg Lying Leg Curls 3 8 to 12 8 Rpe
Cable Hip Abduction 3 12 to 15 8 Rpe
Machine Standing Calf Raises 3 8 to 12 8 Rpe
Lying Leg Raises 3 15 8 Rpe

Day 6
Upper Body

Exercise Sets Reps Rpe/1Rm Rest Set 1 Set 2

Barbell Milatary Press 3 6 75% 3 Min

Dumbell Bench Press 3 10 to 12 8 2 Min
Dumbell Side Lateral Raises 3 15 8 2 Min
Narrow Grip Pulldowns 3 8 to 10 8 2 Min
Dumbell Back Extension 2 12 8 1 Min
Rope Hammer Curls 2 15 8 0
Superset
Rope Overhead Tricep Extension 2 15 8 2 Min
Set 3 Set 4

Set 3 Set 4

Set 3 Set 4

Set 3 Set 4
Set 3 Set 4

Set 3 Set 4
Day 1
Lower Body

Exercise Sets Reps Rpe/1Rm Rest Set 1 Set 2

Barbell Back Squats 3 5 72.5% 1Rm 3 Min

Barbell Hip Thrusts 3 12 to 15 8 Rpe 2 Min
Dumbell Romanian Deadlifts 2 10 to 12 8 Rpe 2 Min
Cable Standing Glute Kickback 2 12 to 15 7 Rpe 1 Min
Seated Hip Abduction Machine 2 20 8 Rpe ! Min
Dumbell Crunches 4 15 to 20 1 Min

Day 2
Upper Body

Exercise Sets Reps Rpe/1Rm Rest Set 1 Set 2

Dumbell Overhead Press 4 8 to 12 8 Rpe 2 Min

Reverse Grip Lat pulldown 4 10 to 12 8 Rpe 2 Min
Seated Cable Row 3 10 to 12 8 Rpe 2 Min
Dumbell Lateral Raises 3 12 to 15 9 Rpe 1 Min
Reverse Pec Deck Flyes 3 12 to 15 9 Rpe 1 Min
Face Pulls 3 15 to 20 8 Rpe 1 Min
Incline Bench Dumbell Curls 2 10 to 12 8 Rpe 1 Min
Overhead Dumbell Tricep Extension 2 10 to 12 8 Rpe 1 Min

Day 3
Lower Body

Exercise Sets Reps Rpe/1Rm Rest Set 1 Set 2

Deadlifts 4 4 77.5% of 1rm 3 Min

Front Squats 3 10 to 12 8 Rpe 2 Min
Dumbell Hip Thrusts 2 15 to 20 8 Rpe 2 Min
Lying Leg Curls 3 10 to 12 8 Rpe 2 Min
Cable Hip Abduction 3 20 8 Rpe 2 Min
Machine Seated Hip Abduction 3 15 7 Rpe 2 Min

Day 4
Upper Body

Exercise Sets Reps Rpe/1Rm Rest Set 1 Set 2

Dumbell Incline Press 3 8 to 10 8 2 Min
Lat Pulldowns 3 10 to 12 8 2 Min
Machine Shouder Press 3 8 to 10 8 2 Min
Incline Bench Rows 3 12 to 15 8 2 Min
Incline Bench Lateral Raise 3 15 8 2 Min
Seated Cable Facepulls 3 15 8 2 Min
Hammer Curls 3 15 8 2 Min
Dumbell Skull Crushers 3 15 8 2 Min

Day 5
Lower Body

Exercise Sets Reps Rpe/1Rm Rest Set 1 Set 2

Stiff Leg Deadlifts 3 6 to 8 8 Rpe

Single Leg Leg Press 2 12 to 15 8 Rpe
Cable Glute Kickbacks 4 15 to 20 8 Rpe
Single Leg Lying Leg Curls 3 8 to 12 8 Rpe
Cable Hip Abduction 3 12 to 15 8 Rpe
Machine Standing Calf Raises 3 8 to 12 8 Rpe
Lying Leg Raises 3 15 8 Rpe

Day 6
Upper Body

Exercise Sets Reps Rpe/1Rm Rest Set 1 Set 2

Barbell Milatary Press 3 6 77.5% of 1Rm 3 Min

Dumbell Bench Press 3 10 to 12 8 2 Min
Dumbell Side Lateral Raises 3 15 8 2 Min
Narrow Grip Pulldowns 3 8 to 10 8 2 Min
Dumbell Back Extension 2 12 8 1 Min
Rope Hammer Curls 2 15 8 0
Superset
Rope Overhead Tricep Extension 2 15 8 2 Min
Set 3 Set 4

Set 3 Set 4

Set 3 Set 4

Set 3 Set 4
Set 3 Set 4

Set 3 Set 4
Day 1
Lower Body

Exercise Sets Reps Rpe/1Rm Rest Set 1 Set 2

Barbell Back Squats 3 5 75% 3 Min

Barbell Hip Thrusts 3 12 to 15 8 Rpe 2 Min
Dumbell Romanian Deadlifts 2 10 to 12 8 Rpe 2 Min
Cable Standing Glute Kickback 2 12 to 15 7 Rpe 1 Min
Seated Hip Abduction Machine 2 20 8 Rpe ! Min
Dumbell Crunches 4 15 to 20 1 Min

Day 2
Upper Body

Exercise Sets Reps Rpe/1Rm Rest Set 1 Set 2

Dumbell Overhead Press 4 8 to 12 8 Rpe 2 Min

Reverse Grip Lat pulldown 4 10 to 12 8 Rpe 2 Min
Seated Cable Row 3 10 to 12 8 Rpe 2 Min
Dumbell Lateral Raises 3 12 to 15 9 Rpe 1 Min
Reverse Pec Deck Flyes 3 12 to 15 9 Rpe 1 Min
Face Pulls 3 15 to 20 8 Rpe 1 Min
Incline Bench Dumbell Curls 2 10 to 12 8 Rpe 1 Min
Overhead Dumbell Tricep Extension 2 10 to 12 8 Rpe 1 Min

Day 3
Lower Body

Exercise Sets Reps Rpe/1Rm Rest Set 1 Set 2

Deadlifts 4 4 80% 3 Min

Front Squats 3 10 to 12 8 Rpe 2 Min
Dumbell Hip Thrusts 2 15 to 20 8 Rpe 2 Min
Lying Leg Curls 3 10 to 12 8 Rpe 2 Min
Cable Hip Abduction 3 20 8 Rpe 2 Min
Machine Seated Hip Abduction 3 15 7 Rpe 2 Min

Day 4
Upper Body

Exercise Sets Reps Rpe/1Rm Rest Set 1 Set 2

Dumbell Incline Press 3 8 to 10 8 2 Min
Lat Pulldowns 3 10 to 12 8 2 Min
Machine Shouder Press 3 8 to 10 8 2 Min
Incline Bench Rows 3 12 to 15 8 2 Min
Incline Bench Lateral Raise 3 15 8 2 Min
Seated Cable Facepulls 3 15 8 2 Min
Hammer Curls 3 15 8 2 Min
Dumbell Skull Crushers 3 15 8 2 Min

Day 5
Lower Body

Exercise Sets Reps Rpe/1Rm Rest Set 1 Set 2

Stiff Leg Deadlifts 3 6 to 8 8 Rpe

Single Leg Leg Press 2 12 to 15 8 Rpe
Cable Glute Kickbacks 4 15 to 20 8 Rpe
Single Leg Lying Leg Curls 3 8 to 12 8 Rpe
Cable Hip Abduction 3 12 to 15 8 Rpe
Machine Standing Calf Raises 3 8 to 12 8 Rpe
Lying Leg Raises 3 15 8 Rpe

Day 6
Upper Body

Exercise Sets Reps Rpe/1Rm Rest Set 1 Set 2

Barbell Milatary Press 3 6 80% of 1rm 3 Min

Dumbell Bench Press 3 10 to 12 8 2 Min
Dumbell Side Lateral Raises 3 15 8 2 Min
Narrow Grip Pulldowns 3 8 to 10 8 2 Min
Dumbell Back Extension 2 12 8 1 Min
Rope Hammer Curls 2 15 8 0
Superset
Rope Overhead Tricep Extension 2 15 8 2 Min
Set 3 Set 4

Set 3 Set 4

Set 3 Set 4

Set 3 Set 4
Set 3 Set 4

Set 3 Set 4
Day 1
Lower Body

Exercise Sets Reps Rpe/1Rm Rest Set 1 Set 2

Barbell Back Squats 3 5 80% 3 Min

Barbell Hip Thrusts 3 12 to 15 8 Rpe 2 Min
Dumbell Romanian Deadlifts 2 10 to 12 8 Rpe 2 Min
Cable Standing Glute Kickback 2 12 to 15 7 Rpe 1 Min
Seated Hip Abduction Machine 2 20 8 Rpe ! Min
Dumbell Crunches 4 15 to 20 1 Min

Day 2
Upper Body

Exercise Sets Reps Rpe/1Rm Rest Set 1 Set 2

Dumbell Overhead Press 4 8 to 12 8 Rpe 2 Min

Reverse Grip Lat pulldown 4 10 to 12 8 Rpe 2 Min
Seated Cable Row 3 10 to 12 8 Rpe 2 Min
Dumbell Lateral Raises 3 12 to 15 9 Rpe 1 Min
Reverse Pec Deck Flyes 3 12 to 15 9 Rpe 1 Min
Face Pulls 3 15 to 20 8 Rpe 1 Min
Incline Bench Dumbell Curls 2 10 to 12 8 Rpe 1 Min
Overhead Dumbell Tricep Extension 2 10 to 12 8 Rpe 1 Min

Day 3
Lower Body

Exercise Sets Reps Rpe/1Rm Rest Set 1 Set 2

Deadlifts 4 4 82.5% of 1rm 3 Min

Front Squats 3 10 to 12 8 Rpe 2 Min
Dumbell Hip Thrusts 2 15 to 20 8 Rpe 2 Min
Lying Leg Curls 3 10 to 12 8 Rpe 2 Min
Cable Hip Abduction 3 20 8 Rpe 2 Min
Machine Seated Hip Abduction 3 15 7 Rpe 2 Min

Day 4
Upper Body

Exercise Sets Reps Rpe/1Rm Rest Set 1 Set 2

Dumbell Incline Press 3 8 to 10 8 2 Min
Lat Pulldowns 3 10 to 12 8 2 Min
Machine Shouder Press 3 8 to 10 8 2 Min
Incline Bench Rows 3 12 to 15 8 2 Min
Incline Bench Lateral Raise 3 15 8 2 Min
Seated Cable Facepulls 3 15 8 2 Min
Hammer Curls 3 15 8 2 Min
Dumbell Skull Crushers 3 15 8 2 Min

Day 5
Lower Body

Exercise Sets Reps Rpe/1Rm Rest Set 1 Set 2

Stiff Leg Deadlifts 3 6 to 8 8 Rpe

Single Leg Leg Press 2 12 to 15 8 Rpe
Cable Glute Kickbacks 4 15 to 20 8 Rpe
Single Leg Lying Leg Curls 3 8 to 12 8 Rpe
Cable Hip Abduction 3 12 to 15 8 Rpe
Machine Standing Calf Raises 3 8 to 12 8 Rpe
Lying Leg Raises 3 15 8 Rpe

Day 6
Upper Body

Exercise Sets Reps Rpe/1Rm Rest Set 1 Set 2

Barbell Milatary Press 3 6 82.5% of 1rm 3 Min

Dumbell Bench Press 3 10 to 12 8 2 Min
Dumbell Side Lateral Raises 3 15 8 2 Min
Narrow Grip Pulldowns 3 8 to 10 8 2 Min
Dumbell Back Extension 2 12 8 1 Min
Rope Hammer Curls 2 15 8 0
Superset
Rope Overhead Tricep Extension 2 15 8 2 Min
Set 3 Set 4

Set 3 Set 4

Set 3 Set 4

Set 3 Set 4
Set 3 Set 4

Set 3 Set 4
Day 1
Lower Body

Exercise Sets Reps Rpe/1Rm Rest Set 1 Set 2

Barbell Back Squats 3 5 75% 3 Min

Stiff Leg Deadlifts 2 6 to 8 7 Rpe 2 Min
Barbell Hip Thrusts 2 12 to 15 6 Rpe 2 Min
Cable Standing Glute Kickback 2 12 to 15 7 Rpe 1 Min
Seated Hip Abduction Machine 2 20 8 Rpe ! Min
Dumbell Crunches 4 15 to 20 1 Min

Day 2
Upper Body

Exercise Sets Reps Rpe/1Rm Rest Set 1 Set 2

Dumbell Overhead Press 3 4 to 6 8 Rpe 2 Min

Reverse Grip Lat pulldown 4 6 to 8 8 Rpe 2 Min
Dumbell Incline Bench Press 2 10 to 12 8 Rpe 2 Min
Dumbell Incline Rows 2 12 to 15 9 Rpe 1 Min
Hammer Curls 2 12 to 15 9 Rpe 1 Min
Barbell Skull Crushers 2 15 to 20 8 Rpe 1 Min
Dumbell Lateral Raises 3 12 to 15 8 Rpe 1 Min
Facepulls 3 12 to 15 8 Rpe 1 Min

Day 3
Lower Body

Exercise Sets Reps Rpe/1Rm Rest Set 1 Set 2

Sumo Deadlifts 2 6 75% 3 Min

Bulgarian Split Squats 3 10 to 12 8 Rpe 2 Min
Dumbell Hip Thrusts 2 15 to 20 8 Rpe 2 Min
Lying Leg Curls 2 10 to 12 8 Rpe 2 Min
Cable Glute Kickback 2 15 to 20 8 Rpe 2 Min
Machine Seated Hip Abduction 2 25 7 Rpe 2 Min
Standing Calf Raises 4 15 8 Rpe 1 Min

Day 4
Upper Body

Exercise Sets Reps Rpe/1Rm Rest Set 1 Set 2

Barbell Bench Press 3 5 80% 2 Min
Narrow Grip Pulldowns 3 10 to 12 8 2 Min
Machine Shouder Press 3 8 to 10 8 2 Min
One Arm Dumbell Rows 3 12 to 15 8 2 Min
Reverse Pec Dec 2 15 8 2 Min
Dumbell Shrugs 3 15 8 2 Min
Dumbell Lateral Raises 3 20 8 2 Min
Cable Upright Row 3 15 8 2 Min

Day 5
Lower Body

Exercise Sets Reps Rpe/1Rm Rest Set 1 Set 2

Back Squats 2 70% 8 Rpe

Machiine Dumbell Hyper Extension 2 20 8 Rpe
Barbell Hip Thrusts 2 15 to 20 8 Rpe
Lying Leg Curls 2 8 to 12 8 Rpe
Cable Hip Abduction 2 12 to 15 8 Rpe
Machine Standing Calf Raises 2 8 to 12 8 Rpe
Hangng Knee Raises 2 15 8 Rpe

Day 6
Upper Body

Exercise Sets Reps Rpe/1Rm Rest Set 1 Set 2

Barbell Smith machine Incline Press 3 6 70% 3 Min

Flat Bench Dumbell Flyes 2 10 to 12 8 2 Min
One Arm Dumbell Lateral Raises 2 15 8 2 Min
One Arm Pull Down 2 8 to 10 8 2 Min
One Arm Kneeing Row 2 12 8 1 Min
Rope Hammer Curls 2 15 8 0
Superset
Rope Overhead Tricep Extension 2 15 8 2 Min
Set 3 Set 4

Set 3 Set 4

Set 3 Set 4

Set 3 Set 4
Set 3 Set 4

Set 3 Set 4
Day 1
Lower Body

Exercise Sets Reps Rpe/1Rm Rest Set 1

Barbell Back Squats 2 4 77.5% of 1rm 3 Min

Stiff Leg Deadlifts 2 6 to 8 7 Rpe 2 Min
Barbell Hip Thrusts 2 12 to 15 6 Rpe 2 Min
Cable Standing Glute Kickback 2 12 to 15 7 Rpe 1 Min
Seated Hip Abduction Machine 2 20 8 Rpe ! Min
Dumbell Crunches 4 15 to 20 1 Min
Russian Twists 4 15 to 20 1 Min

Day 2
Upper Body

Exercise Sets Reps Rpe/1Rm Rest Set 1

Dumbell Overhead Press 3 4 to 6 8 Rpe 2 Min

Reverse Grip Lat pulldown 3 6 to 8 8 Rpe 2 Min
Dumbell Incline Bench Press 2 10 to 12 8 Rpe 2 Min
Dumbell Incline Rows 2 12 to 15 9 Rpe 1 Min
Hammer Curls 2 12 to 15 9 Rpe 1 Min
Barbell Skull Crushers 2 15 to 20 8 Rpe 1 Min
Dumbell Lateral Raises 3 12 to 15 8 Rpe 1 Min
Facepulls 3 12 to 15 8 Rpe 1 Min

Day 3
Lower Body

Exercise Sets Reps Rpe/1Rm Rest Set 1

Sumo Deadlifts 2 6 75% 3 Min

Bulgarian Split Squats 3 10 to 12 8 Rpe 2 Min
Dumbell Hip Thrusts 2 15 to 20 8 Rpe 2 Min
Lying Leg Curls 2 10 to 12 8 Rpe 2 Min
Cable Glute Kickback 2 15 to 20 8 Rpe 2 Min
Machine Seated Hip Abduction 2 25 7 Rpe 2 Min
Standing Calf Raises 4 15 8 Rpe 1 Min

Day 4
Upper Body

Exercise Sets Reps Rpe/1Rm Rest Set 1

Barbell Bench Press 3 5 80% 2 Min
Narrow Grip Pulldowns 3 10 to 12 8 2 Min
Machine Shouder Press 3 8 to 10 8 2 Min
One Arm Dumbell Rows 3 12 to 15 8 2 Min
Reverse Pec Dec 2 15 8 2 Min
Dumbell Shrugs 3 15 8 2 Min
Dumbell Lateral Raises 3 20 8 2 Min
Cable Upright Row 3 15 8 2 Min

Day 5
Lower Body

Exercise Sets Reps Rpe/1Rm Rest Set 1

Back Squats 2 8 70%

Machiine Dumbell Hyper Extension 2 20 8 Rpe
Barbell Hip Thrusts 2 15 to 20 8 Rpe
Lying Leg Curls 2 8 to 12 8 Rpe
Cable Hip Abduction 2 12 to 15 8 Rpe
Machine Standing Calf Raises 2 8 to 12 8 Rpe
Hangng Knee Raises 2 15 8 Rpe

Day 6
Upper Body

Exercise Sets Reps Rpe/1Rm Rest Set 1

Barbell Smith machine Incline Press 3 6 70% 3 Min

Flat Bench Dumbell Flyes 2 10 to 12 8 2 Min
One Arm Dumbell Lateral Raises 2 15 8 2 Min
One Arm Pull Down 2 8 to 10 8 2 Min
One Arm Kneeing Row 2 12 8 1 Min
Rope Hammer Curls 2 15 8 0
Superset
Rope Overhead Tricep Extension 2 15 8 2 Min
Set 2 Set 3 Set 4

Set 2 Set 3 Set 4

Set 2 Set 3 Set 4

Set 2 Set 3 Set 4

Set 2 Set 3 Set 4

Set 2 Set 3 Set 4

Day 1
Lower Body

Exercise Sets Reps Rpe/1Rm Rest Set 1

Barbell Back Squats 2 4 80% 3 Min

Stiff Leg Deadlifts 2 6 to 8 8 Rpe 2 Min
Barbell Hip Thrusts 2 12 to 15 8 Rpe 2 Min
Cable Standing Glute Kickback 2 12 to 15 8 Rpe 1 Min
Seated Hip Abduction Machine 2 20 9 Rpe ! Min
Dumbell Crunches 4 15 to 20 8 Rpe 1 Min
Russian Twists 4 15 to 20 8 Rpe 1 Min

Day 2
Upper Body

Exercise Sets Reps Rpe/1Rm Rest Set 1

Dumbell Overhead Press 3 4 to 6 9 Rpe 2 Min

Reverse Grip Lat pulldown 3 6 to 8 8 Rpe 2 Min
Dumbell Incline Bench Press 2 10 to 12 8 Rpe 2 Min
Dumbell Incline Rows 2 12 to 15 9 Rpe 1 Min
Hammer Curls 2 12 to 15 9 Rpe 1 Min
Barbell Skull Crushers 2 15 to 20 9 Rpe 1 Min
Dumbell Lateral Raises 3 12 to 15 9 Rpe 1 Min
Facepulls 3 12 to 15 8 Rpe 1 Min

Day 3
Lower Body

Exercise Sets Reps Rpe/1Rm Rest Set 1

Sumo Deadlifts 2 6 77.5% of 1rm 3 Min

Bulgarian Split Squats 3 10 to 12 8 Rpe 2 Min
Dumbell Hip Thrusts 2 15 to 20 8 Rpe 2 Min
Lying Leg Curls 2 10 to 12 9 Rpe 2 Min
Cable Glute Kickback 2 15 to 20 9 Rpe 2 Min
Machine Seated Hip Abduction 2 25 8 Rpe 2 Min
Standing Calf Raises 4 15 8 Rpe 1 Min

Day 4
Upper Body

Exercise Sets Reps Rpe/1Rm Rest Set 1

Barbell Bench Press 3 5 80% 2 Min
Narrow Grip Pulldowns 3 10 to 12 9 2 Min
Machine Shouder Press 3 8 to 10 9 2 Min
One Arm Dumbell Rows 3 12 to 15 9 2 Min
Reverse Pec Dec 2 15 9 2 Min
Dumbell Shrugs 3 15 9 2 Min
Dumbell Lateral Raises 3 20 10 2 Min
Cable Upright Row 3 15 8 2 Min

Day 5
Lower Body

Exercise Sets Reps Rpe/1Rm Rest Set 1

Back Squats 2 8 75%

Machiine Dumbell Hyper Extension 2 20 9 Rpe
Barbell Hip Thrusts 2 15 to 20 9 Rpe
Lying Leg Curls 2 8 to 12 9 Rpe
Cable Hip Abduction 2 12 to 15 8 Rpe
Machine Standing Calf Raises 2 8 to 12 8 Rpe
Hangng Knee Raises 2 15 8 Rpe

Day 6
Upper Body

Exercise Sets Reps Rpe/1Rm Rest Set 1

Barbell Smith machine Incline Press 3 6 72% 3 Min

Flat Bench Dumbell Flyes 2 10 to 12 9 2 Min
One Arm Dumbell Lateral Raises 2 15 9 2 Min
One Arm Pull Down 2 8 to 10 9 2 Min
One Arm Kneeing Row 2 12 8 1 Min
Rope Hammer Curls 2 15 8 0
Superset
Rope Overhead Tricep Extension 2 15 8 2 Min
Set 2 Set 3 Set 4

Set 2 Set 3 Set 4

Set 2 Set 3 Set 4

Set 2 Set 3 Set 4

Set 2 Set 3 Set 4

Set 2 Set 3 Set 4

Day 1
Lower Body

Exercise Sets Reps Rpe/1Rm Rest Set 1 Set 2

Barbell Back Squats 2 4 82.5% of 1rm 3 Min

Stiff Leg Deadlifts 2 6 to 8 8 Rpe 2 Min
Barbell Hip Thrusts 2 12 to 15 8 Rpe 2 Min
Cable Standing Glute Kickback 2 12 to 15 8 Rpe 1 Min
Seated Hip Abduction Machine 2 20 8 Rpe ! Min
Dumbell Crunches 4 15 to 20 8 Rpe 1 Min
Russian Twists 4 15 to 20 8 Rpe 1 Min

Day 2
Upper Body

Exercise Sets Reps Rpe/1Rm Rest Set 1 Set 2

Dumbell Overhead Press 3 4 to 6 9 Rpe 2 Min

Reverse Grip Lat pulldown 3 6 to 8 8 Rpe 2 Min
Dumbell Incline Bench Press 2 10 to 12 8 Rpe 2 Min
Dumbell Incline Rows 2 12 to 15 9 Rpe 1 Min
Hammer Curls 2 12 to 15 9 Rpe 1 Min
Barbell Skull Crushers 2 15 to 20 9 Rpe 1 Min
Dumbell Lateral Raises 3 12 to 15 9 Rpe 1 Min
Facepulls 3 12 to 15 8 Rpe 1 Min

Day 3
Lower Body

Exercise Sets Reps Rpe/1Rm Rest Set 1 Set 2

Sumo Deadlifts 2 6 80% 3 Min

Bulgarian Split Squats 3 10 to 12 8 Rpe 2 Min
Dumbell Hip Thrusts 2 15 to 20 9 Rpe 2 Min
Lying Leg Curls 2 10 to 12 9 Rpe 2 Min
Cable Glute Kickback 2 15 to 20 9 Rpe 2 Min
Machine Seated Hip Abduction 2 25 7 Rpe 2 Min
Standing Calf Raises 4 15 8 Rpe 1 Min

Day 4
Upper Body

Exercise Sets Reps Rpe/1Rm Rest Set 1 Set 2

Barbell Bench Press 3 5 82.5% of 1rm 2 Min
Narrow Grip Pulldowns 3 10 to 12 9 2 Min
Machine Shouder Press 3 8 to 10 9 2 Min
One Arm Dumbell Rows 3 12 to 15 9 2 Min
Reverse Pec Dec 2 15 9 2 Min
Dumbell Shrugs 3 15 9 2 Min
Dumbell Lateral Raises 3 20 10 2 Min
Cable Upright Row 3 15 8 2 Min

Day 5
Lower Body

Exercise Sets Reps Rpe/1Rm Rest Set 1 Set 2

Back Squats 2 8 77.5% of 1rm

Machiine Dumbell Hyper Extension 2 20 9 Rpe
Barbell Hip Thrusts 2 15 to 20 9 Rpe
Lying Leg Curls 2 8 to 12 9 Rpe
Cable Hip Abduction 2 12 to 15 8 Rpe
Machine Standing Calf Raises 2 8 to 12 8 Rpe
Hangng Knee Raises 2 15 8 Rpe

Day 6
Upper Body

Exercise Sets Reps Rpe/1Rm Rest Set 1 Set 2

Barbell Smith machine Incline Press 3 6 75% 3 Min

Flat Bench Dumbell Flyes 2 10 to 12 9 2 Min
One Arm Dumbell Lateral Raises 2 15 9 2 Min
One Arm Pull Down 2 8 to 10 9 2 Min
One Arm Kneeing Row 2 12 8 1 Min
Rope Hammer Curls 2 15 8 0
Superset
Rope Overhead Tricep Extension 2 15 8 2 Min
Set 3 Set 4

Set 3 Set 4

Set 3 Set 4

Set 3 Set 4
Set 3 Set 4

Set 3 Set 4