Day 8
LOWER BODY
3x15
EXERCISE
BULGARIAN SPLITS SQUATS
GOOD MORNINGS
BILATERAL LEG CURLS
CABLE HIP ABDUCTION
KAS HIP THRUSTS WITH 2 SECOND HOLD
SEATED CALF RAISES
SETS
3
3
3
3
3
3
REPS
15 (EACH LEG)
15
15
15 (EACH LEG)
15
15
Day 9
UPPER BODY
4x10
EXERCISE
PULL UPS (ASSISTED IF NEEDED)
REVERSE GRIP BARBELL ROWS
V-GRIP PULLDOWNS
INCLINE DUMBBELL CHEST PRESS
UNILATERAL TRICEP DB EXTENSION
BARBELL CURLS
DRAGON FLAGS ON BENCH
SETS
4
4
4
4
4
4
4
REPS
10
10
10
10
10 (EACH SIDE)
10
10-20
Day 10
ACTIVE rest
Day 11
LOWER BODY
4x10 / 4x15
EXERCISE
UNILATERAL GLUTE/HIP THRUST
GOBLET SQUATS
UNILATERAL ROMANIAN DEADLIFT
WIDE STANCE DB DEADLIFT
UNILATERAL CALF RAISES
SETS
4
4
4
4
4
REPS
15 (EACH SIDE)
10
10 (EACH SIDE)
10
15 (EACH SIDE)
Day 12
UPPER BODY
4x10
EXERCISE
STANDING LATERAL RAISES
STANDING BILATERAL SHOULDER PRESS
SEATED CABLE ROW WITH LEAN
INCLINE PUSHUPS
FLAT BENCH DB SKULL CRUSHERS
BILATERAL DB HAMMER CURLS
BENT OVER DB LATERAL RAISES
WIDE BILATERAL DB ROW
DECLINE BENCH CURL UPS
RUSSIAN TWISTS
SETS
4
4
4
4
4
4
4
4
4
4
REPS
10
10
10
10-20
10
10
10
10
10-20
10-20
Day 13
CARDIO
20 MINUTES HIIT
For example: Stair Master 2 minutes fast speed / 1 minute moderate speed
30 MINUTES LISS
For example: Treadmill walk on an incline on moderate walking speed, elliptical, bike