Weeks 3 & 4

Warm up – pick 1 of the following:

A. 15 minute run
B. Stair master level 5-7 for 15 minutes (try not to hold railings)
C. Treadmill with incline at 8 and speed at 3.0 (try not to hold railings) for 15 minutes

Legs: Day 1

Stretch: 10 minutes

Warm up: Pick one of the options above A, B, or C

Banded donkey kicks 3×15
Banded hip extensions 3×15
Dumbbell hip thrust 3×15
Banded side steps 3×45 seconds

 

Back squats 15 reps
Back squats 12 reps (incr. weight)
Back squats 12 reps (incr. weight)
Back squats 10 reps (incr. weight)
Elevated hip bridge 15 reps
Elevated hip bridge 15 reps (incr. weight)
Elevated hip bridge 12 reps (incr. weight)
Elevated hip bridge 12 reps (incr. weight)

 

Forward lunges 3×30
Dumbbell pulse squats 3×15

 

Dumbbell side lunges 3×10
Hyper extensions 3×10

 

Leg curls 3×15
Leg extensions 3×15

 

Burpees 3×10

 

Stretch: 10 minutes

 

Chest: Day 2

Stretch: 10 minutes

Warm up: Pick one of the options above A, B, or C

Banded donkey kicks 3×15
Banded hip extensions 3×15
Dumbbell hip thrust 3×15
Banded side steps 3×45 seconds

 

Barbell incline bench 3×10
Barbell flat bench 3×10
Barbell close grip bench 3×10
Push ups 3×8
Dumbbell chest flies 3×10

 

Dumbbell front raise 3×10
Dumbbell side raise 3×10
Rear delt flies 3×10
Burpees 3×10

 

Stretch: 10 minutes

Back: Day 3

Stretch: 10 minutes

Warm up: Pick one of the options above A, B, or C

Banded donkey kicks 3×15
Banded hip extensions 3×15
Dumbbell hip thrust 3×15
Banded side steps 3×45 seconds

 

Cable pull over 3×12
Dumbbell rows 3×12
Barbell rows 3×12

 

Sumo deadlifts 3×12
Good mornings 3×12

 

Burpees 3×10

 

Stretch: 10 minutes

Legs: Day 4

Stretch: 10 minutes

Warm up: Pick one of the options above A, B, or C

Banded donkey kicks 3×15
Banded hip extensions 3×15
Dumbbell hip thrust 3×15
Banded side steps 3x 45 seconds

 

Deadlifts 4×10
Cable pull thru 3×12

 

Back squats 3×12
Hip thrust 3×12

 

Dumbbell forward lunges 3×24
Dumbbell pulse squats 3×15

 

Leg curls 3×12
Leg extensions 3×12
Side lunges 3×12

 

Burpees 3×10

 

Stretch: 10 minutes

Shoulders/Arms: Day 5

Stretch: 10 minutes

Warm up: Pick one of the options above A, B, or C

Banded donkey kicks 3×15
Banded hip extensions 3×15
Dumbbell hip thrust 3×15
Banded side steps 3×45 seconds

 

Military press 3×10
Dumbbell front raise 3×10
Dumbbell side raise 3×10

 

Arnold press 3×10
Barbell upright rows 3×10

 

Dumbbell curls 3×10
Skull crushers 3×10

 

Cable curls 3×10
Cable tricep push downs 3×10

 

Burpees 3×10

 

Stretch: 10 minutes

Rest: Days 6 & 7

Stretch: 10 minutes