WORKOUT 1
A. Leg Press: 3 x 12 – Rest 45-90s
B. Barbell Hip Thrust: 3 x 10 – Rest 45-90s
C. Banded Cable Squat: 3 x 20 – Rest 45-90s
D. Leg Curl: 3 x 10 – Rest 45-90s
E. Leg Extension: 3 x 10 – Rest 45-90s
F. Seated Hip Abduction: 3 x 10 – Rest 45-90s
WORKOUT 2
A. Chest Press: 3 x 10 – Rest 45-90s
B. Incline Chest Press: 3 x 10 – Rest 45-90s
C. Seated Lateral Raise: 3 x 15 – Rest 45-90s
D. Seated Wide Straight Bar Row: 3 x 10 – Rest 45-90s
E. Standing Cable Row: 3 x 10 – Rest 45-90s
REST DAY
WORKOUT 3
A. Rack Pull: 3 x 6 – Rest 45-90s
B. Underhand Standing Row: 3 x 10 – Rest 45-90s
C. Seated Shoulder Press: 3 x 15 – Rest 45-90s
D. Incline Chest Press: 3 x 15 – Rest 45-90s
E. Bench Press DB: 3 x 10 – Rest 45-90s
WORKOUT 4
A. Leg Press: 3 x 10 – Rest 45-90s
B. Squat: 3 x 8 – Rest 45-90s
C. Romanian Deadlift: 3 x 10 – Rest 45-90s
D. Leg Extension: 3 x 10 – Rest 45-90s