Monday
Glutes & Quads · Heavy day
0/4
Hip Thrust (heavy)
4 × 8
Bulgarian Split Squat
3 × 8–10 each
Leg Press – high stance
3 × 10–12
Leg Extension
3 × 12–15
Tuesday
Back & Arms
0/5
Lat Pulldown
3 × 10–12
Seated Row Machine
3 × 10–12
Face Pulls
3 × 15
Cable Tricep Pushdown
3 × 12–15
Hammer Curls
3 × 12–15
Wednesday
Cardio & Abs
0/4
Stairmaster
15 min
In and Outs
3 × 15
Bicycle Crunches
3 × 15
Windshield Wipers
3 × 10–12 each
Thursday
Glutes & Hamstrings
0/4
Hip Thrust – high rep
3 × 12–15
Bulgarian Split Squat
3 × 10 each
Glute Kickback Machine
3 × 12–15 each
Seated Hamstring Curl
3 × 12–15
Friday
Arms only
0/4
Cable Tricep Pushdown
3 × 12–15
Tricep Dip Machine
3 × 12–15
Dumbbell Bicep Curl
3 × 12–15
Stairmaster
15 min
Saturday & Sunday
Rest · optional walk 🚶♀️