Monday 🍑
Glutes & Quads
0/4
Hip Thrust (Heavy)
4 × 8
Bulgarian Split Squat
3 × 10–12 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 × 12–15
Cable Tricep Pushdown
3 × 12
Hammer Curls
3 × 12
Wednesday 🔥
Stairmaster & Abs A
0/5
Cardio
Stairmaster
15–20 min
Abs A
In & Outs
3 × 10
Russian Twists (light weight)
3 × 15
Dead Bugs
3 × 10
Plank
3 × 40 sec
Thursday 🍑
Glutes & Hamstrings
0/4
Hip Thrust (Higher Reps)
3 × 12
Bulgarian Split Squat
3 × 10–12 each
Glute Kickback Machine
3 × 12–15
Seated Hamstring Curl
3 × 12
Friday 💪
Arms & Abs B
0/7
Arms
Cable Tricep Pushdown
3 × 12
Tricep Dip Machine
3 × 12
Dumbbell Bicep Curl
3 × 12
Abs B
Bicycle Crunches
3 × 15
Knee Tucks
3 × 15
Leg Raises
3 × 10
Plank
3 × 40 sec
Saturday & Sunday
Rest · optional walk 🚶♀️