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