Your workout plan

Your workout week

Day

1

:

Lower Body I

Lower body warm-up

Watch

3

x

Hip thrust (Barbell)

Watch

3

x

Bulgarian split squat

Watch

3

x

Romanian deadlift (Barbell)

Watch

3

x

Glute kickback (Cable)

Watch

3

x

Hip abductor (Machine)

Watch

3

x

Decline crunch

Watch

20

m

StairMaster

Watch

60

m

Rowing (Machine)

Watch

Day

1

:

Lower Body I

Lower body warm-up

Watch

3

x

Hip thrust (Barbell)

Watch

3

x

Box jump

Watch

3

x

Lat pulldown - Underhand (Cable)

Watch

3

x

Lateral raise (Dumbbell)

Watch

3

x

Face pull (Cable)

Watch

3

x

Back extension

Watch

20

m

StairMaster

Watch

Day

1

:

Lower Body I

Lower body warm-up

Watch

3

x

Hip thrust (Barbell)

Watch

3

x

Seated overhead press (Barbell)

Watch

3

x

Bent over one-arm row (Dumbbell)

Watch

3

x

Glute kickback (Cable)

Watch

3

x

Lying leg curl (Machine)

Watch

3

x

Reverse fly (Machine)

Watch

20

m

StairMaster

Watch

Day

1

:

Lower Body I

Lower body warm-up

Watch

3

x

Hip thrust (Barbell)

Watch

3

x

Seated overhead press (Barbell)

Watch

3

x

Bent over one-arm row (Dumbbell)

Watch

3

x

Straight-arm lat pulldown

Watch

3

x

Lateral raise (Dumbbell)

Watch

3

x

Reverse fly (Machine)

Watch

3

x

Knee raise (Captain's Chair)

Watch

20

m

StairMaster

Watch

Day

1

:

Lower Body I

Lower body warm-up

Watch

3

x

Hip thrust (Barbell)

Watch

3

x

Bulgarian split squat

Watch

3

x

Bent over one-arm row (Dumbbell)

Watch

3

x

Straight-arm lat pulldown

Watch

3

x

Lateral raise (Dumbbell)

Watch

3

x

Reverse fly (Machine)

Watch

3

x

Knee raise (Captain's Chair)

Watch

20

m

StairMaster

Watch

Day

1

:

Lower Body I

Lower body warm-up

Watch

3

x

Hip thrust (Barbell)

Watch

3

x

Bulgarian split squat

Watch

3

x

Romanian deadlift (Barbell)

Watch

3

x

Glute kickback (Cable)

Watch

3

x

Hip abductor (Machine)

Watch

3

x

Decline crunch

Watch

20

m

StairMaster

Watch

60

m

Rowing (Machine)

Watch

Day

1

:

Lower Body I

Lower body warm-up

Watch

3

x

Hip thrust (Barbell)

Watch

3

x

Box jump

Watch

3

x

Lat pulldown - Underhand (Cable)

Watch

3

x

Lateral raise (Dumbbell)

Watch

3

x

Face pull (Cable)

Watch

3

x

Back extension

Watch

20

m

StairMaster

Watch

Day

1

:

Lower Body I

Lower body warm-up

Watch

3

x

Hip thrust (Barbell)

Watch

3

x

Seated overhead press (Barbell)

Watch

3

x

Bent over one-arm row (Dumbbell)

Watch

3

x

Glute kickback (Cable)

Watch

3

x

Lying leg curl (Machine)

Watch

3

x

Reverse fly (Machine)

Watch

20

m

StairMaster

Watch

Day

1

:

Lower Body I

Lower body warm-up

Watch

3

x

Hip thrust (Barbell)

Watch

3

x

Seated overhead press (Barbell)

Watch

3

x

Bent over one-arm row (Dumbbell)

Watch

3

x

Straight-arm lat pulldown

Watch

3

x

Lateral raise (Dumbbell)

Watch

3

x

Reverse fly (Machine)

Watch

3

x

Knee raise (Captain's Chair)

Watch

20

m

StairMaster

Watch

Day

1

:

Lower Body I

Lower body warm-up

Watch

3

x

Hip thrust (Barbell)

Watch

3

x

Bulgarian split squat

Watch

3

x

Bent over one-arm row (Dumbbell)

Watch

3

x

Straight-arm lat pulldown

Watch

3

x

Lateral raise (Dumbbell)

Watch

3

x

Reverse fly (Machine)

Watch

3

x

Knee raise (Captain's Chair)

Watch

20

m

StairMaster

Watch