MONTH 1

Week 1 Set 1 Set 2 Set 3

Workout 1
Back Squat
5/3/1
Incline Press
3x6
Deadlift
5/3/1
Inverted Row
3 x AMRAP
Front Loaded Reverse Lunge
2x6
Lateral Raise
2 x 10
Sumo Band Walk
2 x 20

Week 1 Set 1 Set 2 Set 3

Workout 2
Hip Thrust
10/8/6
Push Up
3 x AMRAP
Front Squat
3x3
Pull Up
3 x AMRAP
Back Extension
3 x 30
Prone Reverse Delt Raise
2 x 10
Band Seated Hip Abduction
2 x 20

Week 1 Set 1 Set 2 Set 3

Workout 3
Pause Back Squat
3x3
Bench Press
5/3/1
Speed Deadlift
3x3
Seated Row
2 x 10
Band Hip Thrust
3 x 20
Face Pull
2 x 10
Monster Walk
2 x 20
MONTH 1
Week 2 Set 1 Set 2 Set 3
Workout 1
Back Squat
5/3/1
Incline Press
3x6
Deadlift
5/3/1
Inverted Row
3 x AMRAP
Front Loaded Reverse Lunge
2x6
Lateral Raise
2 x 10
Sumo Band Walk
2 x 20

Week 2 Set 1 Set 2 Set 3

Workout 2
Hip Thrust
10/8/6
Push Up
3 x AMRAP
Front Squat
3x3
Pull Up
3 x AMRAP
Back Extension
3 x 30
Prone Reverse Delt Raise
2 x 10
Band Seated Hip Abduction
2 x 20

Week 2 Set 1 Set 2 Set 3

Workout 3
Pause Back Squat
3x3
Bench Press
5/3/1
Speed Deadlift
3x3
Seated Row
2 x 10
Band Hip Thrust
3 x 20
Face Pull
2 x 10
Monster Walk
2 x 20
MONTH 1
Week 3 Set 1 Set 2 Set 3
Workout 1
Back Squat
5/3/1
Incline Press
3x6
Deadlift
5/3/1
Inverted Row
3 x AMRAP
Front Loaded Reverse Lunge
2x6
Lateral Raise
2 x 10
Sumo Band Walk
2 x 20

Week 3 Set 1 Set 2 Set 3

Workout 2
Hip Thrust
10/8/6
Push Up
3 x AMRAP
Front Squat
3x3
Pull Up
3 x AMRAP
Back Extension
3 x 30
Prone Reverse Delt Raise
2 x 10
Band Seated Hip Abduction
2 x 20

Week 3 Set 1 Set 2 Set 3

Workout 3
Pause Back Squat
3x3
Bench Press
5/3/1
Speed Deadlift
3x3
Seated Row
2 x 10
Band Hip Thrust
3 x 20
Face Pull
2 x 10
Monster Walk
2 x 20
MONTH 1
Week 4 Set 1 Set 2 Set 3
Workout 1
Back Squat
5/3/1
Incline Press
3x6
Deadlift
5/3/1
Inverted Row
3 x AMRAP
Front Loaded Reverse Lunge
2x6
Lateral Raise
2 x 10
Sumo Band Walk
2 x 20

Week 4 Set 1 Set 2 Set 3

Workout 2
Hip Thrust
10/8/6
Push Up
3 x AMRAP
Front Squat
3x3
Pull Up
3 x AMRAP
Back Extension
3 x 30
Prone Reverse Delt Raise
2 x 10
Band Seated Hip Abduction
2 x 20

Week 4 Set 1 Set 2 Set 3

Workout 3
Pause Back Squat
3x3
Bench Press
5/3/1
Speed Deadlift
3x3
Seated Row
2 x 10
Band Hip Thrust
3 x 20
Face Pull
2 x 10
Monster Walk
2 x 20