Day 1  Romanian Deadlift 3x12

 Barbell Row 3x12

 Back Squat 3 sets of 12
 Bench Press 3x12 Day 6
 Leg Curl Machine 3x12
Circuit:
 Cable Rows 3x12
 Burpees (as many as you can, 30
Day 2 seconds)
 Step-ups 20 reps (10 each side)
*Circuit:
 Bird dog 20 reps (10 each side)
 Bodyweight Squat (As many as you can,
 Side lunge 20 reps (10 each side)
30 seconds)
 Wall sit (as long as you can)
 Crunches 20 reps
 Glute bridge 15 reps Day 7
 Reverse lunge 16 reps (alternating each
leg, 1 side = 1 rep, meaning 8 reps each  REST
side)
Important notes:
 High knees (As many as you can, 30
seconds) 1. Check technique for exercise online
if not sure yet, especially for Back
*Performed consecutively in order, w/ Squat, Bench Press, and Deadlift.
defined rest intervals 2. ALWAYS prioritize form over
*30 seconds rest in between each weight, if weight causes
exercise, 2 mins rest in between each compromise in form, decrease
circuit weight slightly.
3. If still sore from previous workout,
Day 3 decrease difficulty of current
workout by any means (less
 Deadlift 3x12
weight/reps/sets, more rest, etc). Do
 Overhead press 3x12 not be afraid to even skip workout to
 Leg press 3x12 get extra recovery.
 Lat pulldown 3x12 4. ALWAYS perform proper warm-up
first. Sample: Cycling to warm-up
Day 4
legs, arm swings and rotations to
Circuit: prep shoulders. If possible,
 Medicine ball throws 16 reps (facing cooldown w/ light cardio by the end.
wall, 8 reps each side) (usually around 10 mins for warm-
 Kettlebell swings 20 reps up and for cooldown)
 Reverse lunge 16 reps 5. For Back Squat/Deadlift/Bench
 Plank 30 secs (Straight-arm if not Press, always start w/ empty bar first
possible w/ bent arm position) and focus on technique. 1 set of 12
 Jumping jacks (as many as you can, 30 reps will do.
seconds) 6. Try to increase difficulty of each
workout every week to ensure
Day 5 progress and keep seeing results.
7. Eat and sleep properly.
 Back Squat 3 sets of 12
 Bench Press 3x12