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• Decline Side Crunches · Bodyweight

  3‑5 sets · 15 reps · 0‑3 RIR
• Squats · Barbell

  5‑6 sets · 12 reps · 0‑3 RIR
• Step-Ups · Dumbbells

  3‑5 sets · 12 reps · 0‑3 RIR
• Incline Chest Press · Machine

  3‑6 sets · 18 reps · 0‑3 RIR
• Shoulder Press · Machine

  4‑6 sets · 15 reps · 0‑3 RIR
• Dips · Bodyweight

  3‑5 sets · 15 reps · 0‑3 RIR
• One-Arm Lateral Raises · Cable

  3‑5 sets · 15 reps · 0‑3 RIR
• Russian Swings · Kettlebells

  3 sets · 20 reps · Dropsets

• Good Mornings · Barbell

  3‑5 sets · 12 reps · 0‑3 RIR
• Seated Leg Curls · Machine

  3‑5 sets · 18 reps · 0‑3 RIR
• Lat Pulldowns with Wide Overhand Grip · Cable

  3‑6 sets · 15 reps · 0‑3 RIR
• Rows with Wide Grip · Cable

  4‑6 sets · 18 reps · 0‑3 RIR
• Spider Hammer Curls · Dumbbells

  3‑5 sets · 15 reps · 0‑3 RIR
• Lateral Raises · Dumbbells

  3‑5 sets · 18 reps · 0‑3 RIR
• Reverse Butterfly with Wide Grip · Machine

  3‑5 sets · 18 reps · 0‑3 RIR
• C
  Cleans · Kettlebells

  3 sets · 20 reps

• Incline Bench Press · Barbell

  4‑6 sets · 12 reps · 0‑3 RIR
• Chest Press · Machine

  4‑5 sets · 15 reps · 0‑3 RIR
• Sumo Squats · Smith machine

  3‑6 sets · 15 reps · 0‑3 RIR
• Leg Extensions · Machine

  3‑6 sets · 18 reps · 0‑3 RIR
• Overhead Triceps Extensions with Rope · Cable

  3‑5 sets · 15 reps · 0‑3 RIR
• Standing Calf Raises · Bodyweight

  4‑6 sets · 18 reps · 0‑3 RIR
• Crunches · Bodyweight

  3‑5 sets · 18 reps · 0‑3 RIR
• Russian Swings · Kettlebells

  3 sets · 20 reps · Dropsets

• Good Mornings · Smith machine

  3‑6 sets · 12 reps · 0‑3 RIR
• Chest-Supported Low Rows with Overhand Grip · Machine

  4‑6 sets · 12 reps · 0‑3 RIR
• Assisted Pull-Ups with Wide Grip · Machine

  5‑6 sets · 18 reps · 0‑3 RIR
• Behind-the-Back Curls · Cable

  4‑5 sets · 18 reps · 0‑3 RIR
• Upright Rows · EZ bar

  3‑5 sets · 18 reps · 0‑3 RIR
• Shrugs · Dumbbells

  3‑5 sets · 18 reps · 0‑3 RIR
• Stairmaster · Machine

  1 set · 20 min

• Leg Raises · Bodyweight

  4‑6 sets · 20 reps · 0‑3 RIR
• Hack Squats · Machine

  4‑6 sets · 12 reps · 0‑3 RIR
• Walking Lunges · Dumbbells

  4‑6 sets · 15 reps · 0‑3 RIR
• Bench Press · Dumbbells

  4‑6 sets · 12 reps · 0‑3 RIR
• Incline Skull Crushers · EZ bar

  4‑6 sets · 18 reps · 0‑3 RIR
• Upright Rows · EZ bar

  3‑5 sets · 15 reps · 0‑3 RIR
• Stairmaster · Machine

  1 set · 20 min

• Assisted Pull-Ups with Close Neutral Grip · Machine

  3‑6 sets · 12 reps · 0‑3 RIR
• Chest-Supported T-Bar Rows with Wide Grip · Machine

  4‑6 sets · 15 reps · 0‑3 RIR
• Romanian Deadlifts · Dumbbells

  4‑5 sets · 15 reps · 0‑3 RIR
• Incline Hammer Curls · Dumbbells

  3‑5 sets · 20 reps · 0‑3 RIR
• Face Pulls with Rope · Cable

  4‑6 sets · 15 reps · 0‑3 RIR
• One-Arm Lateral Raises · Cable

  4‑5 sets · 20 reps · 0‑3 RIR
• Running on Treadmill · Machine

  1 set · 20 min