Day 4: Lower Body (Glutes, Hamstrings, Quads, Calves)

Workout

Barbell Hip Thrusts

Equipment: Barbell, Full Gym

Barbell Hip Thrusts

4 Sets

10 Reps

Deadlift

Equipment: Barbell, Full Gym

Deadlift

4 Sets

6-8 Reps

Front Squat

Equipment: Barbell, Full Gym

Front Squat

3 Sets

10 Reps

Leg Curl

Equipment: Full Gym, Machine

Leg Curl

3 Sets

12 Reps

Leg Extension

Equipment: Full Gym, Machine

Leg Extension

3 Sets

10 Reps

Captains Chair Leg Raise

Equipment: Full Gym, Machine

Captains Chair Leg Raise

3 Sets

12 Reps

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By sept Day 3: Upper Body (Back, Biceps, Core)