Gym Workout
Day 1: Upper Body Push/Lower Body Pull
MAIN LIFT: Romanian Deadlift (RDL)
4 Sets – Reps between 5-12
Hamstring Curls
3-4 Sets – Reps 6-12
Shoulder Press
3 sets – Reps 8-12
Standing Calf Raise (2 Options)
3-4 Sets – Reps 8-12
Chest Flys (3 Options)
1-Legged Squat
3 sets of 10 – No weight
Day 2: Upper Body Pull/Lower Body Push
Assisted Pull Ups
4 Sets – Reps 8, 6, 4, 2 (Lower counter-weight each set)
MAIN LIFT: Squat
4 Sets – Reps 12, 10, 8, 6 (Add weight each set)
Hip Thrusters (Smith machine or bench with barbell)
3-4 Sets – Reps 6-12
Leg Abductor
Keeping butt off the seat engages glutes more
4 Sets – Reps 6-12
Split Squat
Make sure back knee stays under or slightly behind hip. You always want to see right angles in the knees.
3-4 Sets – Reps 6-10 each side
MAIN LIFT: Bench Press
4 Sets – Reps 15, 10, 5, 3 (Add weight each set)
Barbell Rows
Arch your back – keep back flat and shoulders up
3 Sets – Reps 8-12
Lat Pull Down
3-4 Sets – Reps 6-12
Isolateral Bench press
3 Sets – Reps 6-12
Cable or Machine Row
3-4 Sets – Reps 8-12