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GYM PROGRAM
WEEKS 1 -4
DAY 1 | UPPER BODY
LEG EXTENSION
PRONE LEG CURL
LEG PRESS
BB SQUAT
CALF RAISE
12 x 4
DAY 2 | UPPER BODY
PUSH-UPS
DB CHEST PRESS
ARNOLD PRESS
TRICEP EXTENSIONS
DB FRONT & LATERAL RAISE
12 x 4
DAY 3 | CORE
PLANK
HANGING LEG RAISES
SIDE PLANK
RUSSIAN TWIST
MOUNTAIN CLIMBER
12 x 4
DAY 4 | LOWER BODY
HIP ABDUCTOR
SINGLE LEG HIP THRUST
DEADLIFT
WALKING LUNGES
CALF RAISES
12 x 4
DAY 5 | UPPER BODY
PULL-UPS
LAT PULLDOWN
SEATED ROW
BACK FLY
CURL + HIGH PULL
12 x 4
BB | BARBELL
DB | DUMBBELL
GYM PROGRAM
WEEKS 5-8
DAY 1 | UPPER BODY
LEG EXTENSION
PRONE LEG CURL
LEG PRESS
BB SQUAT TO PRESS
DB LATERAL LUNGE
DAY 2 | UPPER BODY
PUSH-UPS
DB CHEST PRESS
DB OVERHEAD PRESS
TRICEP EXTENSIONS
DB LATERAL RAISE
DAY 3 | CORE
PLANK
HANGING LEG RAISES
SIDE PLANK
RUSSIAN TWIST
MOUNTAIN CLIMBER
DAY 4 | LOWER BODY
HIP ABDUCTOR
SINGLE LEG HIP THRUST
DEADLIFT
WALKING LUNGES
CALF RAISES
DAY 5 | UPPER BODY
PULL-UPS
LAT PULLDOWN
SEATED ROW
BACK FLY
CURL + HIGH PULL
BB | BARBELL
DB | DUMBBELL
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