Day 1: Hamstrings, Glutes
Back Squat: 5 sets, Drop Sets 6 reps, 120 secs rest
Sumo Deadlift: 5 sets, 8 reps, Superset
Lying Leg Curl: 5 sets, 12 reps, 120 secs rest
Barbell Hip Thrusters: 4 sets, 10 reps, Superset
Bodyweight Hip Thrusters: 4 sets, 20 reps, 90 secs rest
Stretching
Day 2: Back Biceps
Deadlift: 3 sets, 8 reps, 60 secs rest
Chin Up: 4 sets, max reps – last rep 8 secs eccentric phase, 120 secs rest
T-Bar Row Close Grip: 5 sets, 6-6 Drop sets, superset
Lat Pull Down Wide Grip: 5 sets, 10 reps, 120 secs rest
Chin Up: 1 set, max reps-last rep 8 secs eccentric phase,
EZ Bar Preacher Curl: 4 sets, 6 reps, superset
Zottman Curl: 4 sets, 10 reps, 90 secs rest
Stretching
Day 3: Chest Triceps Abs
Incline Dumbbell Chest Press: 5 sets, 6-6 Drop sets,120 secs rest
Cable Cross Over: 5 sets, 8 reps, superset
Skull Crushers: 5 sets, 10 reps, 120 secs rest
Dips: 4 sets, 12 reps
Cable Bar Triceps Extension: 4 sets, 6-6 Drop sets
TRX Jacknife: 4 sets, 12 reps, 120 secs rest
Day 4: Quads Glutes Abs
Hack Squat: 5 sets, 6-6 Drop sets, superset
Jump High Step Up: 5 sets, 6 reps each leg, Explosive, 120 secs rest
Leg Extension: 5 sets, 6-6 Drop sets, superset
Barbell Hip Thrusters Wide Stand: 5 sets, 12 reps, 120 secs rest
Hanging Leg Raises: 6 sets, 10 reps, superset
GHD Sit-Ups: 6 sets, 20 reps, 60 secs rest
Day 5: Shoulders
Smith Machine Shoulders Presses: 6 sets, 8 reps, 120 secs rest
Arnold Presses: 4 sets, 6 reps, superset
Cable Back Flyes: 4 sets, 10 reps, 90 secs rest
Dumbbell Lateral Raises: 4 sets, 75 secs rest
Cable Bar Front Raises: 4 sets, 12 reps,
Plate Side Crunches: 4 sets, 8-10 reps each side, 60 secs rest
Day 6: rest