Monday: Quads
Smith Machine Squats 10×2
Squats 5×5
Leg Extensions 3×12
Lunges 3×20
Thigh Abductors 3×12
Tuesday: Hamstrings
Deadlifts 3×10
Romanian Deadlift’s 6×12
Leg Press 3×12
Leg Curls 3×12
Cable Kickbacks 3×12
Glute Ham Raises 3×12
Wednesday: Back/Shoulders/Chest/Arms
Pull Ups 3×12
Cleans 5×10
Shoulder Press 5×10
Power Curls 3×10
Push Ups 3×10
Barbell Curls 4×10
Cable Pushdowns 4×10
Thursday: Cardio
30-40 minutes of High Intensity Interval Training
Friday: Abs/Calves
Seated Calf Raises 3×10
Standing Calf Raises 3×10
Sit Ups 3×10
Hanging Leg Raises 3×10
Saturday: Rest Day
Recovery
Sunday: Rest Day
Recovery