Pro Level Full Body Workout Program.


Monday: Legs/Back

High Bar Squats 5 x 5 (Superset)
Lying Leg Curls 5 x 8
Good Mornings 8 x 8 (Superset)
Back Extensions 5 x 20
Lateral Raises 5 x 12 (Superset)
Single Arm Rows 5 x 12

Tuesday: Legs/Chest/Cardio

Front Squats 5 x 5 (Superset)
Lying Leg Curls 5 x 5
Flat Bench Press 5 x 8
Face Pulls 5 x 12
Incline Dumbbell Press 5 x 12 (Superset)
Pendlay Rows 5 x 12
P.M./HIIT

Wednesday: Legs/Back/Shoulders

Low Bar Squats 5 x 5 (Superset)
Lying Leg Curls 5 x 5
Good Mornings 8 x 8 (Superset)
Back Extensions 5 x 20
Lateral Raises 5 x 12
Single Arm Rows 5 x 12




Thursday: Legs/Chest/Cardio

Front Squat 5 x 5 (Superset)
Lying Leg Curls 5 x 5
Flat Bench Press 5 x 8 (Superset)
Face Pulls 5 x 12
Incline Dumbbell Press 5 x 12 (Superset)
Pendlay Rows 5x 12
P.M./HIIT

Friday: Legs/Back/Shoulders

High Bar Squats 5×5 (Superset)
Lying Hamstring Curls5 x 8
Good Mornings 8 x 8 (Superset)
Back Extensions 5 x 20
Lateral Raises 5 x 12 (Superset)
Single Arm Rows 5 x 12

Saturday: Legs/Chest/Cardio

Front Squats (Superset)
Lying Leg Curls 5 x 5
Flat Bench Press 5 x 8 (Superset)
Face Pulls 5 x 12
Incline Dumbbell Press 5 x 12 (Superset)
Pendlay Rows 5 x 12
Sled Sprints

Sunday: Rest

Recovery