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Leg Day B (v2)
Prep (5–7 min): 90/90 breathing w/ reach (2 rounds) → hip flexor stretch (30–45s/side) → 1–2 warm-up sets for the first lift. Log one warm-up set in the WARMUP box below.
Leg Day B (v2)
Prep (5–7 min): 90/90 breathing w/ reach (2 rounds) → hip flexor stretch (30–45s/side) → 1–2 warm-up sets for the first lift. Log one warm-up set in the WARMUP box below.
Core + Conditioning + Mobility
90/90 Breathing w/ Reach (2 rounds × 4–6 breaths) → 1 easy practice round of minutes 1–3.
Upper Body Pull + Rear Delts + Bicepts
Prep: hang = scap pull ups (2 x 5) -> 1-2 warm up sets for pull ups
Leg Day B (Hard Day)
90/90 breathing w/ reach (2 rounds) → hip flexor stretch (30–45s/side) → 1–2 warm-up sets for the first lift.
Upper Body Push + Delts
90/90 breathing (1–2 rounds) → shoulder circles (10 each) → band pull‑aparts (2 × 12) → 1–2 warm-up sets for the first lift.
Upper Body Pull + Rear Delts + Bicepts
Prep: hang = scap pull ups (2 x 5) -> 1-2 warm up sets for pull ups
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Day 1 workout3
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Leg Day A - Thrust + Abduct
Prep (5–7 min): 90/90 breathing w/ reach (2 rounds × 4–6 breaths) → hip hinge patterning (8 reps) → 1–2 warm-up sets for the first lift.
Rest Day
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Cardio & Core Finisher
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Cardio & Lower Body Finisher
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Cardio & Lower Body Finisher
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Cardio - Walk & Core Finisher
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Exercises
Pull Up
Setup - Grab the bar with both hands using an overhand grip. Your hands should be shoulder width apart - Hang with your arms fully extended letting your body hang freely. Legs should be straight or crossed Movement - Pull your elbows down and back as you bring your chin to the bar, squeezing your shoulder blades together - As you pull up your body should remain straight and controlled. Your chest should move towards the bar, and your elbows should travel along your sides - Slowly lower your body back down with your elbows fully extending back to the starting positionExercises
Bench Supported Dumbbell Row
Setup - Set an incline bench to a 30-45 degree angle - Place a dumbbell on either side of the bench so you can easily grab them when you begin - Position yourself on the bench with your chest supported against the inclined surface, ensuring that your, head, neck and spine are in a neutral position - Place your feet flat on the ground or use the tops of your feet for support - Grab the dumbbells with both hands Movement - Row the dumbbells upward towards your torso, driving your elbows straight back. Focus on keeping your elbows close to your body and squeezing your shoulder blades together at the top of the movement - Pause briefly at the top, maximising the contraction in your back muscles - Slowly lower the dumbbells back down to the starting positionExercises
Incline Dumbbell Rear Delt Fly
Setup - Set an incline bench up to a 30-45 degree angle - Position yourself by lying face down and placing your chest on the upper part of the bench. Plant your feet firmly to the floor - Have the dumbbells in each hand hanging over the bench Movement - Begin by raising the dumbbell out to the sides, leading with your elbows. Keep your arms slightly bent throughout and your elbows should be higher than your hands at the top of the lift - When your arms are parallel to the floor, pause for a brief second at the top and squeeze the rear delts - Slowly lower the dumbbells back to the starting positionExercises
Incline Bicep Curls
Setup - Adjust bench to a vertical angle - Sit back on the bench with your feet flat on the floor Movement - Grab your dumbbells in each hand with an under grip (palms facing up) - Slightly bend your elbows to create tension and begin to curl dumbbells - Curl the dumbbells upward by bending your elbows and bringing the dumbbells towards your shoulders - Squeeze at the top before slowly lowering them back down to the starting position, keeping your elbows bent at the bottomExercises
Alternating Dumbbell Hammer Curls
Setup - Stand with your feet hip width apart - Hold dumbbell in each hand with your arms fully extended by your sides with your palms facing inward Movement - Begin by bending your elbow and lifting the dumbbell towards your shoulder squeezing at the top - Slowly lower your arm alternatively to the other arm