MONTH 1 Week 1 Set 1 Set 2 Set 3 Workout 1

Back 5/3/1

Incline Press 3 x 6 5/3/1 Inverted 3 x AMRAP Front Loaded Reverse 2 x 6

Lateral Raise 2 x 10

Sumo Band Walk 2 x 20

Week 1 Set 1 Set 2 Set 3 Workout 2 Hip Thrust 10/8/6

Push Up 3 x AMRAP

Front Squat 3 x 3

Pull Up 3 x AMRAP Back Extension 3 x 30 Prone Reverse Delt Raise 2 x 10 Band Seated Hip Abduction 2 x 20

Week 1 Set 1 Set 2 Set 3 Workout 3 Pause Back Squat 3 x 3 5/3/1

Speed Deadlift 3 x 3

Seated Row 2 x 10

Band Hip Thrust 3 x 20 Face Pull 2 x 10 Monster Walk 2 x 20

MONTH 1 Week 2 Set 1 Set 2 Set 3 Workout 1 Back Squat 5/3/1 Incline Press 3 x 6 Deadlift 5/3/1 Inverted Row 3 x AMRAP Front Loaded Reverse Lunge 2 x 6 Lateral Raise 2 x 10 Sumo Band Walk 2 x 20

Week 2 Set 1 Set 2 Set 3 Workout 2 Hip Thrust 10/8/6 Push Up 3 x AMRAP Front Squat 3 x 3 Pull Up 3 x AMRAP Back Extension 3 x 30 Prone Reverse Delt Raise 2 x 10 Band Seated Hip Abduction 2 x 20

Week 2 Set 1 Set 2 Set 3 Workout 3 Pause Back Squat 3 x 3 Bench Press 5/3/1 Speed Deadlift 3 x 3 Seated Row 2 x 10 Band Hip Thrust 3 x 20 Face Pull 2 x 10 Monster Walk 2 x 20

MONTH 1 Week 3 Set 1 Set 2 Set 3 Workout 1 Back Squat 5/3/1 Incline Press 3 x 6 Deadlift 5/3/1 Inverted Row 3 x AMRAP Front Loaded Reverse Lunge 2 x 6 Lateral Raise 2 x 10 Sumo Band Walk 2 x 20

Week 3 Set 1 Set 2 Set 3 Workout 2 Hip Thrust 10/8/6 Push Up 3 x AMRAP Front Squat 3 x 3 Pull Up 3 x AMRAP Back Extension 3 x 30 Prone Reverse Delt Raise 2 x 10 Band Seated Hip Abduction 2 x 20

Week 3 Set 1 Set 2 Set 3 Workout 3 Pause Back Squat 3 x 3 Bench Press 5/3/1 Speed Deadlift 3 x 3 Seated Row 2 x 10 Band Hip Thrust 3 x 20 Face Pull 2 x 10 Monster Walk 2 x 20

MONTH 1 Week 4 Set 1 Set 2 Set 3 Workout 1 Back Squat 5/3/1 Incline Press 3 x 6 Deadlift 5/3/1 Inverted Row 3 x AMRAP Front Loaded Reverse Lunge 2 x 6 Lateral Raise 2 x 10 Sumo Band Walk 2 x 20

Week 4 Set 1 Set 2 Set 3 Workout 2 Hip Thrust 10/8/6 Push Up 3 x AMRAP Front Squat 3 x 3 Pull Up 3 x AMRAP Back Extension 3 x 30 Prone Reverse Delt Raise 2 x 10 Band Seated Hip Abduction 2 x 20

Week 4 Set 1 Set 2 Set 3 Workout 3 Pause Back Squat 3 x 3 Bench Press 5/3/1 Speed Deadlift 3 x 3 Seated Row 2 x 10 Band Hip Thrust 3 x 20 Face Pull 2 x 10 Monster Walk 2 x 20