MONTH 1 Week 1 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 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 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 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