Monday - Quads and calf

• Squats 4x8
• Goblet squat 4x8
• Squat extension 4x8
• Bulgarian splt 4x8
• Seated calf rise
• Calf rises

Tuesday - Pull day

• T-bar row
• Cable row
• Lat pulldown
• Triceps extension
• Triceps overhead
• Rope pushdown
• Tricep dip

Wednesday - Glutes

• Hip trust 4x8
  • Last repetition x8 KAS bridges and 8 pulse secs
• Sumo squat
• Hyperextensions 4x8
• Step up
• Abductors

Thursday - Push day

• Dumbbel shoulder press
• Reverse fly
• Bicep curl
• Cable curl

Friday - Femoral and gluteus medius

• Deadlift
• Leg extension
• Sitted leg extension
• One leg extension
• Side leg lifts
• Hip abduction

Saturday