Quads: Mon
- Back squat – 6 reps x 3
- Split squat – 12 reps x 3
- Slant board squats – 20 reps x 3
- Standing calf raise – 20 reps x 3
- Tib raise – 20 reps x 3
Chest/Back: Tue
- Incline DB press – 6 reps x 3
- Flat DB press – 12 reps x 3
- Chest fly – 20 reps x 3
- 1 arm DB row – 6 reps x 3
- Cable row – 12 reps x 3
- Reverse flys – 20 reps x 3
Mobility: Wed
- The cow – 60s x 3
- Slant calf – 30s x 3
- Slant J curl – 12 reps x 3
- 90:90 external/internal – 60s x 3
- Butterfly – 20 reps x 3
- Couch stretch – 60s x 3
- 4-step shoulder flow – 3 sets
- external rotation x 12
- pullover x 12
- trap-3 x 12
- powell raise x 12
Posterior chain: Thu
- Seated good morning – 6 reps x 3
- Single leg RDL – 12 reps x 3
- 45 deg back extension – 20 reps x 3
- Low cable pull ins – 20 reps x 3
- Side extension – 20 reps x 3
Shoulder and arms: Fri
- Neck press – 6 reps x 3
- Overhead triceps extension – 12 reps x 3
- DB lateral extension – 20 reps x 3
- Chin ups – 6 reps x 3
- 1 arm cable pulldown – 12 reps x 3
- Incline DB curls – 20 reps x 3