Full Body: Full Body: Full Body:
Focus on Quads/Calves Focus on Glutes Athletic/ Light Day Leg Day
Barbell or Smith Machine Barbell Glute-Hip Box-Jumps Barbell Glute-Hip
Squat4 x 10 Raise (heavy) Raise (heavy)
4 x 6-8 4x6 4 x 6-8
Goblet Squat Rope Pull-Through (DB) Side Lunge Goblet Squat
4x8 4 x 12-15 Shift 4x8
4 x 10
Leg Press Stiff-Legged Deadlift Walking Lunge Stiff-Legged Deadlift
4 x 12 4 x 10 4 x 8-10 each leg 4 x 10
Superset: Superset: Superset: Superset:
Reverse foot elevated Bulgarian Split Squat (DB) Step-Ups Kettle Bell Swings
lunge (DB) w/ Bodyweight Squat w/ (DB) Step Ups
w/ (DB) Step Ups w/ Kettle Bell Swings Jumps
3 x 10
3 x 10 3 x 10 3 x 10
Superset: Superset: Superset: Superset:
Seated row machine Abductor Machine (DB) Lateral raise Abductor Machine
w/ (light) Lat Pull Down w/ Adductor Machine w/ Tricep kickback w/ Adductor Machine
3x8 3 x 12-15 3 x 10 3 x 12-15
Superset Superset:
(DB) Curl Row-machine (DB) Curl to Calf Machine
w/ Tricep kickbacks w/ Tricep Kickbacks Shoulder Press
4 x 15-20
3 x 8-10 3 x 10 3 x 12
Calf-Machine Calf-Machine Stair Master
4 x 15-20 Stair Master 4 x 15-20 30 Minutes
30 Minutes
Abs: (Can Customize) Abs: (Can Customize) Abs: (Can Customize)
Hanging Leg Raise Hanging Leg Raise Hanging Leg Raise
Planks Planks Planks