| Program | Order | Movement | Exercise | Weight | Sets | Reps | Edit |
|---|---|---|---|---|---|---|---|
| [309] | 1a | Squat | Box/Bench Squat (parallel) | 5 | 3 | 10 | |
| [309] | 1a | Squat | Goblet Squat (KB or DB) | 8 | 3 | 10 | |
| [309] | 1a | Pulling - Horizontal | Seated Cable Row (v-grip neutral, narrow) | 10 | 3 | 10 | |
| [309] | 1b | Push - Horizontal | DB Benchpress (flat) | 15 | 3 | 8 – 12 | |
| [309] | 1b | Swiss Ball | Swiss ball shoulder raised glute bridge | BW | 3 | 8-Dec | |
| [309] | 1b | Cardio | Sprints (outdoors) | BW | 4 | 15 sec | |
| [309] | 1b | Pulling - Vertical | Lat Pulldown (v-bar) | 20 | 3 | 8-Dec | |
| [309] | 1b | Swiss Ball | Swiss ball shoulder raised glute bridge | BW | 3 | 8-Dec | |
| [309] | 1b | Hinge | Glute Bridge (double leg) | 20 | 3 | 8 – 12 | |
| [309] | 1b | Pulling - Vertical | Lat Pulldown (v-bar) | 20 | 3 | 8-Dec | |
| [309] | 1b | Pulling - Vertical | Lat Pulldown (v-bar) | 20 | 3 | 8 – 12 | |
| [309] | 1b | Hinge | Glute Bridge (double leg) | BW | 3 | 12 – 15 | |
| [309] | 1b | Pulling - Vertical | Lat Pulldown (v-bar) | 10 | 3 | 8-Dec | |
| [309] | 1b | Pulling - Horizontal | Seated Cable Row | 15 | 3 | 8-Dec | |
| [309] | 1b | Pulling - Vertical | Lat Pulldown (flat-bar) | 20 | 3 | 8-Dec | |
| [309] | 1b | Pulling - Vertical | Bicep Curl (bar) | 10 | 3 | 8-Dec | |
| [309] | 1b | Pulling - Vertical | Lat Pulldown (flat-bar) | 25 | 3 | 8 | |
| [309] | 1b | Pulling - Horizontal | Seated Cable Row | 4 | 3 | 8 | |
| [309] | 1b | Stretching | Outside calf release | BW | 1 | 30 sec | |
| [309] | 1b | Pulling - Vertical | Lat Pulldown (flat-bar) | 30 | 3 | 8 | |
| [309] | 1b | Squat | Double KB Front Squat | 6 | 3 | 8 | |
| [309] | 1b | Bridge | Double leg bridge | 5 | 3 | 10 | |
| [309] | 1b | Bridge | Double leg bridge | 7 | 3 | 8 | |
| [309] | 1b | Squat | Goblet Squat (KB or DB) | BW | 3 | 8 | |
| [309] | 1b | Squat | Box/Bench Squat (high) | BW | 3 | 8 | |
| [309] | 1b | Pulling - Vertical | Lat Pulldown (v-bar) | 20 | 3 | 8 | |
| [309] | 1b | Squat | Goblet Squat (KB or DB) | 6 | 3 | 8 | |
| [309] | 1b | Squat | Goblet Squat (KB or DB) | 7 | 3 | 8 | |
| [309] | 1b | Pulling - Vertical | Lat Pulldown (v-bar) | 30 | 3 | 8 | |
| [309] | 1b | Squat | Goblet Squat (KB or DB) | 7 | 3 | 8 |