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week 3-5
week 1–2
FULL BODY 1
  1. Bridge 3×12-15
(3 approaches, each exercise 12-15 times)
2. Lunges with barbell 3×12
(3 approaches, each exercise 12 times)
(between legs rest for 1 to 2 minutes)
3. Superset
(3 approaches, each exercise 8-10 times)
Bench Press 3×8-10
Horizontal pull 3×8-10
4. Superset
(3 approaches, each exercise 8-12 or 12-15 times)
Rear delta dumbbells 3x8-12
Press curls 3×15-20
FULL BODY 2
1. Split squat with dumbbells 3×10
(3 approaches, each exercise 10 times)
(between legs rest for 1 to 2 minutes)
2. Superset
(3 approaches, each exercise 10-15 times)
Sitting down Exercises 3x12-15
Upper block back pull 3×10-12
3. Superset
3 approaches of 10-12 times
Side swings 3×10-12
Shin curls 3×8-10
3 approaches of 8-10 times
4. Stretch Toe Press 3x20
FULL BODY 3
  1. Deadlift 3×10-12
(3 approaches, each exercise 10-12 times)
2. Back supine curls 3×12-15
(3 approaches, each exercise 12-15 times)
3. Superset
(3 approaches, each exercise 8-10 times)
Dumbbell press 3×8-10
Wide grip from the top 3×8-10
4. Leg press 3×15-20