week 6-8
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3-4 month. week 2-5
FULL BODY 1
1. Lunges with barbell (rest between legs 1-3 minutes) 3×10-12
(3 approaches of 10-12 times)
2. Deadlift 3×10-12
(3 approaches of 10-12 times)
4. Dumbbell stretch 3×10-12
(3 approaches of 10-12 times)
5. Leg raises 3×10-20
(3 approaches of 10-20 times)
3. Backward upper block pull 3×10-12
(3 approaches of 10-12 times)
FULL BODY 2
1. Gluteal bridge 3×10-12
(3 approaches of 10-12 times)
2. Crouch extensions 3×12-15
(3 approaches of 12-15 times)
3. Horizontal block pull with wide grip 3×10-12
(3 sets of 10-12 times)
4. Bench Press 3×10-12

(3 approaches of 10-12 times)

5. Stretch Toe Press 3×20
(3 approaches of 20 times)
FULL BODY 3
1. Split squat sprint 3×10-12

(3 approaches of 10-12 times)

2. Flexions 3×10-12
+ Abdominal stretches 3×10-12
(3 approaches, each exercise 10-12 times)
3. Bench Press 3×10-12

(3 approaches of 10-12 times)

4. Pull up barbell
+ Dumbbell Rear Delta 3×10-12
(3 approaches, each exercise 10-12 times)
5. Torsion press 3×20

(3 approaches of 10-12 times)

Between legs rest 1 - 2 minutes
You can take a small prefabricated barbell weighing 10-15kg if a standard barbell is heavy.