week 9
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3-4 month. week 6-8
FULL BODY 1
1. Lunges with barbell (rest between legs 1-3 minutes) 4×10-12

(4 approaches of 10-12 times)

2. Deadlift 4×10-12
(4 approaches of 10-12 times)
4. Dumbbell stretch 4×10-12
(4 approaches of 10-12 times)
5. Leg raises 4×10-20
(4 approaches of 10-20 times)
3. Backward upper block pull 4×10-12
(4 approaches of 10-12 times)
FULL BODY 2
1. Glute bridge 4×10-12

(4 approaches of 10-12 times)

2. Crouch extensions 4×12-15
(4 approaches of 12-15 times)
3. Horizontal block pull with wide grip 4×10-12
(4 approaches of 10-12 times)
4. Bench Press 4×10-12
(4 approaches of 10-12 times)
5. Stretch Toe Press 4×20

(4 approaches of 20 times)

FULL BODY 3
1. Split squat smitt 4×10-12
(4 approaches of 10-12 times)
2. Flexions 4×10-12
+ Abdominal stretches 4×10-12
(4 approaches, each exercise 10-12 times)
3. Bench Press 4×10-12

(4 approaches of 10-12 times)

4. Pull up barbell
+ Dumbbell Rear Delta 4×10-12
(4 approaches, each exercise 10-12 times)
5. Torsion press 4×20
(4 approaches of 10-12 times)
Between legs rest 1 - 2 minutes
You can take a small prefabricated barbell weighing 10-15kg if the standard bar is heavy.