top of page
Free Sample Workout
-Barbell Squat:
5x5 @ 75% max
-Stiff Leg Deadlift:
12-15 Reps
-Bulgarian Split Squat:
12-15 each leg
-Leg Extensions:
4x15-20 Reps
-Leg Curls:
4x15-20 Reps
-Farmer Walks:
3x15 Yards w/weight
-Plank:
3x Max time
​
​
​
-Flat Bench Press:
5x5 @ 75% of Max
-Incline DB Press:
4x12-15 Reps
-Military Press:
4x6-8 Reps
-Laterals:
4x12-15 Reps
-Forward Laterals:
4x12-15 Reps
-Tricep Extensions:
4x20 Reps
-Skull Crushers:
4x12-15 Reps
​
-Barbell Rows:
4x6-8 Reps
-Pull Downs:
4x12-15 Reps
-Seated Rows:
4x12-15 Reps
-T-Bar Rows:
4x12-15 Reps
-Preacher Curls:
4x15-20 Reps
-Hammer Curls:
4x15-20 Reps
-Reverse Curls:
4x15-20 Reps
Leg Day
Upper
Back
bottom of page