Phase 1 · Foundation
Exercises
- Leg PressQuads & glutes · Leg press machine3 × 10–12
- Leg ExtensionQuads · Leg extension machine2 × 12–15
- Dumbbell Bench PressChest · Dumbbells + bench3 × 10–12
- Seated Cable RowBack · Cable functional trainer3 × 10–12
- PlankCore · Bodyweight3 × 20–40 sec
- Lat PulldownBack · Cable (high pulley)3 × 10–12
- DB Seated Shoulder PressShoulders · Dumbbells3 × 10–12
- Goblet → Barbell SquatLegs · Kettlebell/DB, then squat rack + barbell3 × 8–10
- Dumbbell Romanian DeadliftHamstrings & glutes · Dumbbells2 × 12
- Dead BugCore · Bodyweight3 × 8 / side
- Hip ThrustGlutes · Booty Builder (glute machine)3 × 10–12
- Cable Chest FlyChest · Cable functional trainer2 × 12–15
- Reverse FlyRear delts & posture · Cable or dumbbells2 × 12–15
- DB Lateral RaiseShoulders · Dumbbells2 × 15
- Cable Biceps CurlBiceps · Cable functional trainer2 × 12
- Triceps PushdownTriceps · Cable functional trainer2 × 12
- Pallof PressCore (anti-rotation) · Cable functional trainer3 × 10 / side