Lower Body #1
Squat
RDL
Nordic Curls
Band Abductions
Sets
3
3
3
3
Plate Crunch
3
Upper Body #1
Shoulder Press
Sets
3
Banded Lat
Puldown
Single Arm DB Row
3
DB Lateral Raise
3
Banded Pull Aparts
4
3
Reps RPE/%1RM
5
75%
6-8
8
5-8
8
158
20
128
15
Set #1
Set #2
Set #3
Set # 4
Reps RPE/%1RM
108
12
108
12
128
15
128
15
158
20
Set #1
Set #2
Set #3
Set # 4
Lower Body #2
Hip Thrust
Sets
3
Reps RPE/%1RM
108
12
158
20
108
12
128
15
128
15
158
20
Set #1
Set #2
Set #3
Set # 4
Dropset
1
DB Glute Bridge
3
DB Lunges
3
Banded Kickbacks
3
Standing Calf Raise
3
Upper Body #2
Sets
Reps RPE/%1RM
Set #1
Set #2
Set #3
Set # 4
Lower Body #3
Sets
Reps RPE/%1RM
Set #1
Set #2
Set #3
Set # 4