Go-To Workout (Weekly Variations)

Week II, Day I
1 Bench Press
Sets: 6 Reps: 3

2 Overhead Press
Sets: 4 Reps: 8

3a Pullup
Sets: 4 Reps: 6

3b Dip
Sets: 4 Reps: 8

4 Bentover Row
Sets: 3 Reps: 8

Week II, Day II
1 Speed Squat
Sets: 6 Reps: 2

2 Romanian Deadlift
Sets: 5 Reps: 5

3 Barbell Reverse Lunge
Sets: 4 Reps: 8
- Step backward into the lunge instead of forward

4 Hanging Leg Raise
Sets: 4 Reps: 8

Week II, Day III
1a Incline Dumbbell Press
Sets: 3 Reps: 8

1b Dip
Sets: 3 Reps: 8

2 Chinup
Sets: 4 Reps: 8

3a Shrug
Sets: 4 Reps: 6

3b Barbell Curl
Sets: 4 Reps: 6

Week II, Day IV
1 Deadlift
Sets: 6 Reps: 3

2 Stepup
Sets: 4 Reps: 8

3 Dumbbell Romanian Deadlift
Sets: 5 Reps: 5
- Perform the exercise the same as you would with a barbell, but use dumbbells

4 Plank
Sets: 3 Reps: Hold for 75 seconds