- 5 Set Superset
- Barbell Hip Thrusts: 8 reps
- Stiff-Legged Barbell Deadlifts: 10-15 reps (rest for 90 seconds)
- 5 Set Superset
- Standing Overhead Barbell Press: 8 reps
- Dumbbell Lateral Raises: 10-15 reps (rest for 90 seconds)
- 5 Set Triple Set
- Walking Dumbbell Lunges: 10 reps each leg
- Back Extensions: 10-15 reps
- Push-Ups: 20-30 reps (rest for 60 seconds)
- Core:
- Cable Crunches: 100 reps