Week Day Exercises Sets_Reps

Week 1 Day 1 - LowBarbell Hip3-4 sets × 8-12 reps

Week 1 Day 2 - Up Pull-up or 3 sets × 8-12 reps
Week 1 Day 3 - LowDeadlift, S 3-4 sets × 8-12 reps
Week 1 Day 4 - Ful Front Squat3 sets × 8-12 reps
Week 2 Day 1 - LowBarbell Hip3-4 sets × 8-12 reps
Week 2 Day 2 - Up Pull-up or 3 sets × 8-12 reps
Week 2 Day 3 - LowDeadlift, S 3-4 sets × 8-12 reps
Week 2 Day 4 - Ful Front Squat3 sets × 8-12 reps
Week 3 Day 1 - LowBarbell Hip3-4 sets × 8-12 reps
Week 3 Day 2 - Up Pull-up or 3 sets × 8-12 reps
Week 3 Day 3 - LowDeadlift, S 3-4 sets × 8-12 reps
Week 3 Day 4 - Ful Front Squat3 sets × 8-12 reps
Week 4 Day 1 - LowBarbell Hip3-4 sets × 8-12 reps
Week 4 Day 2 - Up Pull-up or 3 sets × 8-12 reps
Week 4 Day 3 - LowDeadlift, S 3-4 sets × 8-12 reps
Week 4 Day 4 - Ful Front Squat3 sets × 8-12 reps
Week 5 Day 1 - LowBarbell Hip3-4 sets × 8-12 reps
Week 5 Day 2 - Up Pull-up or 3 sets × 8-12 reps
Week 5 Day 3 - LowDeadlift, S 3-4 sets × 8-12 reps
Week 5 Day 4 - Ful Front Squat3 sets × 8-12 reps
Week 6 Day 1 - LowBarbell Hip3-4 sets × 8-12 reps
Week 6 Day 2 - Up Pull-up or 3 sets × 8-12 reps
Week 6 Day 3 - LowDeadlift, S 3-4 sets × 8-12 reps
Week 6 Day 4 - Ful Front Squat3 sets × 8-12 reps
Week 7 Day 1 - LowBarbell Hip3-4 sets × 8-12 reps
Week 7 Day 2 - Up Pull-up or 3 sets × 8-12 reps
Week 7 Day 3 - LowDeadlift, S 3-4 sets × 8-12 reps
Week 7 Day 4 - Ful Front Squat3 sets × 8-12 reps
Week 8 Day 1 - LowBarbell Hip3-4 sets × 8-12 reps
Week 8 Day 2 - Up Pull-up or 3 sets × 8-12 reps
Week 8 Day 3 - LowDeadlift, S 3-4 sets × 8-12 reps
Week 8 Day 4 - Ful Front Squat3 sets × 8-12 reps
Week 9 Day 1 - LowBarbell Hip3-4 sets × 8-12 reps
Week 9 Day 2 - Up Pull-up or 3 sets × 8-12 reps
Week 9 Day 3 - LowDeadlift, S 3-4 sets × 8-12 reps
Week 9 Day 4 - Ful Front Squat3 sets × 8-12 reps
Week 10 Day 1 - LowBarbell Hip3-4 sets × 8-12 reps
Week 10 Day 2 - Up Pull-up or 3 sets × 8-12 reps
Week 10 Day 3 - LowDeadlift, S 3-4 sets × 8-12 reps
Week 10 Day 4 - Ful Front Squat3 sets × 8-12 reps
Week 11 Day 1 - LowBarbell Hip3-4 sets × 8-12 reps
Week 11 Day 2 - Up Pull-up or 3 sets × 8-12 reps
Week 11 Day 3 - LowDeadlift, S 3-4 sets × 8-12 reps
Week 11 Day 4 - Ful Front Squat3 sets × 8-12 reps
Week 12 Day 1 - LowBarbell Hip3-4 sets × 8-12 reps
Week 12 Day 2 - Up Pull-up or 3 sets × 8-12 reps
Week 12 Day 3 - LowDeadlift, S 3-4 sets × 8-12 reps
Week 12 Day 4 - Ful Front Squat3 sets × 8-12 reps