Build muscle and lose fat and to rebuild consistency to improve confidence in and out of the gym

5 day split

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Abs Crunch (Bodyweight)

Russian Twist

V-Up

Lying Leg Raise

Lat Pulldown

Seated Row (Cable)

Face Pull

Lying Pullover (Cable)

T-Bar Row

Shrug (Dumbbell)

Standing Shoulder Press (Dumbbell)

Treadmill

Hip Bridge March

Romanian Deadlift (Dumbbell)

Sumo Squat

Leg Press (45 Degrees)

Back Extension (Weighted)

Kettlebell Swing

Hip Abductor (Machine)

Hip Thrust (Machine)

Russian Twist (Dumbbell)

Abs Crunch (Weighted)

Side Bend (Dumbbell)

Glute Bridge (Bodyweight)

Goblet Squat

Bulgarian Split Squat (Dumbbell)

Glute Kickback

Leg Curl

Leg Extension

Lateral Lunge

Seated Calf Raise

Hip Adductor (Machine)

Bench Press (Dumbbell)

Pec Fly (Dumbbell)

Overhead Press (Dumbbell)

Rear Delt Fly (Dumbbell)

Front Raise

Skull Crusher (Dumbbell)

Lateral Raise (Dumbbell)

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