My ADHD made me do this

Never get bored, but get bigger and stronger, and use every dang piece of equipment in the gym. Add arms to whatever day you like. I like heavy ez curls and heavy skull crushers to day 2 (1st UB day of the week) and cable bi and tri on day 4 (second upper body day). I usually do reverse squats and other hip flexor work plus calves to finish off lower body days. Core work I do during rest periods because I have puppy brain and can't sit still for two minutes but up to you when you mix in abs/core/accessories. 

Lower body warm-up options: 
Treadmill/bike/rower 5-10min
Hip mobility exercises
Kettlebell swings 2×10
Box jumps 2×4
Lat lunge 1-2×10
Curtsy Lunges 1-2×10
Single leg deadlift 1-2×10
Sled push/pull ×2

Lower body finisher options:
Split Squat jumps
Reverse squats
Calf raises


Upper body warm-up options:
Walk/bike/rower
Arm circles
Shoulder dislocation 
Lu raises
Lock 3
Banded pull aparts w/ 5-10 second holds
Upside down, kettlebell presses

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Week 1

Week 2

Week 3

Week 4

Front Squat (Barbell)

Lunge (Barbell)

Deadlift (Barbell)

Safety Bar Squat

Hack Squat

Romanian Deadlift (Barbell)

Squat (Paused)

Split Squat (Barbell)

Sumo Deadlift (Barbell)

Trap Bar Deadlift

Hip Thrust (Barbell)

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Pull-Up (Neutral Grip, Bodyweight)

Barbell Row

Bench Press (Barbell)

Pull-Up (Bodyweight)

Seated Row (Machine)

Bench Press (Paused)

Overhead Press (Barbell)

Lat Pulldown

Dumbbell Row

Incline Bench Press (Dumbbell)

Chin-Up (Bodyweight)

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