Each day includes:

• Warm-up (if specified)

• Main sections labeled clearly (A, B, C supersets or circuits)

• Exercise names capitalized

• Brief descriptions added where helpful for technique, focus, or common cues (based on standard exercise knowledge)

• Sets, reps, rest, and notes

• Emphasis on key tips like partitioning reps (accumulate total), tempo/control, and progression

Focus on proper form, breathing, and listening to your body—especially with all the unilateral and stability work.

Day 1: Posterior Chain & Core Focus

Warm-up

• Banded Good Morning: 1–2 sets × 10 reps

• Banded Pull-Apart: 1–2 sets × 15 reps

• Banded Deadbug: 1–2 sets × 20 reps (10 each side)

A. Supine Stability Ball Leg Curl (targets hamstrings, glutes, core stability)

Accumulate 80 reps total, partition as needed (e.g., sets of 10–20).

Rest 1:15–1:25 between efforts.

B1. Barbell Snatch Grip Overhead Squat (quad-dominant, heels elevated or forward knee travel for cyclist-like emphasis)

Accumulate 40–60 reps total, partition as needed.

B2. Lateral Banded Walk (glute medius activation)

× 20 each direction (L/R).

Complete B2 during rest from B1 (superset style).

C. Chest-Supported Dumbbell Row

4 sets: 15 → 12 → 10 → 8 reps (increase weight as reps decrease).

Immediately into C2.

C2. Anti-Rotational Hold (Pallof press style, standing lateral to band)

5:00–7:00 total time.

Alternate: 20 sec Left / 20 sec Right (one side rests while other works).

Use challenging band resistance.

Day 2: Glutes & Posterior Chain

Warm-up

Airdyne Bike: 8:00 (2:00 hard push / 2:00 easy recovery).

A1. Low Row Step-Up (step-up with low-row pull at top for full-body integration)

3 sets × 8–10 each leg.

A2. Bench Glute Kickback (glute isolation, kick back from bench support)

3 sets × 8–10 each leg.

B. Mixed Rack Farmer Carry (one heavier weight at side/suitcase, lighter in front rack)

3 sets × 20yards each side.

C. Barbell Hip Thrust (dumbbell on hips if needed)

Accumulate 45–65 reps with challenging weights.

Rest as needed between partitions.

Day 3: Lower Body Pull & Push

Warm-up

Airdyne Bike: 8 min, gradually increase heart rate.

A1. Sumo Kettlebell Deadlift

4–5 sets × 6–8 reps.

A2. Incline Bench Reverse Fly (rear delts, controlled eccentric)

× 11 reps each set (5–10 lb each hand).

B. Incline Dumbbell Bench Press

x10 → x8 → x5 (challenging weights)

x12 → x10 → x8 (moderate)

x15 → x15 (light).

C1. Bodyweight Tricep Extension

4 sets × 8–10 reps.

C2. Seated Dumbbell Lateral Raise (controlled lowering)

3 sets × 11 reps (10–12 lb).

C3. Seated Hammer Curl (heavier emphasis)

3 sets × 12–14 reps (challenging weight each hand).

D1. Feet-Up Leg Curl

4 sets × 12–16 each leg.

D2. Glute Frog Pumps

4 sets × 20 reps.

D3. Hollow Body Hold

4 sets × 20–30 sec.

Day 4: Unilateral Lower & Core

Warm-up

Inch Worm × 8

Lunge and Reach × 8 each side

Deadbug × 8 each side

Scorpions × 8 each side

A1. Single-Leg Glute Bridge

3 sets × 8 each leg.

A2. Rear Foot Elevated Split Squat (Bulgarian style)

3 sets × 8 each leg.

A3. One-Arm Dumbbell Snatch

3 sets × 8 each arm (moderate to challenging weights if possible).

B. Drop Lunge to Knee Lift

3 sets × 10 each leg.

C1. Bicycle Crunch

3 sets × 20 reps.

C2. Tall Plank Knee to Elbow

3 sets × 10 each side.

C3. Side Kick Kettlebell Side Bend

3 sets × 10 each side.

Day 5: Upper Pull & Lower Push

Warm-up

Cable Face Pull: 2 × 20

Bench Deadbug Pullover: 2 × 20 (10 each side)

A1. Bench Cable Kickback (sub Miniband Fire hydrant if no attachment)

3 sets × 15 each arm.

A2. Heels-Elevated Goblet Squat

3 sets 25-20-15 reps.

B1. One-Arm Dumbbell Row

3 sets × 12 each arm.

B2. Chest-Supported Y Raise (rear delts/upper back)

3 sets × 10–12 reps.

C1. Bench Candlestick (core/hip flexion)

C2. Hanging Twist Knee Raise

3–4 sets: 9–7–5–5 reps (Candlestick) / 10 total alternating (Knee Raise).

Day 6: Glutes & Mobility

Warm-up

Walk: 5–10 min

A1. Quadruped Hip Extension

2 sets × 20 each leg.

A2. SA FR KB Cossack Squat

5 sets × 5 each side.

B. Dumbbell Hip Thrust

Accumulate 70 reps (build in challenging weights), partition as needed. Rest 1:00 between.

C. Theraband Wall Sit

Accumulate 3:00–5:00 total, partition.

D. Donkey Calf Raise

2 sets × 20-30 reps.

E1. Band Alternating Over and Back (shoulder mobility)

4 sets × 10–15 reps (light band).

E2. Thoracic Rotation

4 sets × 5–10 each side. Rest 60 sec.

Day 7: Upper & Lower Mix

A1. Straddle T Rotation (thoracic mobility)

2 sets × 8 each side.

A2. Deadbug KB Pullover (core, stretch focus)

2 sets × 16 total alternating.

B1. One-Arm Dumbbell Row

4 sets × 12 each arm.

B2. Single-Leg Glute Bridge on Foam Roller

4 sets × 6 each leg.

C1. Seated Overhead Dumbbell Tricep Extension

4 sets × 15 reps. Rest 50 sec.

C2. Rear Foot Elevated Split Squat (bodyweight)

3 sets × 12–15 each leg. Rest 60 sec.

D1. Dual Dumbbell Snatch

3 sets: 15 → 12 → 10 reps.

D2. Airdyne

30 sec challenging pace.

Dude, this program’s just the start. If you want another 50–100 workouts loaded up and ready (same vibe, new challenges), snag ‘em at gonzostrength.com available plans are rotated frequently . Let’s keep building!”