Full Body — Day 1

• Front Squat – 20
• Burpees – 15
• Parallel Bar Dips – 15
• Pull-ups – 12
• Hip Thrust (single leg) – 15 (per leg)
• Plank – 60 sec
• Hanging Leg Raises – 20
• Mountain Climbers – 60 sec
• Superman Exercise (with 3-sec pause) – 20
• Push-ups – 15
• Bicycle Crunches – 30 (per side)
• Reverse Wrist Curls – 25
• Wrist Curls – 25
• Calf Raises – 20 (per leg)
• Jump Rope – 3 min

Full Body — Day 2

• Squats (explosive jump) – 15
• Push-ups – 20
• Bent-Over Barbell Row – 20
• Bar Hang – 60 sec
• Lunges – 15 (per leg)
• Plank (side) – 45 sec (per side)
• Abdominal Crunches – 30
• Mountain Climbers – 60 sec
• Hip Thrust – 20
• Parallel Bar Dips – 15
• Pull-ups – 12
• Bent-Over Lateral Raise – 25
• Superman Exercise – 20
• Hanging Leg Raises – 20
• Jump Rope – 3 min

Full Body — Day 3

• Front Squat – 20
• Burpees – 15
• Push-ups – 15
• Pull-ups – 12
• Hip Thrust (single leg) – 15 (per leg)
• Plank (with rotation) – 60 sec
• Hanging Leg Raises – 20
• Bicycle Crunches – 30 (per side)
• Superman Exercise – 20
• Parallel Bar Dips – 15
• Abdominal Crunches – 30
• Reverse Wrist Curls – 25
• Wrist Curls – 25
• Calf Raises – 30
• Mountain Climbers – 60 sec

Full Body — Day 4

• Squats (with 3-sec pause) – 20
• Push-ups – 20
• Bent-Over Barbell Row – 20
• Bar Hang – 60 sec
• Lunges (with rotation) – 15 (per leg)
• Plank – 60 sec
• Abdominal Crunches – 30
• Mountain Climbers – 60 sec
• Hip Thrust – 20
• Parallel Bar Dips – 15
• Pull-ups – 12
• Bent-Over Lateral Raise – 25
• Superman Exercise – 20
• Hanging Leg Raises – 20
• Jump Rope – 3 min

Full Body — Day 5

• Burpees – 15
• Front Squat – 20
• Push-ups – 15
• Pull-ups – 12
• Hip Thrust (single leg) – 15 (per leg)
• Plank (side) – 45 sec (per side)
• Hanging Leg Raises – 20
• Bicycle Crunches – 30 (per side)
• Superman Exercise – 20
• Parallel Bar Dips – 15
• Abdominal Crunches – 30
• Reverse Wrist Curls – 25
• Wrist Curls – 25
• Calf Raises – 30
• Mountain Climbers – 60 sec

Full Body — Day 6

• Squats (explosive jump) – 15
• Push-ups – 20
• Bent-Over Barbell Row – 20
• Bar Hang – 60 sec
• Lunges – 15 (per leg)
• Plank – 90 sec
• Abdominal Crunches – 30
• Mountain Climbers – 60 sec
• Hip Thrust – 20
• Parallel Bar Dips – 15
• Pull-ups – 12
• Bent-Over Lateral Raise – 25
• Superman Exercise – 20
• Hanging Leg Raises – 20
• Jump Rope – 3 min

Full Body — Day 7

• Front Squat – 20
• Burpees – 15
• Parallel Bar Dips – 15
• Pull-ups – 12
• Hip Thrust (single leg) – 15 (per leg)
• Plank – 60 sec
• Hanging Leg Raises – 20
• Mountain Climbers – 60 sec
• Superman Exercise – 20
• Push-ups – 15
• Bicycle Crunches – 30 (per side)
• Reverse Wrist Curls – 25
• Wrist Curls – 25
• Calf Raises – 20 (per leg)
• Jump Rope – 3 min

Full Body — Day 8

• Romanian Deadlift (RDL) – 15
• Front Squat – 15
• Close-Grip Bench Press (narrow grip) – 12
• Bent-Over Barbell Row – 15
• Overhead Press (OHP) – 12
• Arnold Press – 12
• Hammer Curls – 15
• Skull Crushers (French Press) – 15
• Hip Thrust (single leg) – 15
• Farmer's Walk – 90 sec
• Face Pull – 15
• Reverse Fly – 15
• Hanging Leg Raises – 20
• Stability Ball Crunches – 25
• Seated Calf Raises – 20

Full Body — Day 9

• Lunges (weighted) – 15 (per leg)
• Barbell Bench Press – 12
• Upright Barbell Row – 15
• Pullover – 15
• Lateral Dumbbell Raises – 15
• Front Dumbbell Raise – 15
• Concentration Curl – 15
• Tricep Cable Pushdown – 15
• Plank – 60 sec
• Bicycle Crunches – 30 (per side)
• Romanian Deadlift (RDL) – 15
• Dumbbell Shrugs – 20
• Cable Crossover (simulation) – 15
• Abdominal Crunches – 25
• Burpees – 15

Full Body — Day 10

• Front Squat – 15
• Romanian Deadlift (RDL) – 15
• Dumbbell Shoulder Press – 12
• Seated Cable Row – 15
• Close-Grip Bench Press (narrow grip) – 12
• Arnold Press – 12
• Barbell Bicep Curl – 15
• Skull Crushers (French Press) – 15
• Hip Thrust (with dumbbell) – 15
• Farmer's Walk – 90 sec
• Face Pull – 15
• Reverse Fly – 15
• Hanging Leg Raises – 20
• Stability Ball Crunches – 25
• Calf Raises – 20

Full Body — Day 11

• Squats (weighted) – 15
• Incline Bench Press – 12
• Bent-Over Barbell Row – 15
• Pullover – 15
• Overhead Press (OHP) – 12
• Lateral Dumbbell Raises – 15
• Hammer Curls – 15
• Tricep Cable Pushdown – 15
• Plank – 60 sec
• Abdominal Crunches – 25
• Lunges – 15 (per leg)
• Dumbbell Shrugs – 20
• Cable Crossover (simulation) – 15
• Hanging Leg Raises – 20
• Jump Rope – 3 min

Full Body — Day 12

• Romanian Deadlift (RDL) – 15
• Front Squat – 15
• Close-Grip Bench Press (narrow grip) – 12
• Bent-Over Barbell Row – 15
• Overhead Press (OHP) – 12
• Arnold Press – 12
• Concentration Curl – 15
• Skull Crushers (French Press) – 15
• Hip Thrust (single leg) – 15
• Farmer's Walk – 90 sec
• Face Pull – 15
• Reverse Fly – 15
• Hanging Leg Raises – 20
• Stability Ball Crunches – 25
• Seated Calf Raises – 20

Full Body — Day 13

• Lunges (weighted) – 15 (per leg)
• Barbell Bench Press – 12
• Upright Barbell Row – 15
• Pullover – 15
• Lateral Dumbbell Raises – 15
• Front Dumbbell Raise – 15
• Barbell Bicep Curl – 15
• Tricep Cable Pushdown – 15
• Plank – 60 sec
• Bicycle Crunches – 30 (per side)
• Romanian Deadlift (RDL) – 15
• Dumbbell Shrugs – 20
• Cable Crossover (simulation) – 15
• Abdominal Crunches – 25
• Burpees – 15

Full Body — Day 14

• Front Squat – 15
• Romanian Deadlift (RDL) – 15
• Dumbbell Shoulder Press – 12
• Seated Cable Row – 15
• Close-Grip Bench Press (narrow grip) – 12
• Arnold Press – 12
• Hammer Curls – 15
• Skull Crushers (French Press) – 15
• Hip Thrust (with dumbbell) – 15
• Farmer's Walk – 90 sec
• Face Pull – 15
• Reverse Fly – 15
• Hanging Leg Raises – 20
• Stability Ball Crunches – 25
• Calf Raises – 20