| Monday/Tuesday | Wednesday/Thursday | Friday/Saturday | |
| Theme | 20/20/20
Reps – Partials – Reps |
Lambert Mix 60/05
Endurance |
40/20
Double Duty |
| Exercises | Leg Ext | DB Lat Raise | DB Squat and Calf Raise |
| DB Squats | BB Inverted Row | BB Upright Row | |
| Sit Ups | Front DB Reverse Lunge
(use step for advanced) |
Reverse Plate Lunge and Tricep Ext | |
| Face Pulls | Front Cable Squat | Straight Bar Curls | |
| DB Chest Press | Plate Bench Glute Bridge | DB Static Lunges | |
| Narrow Row | Wide Row | Press Ups and Climbers |
