5 Day Full Body Workout Program.

Monday: Legs/ Glutes

   
Wide Stance Bodyweight Squat: 3 sets x 10 reps
Wide Stance Barbell Squat: 5 sets x 12 reps
Stationary Lunges: 3 sets x 20 reps (each leg)
Leg Press: 3 sets x 12 reps
Glute Bridge: 3 sets x 20 reps
Glutes Kickback: 4 sets x 20 reps (each leg)


Tuesday: Upper Body/ Cardio

Low Intensity Cardio: 15-20 minutes
Wide-Grip Lat Pulldown: 3 sets x 12 reps
Dumbbell Bicep Curl: 3 sets x 12 reps
Dumbbell Shoulder Press: 3 sets x 12 reps
Seated Cable Rows: 3 sets x 12 reps
Push Ups: 3 sets x 10 reps

Wednesday: Abs/ Lower Back/ Cardio

High Intensity Cardio: 10-15 minutes 
 Bicycle Crunches: 3 sets x 20 reps
Crunches: 3 sets x 20 reps
Back Hyperextensions: 3 sets x 20 reps
Oblique Crunches: 4 sets x 12 reps (2 sets per side)
Single Leg Raises: 4 sets x 12 reps (2 sets per leg)

Thursday: Glutes/ Calfs

Stationary Lunges: 3 sets x 20 reps
Glute Bridges: 3 sets x 20 reps
Stiff-Legged Barbell Deadlift: 3 sets x 12 reps
Glutes Kickback: 4 sets x 20 (2 sets each leg)
Standing Calf Raises: 3 sets x 20 reps
Calf Press on Leg Press: 3 sets x 12 reps

Friday: Upper Body/ Cardio

Low Intensity Cardio: 15-20 minutes
Chest Press Machine: 3 sets x 12 reps
Standing Barbell Shoulder Press: 3 sets x 12 reps
Dumbbell Bicep Curl: 3 sets x 12 reps
Side Lateral Raise: 3 sets x 12 reps
Tricep Dips: 3 sets x 20 reps
Push Ups 3 sets x 10 reps