| Date | Exercise | Sets | Primary | Secondary |
|---|---|---|---|---|
Feb 19 | Shoulder Press | 35×17, 16, 15 | Shoulders | Triceps, Chest, Core |
| Bent-Over Row(each side) | 45×12, 12, 12 | Back | Biceps, Rear Deltoids, Core | |
| Single-Leg Romanian Deadlift (RDL)(each side) | 35×10, 10, 10 | Hamstrings | Glutes, Lower Back, Core | |
| Half-Kneeling Wood Chopper(each side) | 25×10, 12, 12 | Core | Shoulders, Hips | |
Feb 18 | Glute Bridge + Pullover | 25×15, 15 | Hamstrings | Glutes, Lats, Core |
| Bulgarian Split Squat(each side) | 35×10, 10, 10 | Quads | Glutes, Hamstrings, Core, Hips | |
| Chest Press | 50×19, 16, 14 | Chest | Triceps, Front Deltoids | |
| Rotational Swings | 35×20, 20, 20 | Core | Hips, Glutes | |
Feb 16 | Chest Incline Press | 50×13, 12, 11 | Chest | Triceps, Front Deltoids |
| Squat Clean(each side) | 35×5, 5, 5, 5, 5 | Quads | Shoulders, Traps, Core | |
| Kettlebell Around the World(each side) | 35×10, 10, 10 | Core | Hips | |
Feb 13 | Bent-Over Row | 45×12, 11, 12 | Back | Biceps, Rear Deltoids, Core |
| Reverse Lunge with Rotation(each side) | 35×10, 10, 10 | Quads | Glutes, Core, Hips | |
| Lateral Raise / Shoulder Raise | 20×12, 11, 10 | Shoulders | Traps | |
Feb 12 | Chest Press | 50×20, 18, 15 | Chest | Triceps, Front Deltoids |
| Squat Lunge(each side) | 45×5, 5, 5, 5 | Quads | Glutes, Hamstrings, Core | |
| Dead Bug | 25×20, 20, 20 | Core | Hip Flexors | |
Feb 10 | Shoulder Press | 35×16, 15, 14 | Shoulders | Triceps, Chest, Core |
| Rotational Swings(each side) | 35×10, 10, 10 | Core | Hips, Glutes | |
| Bent-Over Row(each side) | 45×12, 12, 12 | Back | Biceps, Rear Deltoids, Core | |
Feb 9 | Chest Incline Press | 50×15, 12, 11 | Chest | Triceps, Front Deltoids |
| Kettlebell Around the World(each side) | 35×10, 10, 10 | Core | Hips | |
| Single-Leg Lunge(each side) | 35×10, 10, 10 | Quads | Glutes, Hamstrings, Core | |
Feb 7 | Chest Press | 50×18, 16, 15 | Chest | Triceps, Front Deltoids |
| Squat Lunge(each side) | 45×5, 5, 5, 5 | Quads | Glutes, Hamstrings, Core | |
| Hanging Leg Raise | ×15, 13, 12 | Core | Hip Flexors | |
Feb 5 | Chest Incline Press | 35×20, 20, 18 | Chest | Triceps, Front Deltoids |
| Lateral Raise / Shoulder Raise | 15×13, 13, 13 | Shoulders | Traps | |
| Sumo Squat | 45×15, 15, 15 | Quads | Adductors, Glutes, Hamstrings | |
| Dead Bug | 20×20, 20, 20 | Core | Hip Flexors | |
Feb 4 | Chest Press | 35×20, 20, 20 | Chest | Triceps, Front Deltoids |
| Squat Lunge | 35×5, 5, 5, 5 | Quads | Glutes, Hamstrings, Core | |
| Leg Raise | ×13, 13, 13 | Core | Hip Flexors | |
Jan 26 | Dead Bug | 25×16, 16, 16 | Core | Hip Flexors |
| Lateral Raise / Shoulder Raise | 20×12, 12, 12 | Shoulders | Traps | |
| Bulgarian Split Squat(each side) | 35×10, 10, 10 | Quads | Glutes, Hamstrings, Core, Hips | |
| Push-Ups | ×20, 20, 20 | Chest | Shoulders, Triceps, Core | |
Jan 25 | Around the World Twist Flow | 35×14, 14 | Shoulders | Core, Chest |
| Reverse Bent-Over Row(each side) | 35×20 | Back | Biceps, Rear Deltoids | |
| Single-Leg Romanian Deadlift (RDL)(each side) | 35×20 | Hamstrings | Glutes, Lower Back, Core | |
| Squat Clean(each side) | 35×20 | Quads | Shoulders, Traps, Core | |
Jan 24 | Chest Incline Press | 35×20, 20, 18 | Chest | Triceps, Front Deltoids |
| Bent-Over Row(each side) | 35×12, 12, 12 | Back | Biceps, Rear Deltoids, Core | |
| Squat Front Lunge(each side) | 35×5, 5, 5, 5, 5 | Quads | Glutes, Hamstrings, Core | |
| Half-Kneeling Wood Chopper(each side) | 25×12, 12, 12 | Core | Shoulders, Hips | |
Jan 22 | Chest Press | 35×20, 20, 20 | Chest | Triceps, Front Deltoids |
| Squat Lunge | 35×5, 5, 5, 5 | Quads | Glutes, Hamstrings, Core | |
| Around the World | 35×10, 10, 10 | Shoulders | Chest, Core |