Choose only ONE exercise per movement according to your set up:

Option A: Fully equipped gym

Option B: Dumbbells and bands

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A: Back Squat
3 x 8
B: Goblet Squat
3 x 15

A: Military Press
3 x 6
B: Dumbbell Standing Shoulder Press
3 x 10

A: Barbell Hip Thrust
3 x 15
B: Feet-Elevated Bodyweight Hip Thrust
3 x 20

A: Chin-Up
(assisted, bodyweight, or weighted)
3 x 5
B: Inverted Row
3 x AMRAP

A: Braced Dumbbell Single-Leg RDL
3 x 12 each leg

A: Cable Standing Hip Abduction
3 x 12 each leg
B: Band Standing Hip Abduction
3 x 20 each leg