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: Pause Barbell Hip Thrust
(3-second top pause)
 3 x 8
B: Pause Dumbbell Single-Leg Hip Thrust
(3-second top pause)
3 x 10 each leg

A: Barbell Bench Press
3 x 8
B: Push-Up
3 x AMRAP

A: Barbell Walking Lunge
2 x 8 each leg
B: Dumbbell Walking Lunge
2 x 12 each leg

A: Cable Seated Row
3 x 10
B: Dumbbell Bent Over Row
3 x 10

A: Dumbbell 45-Degree Hyperextension Dropset
2 x 15/10
B: Spread Eagle Reverse Hyperextension
3 x 30

A: Machine Leaning Seated Hip Abduction Dropset
3 x 10/10
B: Band Leaning Seated Hip Abduction
3 x 30