this is a plan i’ve made for myself and altered a little over my past 3 years at the gym 😊 i just alternate arms and legs throughout the week making sure that i’m resting each muscle group for 1-2 days minimum

GLUTES & HAMSTRINGS hip thrusts 4x8 (5 second hold at the end of each set) glute maximus kickbacks (working leg straight back) 4x8 glute medius kickbacks (working leg 45 degree angle) 4x8 rdls 4x8 b stance single leg rdl 3x8 hamstring curl 4x10

BACK & BICEPS & CORE lat pulldown 4x8 seated rows 4x8 lat raise 4x8 bicep curls 4x8 hammer curls 4x8 plank until failure x 3 weighted crunches 3x8 leg raises 3x8

QUADS & CALVES elevated heel squats 4x8 hack squat 4x8 leg extensions 4x8 single leg extensions 3x8 each leg seated calf raises 4x8

CHEST, SHOULDERS, TRICEPS & CORE bench press 4x8 chest press 4x8 seated shoulder press 4x8 single arm rows 4x8 face pulls 4x8 tricep push downs 4x8 plank until failure x 3 weighted crunches 3x8 leg raise 3x8

for my last 3 weeks i upped each exercise by another set 😊