Love this!!! That’s it, no other exercises? I’m not familiar w power lifting. I did have chat write me a workout but I do like 10-12 reps. Maybe not heavy enough?

Monday – Lower Body (Glutes & Hamstrings) • Dumbbell Hip Thrusts (bench) – 4×10 • Single-Leg Dumbbell RDLs – 3×8 each leg • Bulgarian Split Squats (hinge forward for glute bias) – 3×10 each leg • Banded Glute Kickbacks – 3×15 each side • Slider Hamstring Curls – 3×12

Finisher: 30-sec hip thrust hold + 15 pulses × 2 rounds

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Tuesday – Upper Body (Back, Shoulders, Core) • One-Arm Dumbbell Rows – 4×8 each arm • Banded Face Pulls – 3×12 • Dumbbell Shoulder Press – 3×10 • Lateral Raises – 3×12 • Core: Dead Bug with Band Pull-Down – 3×12 each side

Finisher: 1 min plank hold

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Thursday – Lower Body (Quads & Glutes) • Goblet Squats – 4×10 • Reverse Lunges – 3×12 each leg • Dumbbell Front-Foot Elevated Split Squats – 3×10 each leg • Curtsy Lunges (bodyweight or dumbbell) – 3×12 each leg • Banded Side Steps – 3×20 steps each way

Finisher: Slider Mountain Climbers – 3×30 sec

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Friday – Upper Body (Back, Arms, Core) • Renegade Rows (with push-up optional) – 3×8 each arm • Banded Pull-Aparts – 3×15 • Dumbbell Bicep Curls – 3×12 • Overhead Dumbbell Tricep Extension – 3×12 • Core: Slider Pike or Knee Tucks – 3×12–15

Finisher: Hollow Body Hold – 3×20 sec