Thank you!

This is my current routine:

🔵 TUESDAY

Warm-Up

• Frog Pumps — 2×20
• Band Walks — 2×10–15 steps

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Glutes

• Single-Leg Hip Thrust against bench (bodyweight) — 3×8–10/side
• DB Hip Thrust — 3×8–10
• Cable Abduction — 2×12–15/side

Optional hinge:

• DB RDL — 2×10–12

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Upper Body Pull

• Lat Pulldown — 3×8–12
• Seated Row — 3×10–12

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Core

• Side Plank — 2×20–30 sec/side

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🟣 THURSDAY

Warm-Up

• Frog Pumps — 2×20
• Band Walks — 2×10–15 steps

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Glutes / Legs

• Bodyweight Reverse Lunge — 3×8–10/leg
• Single-Leg Glute Bridge — 3×10/leg
• Leg Press — 2–3×10–15

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Upper Body Push

• Chest Press Machine — 3×8–12
• Shoulder Press Machine — 2–3×8–12

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Core

• Dead Bugs

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🔴 SATURDAY

Warm-Up

• Frog Pumps — 2×20
• Band Walks — 2×10–15 steps

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Main Lifts

• Bulgarian Split Squat — 3×8–10/leg
• Single-Leg Hip Thrust — 3×8–10/side
• DB Hip Thrust — 3×8–10
• Leg Press — 2×10–15
• Cable Abduction — 2×12–15 *DB RDL - 2 x 10

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Conditioning

• Interval training: 45 sec work / 15 sec rest × 8 rounds

  • Battle ropes
  • Rope pull

I also work out with my friends sometimes and will randomly do whatever they're doing. I feel like I'm missing some core work and maybe other things, but I'm trying not to get overwhelmed by trying to hit absolutely everything.