30 minute Cardio+ Hamstrings/Glutes/Calves

Hamstrings/Glutes/Calves
Bodyweight Walking Lunge (3 sets x 20 reps each leg)
Single Leg Press (3 sets x 10 each leg)
Barbell Bulgarian Split Squat (3 sets x 10 each leg)
Barbell Hip Thrust (4 sets x 8-10 reps)
Lying Hamstring Curl (3 sets x 12-16 reps)
Abductor Machine (3 sets x 10-15 reps)
Single Leg DB Stiff Leg Deadlift (3 sets x 10 each leg)
Bodyweight Standing Calf Raise (3 sets x 50 reps)

Bulgarian Split Squat

30 minute HIIT cardio + Shoulders/Triceps

Shoulders/Triceps
Seated DB Shoulder Press (4 sets x 6-10/4/2 reps)
Plate Front Raise (3 sets x 10 reps)
Single Arm DB Lateral Raise (3 sets x 10 reps each arm)
Bent Over DB Rear Delt Raise (4 sets – 10-15 reps)
Triceps Pushdown (3 sets x 10 reps)
Triceps Bench Dip (3 sets x AMRAP)
Triceps Bench Dip Negatives (2 sets x 5 reps)
Overhead DB Tricep Extension (3 sets x 8-12 reps)

30 minute HIIT cardio + Back/Abs

Squat Cable Row

Back
Pullup (3 sets x AMRAP)
Pullup (Negatives) (2 sets x 5-8 reps)
Reverse Grip Pulldown (3 sets x 8-10 reps)
Close Grip Pulldown (4 sets x 8-10 reps)
Reverse Grip Cable Row (3 sets x 8-10 reps)
Squat Cable Row (4 sets x 8-10 reps)
Barbell Row (rest-pause) (2 sets x 8-10/4/2 reps)
DB Pullover (7 sets x 10 reps)

 

Abs
Hanging Leg Raise (3 sets x 10-15 reps)
Bicycles (3 sets x 45 seconds)
Crunch (3 sets x 25 reps)

20 minutes cardio + Legs/Calves/Abs

Bench Step-Up

Bench Step-up (4 sets x 12 reps each leg)
Bodyweight Squat (4 sets x 6-10 reps)
Smith Machine Squat (4 sets x 8-10 reps)
Lying Leg Curl (4 sets x 12 reps)
Leg Press (4 sets x 6 reps heavy)
Single Leg DB Deadlift (4 sets x 12 reps each leg)
Lying Side Leg Lifts (2 sets x 50 reps)
Standing Calf Raise (4 sets x 50 reps)
Alt Hand to Toe Touch Crunch (4 sets x 15 reps each side)
Walking Lunge (3 sets x 15 reps each leg)