WARM-UP. Squat, Lunge, Deadlift, Upright Row, Clean & Press, Triple Deadrow, Deadrow, Chest Fly, Narrow to Wide Plate Press, Combo Narrow Plate Press & Narrow to Wide Plate Press, Bottom Half Chest Fly, Bench Top Chest Pushup, Tricep Bench Pushup, Tricep Bench Kickback, Standing Overhead Tricep Extension, Combo Squat & Triple Pulse Squat

SQUATS. Squat, Deadlift, Wide Deadlift, Wide Deadrow, Plate Front Squat, Bicep Plate Curl, Plate Combo, Combo Squat, Triple Pulse Squat, Combo Clean & Press and Deadrow, Combo Power Press and Triple Row, Backward-Step Tap, Single Plate Row, Single-Arm Plate Row, Squat Plate Press, Mid-Range Triple Pulse, Barbell Combo Bicep Curl and Mid-Range Triple Pulse, Plate Lunge, Squat & Lunge Combo, Combo Squat & Triple Pulse Squat, Alternate Backward-Stepping Lunge, Alternate Single-Arm Bicep Plate Curl

CHEST. Pushup, Deadlift, Wide Deadlift, Wide Deadrow, Chest Fly, Narrow to Wide Plate Press, Combo Narrow Plate Press & Narrow to Wide Plate Press, Bottom Half Chest Fly, Bench Top Chest Pushup, Combo Clean & Press and Deadrow, Combo Power Press and Triple Row, Backward-Step Tap, Single Plate Row, Single-Arm Plate Row, Squat Plate Press, Standing Rear Deltoid Fly, Kneeling Wide-Grip Upright Row, Triple Pulse Pushup

BACK. Deadlift, Wide Deadlift, Wide Deadrow, Plate Front Squat, Bicep Plate Curl, Plate Combo, Combo Clean & Press and Deadrow, Combo Power Press and Triple Row, Backward-Step Tap, Single Plate Row, Single-Arm Plate Row, Squat Plate Press, Mid-Range Triple Pulse, Barbell Combo Bicep Curl and Mid-Range Triple Pulse, Plate Lunge, Squat & Lunge Combo, Alternate Backward-Stepping Lunge, Alternate Single-Arm Bicep Plate Curl

TRICEPS. Pushup, Tricep Bench Pushup, Tricep Bench Kickback, Standing Rear Deltoid Fly, Kneeling Wide-Grip Upright Row, Triple Pulse Pushup, Standing Overhead Tricep Extension

BICEPS. Pushup, Shoulder Stretch, Childs Pose, Seated Hurdler Stretch, Bicep Plate Curl, Plate Combo, Upper Back Stretch, Cat Stretch, Kneeling Hip Flexor Stretch, Mid-Range Triple Pulse, Barbell Combo Bicep Curl and Mid-Range Triple Pulse, Standing Rear Deltoid Fly, Kneeling Wide-Grip Upright Row, Triple Pulse Pushup, Standing Quad Stretch, Alternate Single-Arm Bicep Plate Curl

LUNGES. Shoulder Stretch, Plate Front Squat, Childs Pose, Seated Hurdler Stretch, Upper Back Stretch, Cat Stretch, Kneeling Hip Flexor Stretch, Plate Lunge, Standing Quad Stretch, Squat & Lunge Combo, Alternate Backward-Stepping Lunge

SHOULDERS. Pushup, Standing Rear Deltoid Fly, Kneeling Wide-Grip Upright Row, Triple Pulse Pushup

CORE. Hover, Side Hover Pulse, Hip Bridge, Plate Crunch Conbo, Rotating Side Hover

COOLDOWN. Shoulder Stretch, Childs Pose, Seated Hurdler Stretch, Upper Back Stretch, Cat Stretch, Kneeling Hip Flexor Stretch, Standing Quad Stretch