Activity | Weight (kg) | Sets | Reps |
| Squats | 50 | 4 | {7,7,7,15} |
| Lat pull | body+5kg | 2 | 5 |
| Chin ups | body+5kg | 2 | 7 |
| Push ups | body + 20kg backpack | 3 | 7 |
| Deadlift (Romanian) | 65 | 4 | 6 |
| Standing military press | 40 | 3 | 7 |
| Dips | body + help holding legs | 2 | 3(REALLY TIRED/NOT ENOUGH FOOD) |
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