|Exercise Name|Duration|Sets|Reps per Set|Weight|
|---|---|---|---|---|
|Barbell Squat|30 minutes|4|10 - 12|Choose according to personal situation, e.g., 20 - 30 kg|
|Glute Bridge|25 minutes|3|15|Can add 5 - 10 kg dumbbells|
|Lunge|25 minutes|3|12 per leg|Hold 5 - 8 kg dumbbells|
|Deadlift|30 minutes|3|8 - 10|25 - 35 kg|

|Title|Tue|Fri|
|---|---|---|
|Week 1|||
|Week 2|||

|Exercise Name|Duration|Sets|Reps per Set|Weight|
|---|---|---|---|---|
|Barbell Squat|30 minutes|4|10 - 12|Choose according to personal situation, e.g., 20 - 30 kg|
|Glute Bridge|25 minutes|3|15|Can add 5 - 10 kg dumbbells|
|Lunge|25 minutes|3|12 per leg|Hold 5 - 8 kg dumbbells|
|Deadlift|30 minutes|3|8 - 10|25 - 35 kg|

|Title|Mon|Wed|
|---|---|---|
|Week 1|||
|Week 2|||

|Exercise Name|Duration|Sets|Reps per Set|Weight|
|---|---|---|---|---|
|Barbell Squat|30 minutes|4|10 - 12|Choose according to personal situation, e.g., 20 - 30 kg|
|Glute Bridge|25 minutes|3|15|Can add 5 - 10 kg dumbbells|
|Lunge|25 minutes|3|12 per leg|Hold 5 - 8 kg dumbbells|
|Deadlift|30 minutes|3|8 - 10|25 - 35 kg|

|Title|Mon|Wed|
|---|---|---|
|Week 1|||
|Week 2|||

|Exercise Name|Duration|Sets|Reps per Set|Weight|
|---|---|---|---|---|
|Barbell Squat|30 minutes|4|10 - 12|Choose according to personal situation, e.g., 20 - 30 kg|
|Glute Bridge|25 minutes|3|15|Can add 5 - 10 kg dumbbells|
|Lunge|25 minutes|3|12 per leg|Hold 5 - 8 kg dumbbells|
|Deadlift|30 minutes|3|8 - 10|25 - 35 kg|

|Title|Tue|Fri|
|---|---|---|
|Week 1|||
|Week 2|||