Build to strong deadlift singles with clean technique, then keep the accessories crisp and controlled. Scale by dropping to 70–80% for the main lift or reducing accessory reps if you’re feeling beat up; this suits intermediate to advanced lifters who want a productive strength day. Inspired by today's trends — CrossFit's Workout Of The Day.
- 1 Deadlift @ 82.5percent1rm
- 8 Romanian Deadlift @ 60percent1rm
- 10 Barbell Hip Thrust
- 12 Back Extension
- 12 Hanging Knee Raise
EQUIPMENT
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Back Day
Seated Rear Delt Fly · Dumbbell Fly · Dumbbell Row · Gorilla Row · External Rotation · Back Shrugs
Hard Dumbbell Back Pump
1-Arm Dumbbell Row · Dumbbell Romanian Deadlift · Chest-Supported Dumbbell Row · Dumbbell Pullover · Bent-Over Dumbbell Reverse Fly
Upper Body / Posterior Chain Strength
Squat + Overhead Press · Reverse Lunge + Hammer Curl · RDL + Back Raise · Loaded Bear + Renegade Row