Build to a heavy but crisp deadlift across the work sets—something around RPE 7 to 8, leaving 1-3 reps in reserve. For the accessories, scale the single-leg work to bodyweight or light dumbbells and use a shorter range of motion on back extensions if your low back is already taxed; this is a great posterior-chain day for intermediate lifters. Inspired by today's trends — CrossFit's Workout Of The Day.
- 5 Conventional Deadlift
- 8 Romanian Deadlift @ 185lb
- 8 Bulgarian Split Squat @ 50lb
- 10 Glute-Ham Raise
- 10 Barbell Hip Thrust @ 135lb
- 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