Build to a strong top set on the back squat, then drop the load and move the backoff work crisply with perfect positions. Scale by reducing the top set to an rpe 7-8, cutting one backoff set, or swapping the split squat for goblet squats if you want a friendlier lower-body day. Inspired by today's trends — CrossFit's Workout Of The Day.
- 1 Back Squat
- 3 Paused Front Squat
- 8 Romanian Deadlift
- 10 Bulgarian Split Squat
- 15 Standing Calf Raise
EQUIPMENT
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More Strength workouts
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