Scale this by using a lighter barbell or dumbbells, shortening the lunge distance, and dropping to a shorter plank hold or elevated plank if needed. Great for building full-body strength and core stability, and it’s a solid fit for anyone who wants a straightforward lower-body strength day.
- 6 Back Squat
- 8 Romanian Deadlift
- 20 Walking Lunge
- Plank 45s
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