Work up to a strong top set of 3 at RPE 8, then keep the back-off sets crisp and fast with about 8-12% less load. Scale the front squat to a goblet squat or tempo back squat, and trim accessory volume if you’re pressed for time or newer to barbell lifting. Inspired by today's trends — CrossFit's Workout Of The Day.
- 3 Back Squat
- 4 Front Squat
- 8 Romanian Deadlift
- 10 Bulgarian Split Squat
- 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