Back, Quads, Shoulders, Hamstrings

A1

Notes:

Conventional Deadlift

5x5 Rest - 90s

  • 5 Sets

Superset

A2

Notes:

Pull Ups

5x5 Rest - 90s Wide Pronated or Neutral grip

  • 5 Sets

B1

Notes:

Nordic Drop

3 x 6-8 Rest - 60s

  • 3 Sets

Superset

B2

Notes:

Romanian Deadlift

3x15 Rest - 60s

  • 3 Sets

C1

Notes:

Rear Delt Fly

2 x 15 Rest - 0s Use plates if you don't have dumbbells

  • 2 Sets

Superset

C2

Notes:

Pike Press

2 x 15 Rest - 90s

  • 2 Sets

D1

Notes:

Bent Knee Calf Raise

2 x 20 Rest - 0s

  • 2 Sets

Superset

D2

Notes:

Standing Calf Raise

2x20 Rest - 0s

  • 2 Sets

D3

Notes:

Tibialis Raise

2X20 Rest - 90s

  • 2 Sets

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