By Chris Stone
Advanced (3+ years) | |
31 minutes/day | 4 days/week | 6 weeks | |
Gain Strength, Build Muscle | |
Barbell, Squat Rack, 2 x Dumbbell, Flat Bench, Bodyweight, 1 x Kettlebell, 45 Degree Leg Press Machine, Box Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
1.Barbell Back Squat | 5 sets | 3-5 reps | 180s | |
2.Dumbbell Bulgarian Split Squat | 3 sets | 6 reps | 120s | |
3.Bodyweight Walking Lunge See Exercise Notes | 3 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | |
1.Barbell Deadlift | 5 sets | 3-5 reps | 180s | |
2.Single-leg Hip Thrust See Exercise Notes | 3 sets | 6 reps | 120s | |
3.Kettlebell Swing | 3 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | |
1.Barbell Back Squat | 5 sets | 3-5s | 180s | |
2.Single Leg 45 Degree Leg Press | 3 sets | 6 reps | 120s | |
3.Dumbbell Alternating Side Lunge | 3 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | |
1.Barbell Deadlift | 5 sets | 3-5 reps | 180s | |
2.Single-Leg Barbell Deadlift | 3 sets | 6 reps | 120s | |
3.Dumbbell Step-Up | 3 sets | 6 reps | 120s |
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