Full Body: Upper Body + Glutes & Conditioning

Build upper body strength with bench press and pulling variations, muscular endurance in your glutes and back, then finish strong with fast-paced, sweat inducing conditioning rounds for your cardiovascular system.

chestglutesbackcore

dumbbellsbarbell (optional)workout benchresistance bandseated row machinelat pull down machine

Warm-Up

Pressing Strength3x

Bench Press Guidelines Weeks 1-2: Set 1 @ RPE 5-6, Set 2 @ RPE 6-7, Set 3 @ RPE 6-7.

Posterior Strength3x

Muscular Endurance3x

Conditioning3x

Fast-paced circuit. Rest 90 seconds between rounds.

Cool-Down Mobility