Full Body: Classic Strength

Build up and hone in on your strength base with intentional compound lifts like deadlifts, split squats, and incline chest presses. Working both bilateral and unilateral strength for your full body.

hamstringsgluteschestcorebiceps

dumbbellsbarbell (optional)workout bench

Warm-Up

Deadlift Strength4x

Deadlift Guidelines Week 5 - Strength Exposure. Set 1: 3 reps @ RPE 5 (warm-up), Set 2: 3 reps @ RPE 6, Set 3: 2-3 reps @ RPE 7, Set 4: 2 reps @ RPE 8, Set 5: 5 reps @ 10-15% lighter than Set 4. Rest: 3 min between sets. This week is about feeling strong with less volume (reps).

Strength B3x

Accessory2x

You're only working for 2 sets here. The goal is to make this efficient and effective. Work to your almost failure.

Hamstring Curl Machine - Drop Set Finisher3x

Instructions (1 round = 3 drops): 1. Start with a heavy-ish weight you can do for 10 reps (should feel like a solid 7-8/10 effort). 2. Reduce the weight by 10-20% and go straight into 8-10 reps. 3. Reduce again and do another 8-10 reps. 4. Rest for 60 sec. That equals 1 round. Then repeat for a total of 2-3 rounds depending on energy levels.

Cool-Down Mobility