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 rowlat pull down

Warm-Up

Pressing Strength3x

Bench Press Guidelines Week 6: Final Strength Week. Set 1: 3 reps @ RPE 5 (warm-up), Set 2: 2 reps @ RPE 6, Set 3: 2 reps @ RPE 7, Set 4: 2 reps @ RPE 8-8.5. Optional Set 5: 4-5 reps @ 10-15% lighter than Set 4. Rest: 3+ min between sets. Treat this as a test of confidence, not a max lift. Pick something that feels heavy, but smooth and solid.

Posterior Strength3x

Muscular Endurance3x

Conditioning4x

Take a 90 sec rest in between rounds OR do 90 sec treadmill run, row, ski erg, or assault bike instead of the rest, at a pace that feels challenging but sustainable 7-8/10 RPE. You should be breathing hard, but able to start the next round within 20 sec.

Cool-Down Mobility