2 new workouts for you to try
Another workout today.
This one is an upper/lower split.
Two sessions. Different from last time.
Use these as two of your three training days this week.
For the third — use the full body session from Week 2.
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SESSION A — LOWER BODY
Warm-Up (5 min)
Hip circle x 10 each direction
Bodyweight Romanian deadlift x 10
Lateral band walk x 15 each side
A. Barbell or Goblet Squat — 4 x 6-8
Heavier than usual today.
This is your strength set.
Focus on control and depth.
Rest 90 sec.
B. Romanian Deadlift (barbell or dumbbells) — 3 x 10
Slow on the way down. 3 seconds.
Feel the hamstring load.
Drive the hips forward at the top.
Rest 75 sec.
C. Walking Lunge — 3 x 10 each leg
Dumbbells in hand.
Long stride. Back knee skims the floor.
Stay tall through the torso.
Rest 60 sec.
D. Single Leg Glute Bridge — 3 x 12 each side
Flat on your back.
One foot on the floor, one leg extended.
Drive through the heel.
Squeeze at the top.
Rest 45 sec.
E. Suitcase Carry — 3 x 30 yards each side
One heavy dumbbell.
Don’t lean.
This is your core work.
Rest 60 sec.
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SESSION B — UPPER BODY
Warm-Up (5 min)
Arm circles x 15
Band pull-apart x 15
Face pull or rear delt raise x 12
A. Dumbbell Bench Press or Floor Press — 4 x 6-8
Heavier than usual.
Lower slow, press strong.
Rest 90 sec.
B. Barbell or Dumbbell Row — 4 x 8
Pull to the hip.
Elbows back, not out.
Control the descent.
Rest 75 sec.
C. Dumbbell Shoulder Press — 3 x 10
Sit or stand.
Press straight up.
Don’t arch your lower back.
Rest 60 sec.
D. Chest-Supported Row or Cable Row — 3 x 12
Chest on a bench if available.
Eliminate the cheat.
Full range of motion.
Rest 60 sec.
E. Dumbbell Curl + Skull Crusher (superset) — 3 x 12 each
Back to back with no rest between.
Rest 60 sec between rounds.
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How to apply progressive overload.
If the heavier sets in A felt controlled — add 5 lbs next session.
If you hit the top of the rep range — increase the weight slightly.
If form broke down — hold the weight, clean up the movement.
This is how you keep making progress week after week.
Book a free intro here and let’s make a plan together.
