Strength Workout
1. Workout A:
- Barbell squats: 3 sets of 10 reps
- Barbell bench press: 3 sets of 8 reps
- Dumbbell lunges: 3 sets of 12 reps per leg
- Trap bar deadlifts: 3 sets of 6 reps
2. Workout B:
- Barbell Romanian deadlifts: 4 sets of 8 reps
- Dumbbell overhead press: 3 sets of 10 reps
- Barbell hip thrusts: 3 sets of 12 reps
- Squat rack pull-ups: 3 sets of 6 reps
3. Workout C:
- Barbell front squats: 4 sets of 6 reps
- Dumbbell bench press: 3 sets of 10 reps
- Trap bar farmer’s carries: 3 sets of 50 feet
- Squat rack shoulder press: 3 sets of 8 reps
4. Workout D:
- Barbell sumo deadlifts: 3 sets of 8 reps
- Dumbbell goblet squats: 3 sets of 12 reps
- Barbell bent-over rows: 3 sets of 10 reps
- Bench press: 4 sets of 6 reps
5. Workout E:
- Barbell lunges: 3 sets of 10 reps per leg
- Dumbbell step-ups: 3 sets of 12 reps per leg
- Trap bar deadlifts: 3 sets of 6 reps
- Squat rack push press: 3 sets of 8 reps
6. Workout F:
- Barbell back squats: 4 sets of 6 reps
- Dumbbell incline bench press: 3 sets of 10 reps
- Barbell hip thrusts: 3 sets of 12 reps
- Trap bar farmer’s carries: 3 sets of 50 feet
7. Workout G:
- Barbell Romanian deadlifts: 3 sets of 8 reps
- Dumbbell overhead press: 3 sets of 10 reps
- Squat rack pull-ups: 3 sets of 6 reps
- Bench press: 4 sets of 6 reps
8. Workout H:
- Barbell front squats: 4 sets of 6 reps
- Dumbbell bench press: 3 sets of 10 reps
- Squat rack shoulder press: 3 sets of 8 reps
- Trap bar farmer’s carries: 3 sets of 50 feet
9. Workout I:
- Barbell sumo deadlifts: 3 sets of 8 reps
- Dumbbell goblet squats: 3 sets of 12 reps
- Barbell bent-over rows: 3 sets of 10 reps
- Squat rack push press: 3 sets of 8 reps
10. Workout J:
- Barbell lunges: 3 sets of 10 reps per leg
- Dumbbell step-ups: 3 sets of 12 reps per leg
- Trap bar deadlifts: 3 sets of 6 reps
- Bench press: 4 sets of 6 reps