4d • General discussion
Workout of the week (10/5-10/12)
This week's workout is a progression from last week. Our goal is HYPERTROPHY. More muscle means better metabolism.
Start each workout with a 5-10 minute warm-up.
Day 1: Lower Body: Quads & Glutes
1. HEEL-ELEVATED GOBLET SQUAT
4 sets × 6–8
Elevate heels slightly on a plate or sturdy surface.
Progression: Lower for 3 seconds, then drive up.
Choose a challenging dumbbell.
Rest 60 seconds.
SUPERSET 1: 3 ROUNDS
2A. Dumbbell Romanian Deadlift
8 reps
Pause for 1 second at the bottom.
2B. Banded Lateral Walk
12 steps each direction
Rest 60 seconds.
SUPERSET 2: 3 ROUNDS
3A. Front-Foot Elevated Reverse Lunge
8/leg
Hold heavy dumbbells.
3B. Banded Glute Bridge
15 reps
Hold the final rep at the top for 10 seconds.
Rest 60 seconds.
FINISHER: 2 ROUNDS
4A. Bodyweight Bulgarian Split Squat
12/leg
Immediately into:
4B. Squat Pulses
20 reps
🔥 Your legs should be DONE.
ABS: 2 ROUNDS
Weighted Dead Bug: 8/side
Plank: 45 seconds
Day 2: Upper Body Push & Pull
1. ALTERNATING DUMBBELL CHEST PRESS
4 sets × 6–8/side
Keep one dumbbell extended while the opposite arm presses.
This increases both time under tension and core demand.
Rest 90 seconds.
SUPERSET 1: 3 ROUNDS
2A. Heavy Bent-Over Dumbbell Row
8 reps
Pause and squeeze at the top.
2B. Push-Ups
Near technical failure
Rest 60 seconds.
SUPERSET 2: 3 ROUNDS
3A. Arnold Press
8 reps
3B. Band Face Pull
15 reps
Rest 60 seconds.
SUPERSET 3: 3 ROUNDS
4A. Alternating Dumbbell Curl
8/arm
Go heavier than your typical curl.
4B. Banded Triceps Pressdown
12–15 reps
Rest 60 seconds.
UPPER-BODY FINISHER: 2 ROUNDS
Dumbbell Lateral Raise: 10 reps
Immediately into
Band Pull-Apart: 15 reps
ABS: 2 ROUNDS
Plank Dumbbell Drag: 8/side
Reverse Crunch: 12
Day 3: Posterior Chain and Full Body
1. HEAVY DUMBBELL DEADLIFT
4 sets × 5–6
This should be the heaviest weight you use all week.
If you completed all your reps last week with good form, increase your dumbbells this week.
Rest 90–120 seconds.
SUPERSET 1: 3 ROUNDS
2A. Single-Leg Dumbbell Romanian Deadlift
8/leg
2B. Banded Good Morning
15 reps
Rest 60 seconds.
SUPERSET 2: 3 ROUNDS
3A. Heavy Single-Arm Dumbbell Row
8/side
3B. Band Pull-Apart
15–20 reps
Rest 60 seconds.
SUPERSET 3: 3 ROUNDS
4A. Dumbbell Hip Thrust
8–10 reps
Go HEAVY.
4B. Banded Hip Abduction
15–20 reps
Rest 60 seconds.
FULL-BODY FINISHER: 2 ROUNDS
5A. Dumbbell Thruster
8 reps
5B. Heavy Farmer Carry
45 seconds
ABS: 2 ROUNDS
Weighted Russian Twist:10/side
Side Plank: 30 seconds/side
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Workout of the week (10/5-10/12)
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