| Section | Exercise | Sets × Reps | Notes |
|---|---|---|---|
| Complex Warm-up | |||
| Barbell/Dumbbell Circuit | Hang clean | 3 rounds × 8 reps each | Use light moderate weight Minimal rest between exercises 60-90 sec rest between rounds |
| Front squat (optional) | |||
| Push press | |||
| Bent-over row | |||
| Main Lifts | |||
| Main Lift 1A | Single-leg Dumbbell Romanian deadlift | 3 × 8 - 12 | Focus on hip hinge, 60 sec rest |
| Main Lift 1B | Dumbbell bench press | 3 × 12 | Emphasize chest/triceps, 60 sec rest |
| Main Lift 2A | Full squat | 3 × 8 - 12 | Moderate Weight, 60 sec rest |
| Main Lift 2B | Dumbbell upright rows | 3 × 8 - 12 | 60 sec rest |
| Main Lift 3 | Plank variations | 3 × 60 - 90 sec | 60 sec rest |
| Finisher | |||
| Metabolic | Dumbbell Curls/Triceps Extension | 3 sets × 20 sec | 20 sec curls/20 sec extension, then rest for 60 sec |
| Section | Exercise | Sets × Reps | Notes |
|---|---|---|---|
| Complex Warm-up | |||
| Dumbbell/Kettlebell Circuit | Renegade rows | 3 rounds 8 reps each (except carry) |
45 sec for carries Minimal rest between exercises 60-90 sec between rounds |
| Dumbbell Clean and press | Goblet squat | ||
| Farmer's carry | |||
| Main Lifts | |||
| Main Lift 1A | Trap bar or conventional deadlift | 3 × 8-10 | 60 sec rest |
| Main Lift 1B | Dumbbell shoulder press | 3 × 8-10 | 60 sec rest |
| Main Lift 2A | Reverse lunge (or Bulgarian split squats) | 3 × 8-10 each leg | Dumbbells at sides, 60 sec rest |
| Main Lift 2B | Lat Pulldowns | 3 × 8-10 | Full range of motion, 60 sec rest |
| Finisher | |||
| Metabolic | Dumbbell Curls/Dips (or triceps extension) | 3 × 20 sec | |