Training
Workouts
A

Workout A

Strength + hypertrophy

Warm-up

Easy, don't fatigue

  1. 0110 bodyweight squats
  2. 0210 scapular push-ups
  3. 035–8 scapular pull-ups
  4. 0410 hip hinges
  5. 0510 light kettlebell swings
  6. 06Shoulder mobility

Main work

5 movements

  1. 01

    Pull-ups

    4 sets of 6–10

  2. 02

    Feet-elevated push-ups

    4 sets of 8–15

  3. 03

    Bulgarian split squats

    3 sets of 8–12 per leg

  4. 04

    Single-arm kettlebell overhead press

    3 sets of 6–10 per arm

  5. 05

    Hanging leg raises

    3 sets of 8–15