How it works
Warm-up: 6 minutes: bike or brisk walk, then 2 light warm-up sets of the first lift.
Format: Straight sets. Rest fully between sets.
The workout
| Exercise and form cues | Sets / reps / time | Rest | Options |
|---|---|---|---|
| Back squat or goblet squat Brace before each rep, knees out, full foot on the floor. | 4 × 5–6 | 2–3 min | Easier: Goblet squat to a box. Harder: Add a small amount of weight each week while form stays clean. |
| Romanian deadlift Hinge from the hips, bar close to the legs, neutral spine. | 3 × 8 | 2 min | Easier: Dumbbells, shorter range. Harder: Pause just below the knee. |
| Bulgarian split squat Rear foot on a bench, torso slightly forward, control the descent. | 3 × 8 each | 90 s | Easier: Split squat with both feet on the floor. Harder: Hold dumbbells. |
| Hip thrust Upper back on a bench, chin tucked, lock out with the glutes, not the low back. | 3 × 10 | 90 s | Easier: Floor glute bridge. Harder: Barbell or 2-second hold at the top. |
| Standing calf raise Full range, pause at the top, slow lowering. | 3 × 12 | 60 s | Easier: Both legs on flat ground. Harder: Single leg on a step. |
Cool-down: 3–5 minutes of easy walking and slow breathing.
Safety notes
- Use safety pins or a spotter for heavy barbell squats.
- Leave 1–2 reps in reserve. Training to failure on heavy lifts is not needed.
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Education only, not medical advice. These workouts are general information, not a personal training or treatment plan, and are not meant to diagnose, treat, cure or prevent any condition. Check with your doctor before starting a new exercise program, especially if you are pregnant, have a heart condition, an injury or another health concern. Stop if you feel pain, dizziness or shortness of breath.