C

Weekly program

Workout Split

Four sessions a week, dumbbells and kettlebells only, all weights in pounds. Keep every working set around RPE 7-8 and add weight when the top of the range feels smooth.

Day 1RPE 7-8

Lower Body

Squat and hinge pattern, glutes and legs

  • 01Goblet Squat (KB)3 x 12
  • 02Romanian Deadlift (DB)3 x 10
  • 03Reverse Lunge (DB)3 x 10 / leg
  • 04Glute Bridge (DB)3 x 12
  • 05Standing Calf Raise (DB)3 x 15
Day 2RPE 7-8

Upper Body Push

Chest, shoulders and triceps

  • 01Floor Press (DB)3 x 10
  • 02Shoulder Press (DB)3 x 10
  • 03Push Up3 x 12
  • 04Lateral Raise (DB)3 x 12
  • 05Tricep Extension (DB)3 x 12
Day 3RPE 7-8

Upper Body Pull

Back and biceps

  • 01Bent Over Row (DB)3 x 10
  • 02One Arm Row (KB)3 x 10 / arm
  • 03Renegade Row (DB)3 x 8 / arm
  • 04Bicep Curl (DB)3 x 12
  • 05Face Pull (DB)3 x 15
Day 4RPE 7-8

Full Body + Core

Kettlebell power and core stability

  • 01Kettlebell Swing (KB)3 x 15
  • 02Thruster (DB)3 x 10
  • 03Plank Shoulder Tap3 x 12
  • 04Russian Twist (KB)3 x 15
  • 05Dead Bug3 x 10 / side
Log Today's Workout