1Exercise
Barbell Back Squat (Plate-Loaded)
Rest 3m
- 18 reps x 52.5 kgRIR 3
- 28 reps x 52.5 kgRIR 2
- 38 reps x 52.5 kgRIR 1
Brace, keep full-foot pressure, and maintain depth consistency before progressing load.
Full Body Workouts With Plate
Plate-oriented full-body workouts that combine plate-loaded compounds with simple accessory and core work, using evidence-informed effort targets, realistic kilogram load examples, and clear progression rules.
Set load units
Workout 1
5 exercises15 sets
Full Body Plate-Loaded Strength and Hypertrophy
Quadriceps, Hamstrings, Glutes, Chest, Lats, Biceps, Rear Delts, Trapezius, Abdominals
A full-body template built around plate-loaded squat, hinge, push, pull, and trunk-rotation patterns with stable straight sets and RIR-based progression.
- 1
- 2
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2ExerciseRomanian Deadlift (Plate-Loaded)
Rest 2m 30s
- 110 reps x 45 kgRIR 3
- 210 reps x 45 kgRIR 2
- 310 reps x 45 kgRIR 1
Hinge with a soft knee bend, keep lats tight, and stop where lumbar position remains neutral.
- 3
3ExercisePlate Press
Rest 2m
- 110 reps x 12.5 kgRIR 3
- 210 reps x 12.5 kgRIR 2
- 310 reps x 12.5 kgRIR 1
Use a stacked ribcage and pelvis, press in a smooth path, and avoid leaning back to finish reps.
- 4
- 110 reps x 40 kgRIR 3
- 210 reps x 40 kgRIR 2
- 310 reps x 40 kgRIR 1
Set the torso angle before each set, pull elbows toward hips, and keep the trunk braced.
- 5
5ExerciseRussian Twist (Plate)
Rest 1m 15s
- 120 reps x 5 kgRIR 3
- 220 reps x 5 kgRIR 2
- 320 reps x 5 kgRIR 1
Rotate through the thoracic spine, keep the pelvis stable, and reduce load if trunk control drops.