Other Workouts

Flexible mixed-focus workouts built around major movement patterns with evidence-based effort targets, practical load progressions, and a balanced full-session structure for general training goals.
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Workout 1

4 exercises12 sets

General Strength and Hypertrophy Template

Quadriceps, Hamstrings, Glutes, Chest, Triceps, Front Delts, Lats, Biceps, Rear Delts, Trapezius

A mixed-focus workout template that trains squat, press, and row patterns with moderate volume, near-failure effort targets, and simple week-to-week load progression.

  1. 1
    Goblet Squat
    anatomy
    anatomy
    1Exercise

    Goblet Squat

    Rest 2m

    • 112 reps x 30 kgRIR 3
    • 210 reps x 35 kgRIR 2
    • 38 reps x 40 kgRIR 1

    Brace before each rep, keep heels planted, and finish each set with 1-3 reps in reserve.

  2. 2
    Dumbbell Bench Press
    anatomy
    anatomy
    2Exercise
    Dumbbell Bench Press

    Rest 2m

    • 112 reps x 20 kgRIR 3
    • 210 reps x 25 kgRIR 2
    • 38 reps x 30 kgRIR 1

    Use a stable setup, press through full range, and avoid flaring elbows aggressively at lockout.

  3. 3
    Dumbbell Bent Over Row
    anatomy
    anatomy
    3Exercise
    Dumbbell Bent Over Row

    Rest 1m 30s

    • 112 reps x 20 kgRIR 3
    • 210 reps x 25 kgRIR 2
    • 38 reps x 30 kgRIR 1

    Hinge first, brace hard, and avoid jerking the load with lower-back extension.

  4. 4
    Bulgarian Split Squat
    anatomy
    anatomy
    4Exercise
    Bulgarian Split Squat

    Rest 1m 30s

    • 110 reps x 15 kgRIR 3
    • 28 reps x 20 kgRIR 2
    • 38 reps x 25 kgRIR 1

    Control the lowering phase, keep front foot pressure even, and end sets with about 1-2 reps in reserve.