WARM UP
20 deadlift reaches + 20 mountain climbers + 10 KB gorilla rows
Then,
Stretch
Then,
Deadlifts – 3×6
ADVANCED
STRENGTH
A) 8 deadlifts
**3x – build; each set is working set**
B1) 10 single RKBS 53/35
B2) 10R/10L DB rows (heavy)
**3x – rest as needed**
C1) 12 elevated dBall hip thrusts 60/40
C2) 12 inverted BB rows
**3x – rest as needed**
D1) 15 BB curls
D2) 15 DB incline rear delt fly
**3x – rest as needed**
INTERMEDIATE
STRENGTH
A) 8 deadlifts
**3x – build; each set is working set**
B1) 10 single RKBS 44/26
B2) 10R/10L DB rows (heavy)
**3x – rest as needed**
C1) 12 elevated dBall hip thrusts 40/30
C2) 12 inverted BB rows
**3x – rest as needed**
D1) 15 BB curls
D2) 15 DB incline rear delt fly
**3x – rest as needed**
BEGINNER
STRENGTH
A) 8 KB deadlifts
**3x – build; each set is working set**
B1) 10 RKBS 26/18
B2) 10R/10L DB rows (heavy)
**3x – rest as needed**
C1) 12 elevated dBall hip thrusts 20/10
C2) 12 inverted BB rows
**3x – rest as needed**
D1) 15 BB curls
D2) 15 DB incline rear delt fly
**3x – rest as needed**