Reps: 8, 8, 8, 8, as many as possible
Rest: 120–180 sec
Grab the bar as far apart as is comfortable and step under it. Squeeze your shoulder blades together and nudge the bar out of the rack. Step back and stand with your feet at shoulder width and your toes turned slightly outward. Take a deep breath and bend your hips back and then bend your knees to lower your body as far as possible.
Do 4 sets of 8 reps, and then use 75% of that load on your fifth set and do as many reps as possible. In between your first two sets only, perform the goblet squat and hip mobility during your rest period.
1.2 GOBLET SQUAT WITH PRYING
Hold a dumbbell (or kettlebell) by one of its ends under your chin with both hands. Stand with feet at shoulder width and toes turned out slightly. Take a deep breath and bend your hips back. Lower your body as far as possible without losing the arch in your lower back. Now push your elbows into your knees and squeeze your knees into your elbows so you feel tension in the legs.
Do this for 5 seconds and then relax. You’ll sink deeper into the stretch. That’s one rep.
1.3 HIP MOBILITY
Reps: 30–60 sec (each leg)
Put the top of your right foot on a bench behind you and allow your body to sink into a deep lunge so you feel a stretch in the front of your hip. Then turn around and place the bottom of your right foot on the bench. Lower into a lunge and hold the stretch. Now push your right knee onto the bench so your lower leg lies flat and bend forward to feel the stretch.
Hold each position at least 10 seconds and then repeat the whole sequence on the other leg.
2.1 ROMANIAN DEADLIFT
Rest: 0 sec
Hold the bar at shoulder width and stand with feet hip-width apart. Bend your hips back and bend your knees slightly as you lower your torso toward the floor. Go as far as you can without losing the arch in your lower back. Squeeze your glutes and extend your hips to come up.
2.2 DUMBBELL SPLIT SQUAT
Reps: 15 (each leg)
Rest: 0 sec
Hold a dumbbell with both hands under your chin and stand with feet staggered. Bend both knees and lower your body until your rear knee nearly touches the ground.
Rest: 90–120 sec
Hang from a pullup bar with hands at shoulder width and palms facing you. Pull yourself up until your chin is over the bar.
Reps: 50 total (each leg)
Rest: As needed
Put one foot on a bench or box so your thigh is parallel to the floor. Step up onto the box, pushing through your heel, but let the trailing leg hang off the box. Take 3 to 5 seconds to lower yourself back down to the ground, keeping your weight on the front leg. Perform 50 reps, resting as needed.
4 EMPTY BAR CURL
Reps: 100 total
Rest: As needed
Hold an empty barbell with hands at shoulder width and palms facing up. Keeping your upper arms against your sides, curl the bar. Do 100 reps, resting as needed.