This is a strength-building routine split into two workouts. Aim to complete 3-4 workouts per week, alternating between A and B. A day of rest is recommended between each workout. On your rest days, you can do cardio, go for a walk, or take it easy.
Workout A
Number of exercises: 6
Time: 45 minutes
Barbell Squat (Glutes/Legs)
3 sets x 5 reps
Barbell Glute Bridge Two Legs on Bench
4 sets x 10 reps
Barbell Bench Press
3 sets x 10-15 reps
Dumbbell Single Arm Overhead Carry (Shoulders)
4 sets x50 steps - two sets on each side
Barbell Bent Over Row (Back)
4 sets x 10 reps
Seated Row (Back)
2 sets x 8 reps
Workout B
Number of exercises: 6
Time: 45 minutes
Deadlift (Glutes/Legs)
3 sets x 5 reps
Barbell Rear Lunge (Glutes/Legs)
4 sets x 10 reps
Barbell Seated overhead press
3 sets x 5 reps
Sled Push (Full Body)
4 sets x50 steps
Dumbell Chest Press (Chest)
2 sets x 8 reps
Face pull (Back/Shoulders)
2 sets x 12 reps