Foundation
Session B
Whole body — hinge, press, pull
Whole bodyRoughly 40 minutes5 exercises
The work
| Exercise | Sets × reps |
|---|---|
| Deadlift or trap-bar deadlift | 3 × 5 |
| Overhead press | 3 × 6–8 |
| Lat pulldown or assisted pull-up | 3 × 8–10 |
| Split squat | 2 × 8 each side |
| Dead bug | 2 × 8 each side |
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Equipment used
BodyweightBarbellMachine
What the exercises above call for. Most lines have a substitute — a dumbbell for a barbell, a band for a machine — and swapping one is not falling short of anything.