Strength
Day 1 — Squat focus
Lower body strength
Lower bodyRoughly 55 minutes4 exercises
The work
| Exercise | Sets × reps |
|---|---|
| Back squat | 3 × 5 @ ~80% 1RM |
| Bench press | 3 × 5 @ ~80% 1RM |
| Barbell row | 3 × 6–8 |
| Hanging knee raise | 2 × 8–12 |
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Equipment used
BarbellBodyweight
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.