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Start here: Review the Exercise Instruction Sheet before beginning this workout.
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| Workout Type | Equipment Needed | Duration | Difficulty |
|---|---|---|---|
| Full Body | Dumbbells | 30 min | Intermediate |
This session hits the same major muscle groups as your other full-body day, but in a different order with heavier compound lifts and less rest — the kind of progressive overload that keeps your body adapting instead of plateauing. Expect more time under tension here, especially through the posterior chain.
| Exercise | Sets | Reps | Weight | RPE |
|---|---|---|---|---|
| Dumbbell Deadlift | 4 | 8-10 | ___ | ___ |
| Dumbbell Bench Press (Floor) | 4 | 8-10 | ___ | ___ |
| Walking Lunge | 3 | 10-12 per leg | ___ | ___ |
| Single-Arm Dumbbell Row | 3 | 10-12 per side | ___ | ___ |
| Dumbbell Lateral Raise | 3 | 12-15 | ___ | ___ |
| Bicycle Crunch | 2 | 15-20 | — | ___ |
<aside> 💡 Form Tip: On the dumbbell deadlift, push your hips back first — the dumbbells should travel close to your shins the whole way down. If you feel this more in your lower back than your hamstrings and glutes, that's your neural adaptation phase talking. Drop the weight a notch and groove the pattern first.
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<aside> 🍗 Protein Pairing: A 4-set session like this one chews through muscle protein fast, so refuel with the Sheet-Pan Turkey Meatballs with Marinara from Metabolism Boost Recipes — a solid protein hit to support real repair, not just calories.
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Next time: if every set landed at RPE 7 or below across the board, add 5-10 lbs to your compound lifts before your next session.