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Full-body strength B

Today's Guidance

51 min

Build strength

This strength day trains the movements your plan is built around.

Main lift

Hip Thrust

4 sets · 8-12 reps · RPE 6-7 (vigorous to hard)

Your main lift today — the big compound that drives the session's adaptation, so attack it first while you're freshest.

Today — how to progress: When the top of the rep range feels controlled on every set, add a small amount of load next session — reps first, then weight.

  1. Step 1 of 6 · Warm-upMobility FlowView

    Coach guidance

    • Move smoothly through, ~5–8 min: cat–cow x8
    • world's-greatest-stretch x5/side
    • hip circles x10/side
    • arm & shoulder circles x10. Full range of motion, no bouncing or grinding.
    Target effort
    RPE 4 (light)
    Aim for
    5-8 minutes

    Log your result

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  2. Step 2 of 6 · Main workNow

    Barbell Hip Thrust

    Coach guidance

    • Set up with your upper back against a bench, feet flat on the floor, hip-width apart, knees bent at 90 degrees at the top.
    • Place a barbell pad across your hips for comfort, then roll the barbell over your hips.
    • Initiate the movement by driving through your heels, extending your hips towards the ceiling.
    • Squeeze your glutes powerfully at the top, ensuring your body forms a straight line from shoulders to knees.
    • Keep your chin tucked slightly, maintaining a neutral spine throughout the movement.
    • Control the descent, lowering your hips back towards the floor without fully resting the weight.
    Target effort
    RPE 6-7 (vigorous to hard)
    Aim for
    8-12
    Target weight
    Choose a load that leaves 2–3 reps in reserve at the target RPE.
    Rest between sets
    2 min
    Last time4 × 12 @ 70 kg (RPE 8)
    Coach tip for today

    Try 72.5 kg × 12

    Completed the top of the rep range — add 2.5 kg and rebuild from 12 reps.

    Log your result

    Enter the weight you used — note any per-set differences (e.g. 60/65/65 kg) in the notes.

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  3. Step 3 of 6 · Main workDumbbell Shoulder PressView

    Coach guidance

    • Brace the core and avoid arching the lower back.
    • Start with dumbbells at shoulder height, elbows slightly in front.
    • Press up and slightly together until arms are nearly locked.
    • Lower under control to the start.
    Target effort
    RPE 6-7 (vigorous to hard)
    Aim for
    8-12
    Target weight
    Choose a load that leaves 2–3 reps in reserve at the target RPE.
    Rest between sets
    2 min
    Last time4 × 12 @ 24 kg (RPE 8)
    Coach tip for today

    Try 26.5 kg × 12

    Completed the top of the rep range — add 2.5 kg and rebuild from 12 reps.

    Log your result

    Enter the weight you used — note any per-set differences (e.g. 60/65/65 kg) in the notes.

    Create your free account to save your training.

  4. Step 4 of 6 · Main workLat PulldownView

    Coach guidance

    Retract scapulae before pulling. Drive elbows toward hips. Bar to upper chest.

    Target effort
    RPE 6-7 (vigorous to hard)
    Aim for
    8-12
    Target weight
    Choose a load that leaves 2–3 reps in reserve at the target RPE.
    Rest between sets
    1 min 45 sec
    Last time4 × 12 @ 60 kg (RPE 8)
    Coach tip for today

    Try 62.5 kg × 12

    Completed the top of the rep range — add 2.5 kg and rebuild from 12 reps.

    Log your result

    Enter the weight you used — note any per-set differences (e.g. 60/65/65 kg) in the notes.

    Create your free account to save your training.

  5. Step 5 of 6 · AccessoryWalking LungesView

    Coach guidance

    • Keep your torso upright and core engaged.
    • Step far enough forward to ensure your front knee stays over your ankle.
    • Descend until both knees form a 90-degree angle.
    • Push through the heel of your front foot to initiate the next step.
    • Control the movement; avoid rushing.
    Target effort
    RPE 6-7 (vigorous to hard)
    Aim for
    10-12
    Target weight
    Choose a load that leaves 2–3 reps in reserve at the target RPE.
    Rest between sets
    1 min 15 sec
    Watch demo

    Log your result

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  6. Step 6 of 6 · CooldownHip Mobility FlowView

    Coach guidance

    • Move slowly through each position, breathing steadily.
    • Work to a gentle stretch, never sharp pain.
    • Keep the spine long rather than rounding.
    • Spend a little longer where you feel the most restriction.
    Target effort
    RPE 4 (light)
    Aim for
    3-5 minutes

    Log your result

    Create your free account to save your training.

This is an example plan for illustration only — it is not medical advice and is not personalized to your injuries, limitations, or training history. Build your own plan to get coaching tailored to you.

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