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The Ultimate Full-Body Builder:
Legs, Back, Chest, and Core

This workout hits all the major muscle groups with walking lunges for strong legs 🚶‍♂️, weighted pull-ups for a powerful back 🦅, and dumbbell bench presses to sculpt your chest 💥. Add some Russian twists for core definition 🌀 and deadlifts for total-body strength 🚀. Top it off with reverse hack squats to target those glutes 🍑—you’ll feel unstoppable after this session! 👊

(Warm Up)
Stair Climbers

  • 10 -15 mins

  • Pro Tip: Keep a moderate but consistent pace. Try to avoid holding

Walking Lunges

  • Sets/Reps: 3 sets of 12 steps per leg

  • Pro Tip: Keep your chest upright, ensure your knees don’t go past your toes, and take controlled, deliberate steps to maximize muscle activation.

Weighted Pull-Ups

  • Sets/Reps: 4 sets of 5 reps

  • Pro Tip: Use a full range of motion by fully extending your arms at the bottom and bringing your chin above the bar. Add weight conservatively to maintain good form.

Dumbbell Bench Press

  • Sets/Reps: 4 sets of 8 reps

  • Pro Tip: Control the descent and focus on a slight arc in the motion to target the chest. Keep your feet planted firmly on the ground to stabilize.

Russian Twists 
(Weighted)

  • Sets/Reps: 3 sets of 20 twists (10 per side)

  • Pro Tip: Keep your core tight and your back straight. Lean back slightly to engage your abs and twist from the torso rather than your arms.

Deadlifts 
(Trap Bar)

  • Sets/Reps: 5 sets of 4 reps

  • Pro Tip: Engage your core, keep the bar close to your shins, and drive through your heels for a safe and powerful lift. Reset your stance between reps for optimal form.

Reverse Hack Squats

  • Sets/Reps: 4 sets of 10 reps

  • Pro Tip: Keep your feet positioned slightly higher on the platform to emphasize the glutes and hamstrings. Avoid locking your knees at the top of the movement.

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