Week 2: Progressive Overload & Interval Conditioning

This week builds intensity with new compound and unilateral exercises. You’ll focus on tempo control, endurance, and metabolic circuits that challenge both strength and stamina.

Day 1: Full Body Compound Burn

6 exercises

Front Squats

4 sets × 10 reps

Incline Dumbbell Press

3 sets × 10-12 reps

Single-Arm Dumbbell Row

3 sets × 12 reps per arm

Bulgarian Split Squats

3 sets × 10 reps per leg

Push Press (Dumbbell)

3 sets × 10 reps

Hanging Knee Raises

3 sets × 12-15 reps

Overview

Beginner Workouts

Advanced Workouts