View this plan on Fitain

Full body - Posterior chain focus

1) Deadlifts 2) pull ups 3) Dumbell RDL’s 4) DB SA shoulder press 5) SL glute bridge 6) Farmers walk 7) KB pullovers

  • 1 hour
  • Intermediate
  • Trapezius · Shoulders · Upper Back · Abdominals · Lower Back · Glutes · Hamstrings · Full Body

Interests

Build muscle Strength & conditioning Strength Toning

Anatomy

Equipment

Don't have the equipment you need? Click to order from one of our affiliated partners.

Barbell

Pull Up Bar

Dumbbell

Kettlebell

Bench

Want more plans like this?

Download Fitain today to find, create, share and complete plans just like this one - all for FREE!

Exercises

Warm up

Thread the Needle
Beginner
Upper Back
Set Time (s)
1 6

Main workout 1 of 3

1) Deadlifts 2) pull ups 3) Dumbell RDL’s 4) DB SA shoulder press 5) SL glute bridge 6) Farmers walk 7) KB pullovers

Barbell Conventional Deadlift
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 8 30
Assisted Pronated Grip Pull Ups using Band Resistance
Intermediate
Upper Back
Set Reps
1 8
Single Leg Deadlift Unsupported with Dumbbells
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 8 10
Seated Single Arm Neutral Grip Dumbbell Shoulder Press
Beginner
Shoulders
Set Reps Weight (kg)
1 8 6
Hip Raise (One Leg)
Intermediate
Hamstrings | Quadriceps | Glutes
Set Reps
1 8
Kettlebell Farmers Walk
Beginner
Full Body
Set Weight (kg) Time (s)
1 20 4
Kettlebell Floor Pull Over
Intermediate
Chest
Set Reps Weight (kg)
1 8 8

Main workout 2 of 3

Barbell Conventional Deadlift
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 - -
Assisted Pronated Grip Pull Ups using Band Resistance
Intermediate
Upper Back
Set Reps
1 8
Single Leg Deadlift Unsupported with Dumbbells
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 8 10
Seated Single Arm Neutral Grip Dumbbell Shoulder Press
Beginner
Shoulders
Set Reps Weight (kg)
1 8 6
Hip Raise (One Leg)
Intermediate
Hamstrings | Quadriceps | Glutes
Set Reps
1 8
Kettlebell Farmers Walk
Beginner
Full Body
Set Weight (kg) Time (s)
1 20 4
Kettlebell Floor Pull Over
Intermediate
Chest
Set Reps Weight (kg)
1 8 8

Main workout 3 of 3

Barbell Conventional Deadlift
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 - -
Assisted Pronated Grip Pull Ups using Band Resistance
Intermediate
Upper Back
Set Reps
1 8
Single Leg Deadlift Unsupported with Dumbbells
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 8 10
Seated Single Arm Neutral Grip Dumbbell Shoulder Press
Beginner
Shoulders
Set Reps Weight (kg)
1 8 6
Hip Raise (One Leg)
Intermediate
Hamstrings | Quadriceps | Glutes
Set Reps
1 8
Kettlebell Farmers Walk
Beginner
Full Body
Set Weight (kg) Time (s)
1 20 4
Kettlebell Floor Pull Over
Intermediate
Chest
Set Reps Weight (kg)
1 8 8

Created by

Rachel Potter Fitness
Personal trainer

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Learn more

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.