Build Block:
Full-Body Bodybuilding Workout – “The Pillar”
🔁 Format: Supersets (no rest between movements, rest 60–90 seconds between rounds)
🎯 Focus: Full-body muscle development, symmetry, and controlled tempo
Superset A: Posterior Chain + Pull (3–4 rounds)
10 Barbell Romanian Deadlifts (Tempo: 30X1 – stretch hamstrings)
10–12 Dumbbell Bent-Over Rows (palms facing, squeeze at top)
Superset B: Quads + Push (3 rounds)
12 Dumbbell Front-Rack Goblet Squats (Tempo: 21X1)
10 Dumbbell Seated Arnold Press (slow control on the way down)
Superset C: Core + Arms (3 rounds)
15 Weighted Sit-Ups (DB at chest or behind head)
12 Alternating Dumbbell Curls (strict, full range)
12 Dumbbell Overhead Triceps Extensions (or Skull Crushers)
Finisher (Optional): Grip & Burn
2 Rounds for Quality:
50ft Double DB Farmers Carry (heavy)
30sec Plank Hold (add DB on back if advanced)
15 DB Shrugs (Pause at top)
⏱ Total Time: ~35–45 minutes
💡 Tips:
Focus on time under tension, not just reps.
Controlled breathing during each lift.
Prioritize quality movement over load—this is about building muscle, not intensity.
Burn Block:
20-Minute Flow (move continuously, steady pace – not for rounds)
🏃♂️ Start With:
400m Easy Jog or Brisk Walk (outside)
→ Focus on nasal breathing, relaxed arms, upright posture
Back Indoors:
10 Dumbbell RDLs (light weight, slow tempo 30X1)
10 Scapular Push-Ups (shoulder reset, no full reps)
8 Goblet Squats (light DB or KB)
30 sec Side Plank (each side)
50ft Farmer’s Carry (light to moderate DBs or KBs)
10 Slow Sit-Ups or 20-sec Hollow Hold
🏃♀️ Then at the 12–15 minute mark:
200–400m Easy Jog or Walk Outside Again
→ Use this second jog as a “flush” to stay in Zone 2
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