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This one is good for building up a base of fitness. As a general rule, endurance comes before strength. And sometimes with endurance comes hypertrophy.

Place emphasis on technique! Slow, controlled, and crisp movements. Get good practice reps in.

The accessory work should get you fatigued. Try to keep as much tension on the muscle as you can throughout the whole set and embrace the muscle burn. The Rufus Deadlift is difficult. First it’s an RDL, so get a little stretch in the hamstrings. Then you squat down (like you’re in a elevator) until your hand reaches the weight. Do not reach down, squat down. You don’t want your upper body to cave.

For a second day, check Whole Body Endurance / Hypertrophy 2.

A1) Split Squat

  • 3 sets of 10-12 reps
  • Rest: 60 sec
  • 2010 tempo

Slow tempo, don't relax at the bottom

A2) 3-Point Dumbbell Row (Foot, Foot, Hand)

  • 3 sets of 10-12 reps
  • Rest: 60 sec
  • 2010 tempo

Short pause at the top. Stay long from butt to head.

B1) Single Leg Rufus Deadlift

  • 3 sets of 4-6 reps
  • Rest: 60 sec
  • 2010 tempo

Get the positions! Your legs should get very tired

B2) KB Pullover with 3 Month Breathing

  • 3 sets of 6-8 reps
  • Rest: 60 sec
  • ISO tempo

Reps = # of breaths

C) Versa Climber, Sled Push, Bike, Rower, etc

  • 6-10 sets of 30 sec reps
  • Rest: 30 sec
  • DYN tempo

Any cardio implement that you enjoy will do

D) Dead Bug

  • 3 sets of 4-5 reps
  • Rest: 30 sec
  • 151 tempo

Go out, hold for 5-count, then switch sides