Build upper body strength and size with this push/pull workout.
Access, complete, and track this workout in our training app or with our downloadable PDF.
This workout blends strength and hypertrophy training, built around two major barbell lifts—Bench Press and Romanian Deadlifts—paired with core work. You’ll open with high-volume bench press sets and progressive RDL warm-ups before moving into heavy working sets, then finish with focused core training. You’ll need a space that’ll allow you to work with two barbells back to back, one for bench press and one for Rdls. If you can only work with one barbell at a time, try this variation instead.
Designed for athletes and experienced lifters (ideally those who can bench at least 205 lbs), this workout develops chest & arms, hamstrings, and core strength while also driving upper body muscle growth.
This workout can be done in any gym with a barbell, bench, and basic core equipment. This workout uses percentages of your 1-Rep Max, but you don’t need to know your max. You can just select weights using perceived exertion.
Focus: Chest & hamstrings, hypertrophy and strength
Workout Duration: About 1 hour
Workouts: 1 workout
Level: Intermediate-Advanced
Access Options:
- One-Time Purchase: 1-week app access
- Workout Library Membership: 4-weeks app access
Equipment Needed: Bench, barbell, pull-up bar, dumbbells or medicine ball
Barbell
Dumbbells
Exercise Bench
Pull-up Bar
