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Time Under Tension Training Plan

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Routine

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Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

Back Squat

Equipment
Barbell, Squat Rack
Sets
4
Reps
10-12
Rest
60 sec
Tempo: 4-0-1-0
Exercise 2 of 5

Dumbbell Step-Up

Equipment
Bench, Box, Dumbbells
Sets
3
Reps
10-12*
Rest
60 sec
*Per leg. Tempo: 3-0-1-0
Exercise 3 of 5

Romanian Deadlift

Equipment
Barbell
Sets
3
Reps
10-12
Rest
60 sec
Tempo: 4-0-1-0
Equipment
No Equipment
Sets
3
Reps
10-12*
Rest
60 sec
*Per leg. Tempo: 2-0-1-0
Exercise 5 of 5

Hanging Knee Raise

Equipment
Pullup Bar
Sets
3
Reps
10-12
Rest
60 sec
Tempo: 4-0-1-0
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