Workout Plans
  • Goal: Hypertrophy, Burn Fat, Increase Strength
  • Skill level: Beginner
  • Duration: 6 Weeks
  • Days per week: 4-6
  • Type: Strength Training
The 2016 Starter's Guide Workout Program thumbnail

Day 30 : Workout B

Duration 60 min
Exercises 6
Equipment Yes

For each A and B exercise pairing, go back and forth between the two moves one set at a time—similar to a superset, only with full rest between exercises.

Optional: Complete one of the three weekly cardio workouts; Click here for details.

Exercise 1A

Goblet Squat How to
goblet-sg thumbnail
3 sets
*8 reps
2-3 min rest
*Perform each set as a drop set. Do 8 reps for the 1st set of goblet squats with your estimated 8-rep max. Then, drop the weight about 20–30% and do 8 more reps. Repeat one more time. That’s one set. Do this twice more with 2-3 min of rest between sets.

Exercise 1B

Hanging Leg Raise How to
leg-raise thumbnail
3 sets
10 reps
1-2 min rest

Exercise 2A

Romanian Deadlift How to
sg-rdl thumbnail
3 sets
12, 10, 8 reps
2-3 min rest

Exercise 2B

Standing Calf Raise How to
standing-calf-raise-sg thumbnail
3 sets
*20, 15, 10 reps
2-3 min rest
*Perform each set as a drop set. Do 20 reps for the 1st set with your max weight. Then, immediately drop the weight about 20%-30% and do 15 reps. Drop weight again and do 10 reps. That’s one set. Do this 2 more times with 2-3 minutes rest between each.

Exercise 3A

Walking Lunge How to
walking-lunge-sg thumbnail
3 sets
10 (each leg) reps
1-2 min rest

Exercise 3B

Seated Leg Curl How to
seated-leg-curl-sg thumbnail
3 sets
10-12 reps
1-2 min rest