Workout
Fri Mar 06, 2026 · started 13:06 · completed 13:06
Duration
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Front Squat
Quads
Barbell
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height.
Watch form video on Fitbod ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| May 20 | 65.0lb | 6 |
| May 20 | 65.0lb | 6 |
| May 20 | 65.0lb | 6 |
| May 20 | 65.0lb | 6 |
| Jul 11 | 45.0lb | 12 |
| Jul 11 | 45.0lb | 12 |
| Jul 11 | 45.0lb | 12 |
| Jul 11 | 45.0lb | 12 |
| Aug 26 | 60.0lb | 10 |
| Aug 26 | 60.0lb | 10 |
| Aug 26 | 50.0lb | 5 |
| Aug 26 | 45.0lb | 5 |
▶
Barbell Hip Thrust
Glutes
Barbell
Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs.
Watch form video ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| May 13 | 25.0lb | 8 |
| May 13 | 25.0lb | 8 |
| May 13 | 25.0lb | 8 |
| Jun 18 | 140.0lb | 8 |
| Jun 18 | 140.0lb | 8 |
| Jun 18 | 140.0lb | 8 |
| Jun 18 | 140.0lb | 8 |
| Jul 09 | 150.0lb | 8 |
| Jul 09 | 150.0lb | 8 |
| Jul 09 | 150.0lb | 8 |
▶
Dumbbell Bulgarian Split Squat
Quads
Dumbbell
Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs). Position your legs using a shoulder width medium stance with the toes slightly pointed out.
Watch form video ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| Dec 03 | 25.0lb | 10 |
| Dec 03 | 25.0lb | 10 |
| Dec 03 | 25.0lb | 10 |
| Dec 05 | 25.0lb | 8 |
| Dec 05 | 25.0lb | 8 |
| Dec 05 | 25.0lb | 8 |
| Jan 09 | 25.0lb | 10 |
| Jan 09 | 25.0lb | 10 |
| Jan 09 | 25.0lb | 10 |
Cable Hip Adduction
Adductors
Cable
Recent history
| Date | Weight | Reps |
|---|---|---|
| Jun 09 | 35.0lb | 10 |
| Jun 09 | 35.0lb | 10 |
| Jun 25 | 40.0lb | 8 |
| Jun 25 | 40.0lb | 8 |
| Jun 25 | 40.0lb | 8 |
| Jun 30 | 30.0lb | 10 |
| Jun 30 | 30.0lb | 10 |
Cable Hip Abduction
Abductors
Cable
Recent history
| Date | Weight | Reps |
|---|---|---|
| Jul 07 | 40.0lb | 8 |
| Jul 07 | 40.0lb | 8 |
| Aug 06 | 40.0lb | 8 |
| Aug 06 | 40.0lb | 8 |
| Aug 06 | 40.0lb | 8 |
| Aug 13 | 40.0lb | 10 |
| Aug 13 | 40.0lb | 10 |
| Aug 13 | 40.0lb | 10 |
Post-workout nutrition
(heavy, 13050lb total volume) Heavy tonnage. Prioritize protein + carbs within 60 minutes if possible.
- Protein: 40g
- Carbs: 95g
- ~Calories: 675
Examples:
- ~40g protein from chicken/fish/tofu/Greek yogurt + ~95g carbs from rice/potatoes/oats
- Or: 2 scoops whey + a banana + a turkey-and-rice bowl
- Or: salmon + sweet potato + green vegetables
Heuristic guidance, not medical advice.