Deload Advanced: Day 5 Deload Advanced: Day 5

This tutorial covers every exercise you'll be doing on day 5 of week 7.

Barbell stiff-leg deadlift

Target: Hamstrings, glutes, lower back

Leg presses (low)

Target: Glutes, quads, hamstrings, calves, core

Modification – Dumbbell deadlift:

• The conventional deadlift follows a similar movement pattern, but without the machine.

Dumbbell single-leg bench hip thrust

Target: Glutes, hamstrings, quads

Dumbbell bench hip thrust

Target: Glutes, hamstrings, quads, lower back

Dumbbell bench step-ups

Target: Glutes, quads, hamstrings, calves

Dumbbell goblet squat

Target: Quads, hamstrings, glutes, calf muscles

Modification – Bodyweight squats:

• Drop the weight down or perform these with just your bodyweight.

Seated machine abduction

Target: Abductors

Modification – Dumbbell sumo squats:

• If you prefer to avoid the abduction machine, a sumo squat will hit similar muscle groups.

Seated machine adduction

Target: Adductors

Modification – Fire hydrants:

• If you prefer to avoid the adduction machine, fire hydrants will hit similar muscle groups.