28 Days to Redemption Training Plan

Exercise 1 of 6

Barbell Deadlift

Equipment

Barbell

Sets

4

Reps

12-15

Rest

--

Play How to

Rest-pause on last set

Exercise 2 of 6

Barbell Front Squat

Equipment

Barbell, Squat Rack

Sets

4

Reps

16-20

Rest

--

Play How to

Drop set on last set

Exercise 3 of 6

Dumbbell Walking Lunge

Equipment

Dumbbells

Sets

4

Reps

16-20

Rest

--

Rest-pause on last set

Exercise 4 of 6

Dumbbell Step-Up

Equipment

Bench, Box, Dumbbells

Sets

4

Reps

12-15*

Rest

--

Play How to

*Alternate legs with no rest until all 4 sets are complete for both legs.

Exercise 5 of 6

Seated Calf Raise

Equipment

Bench

Sets

5

Reps

16-20

Rest

<30 sec

Play How to

Drop set on last set

Exercise 6 of 6

Standing Calf Raise

Equipment

Box

Sets

5

Reps

25-30

Rest

<30 sec

Play How to

Rest-pause on last set