The four-movement template
Goblet squat
3 sets of 8–15. Controlled depth you can own.
Dumbbell Romanian deadlift
3 sets of 8–15. Hinge at the hips and keep the weights close.
Dumbbell floor press
3 sets of 8–15. Pause lightly on the floor and press.
One-arm dumbbell row
3 sets of 8–15 per side with a stable torso.
Progression
Add reps until you reach the top of the range with good form, then use a harder variation, slower tempo or more load when available.
Exercise video demonstrations
Not sure what a movement should look like? Open the matching demonstration in a new tab.
Goblet squatVideo reference: NASM
▶ Watch demoDumbbell Romanian deadliftVideo reference: NASM
▶ Watch demoDumbbell floor pressVideo reference: Samson Physical Therapy
▶ Watch demoOne-arm dumbbell rowVideo reference: NASM
▶ Watch demoExternal videos are provided as visual form references. Lean Protocol is not affiliated with the video creators unless explicitly stated.