Workout
- Bulgarian split squat — 3 × 8–15 each leg.
- Dumbbell Romanian deadlift — 3 × 8–15.
- Goblet squat — 2–3 × 10–20.
- Single-leg glute bridge — 2–3 × 10–20 each side.
Effort target
Most working sets should finish with roughly 0–3 good reps left. If 25 lb dumbbells are easy for 20+ reps, use a harder variation or eventually increase load.
Exercise video demonstrations
Each movement in the workout has a visual reference below.
Bulgarian split squatVideo reference: Squat University
▶ Watch demoDumbbell Romanian deadliftVideo reference: NASM
▶ Watch demoGoblet squatVideo reference: NASM
▶ Watch demoSingle-leg glute bridgeVideo reference: Physical-therapy demonstration
▶ Watch demoExternal videos are provided as visual form references. Lean Protocol is not affiliated with the video creators unless explicitly stated.