Soviet Strength Workout B: Hinge + Bench
The Workout
| Exercise | Sets | Reps | Load | Upper Body | Lower Body | Core |
|---|---|---|---|---|---|---|
| Deadlift | 5 | 3 | Heavy | Upper back, Lower back, Traps, Forearms | Glutes, Hamstrings, Quads | Bracing |
| Bench Press | 5 | 5 | - | Chest, Triceps, Shoulders | - | Stabilization |
| Barbell Row | 5 | 5 | - | Lats, Traps, Rear delts, Biceps | - | Isometric |
| Hanging Leg Raises | 3 | 10-15 | - | Grip | Hip flexors | Lower abs, Obliques |
| Inverted Row | 5 | 5 | - | Upper back, Lats, Biceps | - | - |
Progression
- Add +2.5 kg each week if all sets are completed. For deadlifts, prioritize technique.
- A clean lift at moderate weight beats a sloppy lift at max weight every time.