WORKOUT 15 - Strength & Volume - Straight Sets

Published on 19 January 2026 at 10:34

Focus: Build muscle endurance and strength with higher rep counts.

Exercises: Push-Up [21], Short-Lever Inverted Curl [3], Skater Squat [123], Diamond Triceps Push-Up [7], Bulgarian Split Squat [137], Scapular Shrug [106]

BEGINNER

(Approx. 45-55 min)

Warm-up: 5 min light cardio.

Workout: 3 sets of 12-15 reps per exercise, 60-90s rest.

 

  • Push-Up [21]: 3 sets, 12-15 reps

  • Modified Inverted Row [100]: 3 sets, 12-15 reps

  • Sumo Squat [109]: 3 sets, 15-20 reps

  • Short-Lever Triceps Push-Up [8]: 3 sets, 10-12 reps

  • Static Lunge [127]: 3 sets, 12-15 reps per leg

  • Corner Scapular Shrug [107]: 3 sets, 15-20 reps

 

Cool-down: 5 min stretching.

MEDIUM

(Approx. 50-60 min)

Warm-up: 5-7 min dynamic warm-up.

Workout: 4 sets of 12-15 reps per exercise, 60s rest.

  • Wide-Width Push-Up [22]: 4 sets, 12-15 reps

  • Short-Lever Inverted Curl [3]: 4 sets, 10-12 reps

  • Skater Squat [123]: 4 sets, 8-10 reps per leg

  • Diamond Triceps Push-Up [7]: 4 sets, 10-12 reps

  • Bulgarian Split Squat [137]: 4 sets, 8-10 reps per leg

  • Scapular Shrug [106] (hanging): 4 sets, 10-12 reps

 

Cool-down: 7-10 min stretching.

ADVANCED 

(Approx. 55-60 min)

Warm-up: 7-10 min dynamic warm-up.

Workout: 5 sets of 10-12 reps per exercise, 90s rest.

  • One-Arm Push-Up [29] (self-assisted): 5 sets, 5-8 reps per side

  • Long-Lever Inverted Curl [4]: 5 sets, 8-10 reps

  • Skater Squat With Knee Raise [124]: 5 sets, 10-12 reps per leg

  • Diamond Triceps Push-Up [7] (feet elevated): 5 sets, 12-15 reps

  • Bulgarian Split Squat [137] (with deficit): 5 sets, 10-12 reps per leg

  • Pull-Up [94] (scapular focus): 5 sets, 8-10 reps (slow & controlled)

Cool-down: 10 min stretching.

Rating: 0 stars
0 votes

«