TODAY'S
WORKOUT
Lower Build Lockstep
Thu, 5 November 2026
35 minutes, plus 6 minutes with Optional Control Circuit
Hypertrophy, lower-body strength and shoulder stability
Kettlebell, with dumbbell and bodyweight options, plus mat if needed
Warm-Up - Build the Base
Duration: 7 minutes
Instructions: Complete 1–2 rounds. Raise the temperature before moving into slower strength work.
Complex 1 — Lower Build Sets
Approx. 18 minutes
Format: Strength circuit
Scheme: 3 rounds of 6 exercises. Rest 20 seconds between exercises and 60 seconds between rounds.
Complex 2 — Stability Flow
Time: 6 minutes
Format: Flow
Scheme: 45s work / 15s transition × 2 rounds
Beginner Level
Complete 2 rounds of Lower Build Sets.
Complete 1 round of Stability Flow.
Reduce the load and range wherever needed.
Skip the optional section first.
Intermediate / Advanced Options
Option 1: Add a fourth round to Lower Build Sets.
Option 2: Use a 3-second lowering phase on the sumo deadlift, rack squat and squeeze press.
Option 3: Complete a third round of Stability Flow.
Option 4: Add the Optional Control Circuit.
Optional Control Circuit
Time: 6 minutes
Format: Intervals
Scheme: 40s work / 20s transition × 2 rounds
Cool-Down — Build Down
Duration: 4 minutes
Focus & Benefits
Builds lower-body strength and muscle through controlled hinging, squatting and glute work while balancing the session with pressing, pulling and shoulder stability. The slower pace makes Thursday muscular rather than cardiovascular.
Pro Tip: Use Thursday to create tension rather than speed. If the reps start moving faster because you are tired, lighten the load instead.
+Free Nutrition Guide