Lower Body Pull, Upper Body Push
A complete session pairing lower body pulling with upper body pushing. Barbell work, a kettlebell, and TRX to finish.
What you need
Barbell and plates, kettlebell, pull-up bar, TRX or suspension straps, adjustable bench.
The workout
| Exercise | Sets | Reps |
|---|---|---|
| Barbell deadlift | 3 | 6 |
| Barbell push press | 3 | 8 |
| Barbell hip thrust | 3 | 8 |
| Barbell bench press | 3 | 6 |
| B-stance kettlebell swing | 3 | 8 each side |
| Hanging leg raise | 3 | 8 |
| TRX bicep curl | 3 | 8 |
| TRX tricep extension | 3 | 8 |
Coaching notes
- Warm up first. Five to ten minutes of easy movement plus a couple of build-up sets on the first barbell lift.
- Rest 90 seconds to two minutes between the heavy barbell sets, and about 60 seconds on the TRX work.
- Pick a load where the last rep of each set is challenging but your form does not change.
- The B-stance kettlebell swing means a staggered stance, with most of the load through the front leg.
This is general fitness content, not personalized medical or clinical advice. Check with your provider before starting a new program, particularly if you are pregnant, postpartum, or working around an injury.
Want a plan built for you?
These are free and always will be. If you want something designed around your own goals, labs and schedule, start with a free 15-minute call.