Before you start: open your 21-Day Tracker and use the Workout B page to record your weights and reps.

Workout B: Pull + Posterior Chain

Workout B focuses on your back, glutes, hamstrings and pulling strength.

The goal is to build strength through the back of the body and keep momentum moving.

Warm-up

Complete:

• 5 minutes light cardio
• 10 glute bridges
• 10 hip hinges
• 10 band pull-aparts or light rows
• 10 bodyweight lunges or split squats each side

Main workout

1. Deadlift Variation or Hip Thrust

3 sets x 6–8 reps

Choose one:

• Trap bar deadlift
• Romanian deadlift
• Rack pull
• Hip thrust

Use the option you can perform safely and confidently.

Rest 120 seconds.

2. Lat Pulldown

3 sets x 8–12 reps

Pull the bar down with control. Do not swing.

Rest 60–90 seconds.

3. Split Squat or Reverse Lunge

3 sets x 8 reps each side

Use bodyweight or dumbbells.

Keep the movement controlled.

Rest 60–90 seconds.

4. Chest-Supported Row or Cable Row

3 sets x 10–12 reps

Focus on a strong pull and controlled return.

Rest 60–90 seconds.

5. Biceps Curl + Triceps Pressdown

2 sets x 12 reps each

Complete these as a simple superset.

Move with control. Do not throw the weight.

Final Rep Finisher

Choose one:

• Farmer carry for 4–6 rounds
• Sled push for 5 minutes
• Bike for 5 minutes
• Incline walk for 5 minutes

Lock-In question

Before you leave, ask:

Where did I nearly back off today?

Then tick off Workout B in your tracker.