Full Body with a Chest & Lower-Body Focus
Chest hypertrophy with lower-body work and a full-body conditioning finish
▶ Demo video coming soon
Each minute
- EMOM 1, Min 1
Alternating dumbbell floor press
Ben: 35-lb dumbbells. Cassidy: 25-lb dumbbells. Single-kettlebell option: two-hand squeeze press.
- EMOM 1, Min 2
Step-ups using a sturdy chair/bench/box
Two dumbbells or one kettlebell.
- EMOM 2, Min 1
Dumbbell squeeze press while holding a glute bridge
Single-kettlebell option: two-hand squeeze press from the bridge.
- EMOM 2, Min 2
Two-dumbbell hang clean into press or jerk · 4 to 6 reps
Single-weight option: split the minute between sides e g right and 4-6 left
What Double EMOM means
Two back-to-back EMOM blocks. Same idea as a normal EMOM (start each movement at the top of the minute, then rest the time you have left), just run as two separate halves with different movements.
Scaling options
Floor press can be performed with two dumbbells or one kettlebell as a two-hand squeeze press. Step-ups can use two dumbbells, one dumbbell, one kettlebell, or bodyweight. Bridge squeeze press can use two dumbbells or one kettlebell. Hang clean + press/jerk can use two dumbbells; with one dumbbell or kettlebell, split the minute evenly between right and left sides. Adjust reps so each minute leaves enough time to reset safely.
Back-friendly · McGill method
Keep ribs down on floor presses and bridge presses so the low back does not overarch. On step-ups, use a stable surface and drive through the working leg rather than jumping off the trailing leg. In the bridge press, squeeze glutes without hyperextending the low back. On hang cleans, hinge from the hips with a neutral spine and keep the weights close before bracing for the press or jerk.
The idea
Two distinct 10-minute couplets: first half chest + unilateral leg work; second half chest + full-body power. Built-in equipment scaling makes the same structure usable with dumbbells or a single kettlebell.