Strong at Home: Day 5
Legs, shoulders, and back. Bulgarian split squats, shoulder flys, and pull-ups at five sets of ten. Day 5 of Strong at Home.
Muscle Groups
Equipment
Overview
Jump to workout ↓- 1Bulgarian Split Squat5 × 7-10 reps each side
Back foot up on the couch or a chair, dumbbells at your sides. Drop straight down over the front leg, keep the torso tall. Loading one leg at a time builds serious strength without heavy bars. Rest at least 60 seconds between sets, just enough to keep hitting 7-10 reps.
- 2Shoulder Fly5 × 10-12 reps
Go lighter than you think. Lead with your elbows, raise to shoulder height, and lower over three seconds. These should burn, not heave.
- 3Pull-ups5 × As many as you can
Full hang at the bottom, chin over the bar at the top. Quality reps over numbers. When your strict reps run out, that is your set.
Workout
Bulgarian Split Squat
7-10 reps each side (set 1 of 5)
Back foot up on the couch or a chair, dumbbells at your sides. Drop straight down over the front leg, keep the torso tall. Loading one leg at a time builds serious strength without heavy bars. Rest at least 60 seconds between sets, just enough to keep hitting 7-10 reps.
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Strong at Home: Day 5
Day 5 of Strong at Home, the last session of the week. Legs lead, then shoulders, then back. Dumbbells and a pull-up bar.
The Bulgarian split squat is your main lift. Elevating the back foot and loading one leg at a time gives you a brutal strength stimulus without needing a loaded barbell, which is the whole point of training at home.
How to approach this
Split squats first. Back foot on the couch or a sturdy chair, dumbbells in each hand. Stay tall and drop straight down over the front leg. Knee tracks over the foot, weight through the heel and mid-foot.
Shoulder flys, controlled. Lighter weight, lead with the elbows, stop at shoulder height. Lower slowly. The rear and side delts respond to tension and control, not heavy loading.
Pull-ups to close the week. Full hang to chin over bar. Stop each set when your form breaks. Five honest sets here will leave your back stronger every week.
Rest times
Minimum 60 seconds between every set. Rest longer if you need to. The target is to rest just enough to keep landing 7 to 10 clean reps. If you drop below seven, take more rest or lighten the load.
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