Zero-Plate Rush Workout

Designed to minimize transition and setup times by utilizing dumbbells and cable machines instead of barbells, allowing you to complete a high-quality session in under 50 minutes without rushing your rest periods.

Target 3 x 10-10 @ 2.5kg

Fast pin-select machine. Focus on pulling with your elbows. Conservative safety cap applied. Coach set reps: 10/10/10 Lat Pulldown set 1 capped from 50kg to 2.5kg. Lat Pulldown set 2 capped from 50kg to 2.5kg. Lat Pulldown set 3 capped from 50kg to 2.5kg. Holding load at 50kg to manage fatigue safely. Squeeze at the bottom of each rep. Controlled release.

Target 3 x 10-10 @ 20kg

Quick setup with dumbbells. Focus on a controlled eccentric phase. Coach set reps: 10/10/10 20kg per dumbbell. Conservative start. Maintain control and steady tempo. Keep shoulders packed.

Target 3 x 10-10 @ 0kg

Saves time compared to loading a barbell. Keep dumbbells close to your legs. Conservative safety cap applied. Coach set reps: 10/10/10 Dumbbell Romanian Deadlift set 1 capped from 20kg to 0kg. Dumbbell Romanian Deadlift set 2 capped from 20kg to 0kg. Dumbbell Romanian Deadlift set 3 capped from 20kg to 0kg. 20kg per dumbbell. Focus on hip hinge. Keep spine neutral. Feel the stretch in the hamstrings.

Target 3 x 8-12 @ 0kg

Repeat the target and build reps before adding load.

Target 3 x 10-10 @ 24kg

Requires only a single dumbbell. Quick and effective quad builder. Coach set reps: 10/10/10 Hold one 24kg dumbbell vertically at chest height. Keep torso upright. Drive through the heels.

Target 3 x 8-12 @ 0kg

Target 3 x 12-12 @ 5kg

Quick finisher. Keep elbows pinned to your sides. Conservative safety cap applied. Coach set reps: 12/12 Cable Triceps Pushdown set 1 capped from 20kg to 5kg. Cable Triceps Pushdown set 2 capped from 20kg to 5kg. Conservative load to protect triceps after previous high RPEs. Full extension at the bottom.

Target 3 x 8-12 @ 0kg

Target 3 x 8-12 @ 0kg

Target 3 x 8-12 @ 0kg