If You Want to Work Out One Day a Week: Full-Body Routine
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The workout below is for 6 Weeks to Stronger, SELF’s new six-week workout plan geared toward building serious strength. Check out the full program right here for the rest of your workouts and more important info!
If you’ve blocked off one day a week to get lifting, welcome! We’re glad you’re joining us for 6 Weeks to Stronger and know that you’re going to love what we have in store for you.
As you know, you’ll repeat the workout below each week for the duration of the program. Which day you choose doesn’t matter—as long as you keep at least 48 hours in between sessions so your body can recover—but it can be helpful to choose the same day each week to help you stay consistent. But really, the choice is yours. (For more general info about the program, make sure to check out our primer here!)
Your workout is centered around compound exercises—which work multiple muscle groups—and functional movement patterns, or the ones you find yourself doing in everyday life. You’ll start with two straight sets, meaning you’ll complete all the sets of each exercise before moving on to the next one. These will be your two big moves of the day: You’ve got one that focuses on the front of your lower body (the goblet squat) and one that zeroes in on the back of your upper body (the bent-over row). We’ve prescribed as few as 5 reps for these. That’s because we really encourage you to challenge yourself with weight that feels heavy to you. You’ll rest (a lot!) after each set here, so your muscles can recover enough to do it all over again.
Following that, you’ll complete a superset, where you’ll alternate between a kickstand deadlift (which works the back of your lower body and boosts single-leg strength) and a chest press (which targets the front of your upper body). You’ll end your routine with a circuit of isolation moves, which work smaller muscle groups: plank leg lift (core), quadruped rear delt raise (rear deltoids, which play an important role in proper posture), and fire hydrant (strengthens your hip abductors, or your side butt, which helps stabilize your hips when you’re on one leg).
Ready to get started? Take a look at the equipment you need and get ready to lift!
The Workout
What you need: Dumbbells (or a barbell if you prefer). A weight bench and mini-band are optional. You may also want an exercise mat for comfort.
Exercises
Straight Set 1:
- Goblet Squat
Straight Set 2:
- Bent-Over Row
Superset:
- Kickstand Deadlift
- Chest Press
Circuit:
- Plank Leg Raise
- Quadruped Rear Delt Raise
- Fire Hydrant
Directions
- For Straight Set 1, complete 5 to 8 reps. Rest for 2 to 3 minutes. Complete 4 sets total.
- For Straight Set 2, complete 5 to 8 reps. Rest for 2 to 3 minutes. Complete 4 sets total.
- For Superset, complete 8 to 12 reps of the first exercise; rest for 60 to 90 seconds before going on to the second exercise. Rest for 60 to 90 seconds before repeating from the top. Complete this superset 3 times total.
- For the Circuit, complete 12 to 15 reps of the first exercise. Rest for 30 to 60 seconds before going on to the second exercise, then rest 30 to 60 seconds before performing the third exercise. Rest 30 to 60 seconds after all three are done, then repeat from the top. Complete this circuit 3 times total.
Katie ThompsonGoblet Squat
- Stand with your feet slightly wider than hip-width apart, toes slightly turned out, holding a dumbbell with both hands in front of you so it hangs vertically.
- Engage your core and keep your chest lifted and back flat as you shift your weight into your heels, push your hips back, and bend your knees to lower into a squat.
- Drive through your heels to stand and squeeze your glutes at the top. This is 1 rep.
Try to keep your chest high as you lower down into the squat to prevent overstraining your lower back. Tuck your elbows at your sides to prevent excess pressure on your wrists.
Katie ThompsonBent-Over Row
- Stand with your feet hip-width apart, holding a dumbbell in each hand with your arms at your sides or with both hands grasping a barbell a bit wider than shoulder-width apart.
- With your core engaged, hinge forward at your hips, pushing your butt back. Bend your knees and make sure you don’t round your shoulders. (Your hip mobility and hamstring flexibility will dictate how far you can bend over.)
- Gaze at the ground a few inches in front of your feet to keep your neck in a comfortable position.
- Do a row by pulling the weight up toward your chest, keeping your elbows hugged close to your body and squeezing your shoulder blades for 2 seconds at the top of the movement. Your elbows should go past your back as you bring the weight toward your chest.
- Slowly lower the weights by extending your arms toward the floor. This is 1 rep.
This move works the backside of your upper body, primarily your lats (the broadest muscle in your back) and your rhomboids—plus your biceps get in on the action too. You can use a pair of dumbbells or a barbell, whichever you prefer.
Katie ThompsonKickstand Deadlift
- Stand with your feet hip-width apart, holding a dumbbell in each hand. Alternatively, you can do this with a barbell: Grab the barbell with an overhand grip with hands about shoulder-width apart.
- Place one foot a foot-length behind the other, heel elevated (as shown above), so your stance is staggered. You’ll be working your front leg.
- Hinge at your hips to lower your body. Push your butt far back and keep your back flat. Your torso should be almost parallel to the floor.
- Keeping your core tight, push through your front heel to stand up straight. Keep the weights close to your shins as you pull up.
- Pause at the top and squeeze your butt. That’s 1 rep
- Complete all your reps on one side. Then switch sides and repeat.
Thanks to your one foot acting as a kickstand, you don’t have to worry as much about balance with this move as you would in a single-leg deadlift. You can use dumbbells or a barbell for this one as well.
Katie ThompsonChest Press
- Lie faceup with your knees bent and feet flat on the floor, or on a bench with your feet planted on the floor. Hold a dumbbell in each hand with your palms facing your legs and your elbows on the floor bent at about 90 degrees so that the weights are in the air. You can also do this with a barbell; your hands should be slightly wider than shoulder-width apart. This is the starting position.
- Press the weight toward the ceiling, straightening your elbows completely and keeping your palms facing your legs. Pause here for a second.
- Slowly bend your elbows and lower them back down to the floor. This is 1 rep.
This classic upper-body exercise works your pecs and your triceps, as well as a little bit of your shoulders. Use dumbbells if you prefer, or try it with a barbell. Plus, you can do this on a flat bench or on a mat on the floor.
Katie ThompsonPlank Leg Raise
- Start in a high plank with your hands directly under your shoulders.
- Keep your core, butt, and quads tight, and avoid arching your back. Think length—imagine that you’re extending out from the crown of your head and out through your heels simultaneously.
- Keep your neck in a neutral position by gazing at the floor a few inches in front of your hands. This is the starting position.
- Brace your core and lift one foot off the floor.
- Return to the starting position, then repeat on the other side.
By raising one leg, you’re removing one point of contact with the ground, which means your core has to fire to keep you stable.
Katie ThompsonQuadruped Rear Delt Raise
- On a mat, start in an all-fours position with your knees underneath your hips and palms underneath your shoulders. Hold a dumbbell in one hand.
- Raise that arm to the side, feeling the work in the back of your shoulder. Brace your core, keep your back straight, and try not to twist to the side.
- Lower your dumbbell back to the ground. That’s 1 rep.
- Complete all your reps on one side, then switch sides.
This single-arm move hones in on your rear deltoids, or the small muscles in the backs of your shoulders.
Katie ThompsonFire Hydrant
- Start in an all-fours position with your hands under your shoulders and knees under your hips. Wrap a mini-band just above your knees. (You can also do this with just your bodyweight if you prefer.)
- Lift your one leg to the side, keeping your knee bent, until your knee reaches hip height. Keep your core engaged so your body does not rotate open with your knee lifted.
- Lower to the starting position. That’s 1 rep.
- Complete all your reps on one side, then switch sides.
Your glutes and hip abductors will really feel this exercise. If you don’t have a mini-band handy, you can do this with just your bodyweight instead.
Demoing the moves above are Lauren Leavell (GIFs 1, 4, and 7), a NASM-certified personal trainer and founder of Leavell Up Fitness; Francine Delgado-Lugo (GIFs 2, 5, and 6) a strength coach and co-founder of Form Fitness Brooklyn; and Winnie Yu (GIF 3), a doctor of physical therapy, certified strength and conditioning specialist, and running specialist
Lauren Leavell wears: Top and leggings by Beyond Yoga; shoes by Reebok; and socks by Alo. Francine Delgado-Lugs wears: Top by Aritzia; pants by Yitty; and shoes by Alo. Winnie Yu wears: Bra by Aritzia; leggings and socks by Alo; and shoes by Vivobarefoot.
SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.
