I'm a Trainer, and This Muscle-Building Workout Left My Back and Butt Sore For Days

There are a lot of things to pay attention to when it comes to creating a good workout. You’ve got to have a goal (build muscle, improve muscular endurance, max strength), your rep and set scheme needs to align with that goal, and you’ve got to do the right exercises. It’s also important to make sure that, in general, you work all of your muscles for symmetry and balance instead of sticking to the same four exercises all of the time.

One group of muscles that deserves a lot more love and attention is the posterior chain. Not sure what that is? It’s all the muscles that make up the back of your body, such as your glutes, hamstrings, and back muscles. It’s easy to focus on your mirror muscles (the ones you can see in the gym mirrors, like your quadriceps and biceps), but balance is key. To help you work your posterior chain, I created this seven-move muscle-building workout. I tested it out first and was surprised by how sore it left me. Continue reading if you’re ready to give it a shot.

The Muscle-Building Workout

Equipment needed: a medium to heavy kettlebell, a pair of medium dumbbells, and a sled or a row machine. If you’re not sure how to select your weights, use this guide.

Before getting started, be sure to activate your glute muscles and your core muscles, followed by a dynamic warmup. This workout should be performed as a circuit, meaning you’ll take little to no rest in between exercises. Once you’ve completed one round of all the exercises, take two to three minutes of rest. Repeat for a total of three rounds. Don’t forget to cool down after.

  • Narrow stance deadlift: 15 reps
  • Push-up: 12 reps
  • Goblet squat: 15 reps
  • Pull-up: 12 reps
  • Weighted glute bridge: 12 reps
  • Row: 12 reps
  • Backward sled walk: 25-50 meters (alternatively, you can use a row machine and row for 250 meters)

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