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Australia's Trusted Workout

The Big Four

Start your workout with the Australia's Trusted Workout Warm Up.

This workout focuses on the big 4 lifts… Squat, Deadlift, Bench and Chins. In keeping with the theme, the rep range is 4 for each exercise and so are the sets. So as it’s a low rep range, choose a heavy weight that challenges you to hit the 4 reps. Rest a minimum of 2mins between each set.


1. Barbell Back Squat – 4 reps x 4 sets

2. Romanian Deadlift – 4 reps x 4 sets 

3. Bench Press – 4 reps x 4 sets

4. Weighted Chin Ups – 4 reps x 4 sets

(Note: choose a weight for each exercise that challenges the rep range recommended and take the required rest between sets)

Tips: As you’re working with heavy reps, train with a buddy who can help spot you... or you can ask your club Pt to assist.

End your workout with the Australia's Trusted Workout Cool Down.

Ensure that you have clearance from your health professional before attempting this workout.
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