Session 10 focuses on upper body and core exercises to help you gain muscle, build strength and burn fat.

You will alternate between Session 9 and Session 10 during weeks 13-15 of the program.

Watch the video to learn the correct exercise execution and session structure. This includes reps, sets, tempo and rest.

Session program:
A1 – Rear-foot-elevated dumbbell split squat (first leg)
A2 – Rear-foot-elevated dumbbell split squat (second leg)
A3 – Single-leg hip thrust with 90-degree flexed knee at top (first leg)
A4 – Single-leg hip thrust with 90-degree flexed knee at top (second leg)

B1 – Heel-elevated dumbbell squat with 1/4 rep at bottom
B2 – Dumbbell Romanian deadlift

C1 – 20-degree reverse crunch
C2 – Seated dumbbell trunk rotation

D1 – Side plank with top-leg-elevated on bench (first side)
D2 – Side plank with top-leg-elevated on bench (second side)
D3 – Plank with straight arms

E1 – Standing dumbbell calf raise

Don’t forget to watch the ‘Strength & Conditioning Program Guide’ and ‘Exercise Execution’ videos before you start the program.

Download your complete workout PDF for Session 10 at the bottom of the 'Male Program' page.