8 WEEKS · INTERMEDIATE
WARM-UP
RAMP 8-10 min: walk/bike easy, ankle/hip/T-spine mobility, glute and scap activation, then 2 build-up sets of the main lift.
MAIN WORK
Trap-bar deadlift (or kettlebell deadlift): 4 sets x 5 reps @ RPE 7-8. Suitcase carry: 3 sets x 30m/side. Half-kneeling Pallof press: 3 sets x 8/side.
CONDITIONING
Optional finisher: 4 rounds of 30s loaded carry / 30s rest with a moderate kettlebell or sandbag.
COOL-DOWN
5-7 min: easy walk, downshift breathing (4 in / 6 out × 10), hips and lats stretch.
SCALING
If pulling from the floor causes back symptoms, sub goblet squat or kettlebell swing. Beginners: drop to 3 sets and use bodyweight or band-assisted variants.
RPE GUIDANCE
Top set RPE 7-8. No technical failure. If form breaks, drop the load.
WHY IT MATTERS
Heavy hinge work on protected off days builds the posterior chain that keeps you injury-free during long shifts and high-stress calls. Once a week is enough; more compounds shift fatigue.
Strength
0 / 5 exercises logged
Log all 5 exercises to complete week 1.
Programming derived from these sources — not copied. Original BFTB content built around the source-derived occupational demands.