{"id":57132,"date":"2026-03-16T05:00:00","date_gmt":"2026-03-16T04:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=57132"},"modified":"2026-01-29T15:48:28","modified_gmt":"2026-01-29T14:48:28","slug":"40-min-unilateral-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/40-min-unilateral-strength-workout\/","title":{"rendered":"Workout of the week: 40-min unilateral strength workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ unilateral strength workout \/ 40 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Gym bench, dumbbells & leg press machine<\/p>\n\n\n\n

<\/div>\n\n\n\n

When we think about strength training, big bilateral lifts usually come to mind: deadlifts, squats, and bench presses. <\/strong>They\u2019re staples for a reason. But building a body that\u2019s not only strong, but also balanced and resilient, means paying attention to how each side of your body works on its own<\/strong>. That\u2019s where unilateral training comes in.<\/strong><\/p>\n\n\n\n

That\u2019s the focus of this unilateral strength workout<\/strong>. It\u2019s built around 3 supersets<\/strong>, each performed back-to-back with no rest between exercises, followed by 90\u2013120 seconds of rest<\/strong>. Complete each superset for 3 rounds<\/strong> before moving on to the next. You should complete it in around 40 minutes<\/strong>.<\/p>\n\n\n\n

Superset 1<\/strong><\/p>\n\n\n\n

    \n
  1. Single-arm dumbbell chest press – 8-10 reps each side<\/li>\n\n\n\n
  2. Bulgarian split squat – 8-10 reps each side<\/li>\n<\/ol>\n\n\n\n

    Superset 2<\/strong><\/p>\n\n\n\n

      \n
    1. Single-arm dumbbell row – 10-12 reps each side<\/li>\n\n\n\n
    2. Single-leg Romanian deadlift – 8-10 reps each side<\/li>\n<\/ol>\n\n\n\n

      Superset 3<\/strong><\/p>\n\n\n\n

        \n
      1. Single-arm overhead press – 6-8 reps each side<\/li>\n\n\n\n
      2. Single-leg press – 6-8 reps each side<\/li>\n<\/ol>\n\n\n\n

        Let’s conquer these supersets!<\/strong><\/p>\n\n\n\n

        \"evo<\/a><\/figure>\n\n\n\n
        <\/div>\n\n\n\n

        WORKOUT SETUP<\/h2>\n\n\n\n