Sample Preview
Full Body Strength
Full BodyIntermediate
50
min
6 exercises
Warmup
5 minutes of light jogging or jump rope, followed by arm circles and leg swings.
Exercises
1
Barbell Squat
4 × 8-10Rest: 90s135 lbs
Full depth — below parallel
2
Bench Press
4 × 8-10Rest: 90s115 lbs
Control the descent
3
Bent-Over Row
3 × 10-12Rest: 60s95 lbs
Squeeze shoulder blades
4
Overhead Press
3 × 8-10Rest: 60s65 lbs
5
Romanian Deadlift
3 × 10-12Rest: 60s115 lbs
Slight knee bend
6
Plank
3 × 45 secondsRest: 30sBodyweight
Keep hips level
Cooldown
5 minutes of static stretching — hold each stretch for 20-30 seconds.
Tips & Notes
Focus on controlled movements. If the weight is too heavy to maintain form, go lighter.
