Strength & Power
A foundational resistance session built around compound movements. Tune the load, volume, and focus to match where you are today.
Tune it to you
Level
Intensity
Duration (min)
Focus
Your plan
~30 min 5 movesRest 45s
- 013 × 10 reps
Goblet Squat
Dumbbell
- 023 × 8 reps
Push Press
Dumbbell
- 033 × 10 reps
Romanian Deadlift
Dumbbell
- 043 × 8 reps
Bench Press
Barbell
- 053 × 10 reps
Bent-Over Row
Dumbbell