Gym Barbell Push and Pull — Build 38
30-minute intermediate strength session focused on push and pull. Designed for gym access. Allow 3-5 minutes to warm up, use controlled repetitions, and adjust
Bodyweight Functional Strength — Session 09
25-minute intermediate strength workout for functional strength, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Ad
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Build My Fitness Plan- Duration
- 25 min
- Difficulty
- intermediate
- Equipment
- bodyweight
- Muscle groups
- chest, glutes, quads, triceps
Exercises
1. Bodyweight squat
3 sets · 10-12 reps
Sit between your hips with heels planted. Rest 45-90 seconds between sets; use a load that allows controlled technique.
2. Close-grip push-up
3 sets · 10-12 reps
Keep elbows close and avoid sagging through the hips. Rest 45-90 seconds between sets; use a load that allows controlled technique.
3. Incline push-up
3 sets · 10-12 reps
Keep your body aligned and lower to a stable elevated surface. Rest 45-90 seconds between sets; use a load that allows controlled technique.
4. Reverse lunge
3 sets · 10-12 reps
Step back and control the front knee. Rest 45-90 seconds between sets; use a load that allows controlled technique.
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