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
Gym Barbell Posterior Chain Strength — Foundation 37
20-minute beginner strength session focused on posterior chain strength. Designed for gym access. Allow 3-5 minutes to warm up, use controlled repetitions, and
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Build My Fitness Plan- Duration
- 20 min
- Difficulty
- beginner
- Equipment
- bar pad, barbell, bench, lat pulldown machine
- Muscle groups
- back, biceps, glutes, hamstrings
Exercises
1. Barbell deadlift
2 sets · 8-10 reps
Keep bar close and push floor away with braced torso. Rest 45-90 seconds between sets as needed.
2. Barbell bent-over row
2 sets · 8-10 reps
Hinge with neutral spine and pull bar toward lower ribs. Rest 45-90 seconds between sets as needed.
3. Barbell hip thrust
2 sets · 8-10 reps
Support upper back on bench and finish with ribs down. Rest 45-90 seconds between sets as needed.
4. Lat pulldown
2 sets · 8-10 reps
Pull bar to upper chest without leaning far backward. Rest 45-90 seconds between sets as needed.
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