Gym Barbell Squat Development — Foundation 36

20-minute beginner strength session focused on squat development. Designed for gym access. Allow 3-5 minutes to warm up, use controlled repetitions, and adjust

Duration

20 min

Difficulty

beginner

Equipment

barbell, bench, leg curl machine, rack, squat rack

Muscle groups

back, biceps, chest, glutes, hamstrings, quads, triceps

Exercises

1. 1. Barbell back squat

   2 sets · 8-10 reps

   Set safeties, brace torso and squat within controlled range. Rest 45-90 seconds between sets as needed.

2. 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. 3. Barbell bench press

   2 sets · 8-10 reps

   Set safety supports or use a spotter, lower bar under control. Rest 45-90 seconds between sets as needed.

4. 4. Seated leg curl

   2 sets · 8-10 reps

   Adjust machine to fit and bend knees without lifting hips. Rest 45-90 seconds between sets as needed.