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Build My Fitness Plan- Duration
- 20 min
- Difficulty
- advanced
- Equipment
- barbell, bench, squat rack
- Muscle groups
- back, glutes, legs, shoulders
Exercises
1. Barbell back squat
2 sets · 6-8 reps
Set safeties, brace, and squat to a controlled comfortable depth.
2. Barbell overhead press
2 sets · 6-8 reps
Brace trunk and press vertically without excessive back arch.
3. Barbell bent-over row
2 sets · 6-8 reps
Hinge at hips, brace trunk, and row bar toward lower ribs.
4. Barbell hip thrust
2 sets · 6-8 reps
Pad the bar, keep chin neutral, and extend hips fully.
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