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 Free Weights Total Body — Progressive Volume 20
A 45-minute advanced strength workout using free weights in a gym. Includes a brief warm-up and controlled rest between sets. Choose resistance that allows good
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Build My Fitness Plan- Duration
- 45 min
- Difficulty
- advanced
- Equipment
- assisted dip machine, barbell, bench, cable machine, squat rack
- Muscle groups
- arms, back, core, glutes, legs, shoulders
Exercises
1. Barbell back squat
3 sets · 8-10 reps
Set safeties, brace, and squat to a controlled comfortable depth.
2. Barbell overhead press
3 sets · 8-10 reps
Brace trunk and press vertically without excessive back arch.
3. Barbell bent-over row
3 sets · 8-10 reps
Hinge at hips, brace trunk, and row bar toward lower ribs.
4. Barbell hip thrust
3 sets · 8-10 reps
Pad the bar, keep chin neutral, and extend hips fully.
5. Assisted dip
3 sets · 8-10 reps
Keep shoulders comfortable and lower only within control.
6. Cable pallof press
3 sets · 8-10 reps
Press handle forward and resist torso rotation.
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