Bodyweight
Build foundational strength and master new movements using your barbell and bands.
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Day 1 of your foundation phase. We're keeping volume moderate (0.7x) with controlled tempo on barbell squats and overhead press to build solid form. Two heavy barbell lifts anchor the session, supported by a bodyweight row progression and a glute bridge for the hinge pattern. Core finishes things off. Rest 90-120s between sets to ensure quality reps.
It's a rest day focused on recovery. This gentle routine pairs a light walk with some easy mobility and low-intensity movement to keep blood flowing, reduce soreness from yesterday's full body session, and prepare your body for the days ahead. No heavy lifting today!