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Barbell Squat & Press

Kick off your 28-day journey with a full-body session designed to dial in your form and build a rock-solid foundation. Expect steady, controlled lifts that leave you feeling strong and confident — not crushed.

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Workout Breakdown

Warm-Up

Hip Circle

1 set × 30s

Leg Swing

1 set × 10 reps

Thoracic Rotation

1 set × 8 reps

Glute Bridge

2 sets × 10 reps, 10 reps

Inchworm

1 set × 6 reps

Main Workout

Squat - Barbell

3 sets × 9 reps, 9 reps, 9 reps

Bench Press - Barbell

3 sets × 9 reps, 9 reps, 9 reps

Deadlift (Romanian) - Barbell

3 sets × 9 reps, 9 reps, 9 reps

Bent-Over Row - Barbell

3 sets × 9 reps, 9 reps, 9 reps

Overhead Press - Barbell

2 sets × 11 reps, 11 reps

Good Morning - Barbell

2 sets × 11 reps, 11 reps

Cool Down

Child's Pose

1 set × 45s

Hip Flexor Stretch

1 set × 40s

Seated Hamstring Stretch

1 set × 40s

Chest Expansion Stretch (Elbows Back)

1 set × 30s

Cat-Cow Stretch

1 set × 45s