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Full Body Volume

Kick off your 28-day strength cycle with this focused, full-body barbell session. You'll move through the big lifts with purpose and control — building the foundation that makes every future session stronger.

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Workout Breakdown

Warm-Up

Hip Circle

1 set × 40s

Leg Swing

1 set × 40s

Shoulder Circle

1 set × 40s

Inchworm

2 sets × 5 reps, 5 reps

Squat (Goblet) - Kettlebell

2 sets × 8 reps, 8 reps

Pull Apart - Resistance Band

2 sets × 12 reps, 12 reps

Main Workout

Squat - Barbell

3 sets × 8 reps, 8 reps, 8 reps

Bench Press - Barbell

3 sets × 8 reps, 8 reps, 8 reps

Deadlift (Romanian)

3 sets × 10 reps, 10 reps, 10 reps

Bent-Over Row - Barbell

3 sets × 8 reps, 8 reps, 8 reps

Overhead Press - Barbell

3 sets × 8 reps, 8 reps, 8 reps

Accessories

2 circuits

Deadlift (Stiff-Legged) - Dumbbell

1 set × 12 reps

Lateral Raise - Dumbbell

1 set × 12 reps

2 circuits

Pullup Progression

Progressive exercise

Bicep Curl - Dumbbell

1 set × 12 reps

Cool Down

Quad Stretch

1 set × 40s

Hip Flexor Stretch (Kneeling)

1 set × 40s

Chest Doorway Stretch

1 set × 40s

Child's Pose

1 set × 45s

Seated Hamstring Stretch

1 set × 45s

Thoracic Rotation

1 set × 40s