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Barbell Strength Foundations

Kick off your 28-day strength journey with a solid full-body session built around the big lifts. Expect to move well, feel strong, and leave the gym energized — not destroyed.

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Workout Breakdown

Warm-Up

Thoracic Extension Over Foam Roller

1 set × 60s

Quadriceps Foam Rolling

1 set × 60s

Shoulder Circle

1 set × 10 reps

Bodyweight Squat

2 sets × 10 reps, 10 reps

Hinge Progression

Progressive exercise

Push-Up

1 set × 10 reps

Main Workout

Back Squat - Barbell

3 sets × 8 reps, 8 reps, 8 reps

Bench Press - Barbell

3 sets × 8 reps, 8 reps, 8 reps

Deadlift (Romanian) - Barbell

3 sets × 8 reps, 8 reps, 8 reps

Overhead Press - Barbell

3 sets × 8 reps, 8 reps, 8 reps

2 circuits

Pull-Up

1 set × 10 reps

Deadlift (Romanian) - Dumbbell

1 set × 10 reps

2 circuits

Lateral Raise - Dumbbell

1 set × 10 reps

Bicep Curl - EZ Curl Bar

1 set × 10 reps

Cool Down

Quad Stretch

1 set × 30s

Hip Flexor Stretch

1 set × 30s

Chest Doorway Stretch

1 set × 30s

Child's Pose

1 set × 45s

Seated Hamstring Stretch

1 set × 30s