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Barbell Strength Foundation

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

1

Hip Circle

1 set × 40s

1

Leg Swing

1 set × 40s

1

Shoulder Circle

1 set × 40s

1

Inchworm

2 sets × 5 reps, 5 reps

1

Squat (Goblet) - Kettlebell

2 sets × 8 reps, 8 reps

1

Pull Apart - Resistance Band

2 sets × 12 reps, 12 reps

Main Workout

1

Squat - Barbell

3 sets × 8 reps, 8 reps, 8 reps

1

Bench Press - Barbell

3 sets × 8 reps, 8 reps, 8 reps

1

Deadlift (Romanian)

3 sets × 10 reps, 10 reps, 10 reps

1

Bent-Over Row - Barbell

3 sets × 8 reps, 8 reps, 8 reps

1

Overhead Press - Barbell

3 sets × 8 reps, 8 reps, 8 reps

Accessories

2 circuits
1

Deadlift (Stiff-Legged) - Dumbbell

1 set × 12 reps

2

Lateral Raise - Dumbbell

1 set × 12 reps

2 circuits

Pullup Progression

Progressive exercise

2

Bicep Curl - Dumbbell

1 set × 12 reps

Cool Down

1

Quad Stretch

1 set × 40s

1

Hip Flexor Stretch (Kneeling)

1 set × 40s

1

Doorway Chest Stretch

1 set × 40s

1

Child's Pose

1 set × 45s

1

Seated Hamstring Stretch

1 set × 45s

1

Thoracic Rotation

1 set × 40s