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Full Body Strength

Welcome to Day 1! Today you'll build a rock-solid foundation with controlled squats and bench press, moving with intention on every rep. Expect to finish feeling strong, confident, and ready to keep coming back.

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Workout Breakdown

Mobility Warm-Up

Hip Circle

2 sets × 30s, 30s

Thoracic Rotation

2 sets × 8 reps, 8 reps

Shoulder Circle

2 sets × 10 reps, 10 reps

Squat

2 sets × 10 reps, 10 reps

Inchworm

2 sets × 6 reps, 6 reps

Main Workout — Compounds

Back Squat - Barbell

3 sets × 8 reps, 8 reps, 8 reps

Bench Press - Barbell

3 sets × 8 reps, 8 reps, 8 reps

Accessory Work

Deadlift (Romanian) - Dumbbell

2 sets × 10 reps, 10 reps

Row (Bent-Over) - Dumbbell

2 sets × 10 reps, 10 reps

Shoulder Press - Dumbbell

2 sets × 10 reps, 10 reps

Cool Down

Hip Flexor Stretch

1 set × 40s

Seated Hamstring Stretch

1 set × 40s

Chest Opener Stretch

1 set × 40s

Child's Pose

1 set × 45s