Strength program · Movement quality
Strength Technique Day
Moderate loads, controlled tempo and clean repetitions across every major movement.
Beginner
45 min
Barbell
Dumbbells
Rack
Exercise 01
Back Squat
Sets
3
Reps
8
Rest
2 min
Equipment
Barbell
Brace, break at hips and knees together, drive the floor away.
Exercise 02
DB Bench Press
Sets
3
Reps
10
Rest
75 sec
Equipment
Dumbbells
Shoulder blades tucked, control the lowering for two seconds.
Exercise 03
Chin-Up
Sets
3
Reps
5-8
Rest
75 sec
Equipment
Bar
Full hang to chin over bar; use a band if needed.
Exercise 04
Split Squat
Sets
3
Reps
10 each
Rest
60 sec
Equipment
Dumbbells
Vertical torso, knee tracks over the toe, controlled descent.