Strength program · Work capacity
Strength Volume
Added quality volume that builds capacity while keeping every repetition controlled. This session is tailored to strength.
Beginner
45 min
Barbell
Dumbbells
Rack
Exercise 01
Back Squat
Sets
5
Reps
6
Rest
60 sec
Equipment
Barbell
Brace, break at hips and knees together, drive the floor away.
Exercise 02
DB Bench Press
Sets
5
Reps
8
Rest
60 sec
Equipment
Dumbbells
Shoulder blades tucked, control the lowering for two seconds.
Exercise 03
Chin-Up
Sets
5
Reps
Max -2
Rest
60 sec
Equipment
Bar
Full hang to chin over bar; use a band if needed.
Exercise 04
Split Squat
Sets
4
Reps
8 each
Rest
60 sec
Equipment
Dumbbells
Vertical torso, knee tracks over the toe, controlled descent.