Workout · Strength
30-Minute Full-Body Strength
The three big patterns (squat, hinge and press) plus a row, done as straight sets for steady strength gains.
Length
30 min
Level
Beginner
Format
Straight sets
Equipment
Barbell, Dumbbells
Your session
Saved on this device
If you only lift twice a week, make it this. Add a little weight each session while the reps stay clean.
Start lighter than you think. Finish every set feeling you could have done two more reps.
Warm-up
Easy pace, build gradually
- 1Rowing Machine3 min
Easy, conversational pace
- 22 × 5 each side
- 31 × 8 each side
- 41 × 8 reps
Strength
Rest 90 seconds between sets
- 13 × 8 repsRest 1m 30s
- 23 × 8 repsRest 1m 30s
- 33 × 8 repsRest 1m 30s
- 43 × 10 repsRest 1 min