Guide
Short session
Four lifts when the session has to stay short. Squat, bench, a pull-up, and a Romanian deadlift. Save it next to a longer template.
The session
Four movements. Edit the weights before you start. The rest timer starts when you check a set.
Barbell Back Squat
Classic compound lower body lift with barbell across traps, targeting quads and glutes.
- Position barbell on upper traps, unrack.
- Stand with feet shoulder-width apart.
- Descend into squat keeping back neutral.
- Lower until thighs parallel or below.
- Drive up through heels to standing.
Barbell Bench Press
A flat bench press using a barbell to train the chest, triceps, and shoulders with a horizontal pressing motion.
- Lie flat on the bench with your eyes under the bar and plant your feet firmly on the floor.
- Grip the bar slightly wider than shoulder width and straighten your arms to unrack it over your chest.
- Lower the bar under control to your mid-chest while keeping your wrists stacked over your forearms.
- Lightly touch your chest, then press the bar straight up until your arms are fully extended.
- Guide the bar back into the rack once you finish the set.
Pull-Up / Chin-Up
A bodyweight pulling exercise that develops lat and upper body strength using a hanging bar.
- Stand under a pull-up bar and grip it with your chosen grip (overhand for pull-up, underhand for chin-up).
- Hang at full arm extension with shoulders engaged.
- Brace your core and pull your chest up toward the bar by driving elbows down.
- Clear the bar with your chin or chest as you squeeze your lats.
- Lower yourself under control to the starting hang position.
Barbell Romanian Deadlift
A hip hinge with a barbell that stretches and loads the hamstrings and glutes.
- Stand with the bar at the hips and a slight knee bend.
- Brace and hinge the hips back.
- Slide the bar down the thighs until the hamstrings stretch.
- Keep the back flat and the bar close.
- Drive the hips forward to stand tall.