Guide
Strength
Five barbell lifts in one template. Squat, bench, deadlift, a row, and a press. Rest as long as the set needs.
The session
The bar does the work. Swap the bent-over row for an underhand row if that is the one you already log.
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.
Barbell Deadlift
A conventional barbell deadlift for the glutes, hamstrings, quads, and lower back.
- Set feet about shoulder-width, toes slightly out, bar over mid-foot.
- Hinge and grip just outside the legs with a flat back.
- Brace, then stand by extending hips and knees together.
- Keep the bar against the legs.
- Stand tall, then lower the bar back to the floor.
Barbell Bent Over Row
A free-weight bent-over row for the lats, rhomboids, and traps.
- Stand with feet about shoulder-width and hinge until the torso is near parallel.
- Let the bar hang with an overhand grip.
- Pull the bar to the abdomen and squeeze the shoulder blades.
- Lower it under control.
Military Press
A standing barbell press that builds overall shoulder strength and stability.
- Stand with feet hip-width apart and barbell at shoulder height.
- Grip the bar with hands just outside shoulder-width.
- Brace your core and squeeze your glutes.
- Press the barbell overhead to full arm extension.
- Lower the bar slowly back to shoulders.