Two day

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.

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.

A rowing movement that targets the back muscles while bracing the core in a bent-over position.

• Stand with feet shoulder-width apart holding dumbbells.
• Hinge at hips, keeping back flat and chest up.
• Let arms hang straight down, palms facing each other.
• Pull dumbbells to your sides, elbows close to body.
• Lower the weights under control to starting position.

An isometric core stability exercise performed in a prone position to strengthen the abdominals and stabilize the entire body.

• Lie face down, placing forearms on the ground and elbows under shoulders.
• Lift your body off the floor, supporting weight on forearms and toes.
• Keep your body in a straight line from head to heels.
• Engage your core and glutes for stability.
• Hold the position for the prescribed time, then lower to the ground.

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.

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.

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.

A lower-body exercise where you hold dumbbells and step into alternating lunges to train the glutes, quads, and legs.

• Stand tall with a dumbbell in each hand at your sides and your feet hip-width apart.
• Step one foot forward far enough that both knees can bend comfortably.
• Lower your body until your front thigh is nearly parallel to the floor and your back knee drops toward the floor.
• Keep your torso upright and your front foot flat as you pause briefly at the bottom.
• Push through your front heel to return to standing.
• Repeat on the other side, alternating legs each rep.