Guide

Upper / Lower

Four days: upper, lower, then upper and lower again. Build two templates and start the one that is due. Strong does not assign the days.

Upper

Press, a row, an overhead press, and a pull-up. Swap a movement if the equipment is taken. The point is the template, not a fixed list.

• Barbell Bench Press
• Dumbbell Bent-Over Row
• Military Press
• Pull-Up / Chin-Up

Lower

A squat, a lunge, a hinge, and a bridge. Barbell deadlift variations are in the catalog too. Several of those newer barbell hinges have a poster and no video.

• Barbell Back Squat
• Dumbbell Lunge
• Dumbbell Stiff Leg Deadlift
• Glute Bridge

All guidesExercise library