# Barbell & Rings Power Path

Build solid muscle and functional strength with targeted barbell and ring training.

## Lower Body Hypertrophy

You'll fire up your legs and build serious lower-body strength with squats, hinges, and single-leg work — a focused session that lays a solid foundation for the weeks ahead.

### Warm-up

- 1 × 10 Squat (Dynamic Mobility)
- 1 × 10 Hip Circle _(Each side)_
- 1 × 12 Glute Bridge

### Main

- 3 × 8 Squat - Barbell _(Drive through your heels, chest tall)_
- 3 × 8 Deadlift (Romanian) - Barbell _(Hinge at hips, soft knee, bar close to legs)_
- **Superset · 3 rounds**
  - 8 Bulgarian Split Squat - Dumbbell _(Right)_
  - 8 Bulgarian Split Squat - Dumbbell _(Left)_
  - 10 Dead Bug _(Lower back stays pressed to floor)_
- 2 × 12 Glute Bridge _(Squeeze glutes at the top)_

### Cool-down

- 1 × 40s Kneeling Hip Flexor Stretch _(Right)_
- 1 × 40s Kneeling Hip Flexor Stretch _(Left)_
- 1 × 45s Hamstring Stretch (Supine) _(Relax and breathe deeply)_


## Upper Body Strength Push

You'll build serious pressing and pulling strength from the ground up — clean technique, solid foundations, and a great pump to kick off the week.

### Warm-up

- 1 × 10 Arm Circle
- 1 × 12 Shoulder Warm-up - Resistance Band
- 1 × 30s Hang (Arch)

### Main

- 3 × 8 Overhead Press - Barbell _(Brace your core and keep ribs down)_
- 3 × 8 Bench Press - Barbell _(Retract scapula, controlled descent)_
- 3 × 10 Row (Bent-Over) - Barbell _(Keep chest up and back flat)_
- **Superset · 3 rounds**
  - 8 Dip (Parallel Bar) _(Full lockout at top)_
  - 6 Pull-Up _(Dead hang start, chin over bar)_

### Cool-down

- 1 × 30s Chest Wall Stretch
- 1 × 30s Shoulder Stretch (Cross-Body) _(Each side)_
- 1 × 30s Triceps Stretch - Overhead _(Each side)_