# Barbell & Bench Strength Gains

Build solid muscle and strength using fundamental barbell and dumbbell movements.

## Lower Body Power

You'll build strong, confident legs from the ground up — focusing on smooth, controlled movement that sets you up for long-term progress.

### Warm-up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Hip Circle
- 1 × 8 Squat (Sky Reach)
- 1 × 5 Inchworm

### Main Workout

- 3 × 8 Back Squat - Barbell
- 3 × 8 Deadlift (Romanian) - Barbell
- 2 × 10 Split Squat
- 1 × Anti-Extension Progression _(progression — pick your level)_

### Cool Down

- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Hamstring Stretch (90/90)
- 1 × 30s Quad Stretch
- 1 × 30s Calf Stretch