Build foundational strength and master new movements using your barbell and bands.
Routines in this Program
Barbell Squat & Press Basics
Day 1 of your foundation phase. We're keeping volume moderate (0.7x) with controlled tempo on barbell squats and overhead press to build solid form. Two heavy barbell lifts anchor the session, supported by a bodyweight row progression and a glute bridge for the hinge pattern. Core finishes things off. Rest 90-120s between sets to ensure quality reps.
Active Recovery Walk
It's a rest day focused on recovery. This gentle routine pairs a light walk with some easy mobility and low-intensity movement to keep blood flowing, reduce soreness from yesterday's full body session, and prepare your body for the days ahead. No heavy lifting today!
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.