# Full Body Strength

Day 1 of your foundation phase focuses on building strength with barbell squats and overhead press as the primary lifts. We keep volume moderate (3 sets) and rep ranges beginner-friendly to emphasize form. One exercise per movement pattern ensures a balanced full-body stimulus without overloading a beginner. Rest periods are generous at 90-120 seconds to support quality movement.

## Warm-Up

- 1 × 10 Scapular Shrug
- 1 × 10 Serratus Wall Slide
- 1 × 10 Glute Bridge

## Main Workout

- 3 × 8 Squat - Barbell
- 3 × 8 Overhead Press - Barbell
- 1 × Row Progression _(progression — pick your level)_
- 3 × 10 Glute Bridge
- 3 × 10 Dead Bug

## Cool Down

- 1 × 30s Shoulder Extension Stretch
- 1 × 30s Superman
- 1 × 30s Reverse Plank