Weight Training
Warm-up (5–10 min)
5 min cardio + bar-only movement prep.
Main Session
3–5 sets: Squat (5), Bench Press (5), Deadlift (3), Overhead Press (5). Rest 2–3 min.
Progression
Add small weight increments weekly while maintaining clean technique.
Muscle Groups Targeted
posterior chain, chest, shoulders, quads, core
What This Makes Stronger
max strength, power output, bone loading adaptation
Nutrition & Recovery Notes
Prioritize sleep and protein intake to support adaptation.
Latest Exercise News
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Position Visuals
Use these as form reference snapshots before each set.
