1Exercise
Barbell Squat
Rest 4m
- 15 reps x 60 kg
- 25 reps x 67.5 kg
- 34 reps x 72.5 kg
Brace before descent, keep mid-foot pressure, and drive up without knee collapse. Stop the set when depth or spinal position degrades.
Workouts To Increase Strength
Strength-focused workouts built around heavy compound lifts, longer rest intervals, and progressive overload so lifters can improve maximal force output with safe, repeatable technique.
Set load units
Workout 1
5 exercises15 sets
Increase Strength Full-Body Template
Quadriceps, Hamstrings, Glutes, Chest, Triceps, Front Delts, Lower Back, Lats, Biceps, Rear Delts, Trapezius
A full-body strength template using heavy barbell compounds, low-to-moderate rep sets, and RIR-based progression to drive maximal strength gains.
- 1
- 2
- 15 reps x 42.5 kg
- 25 reps x 47.5 kg
- 34 reps x 52.5 kg
Use leg drive, keep shoulder blades set, and press each rep with consistent lockout. Reduce load if bar speed collapses early.
- 3
3ExerciseBarbell Deadlift
Rest 4m
- 14 reps x 85 kg
- 24 reps x 95 kg
- 33 reps x 105 kg
Wedge into the bar before each rep, keep lats tight, and avoid hitching. End set when lockout or start position quality drops.
- 4
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4ExerciseBarbell Overhead Press
Rest 3m
- 16 reps x 30 kg
- 25 reps x 35 kg
- 34 reps x 37.5 kg
Squeeze glutes, keep ribs down, and press the bar in a straight path over mid-foot. If reps slow markedly, keep load constant next session.
- 5
- 16 reps x 45 kg
- 26 reps x 50 kg
- 35 reps x 55 kg
Brace the trunk, pull toward the lower ribs, and avoid torso jerking. Add load only when all reps are clean.