Total Body Compound Power
This workout focuses on multi-joint compound movements to build overall power and muscle mass across the legs, chest, and back. We have adjusted the intensity based on your previous bench press feedback to ensure progressive growth without overexertion.
Warmup
(4)Rowing Machine
Set a moderate pace at 50-60% of your maximum heart rate to engage the entire body and increase core temperature.
Dynamic Bodyweight Squats
Lower your hips with control while keeping your chest up to activate the lower body.
Scapular Pull-Ups
Hang from a pull-up bar and pull your shoulder blades down and back without bending your arms.
Arm Circles and Chest Openers
Swing arms in wide circles and then horizontally to open up the chest and shoulders.
Main Workout
(6)Barbell Squat
Weight is total bar weight. Place the barbell across your upper traps, keep your core braced, and sit back into your heels until thighs are parallel to the floor.
Barbell Bench Press
Weight is total bar weight. Based on your feedback, we have adjusted this to a manageable power-building weight. Drive through your feet and maintain a stable arch in your back.
Barbell Bent Over Row
Weight is total bar weight. Hinge at the hips with a flat back and pull the barbell toward your lower ribs, squeezing your shoulder blades together.
Dumbbell Walking Lunge
Weight is per dumbbell. Hold a dumbbell in each hand and take a wide step forward, dropping your back knee toward the ground with a vertical front shin.
Cable Face Pull
Weight is per side of the cable stack. Pull the rope toward your forehead, pulling the ends apart and keeping your elbows higher than your wrists.
Hanging Leg Raise
Weight is bodyweight only. Hang from a pull-up bar and use your core to lift your legs to a 90-degree angle without using momentum.
Cooldown
(3)Standing Quad Stretch
Pull one heel toward your glute while keeping your knees together to stretch the front of your leg.
Doorway Chest Stretch
Place your forearms on a door frame and lean forward gently to stretch the pectoral muscles.
Child's Pose
Kneel on the floor and sit back on your heels, reaching your arms forward to stretch your lower back.