Overview

This strength workout emphasizes heavy compound lifts with low reps (3–6) to build maximal strength. Ideal for intermediate to advanced lifters, it targets major muscle groups. The session lasts ~60 minutes, including warm-up. Use our calculators to monitor progress, and follow American Heart Association guidelines for heart health.

Equipment Needed

Barbell, squat rack, bench, plates, belt (optional).

Workout Details

Exercises: 5 exercises

• Deadlift: Pull from floor, hips to lockout. 4 sets, 3–6 reps, 2–3 min rest.
• Barbell Squat: Squat to knee depth, drive up. 4 sets, 3–6 reps, 2–3 min rest.
• Bench Press: Controlled descent, powerful press. 4 sets, 3–6 reps, 2–3 min rest.
• Barbell Row: Pull to torso, strong back. 3 sets, 4–6 reps, 2 min rest.
• Overhead Press: Press barbell overhead, steady core. 3 sets, 4–6 reps, 2 min rest.

Warm-Up: 10 min (light cardio, dynamic stretches, light lifts).

Duration: ~60 min (10 min warm-up, 45 min lifting, 5 min cool-down).

Use heavy weights (80–90% 1RM), prioritize form. Cool down with stretches.

Read more in our blog or return to Workouts. Consult a doctor before starting, per Terms.