Full Body Strength Cycle

A balanced 4-day strength training plan including rest days, starting with a compound-focused full body session. Repeat the cycle or adjust based on recovery.

Day 1: Compound Focus

Barbell Squat

4 sets of 10 reps

Deadlift with Bands

3 sets of 8 reps

Bench Press - Powerlifting

4 sets of 10 reps

Pull-up

3 sets of 12 reps

Overhead dumbbell front raise

3 sets of 15 reps

Rope Crunch

3 sets of 15 reps

Day 2: Strength & Accessories

Single-Leg Press

3 sets of 15 reps

Barbell glute bridge

4 sets of 12 reps

Incline dumbbell bench press

4 sets of 10 reps

Standing dumbbell shoulder press

3 sets of 12 reps

Triceps dip

3 sets of 12 reps

T-Bar Row with Handle

4 sets of 10 reps

Hammer Curls

3 sets of 15 reps

rest

Day 4: Conditioning & Core

Stiff-Legged Dumbbell Deadlift

4 sets of 12 reps

Single-arm kettlebell row

3 sets of 12 reps

Dumbbell front raise to lateral raise

3 sets of 15 reps

Hanging leg raise

3 sets of 15 reps

Russian twist

3 sets of 15 reps

rest