Workouts · Strength

Barbell Strength Day in 40

The gym classics done properly: squat, deadlift, and bench with real rest between real sets.

40 minadvancedbarbell · benchstrengthvigorous
Why it works. Heavy compound lifts with full rest periods — the highest strength return per movement there is.

Warm-up

Easy cardio of choice — 90s
Empty-bar squats and hinges — 60s
Two light warm-up sets of your first lift — 30s

The workout

  1. barbell back squat — 4 × 6 reps
    rest 120s
  2. barbell deadlift — 3 × 5 reps
    rest 150s
  3. barbell bench press — 4 × 8 reps
    rest 90s
  4. barbell lunge — 3 × 8 each side
    rest 90s

Cool-down

Standing forward fold — 45s
Deep squat hold, heels down — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

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Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

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