Strength Full Body A (2-Set)

Two working sets per lift with full recovery.

Duration

50–65 min

Level

Intermediate

Equipment

Barbell gym

Exercises

Targets: Quads, Chest, Back, Hamstrings, Core

Exercises

Back Squat

2 sets · 4-6 · 180s rest

Brace each rep; use safety arms.

Swap: Front Squat

Bench Press

2 sets · 4-6 · 180s rest

Use safety arms or a reliable spotter.

Swap: Dumbbell Bench Press

Chest-Supported Row

2 sets · 6-8 · 120s rest

Keep torso supported; pull smoothly.

Swap: Seated Cable Row

Seated Leg Curl

2 sets · 10-12 · 75s rest

Control each return.

Swap: Lying Leg Curl

Pallof Press

2 sets · 8-10/side · 60s rest

Keep hips square.

Swap: Dead Bug

General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.