Strength Full Body A

Heavier, low-rep squat and bench session to keep strength while managing energy intake.

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

These workouts support muscle retention and fitness. Fat loss requires a sustained energy deficit; no exercise targets fat loss from one body area. 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.