Strength Full Body C

Front squat, incline press, row, hip thrust and calves in lower-rep ranges.

Duration

45–60 min

Level

Intermediate

Equipment

Barbell gym

Exercises

Targets: Quads, Chest, Back, Glutes, Calves

Exercises

Front Squat

2 sets · 5-8 · 180s rest

Keep elbows up and torso braced.

Swap: Goblet Squat

Incline Dumbbell Press

2 sets · 6-8 · 150s rest

Use a controlled descent.

Swap: Bench Press

Seated Cable Row

2 sets · 6-10 · 120s rest

Pull without leaning back.

Swap: Chest-Supported Row

Hip Thrust

2 sets · 8-10 · 120s rest

Finish with glutes, not back extension.

Swap: Glute Bridge

Calf Raise

2 sets · 10-15 · 60s rest

Pause briefly at top.

Swap: Seated Calf Raise

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.