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Version 2!

Train full-body strength with this structured barbell and dumbbell workout.

Access, complete, and track this workout in our training app or with our downloadable Pdf.

This 45-minute workout blends compound barbell squats and presses with single-leg movements and pull-ups for a balanced strength challenge. Designed for intermediate to advanced lifters, it’s perfect for those comfortable in the gym who want something structured, effective, and fresh. By pairing lower-body power with pressing and pulling strength, you’ll develop coordination, stability, and overall muscle endurance.

This workout can be completed in a gym setting with access to free weights and a pull-up bar.

Focus: Strength, Full Body

Workout Duration: ~45mins

Workouts: 1

Level: Intermediate-Advanced

App Access Options:

• One-Time Purchase: 1-week app access
• With Membership: 4-weeks app access

Equipment Needed: Barbell, Squat Rack, Exercise Bench, Dumbbells, Pull-up Bar (assistance bands optional) or Pull-up Machine

Barbell

Dumbbells

Exercise Bench

Pull-up Assist Band

Pull-up Bar

Squat Rack w/ Safety Arms

Make a one-time purchase to access and track this workout through our training app or downloadable Pdf. Get unlimited access to our workout library with a Workout Library Membership. This is an on-demand workout that you can access and complete anytime.