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Full Body Compound Strength

A solid full-body session built around smooth, controlled movements — you'll feel strong and focused without burning out. Perfect for locking in your technique and setting the tone for the next 4 weeks.

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Hip Circle

2 sets × 30s, 30s

Squat

2 sets × 10 reps, 10 reps

Inchworm

2 sets × 5 reps, 5 reps

Main Workout – Compounds

Squat (Goblet) - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Shoulder Press (Standing) - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Deadlift (Romanian) - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Row (Bent-Over) - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Accessory Work

2 circuits

Lateral Raise - Dumbbell

1 set × 12 reps

Bicep Curl - Dumbbell

1 set × 12 reps

2 circuits

Triceps Extension (Standing, Overhead) - Dumbbell

1 set × 10 reps

Reverse Lunge - Dumbbell

1 set × 10 reps

Cool Down

Quad Stretch

1 set × 30s

Standing Single-Leg Hamstring Stretch

1 set × 30s

Child's Pose

1 set × 40s

Chest Opener Stretch

1 set × 30s