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Heavy Compound Strength Day

Day 15 of 28 — full body strength session using bodyweight progressions across all major movement patterns. Push, pull, squat, hinge, and core are all covered. Beginner-friendly with longer rest periods and moderate rep ranges to build confidence and strength heading into the second half of the program.

shridhar

Created by

shridhar

Workout Breakdown

Warm-Up

1

Jumping Jacks

1 set × 40s

1

Arm Circle

1 set × 30s

1

Squat (Dynamic Mobility)

1 set × 10 reps

1

Hip Circle

1 set × 30s

1

High Knees

1 set × 30s

Main Workout

Simple Squat Progression

Progressive exercise

Pushup Progression

Progressive exercise

Row Progression

Progressive exercise

Hinge Progression

Progressive exercise

Anti-Extension Progression

Progressive exercise

Cool Down

1

Child's Pose

1 set × 40s

1

Hamstring Stretch (Supine)

1 set × 40s

1

Kneeling Hip Flexor Stretch

1 set × 40s

1

Shoulder Stretch (Cross-Body)

1 set × 30s

1

Cat-Cow

1 set × 40s