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The big lifts

Get stronger · Full gym · 35–45 min

The classic barbell session: squat, hinge, push, pull. Heavier loads (around 80% of your max) are the proven fast lane to strength.

How to do it

2–3 sets of 5–8 reps, resting 2–3 minutes between sets. Do the big lifts first, use the full range of motion, and leave 2 reps in the tank.

The exercises

1

Barbell squats

2–3 × 5–8

Bar on your upper back, sit down between your heels.

2

Deadlifts

2–3 × 5

Hips back, bar close, push the floor away.

3

Bench press

2–3 × 5–8

Feet planted; ask for a spot when it gets heavy.

4

Lat pulldown or pull-ups

2–3 × 6–10

Pull to your collarbones, no swinging.

5

Overhead press

2–3 × 5–8

Press straight up; brace your whole body.

6

Plank

2 × 40 sec

A strong middle makes every lift safer.

Good to know

New to barbells? Start with the empty bar and add small plates weekly. Form first — a coach or experienced friend for one session is a great investment.