Barbell Squats – 4 sets of 5 reps

The barbell squat is a highly effective compound movement that targets multiple muscle groups, including the quads, glutes, hamstrings, and lower back. Performing squats regularly can help build overall strength, increase lower-body power, and improve functional movement. Make sure to engage your core and maintain proper form to avoid injury and maximize the benefits of this movement.

Deadlifts – 3 sets of 5 reps

Deadlifts are one of the most powerful full-body exercises, engaging the legs, back, and core. This movement is essential for building posterior chain strength, which is important for better posture and overall functional strength. Keep your back straight, drive through your heels, and focus on hinging at the hips to execute this lift correctly.

Bench Press – 4 sets of 5 reps

The bench press targets the chest, shoulders, and triceps, making it one of the best exercises for upper body pushing strength. Focus on controlled movements, lower the bar to your chest, and avoid bouncing the bar off your chest to prevent injury. You can gradually increase the weight as your strength improves.

Pull-Ups – 3 sets to failure

Pull-ups are a fantastic bodyweight exercise that focuses on building upper body strength, particularly in the back and biceps. If you're unable to do pull-ups, start with assisted pull-ups or use a resistance band. Over time, your upper body strength will improve, allowing you to perform unassisted pull-ups.

Plank – 3 sets of 60 seconds

The plank is an isometric exercise that strengthens the core, improving stability and endurance. It also engages the shoulders, back, and glutes. Ensure your body forms a straight line from head to heels, and avoid letting your hips sag to prevent unnecessary strain on your lower back. Over time, you can increase the duration as your core strength improves.

Additional Notes: Proper form is key in all exercises. Start with lighter weights to perfect your technique before increasing the load. Stay consistent, and over time, you'll notice significant improvements in strength and muscle definition.