These foundational exercises build total-body strength and set the stage for long-term progress in any training program.
Why Compound Lifts?
Compound exercises work multiple muscle groups at once, making them the most efficient way to build strength and muscle. Whether your goal is fat loss, muscle gain, or athletic performance, these five lifts should form the backbone of your training program.
Compound lifts are the foundation of any solid training program
1. Barbell Back Squat
The king of lower body exercises. Place the bar on your upper traps, feet shoulder-width apart. Push your hips back and down, keeping your chest up. Drive through your heels to stand. Start with 3 sets of 8-10 reps.
2. Conventional Deadlift
The ultimate full-body strength builder. Stand with feet hip-width, grip the bar just outside your shins. Keep your back flat, drive through the floor, and lock out at the top. Start with 3 sets of 5 reps.
3. Barbell Bench Press
The staple upper body push exercise. Lie on the bench, grip slightly wider than shoulders, lower the bar to your chest, and press back up. Keep your shoulder blades pinched. Start with 3 sets of 8-10 reps.
4. Overhead Press
Stand with feet shoulder-width, press the barbell from your shoulders to overhead in a straight line. This builds strong shoulders and a stable core. Start with 3 sets of 8 reps.
5. Barbell Row
Hinge at the hips with a flat back, pull the bar to your lower chest. This builds a strong back and improves posture. Start with 3 sets of 8-10 reps.
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