Strength Workouts

Below you can find ideas for strength workouts by movement types.

Workout

Focus

Movement(s)

Sets x Reps

% of 1RM

Notes

Squat Focus

1

Heavy Back Day

Legs

Back Squat

5x5

80–85%

Classic strength building

2

Pause & Drive

Legs

Pause Back Squat (2 sec @ bottom)

4x4

70–75%

Improves control and sticking points

3

Front Attack

Quads

Front Squat

5x3

75–85%

Upright posture, core + quad heavy

4

Volume Builder

Legs

Back Squat

4x10

60–65%

High-volume hypertrophy

5

Tempo Legs

Legs

Tempo Squat (3-1-1 tempo)

4x6

65–70%

Controlled time under tension

Hinge-Focused

6

Deadstop Power

Posterior

Conventional Deadlift

5x5

80–85%

Full stop between reps

7

The Pull Heavy

Posterior

Deadlift

5x3

85–90%

Heavy triples for max strength

8

Hamstring Hammer

Hamstrings

Romanian Deadlift

4x8

60–70%

Stretch + control

9

Speed Pulls

Posterior

Deficit Deadlift (2")

6x2

70%

Fast pulls off floor

10

Deadlift Drop Set

Posterior

Deadlift

1x5 @ 85%, 2x10 @ 60%

See rep

Strength + volume combo

Pressing Focus

11

Classic Bench

Chest

Barbell Bench Press

5x5

80–85%

Standard strength work

12

Close Grip Strength

Triceps

Close-Grip Bench Press

4x6

70–75%

Triceps-focused pressing

13

Overhead Hero

Shoulders

Strict Press (Standing)

5x5

75–80%

Vertical pressing strength

14

Paused Bench

Chest

Bench Press (2-sec pause on chest)

4x4

75–80%

Eliminates momentum

15

Push Press Party

Shoulders

Push Press

5x3

75–85%

Use leg drive for heavier load

Pulling Focus

16

Snatch Grip Power

Back

Snatch-Grip Deadlift

4x6

65–70%

Emphasizes traps and upper back

17

Barbell Row Blast

Back

Bent Over Barbell Row

5x8

60–70%

Controlled reps, no momentum

18

Volume Pulls

Back

Pendlay Row

4x10

60%

Reset each rep

19

Rack Pull Smash

Back

Rack Pull (just below knee)

5x5

90%+

Overload top-end strength

20

Dead Row Finisher

Back

Deadlift + Row Complex (1+1)

4x6

60–65%

One deadlift + one row per rep