Balanced strength

A high-volume, superset-based routine that pairs heavy lower-body foundations with balanced upper-body pushing and pulling. It blends compound strength with functional stability, making it an ideal program for building lean muscle and athletic endurance.

Exercises

Set 1: 4 rounds

Weights: Heavy

Kettlebell Goblet Squats

10 reps

Rest

20 seconds

Plank with Shoulder Taps

20 reps

Rest

30 seconds

Set 2: 1 round

Rest

1 minute

Set 3: 4 rounds

Weights: Moderate

Dumbbell Bench Press

10 reps

Rest

20 seconds

Dumbbell Bent Over Rows

10 reps

Rest

30 seconds

Set 4: 1 round

Rest

1 minute

Set 5: 4 rounds

Weights: Moderate

Dumbbell Lunges

20 reps

Rest

20 seconds

Weights: Moderate

Bent Over Alternating Flys

12 reps

Rest

30 seconds

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Complete Strength 4/20/22

23 mins 30 secs, Intense

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