Strength Training

Build muscle and power! Spin for deadlifts, bench press, squats, pull-ups, barbell rows, overhead press, and accessory exercises for full-body strength gains.

Quests on this wheel

• 5x5 Deadlift 🏋️ — 5 sets of 5 reps at 80% of your max. Focus on flat back, hinge from hips, full hip extension at top.
• Bench Press 4x8 💪 — 4 sets of 8 reps with a spotter. Control the descent, explode up, full lockout at the top.
• Back Squat 4x6 🦵 — 4 sets of 6 below parallel — bar on traps, chest up, knees tracking over toes.
• Pull-Up Progression 🙌 — 3 sets to failure. Can't do 10? Use a band. Can do 15? Add weight. Track total reps each session.
• Barbell Row 4x8 💥 — Hinge to 45 degrees, pull bar to belly button — squeeze shoulder blades hard at the top. 4x8.
• Overhead Press 4x6 🔝 — Standing barbell OHP — brace your core, press straight up, bring bar back to chin. 4 sets of 6.
• Romanian Deadlift 3x10 🍑 — Hinge with slight knee bend, feel the hamstring stretch at the bottom. Glute squeeze at the top.
• Incline Dumbbell Press 3x10 🏋️ — Set bench at 30 degrees, dumbbells at chest — press up and in, squeeze pecs at the top.
• Bulgarian Split Squat 3x8 🦵 — Rear foot elevated on bench, front foot forward — lower until knee nearly touches floor. 3x8 each.
• Cable Face Pull 3x15 🎯 — Set cable to face height, pull elbows back and out — targets rear delts and external rotators.
• Farmer Carry 3x40m 🧳 — Grab heavy dumbbells and walk 40 metres with perfect posture — brutal for grip, traps and core.
• Dips to Failure 🤸 — On parallel bars, lower until elbows hit 90 degrees and press back up. 3 sets to failure.