Workouts · Strength

Full Gym Strength Circuit

Strength · 18 min · 6 moves · barbell, squat rack

A session made for outside, in a park or on a path.

The workout

1. Barbell Back Squat

   4 × 8 reps · 60 s rest

   Bar rests on upper traps, feet shoulder-width, drive through heels to stand tall.

   Weight: moderate barbell · Works: quads, glutes, core

2. Barbell Deadlift

   3 × 6 reps · 75 s rest

   Hinge at hips keeping bar close to shins, drive hips forward to lockout.

   Weight: moderate barbell · Works: hamstrings, glutes, back

3. Cable Row Machine Pull

   3 × 10 reps · 45 s rest

   Sit tall, pull handle to lower ribs squeezing shoulder blades together.

   Works: back, biceps

4. Machine Chest Press

   3 × 10 reps · 45 s rest

   Press handles forward smoothly without locking elbows hard at top.

   Works: chest, triceps, shoulders

5. Leg Press Machine Push

   3 × 10 reps · 45 s rest

   Feet mid-platform, lower until knees at 90°, push through whole foot.

   Works: quads, glutes

6. Standing Barbell Overhead Press

   3 × 8 reps · 60 s rest

   Brace core, press bar overhead in a straight line, avoid arching low back.

   Weight: light-moderate barbell · Works: shoulders, triceps, core

Want it different today?

In Yafa you can change this workout with a sentence: “make it shorter”, “no jumping” or “my knee is sore”, and it is rewritten for that. Or describe a workout of your own in your own words. The app calls each move out loud and tells you when to rest, so the phone can stay in your pocket.

More strength workouts

• Outdoor Slow Strength Soak 18 min · no equipment
• Tight Space Beast Strength 18 min · no equipment
• Outdoor Strength Reset 20 min · dumbbells, kettlebell
• Bench Beast Mode 20 min · dumbbells, bench

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