Strength
A 40-minute full-body barbell strength session covering all six fundamental lifts: squats, deadlifts, bench press, overhead press, bent-over rows and pull-ups. Every major muscle group, one session, and a template you can run twice a week indefinitely.
Strength at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 6
- Estimated burn
- ~420 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Chest, Back, Quads, Shoulders, Core, Biceps
- Made for
- Everyone
- Price
- Free
6 exercises in Strength
- 4 × 12
- 4 × 12
- 4 × 12
- 4 × 12
- 4 × 12
- 4 × 12
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Strength
Twelve reps across the board makes this a technique-and-volume session rather than a max-effort day. Rest two minutes on the squat and deadlift, 90 seconds elsewhere. Squat and deadlift in the same session means pacing the deadlift deliberately.
Strength — questions
How long does Strength take?
About 40 minutes from the first set to the last. The session contains 6 exercises and burns roughly 420 kcal for an average trainee.
What equipment do you need for Strength?
Barbell and plates. The session is built around Barbell Full Squat, Barbell Deadlift, Barbell Bench Press and more, and every exercise comes with a demo video in the GymiaFit app.
Is Strength suitable for beginners?
Strength is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Strength work?
Chest, Back, Quads, Shoulders, Core, Biceps. 6 exercises, starting with Barbell Full Squat, Barbell Deadlift, Barbell Bench Press.
Is Strength free?
Yes. Strength is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Strength into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
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