# Compound Strength & Skill Mastery

Build size and power while mastering advanced movements with your gym equipment.

## Barbell Strength Focus

Kick off your 28-day strength cycle with this focused, full-body barbell session. You'll move through the big lifts with purpose and control — building the foundation that makes every future session stronger.

### Warm-Up

- 1 × 40s Hip Circle
- 1 × 40s Leg Swing
- 1 × 40s Shoulder Circle
- 2 × 5 Inchworm
- 2 × 8 Squat (Goblet) - Kettlebell
- 2 × 12 Pull Apart - Resistance Band

### Main Workout

- 3 × 8 Squat - Barbell
- 3 × 8 Bench Press - Barbell
- 3 × 10 Deadlift (Romanian)
- 3 × 8 Bent-Over Row - Barbell
- 3 × 8 Overhead Press - Barbell

### Accessories

- **Superset · 2 rounds**
  - 12 Deadlift (Stiff-Legged) - Dumbbell
  - 12 Lateral Raise - Dumbbell
- **Superset · 2 rounds**
  - Pullup Progression
  - 12 Bicep Curl - Dumbbell

### Cool Down

- 1 × 40s Quad Stretch
- 1 × 40s Hip Flexor Stretch (Kneeling)
- 1 × 40s Chest Doorway Stretch
- 1 × 45s Child's Pose
- 1 × 45s Seated Hamstring Stretch
- 1 × 40s Thoracic Rotation


## Active Recovery

Give your body the rest it deserves today! A gentle walk or some light tidying around the house is all you need — you'll feel refreshed and ready to crush your next session.

### Active Recovery

- 1 × 1800s Walking
- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Circle
- 1 × 30s Hip Circle
- 1 × 30s Quad Stretch
- 1 × 30s Calf Stretch
- 1 × 60s Child's Pose
- 1 × 60s Supine Spinal Twist


## Max Effort Compound

Today you go heavy and push your limits — expect to feel strong, powerful, and seriously accomplished. This full-body session combines the most demanding barbell lifts with smart accessory work to peak your strength right when it counts most.

### Warm-Up

- 2 × 30s Arm Circle
- 2 × 30s Hip Circle
- 2 × 6 Inchworm
- 2 × 8 Squat (Goblet) - Kettlebell

### Main Workout — Heavy Compounds

- 4 × 5 Bench Press - Barbell
- 4 × 5 Pull-Up (Weighted)
- 4 × 6 Deadlift (Romanian) - Barbell
- 4 × 5 Push Press - Barbell

### Accessory Work

- **Superset · 3 rounds**
  - 10 Row (Bent-Over) - Dumbbell
  - 10 Bicep Curl (Hammer) - Dumbbell
- **Superset · 3 rounds**
  - 8 Bulgarian Split Squat - Dumbbell
  - 10 Lateral Raise - Dumbbell
- 3 × 10 Kettlebell Swing (Single-Arm) - Kettlebell

### Cool Down

- 1 × 45s Child's Pose
- 1 × 40s Hip Flexor Stretch
- 1 × 40s Seated Hamstring Stretch
- 1 × 40s Chest Doorway Stretch
- 1 × 30s Lat Hang


## Skill Foundations

A focused skill session to build body awareness and control in two fundamental gymnastics positions. Expect short, deliberate holds that challenge your balance and strength — quality every rep, no rushing.

### Warm-Up

- 2 × 10 Shoulder Circle
- 2 × 10 Wrist Circle
- 2 × 8 Cat-Cow Stretch
- 2 × 10 Scapular Push-Up
- 2 × 20s Hollow Body Hold

### Skill Block 1 – Tuck Handstand Practice

- 3 × 20s Pike Hold (Feet Elevated)
- 1 × Handstand Progression _(progression — pick your level)_
- 1 × Handstand Progression _(progression — pick your level)_

### Skill Block 2 – Parallel Bar Support Holds

- 4 × 10s Parallel Bar Support Hold
- 3 × 8 Scapular Shrug
- 1 × L-sit Progression _(progression — pick your level)_

### Cool Down

- 1 × 30s Chest Doorway Stretch
- 1 × 30s Wrist Flexibility Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 40s Child's Pose


## Hypertrophy Push & Pull

Build serious upper body strength and size with a smart dumbbell-focused session — you'll feel a deep, satisfying pump across your chest, back, and shoulders while locking in crisp, powerful form.

### Warm-Up

- 2 × 30s Arm Circle
- 2 × 10 Shoulder Dislocate
- 1 × 30s Chest Opener Stretch
- 2 × 10 Scapular Push-Up
- 2 × 20s Dead Hang

### Main Workout

- 3 × 9 Bench Press - Dumbbell
- 3 × 9 Row (Bent-Over) - Dumbbell
- 3 × 9 Shoulder Press - Dumbbell
- **Superset · 2 rounds**
  - 12 Lateral Raise - Dumbbell
  - 12 Rear Delt Fly - Dumbbell
- **Superset · 2 rounds**
  - 12 Bicep Curl - Dumbbell
  - 12 Triceps Extension (Overhead, Single-Arm) - Dumbbell
- 2 × 12 Fly - Dumbbell
- 1 × Pullup Progression _(progression — pick your level)_

### Cool Down

- 1 × 40s Chest Doorway Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Lat Stretch
- 1 × 30s Triceps Stretch (Overhead) - Partner Assisted
- 1 × 40s Child's Pose


## Advanced Skill Training

A focused, quality-over-quantity session on the pull-up bar — expect to move slowly, feel every muscle engage, and walk away with sharper technique and serious body control. No rushing, just mastery.

### Warm-Up

- 3 × 30s Dead Hang
- 3 × 8 Scapular Pull-Up
- 2 × 10 Shoulder Circle
- 2 × 20s Hollow Body Hold

### Skill Block 1 – Eccentric Pull-Up Control

- 4 × 5 Negative Pull-Up
- 4 × 10s Chin Up Hold

### Skill Block 2 – L-Sit & Core Compression

- 4 × 15s Pull-Up (L-Sit)
- 4 × 10s Tucked L-Sit

### Skill Block 3 – Grip & Rotation Refinement

- **Superset · 4 rounds**
  - 20s Dead Hang
  - 5 Pull-Up
- 3 × 6 Pull-Up (Typewriter)

### Accessory – Pressing Balance

- 3 × 10 Row (Single-Arm) - Dumbbell
- 3 × 10 Press (Neutral Grip) - Dumbbell

### Cool Down

- 2 × 40s Dead Hang
- 1 × 60s Child's Pose
- 2 × 30s Shoulder Stretch (Cross-Body)
- 1 × 10 Cat-Cow