# 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