Barbell Squat & Press Basics

Barbell Squat & Press Basics

Day 1 of your foundation phase. We're keeping volume moderate (0.7x) with controlled tempo on barbell squats and overhead press to build solid form. Two heavy barbell lifts anchor the session, supported by a bodyweight row progression and a glute bridge for the hinge pattern. Core finishes things off. Rest 90-120s between sets to ensure quality reps.