The first exercise is the squat.
It’s the foundation of practically any strength program.
Squats build leg strength, strengthen your core, and lay the groundwork for total-body strength gains.

How to do it:
✔️ 4 sets of 8–10 reps.
If you aren't using a barbell, use dumbbells.
If you feel any knee discomfort, swap this exercise for the leg press or hack squat.
The golden rule: technique is always more important than the weight you lift.
👇 Play the video and follow along with me.

The next exercise is the bench press.
It is one of the best compound exercises for developing the chest, shoulders, and triceps.
Use a full range of motion and control every repetition.

How to perform it:
✔️ 4 sets of 8–12 repetitions.
If you don't have access to a barbell, do parallel bar dips instead.
The golden rule: don't chase heavy weights. Technique comes first, then the load.
👇 Play the video and follow along.

The next exercise is the pull-up.
It’s the key to building a wide back, developing grip strength, and strengthening your biceps.
Can’t do a pull-up yet?
That’s perfectly fine.
Start with lat pulldowns and gradually work your way up to pull-ups.

How to perform it:
✔️ 4 sets.
Go for maximum reps, or 8–12 reps with added weight.
The golden rule: engage your back muscles—don't swing your body.
👇 Play the video and follow along.

The final exercise is the hyperextension.
It strengthens the lower back, glutes, and hamstrings.
I recommend it over the classic deadlift for those just starting out.
It’s safer and just as effective.

How to perform it:
✔️ 3 sets of 15–20 reps.
If your body weight is no longer enough, use added resistance.
The main rule: don’t hyperextend your lower back at the top of the movement. Raise your torso until it forms a straight line and keep the movement controlled.
👇 Play the video and follow along.