Strength Workouts
Strength workouts build power with structured sets and progressive loading. Browse community strength WODs, from classic lifts to accessory-driven sessions.
Back Day
Seated Rear Delt Fly · Dumbbell Fly · Dumbbell Row · Gorilla Row · External Rotation · Back Shrugs
Hard Dumbbell Back Pump
1-Arm Dumbbell Row · Dumbbell Romanian Deadlift · Chest-Supported Dumbbell Row · Dumbbell Pullover · Bent-Over Dumbbell Reverse Fly
Upper Body / Posterior Chain Strength
Squat + Overhead Press · Reverse Lunge + Hammer Curl · RDL + Back Raise · Loaded Bear + Renegade Row
Leg Day
Squats · Sumo Squats · Lunges · Stand Up · Hip Trust + Donkey Kicks
Sunday Strength
Back Squat · Deadlift · Overhead Press
Push Day
Bench Press · Overhead Press · Dumbbell Incline Press · Chest-Supported Rear Delt Raise · Close-Grip Push-Up
Friday Front Squat Peak
Front Squat · Romanian Deadlift · Bulgarian Split Squat · Seated Calf Raise · Hanging Knee Raise
Tuesday Squat Builder
Back Squat · Paused Back Squat · Romanian Deadlift · Bulgarian Split Squat · Ab Wheel Rollout
hinge priority
Deadlift · Paused Romanian Deadlift · Barbell Hip Thrust · Glute-Ham Raise · Farmer's Carry
Sunday 5x5
Back Squat · Bench Press · Barbell Row
Friday Pull
Deadlift · Romanian Deadlift · Barbell Hip Thrust · Chest-Supported Row · GHD Back Extension
Tuesday Squat Peak
Back Squat · Front Squat · Romanian Deadlift · Bulgarian Split Squat · Hanging Knee Raise
Sunday Squat Builder
Back Squat · Bulgarian Split Squat · Romanian Deadlift · Hanging Knee Raise · Standing Calf Raise
Monday Squat Drive
Back Squat · Paused Front Squat · Romanian Deadlift · Bulgarian Split Squat · Standing Calf Raise
push pull pairs
Barbell Bench Press · Barbell Bent-Over Row · Incline Dumbbell Press · Chest-Supported Dumbbell Row
Heavy Pull + Posterior Chain
Deadlift · Romanian Deadlift · Barbell Hip Thrust · Back Extension · Hanging Knee Raise
Heavy Sunday Squat
Back Squat · Romanian Deadlift · Bulgarian Split Squat · Hanging Knee Raise
Pull the Chain
Deadlift · Romanian Deadlift · Barbell Hip Thrust · Back Extension · Hanging Knee Raise
pull the floor
Deadlift · Romanian Deadlift · Barbell Hip Thrust · Chest-Supported Row · 45-Degree Back Extension
Thursday Front Squat Build
Front Squat · Romanian Deadlift · Bulgarian Split Squat · Hamstring Curl · Standing Calf Raise
Sunday Strong
Goblet Squat · Dumbbell Bench Press · Dumbbell Row
Saturday Squat Builder
Back Squat · Paused Front Squat · Romanian Deadlift · Bulgarian Split Squat · Standing Calf Raise
Push/Pull Pair
Barbell Bench Press · Barbell Bent-Over Row · Incline Dumbbell Bench Press · Chest-Supported Dumbbell Row · Cable Triceps Pressdown
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