Foundational Strength Workout
I love this workout because of its simplicity, full-body work, and the balance of strength it creates. I’ve always done something similar to this workout, but it wasn’t until I got heavily involved in track and field that I discovered this combo of exercises creates a great strength base. When training high school football players, I found this workout to be crucial for the same reasons. It became a routine I relied on each week for my high school athletes’ development and my own progress.
Here’s the workout in its oversimplified form:
Squats
RDLs
Bench
Row
Those four exercises cover four major strength movements and multiple muscle groups. Of course, no one workout will get everything completely, and this is no different. I tend to keep simple versions of these exercises, but variations can be applied for more tailored purposes. Sets and reps will always vary based on your training phase and purpose. Here is a simple example:
Barbell back squats: 3x8
RDLs (standard barbell): 3x8
Bench press: 3x8
Cable row: 3x8
I kept the sets and reps simple here, sticking to 3 sets of 8 across the board. You can absolutely adjust this to fit your current strength phase. For example, if you’re in a base-building or hypertrophy phase, you might go with something like 12, 10, 8 reps. If you’re lifting heavier in a maximal strength phase, things can get a little more complex—maybe 2x5, 3x3 (5 sets total) for squats and bench, and 4x5–6 for RDLs and rows. I like keeping the reps a bit higher on RDLs and rows, since they’re accessory lifts and tend to get more benefit with slightly higher reps.
An “athletic” or functional version
Another version can be done using unilateral (single arm or leg) exercises for a more “sports-specific” workout, often done while in-season. This can also be used as apart of a functional fitness workout.
Alternating forward step lunges: 3x5
Single Leg RDLs w/ dumbbell curl: 3x8
Alternated dumbbell press: 3x5
Bent over dumbbell row with both feet on the ground, one hand on the bench: 3x6
Lunges replace squats because they are highly applicable to sports movements and easy to set up. Another option is the single-leg Bulgarian split squat, which has been very popular lately. Although a good exercise, it has drawbacks, such as being too complex for some or lacking a proper setup for relatively heavy weights.
Single leg RDL with popping up with leg drive and a curl.
Bent over dumbbell rows with both feet on the floor in a “stance”.
Alternating dumbbell chest press completing one full rep before starting the opposite side.
I include this workout in a lot of my high school athlete and adult general strength programs because:
It trains many of the necessary strength movements.
It helps promote muscular balance.
Keeps the exercises simple.
It’s a full-body workout.
Try adding this workout to your weekly strength and conditioning program if you’re an athlete or just want to build strength in general. With some creative planning, these workouts can complement your other weight training days.