Heavy Strength — Full Body 45 min
Four compound lifts — squat, hinge, push, pull — at 80–85% 1RM for 3–5 sets of 5, a 45-minute full-body block that builds maximal strength and bone density.
Four compound lifts — squat, hinge, push, pull — at 80–85% 1RM for 3–5 sets of 5 reps with 2–3 minutes rest, a 45-minute full-body block that builds maximal strength and bone density. The moderate set volume develops strength without excessive cortisol load.
The session at a glance
- Focus: strength
- Intensity: high
- Duration: 45 minutes
- Equipment: barbell, rack, plates
The protocol
- Back squat — 5x5. 80–85% 1RM.
- Romanian deadlift — 3x5.
- Overhead press — 3x5.
- Weighted pull-up — 3x5.
Why this works
- Maximal strength. Sets of 5 at 80–85% 1RM across four compounds sit squarely in the maximal-strength range.
- Bone density. Heavy compound loading is the named adaptation this session targets alongside strength.
- Full-body coverage. Squat, hinge, push, and pull train the major movement patterns in one block without excessive cortisol load.
How to scale it
- On tired days, drop to 3 sets per lift or move to the 80% end of the load range.
- Run the pull-up bodyweight before adding load if 5 weighted reps aren't yet attainable.
- Cut one accessory lift if time is short, prioritizing the squat.
Related protocols
Sources
AgeGen workouts cite authoritative landing pages, not anecdote. If a claim isn't in the linked source, we don't make it.
