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Men’s Training · Full body

Men’s Strength: Lower Drive

A men-focused strength session built around stable presses, pulls, lower-body work, and carries. This edition emphasizes squat and hinge.

Preview the exercises
GoalUpper, lower, and total-body strength skill · squat and hinge
LevelAll levels
Duration40–55 min
Exercises5

BEFORE YOU START

Equipment and structure

Dumbbells · Bench · Cable station · Optional machines

Men FocusedStrengthGymProgressiveSquat And Hinge

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FULL PRESCRIPTION

Exercise by exercise

  1. 01

    Goblet Box Squat

    4 sets · 6–10 · 75s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Hold the weight close to your chest.
    • Reach your hips toward the box with your whole foot planted.
    • Stand with control and keep your knees tracking with your toes.
  2. 02

    Alternating Dumbbell Curl

    3 sets · 10–15 · 45s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Stand tall or sit supported.
    • Keep the upper arm quiet.
    • Lower each dumbbell fully without swinging.
  3. 03

    Dumbbell Calf Raise

    3 sets · 10–15 · 30s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Hold weights at your sides.
    • Rise evenly through both forefeet.
    • Lower slowly without bouncing.
  4. 04

    Dumbbell Floor Press

    4 sets · 8–12 · 75s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Set your shoulder blades gently against the floor.
    • Keep your wrists stacked over your elbows.
    • Pause softly when your upper arms meet the floor.
  5. 05

    Band Triceps Pressdown

    4 sets · 10–15 · 30s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Secure the band overhead.
    • Pin elbows near the ribs.
    • Straighten the arms without leaning onto the band.