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Quest Mode · Full body

Quest Mode: Strength

Complete one controlled objective at a time, then log the work and continue your own campaign.

Preview the exercises
GoalFive strength objectives with clear alternatives
LevelReturning or intermediate
Duration40–50 min
Exercises5

BEFORE YOU START

Equipment and structure

Dumbbells · Bench · Band or cable station

Gaming InspiredQuest ModeFull bodyStrength

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FULL PRESCRIPTION

Exercise by exercise

  1. 01

    Goblet Box Squat

    4 sets · 6–10 · 90s 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

    Dumbbell Floor Press

    4 sets · 8–12 · 90s 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.
  3. 03

    One-Arm Supported Dumbbell Row

    4 sets · 8–12 / side · 90s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Support one hand and knee or use a split stance.
    • Keep the trunk quiet.
    • Pull toward the hip and lower fully under control.
  4. 04

    Dumbbell Romanian Deadlift

    3 sets · 8–12 · 75s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Keep the weights close to your legs.
    • Push your hips back with softly bent knees.
    • Stop before your back position changes, then stand tall.
  5. 05

    Farmer Carry

    3 sets · 30–45 sec · 60s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Stand tall with weights at your sides.
    • Take short, quiet steps.
    • Stop before posture or grip fails.