Heavy Lifting for Muscle and Bone Health

Heavy Lifting for Muscle and Bone Health

Recommended Frequency:

Every week on Monday, Thursday

Optimal Resistance Training for Muscle and Bone Health
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What's Inside - See The Protocols

You can customize this routine to suit your needs, so anything you don't like, change or skip it!

Warm-up

Warm-up

7:00 AM
10m

A series of exercises to prepare the body for heavy lifting, activating muscles and increasing range of motion.

Simple Task
Simple Task
Simple Task
Simple Task
Barbell Squats

Barbell Squats

7:20 AM
15m

Perform heavy barbell squats to strengthen lower body muscles and improve bone density.

Simple Task
Simple Task

Complete 4 sets of 4-6 reps

Timed Activities - 3m
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Bench Press

Bench Press

7:50 AM
15m

Perform heavy bench presses to strengthen upper body muscles and improve bone density in the arms and chest.

Simple Task

Complete 4 sets of 4-6 reps

Timed Activities - 3m
Enter a Number
Core Exercises

Core Exercises

8:20 AM
10m

Perform a series of core exercises to strengthen the abdominal and lower back muscles, improving overall stability and posture.

Simple Task
Simple Task

Plank hold

Timed Activities - 1m

Side plank holds

Timed Activities - 1m
What You'll Get
  • 💪
    Injury prevention
    Proper warm-up reduces the risk of injury during heavy lifting by increasing blood flow and preparing muscles and joints for intense activity.
  • 💪
    Improved performance
    Warming up enhances muscle activation and range of motion, leading to better performance during the main workout.
  • 💪
    Increased lower body strength
    Heavy squats target multiple muscle groups, leading to significant strength gains in the legs and core.
  • 💪
    Improved bone density
    The high load of barbell squats stimulates bone growth and increases bone mineral density, particularly in the spine and hips.
  • ⚡
    Enhanced hormone production
    Heavy compound exercises like squats stimulate the release of growth hormone and testosterone, benefiting overall health and muscle growth.
  • 💪
    Increased upper body strength
    Heavy bench presses target chest, shoulder, and tricep muscles, leading to significant upper body strength gains.
  • 💪
    Improved bone density
    The high load of bench presses stimulates bone growth and increases bone mineral density in the arms and chest.
  • 💪
    Enhanced muscle mass
    Heavy compound exercises like bench presses stimulate muscle protein synthesis, leading to increased muscle mass in the upper body.
  • 💪
    Improved core strength
    Regular core exercises enhance abdominal and lower back strength, leading to better overall stability and posture.
  • 💪
    Reduced risk of back pain
    A strong core helps support the spine, potentially reducing the risk of lower back pain and injuries.
  • 💪
    Enhanced athletic performance
    A strong core improves power transfer between upper and lower body, enhancing performance in various physical activities.
What you need to get started
As recommended by the creator

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