The ONLY 4 Exercises You Need to Grow Stronger
A minimalist strength routine built on four compound lifts that between them work almost every muscle in your body. A short, simple programme you actually do beats a complicated one you don't.
The four
| Exercise | Main muscles | Key form points |
|---|---|---|
| Deadlift | Back, glutes, hamstrings, grip | Bar over mid-foot; hips back, chest up, flat back; push the floor away; lock out by squeezing glutes, not leaning back. |
| Dips | Chest, triceps, shoulders | Lean slightly forward for chest; lower until upper arms are about parallel to the floor; keep shoulders down, away from the ears. |
| Front squats | Quads, glutes, core, upper back | Bar on the front of the shoulders, elbows high; stay upright; sit down between your heels; knees track over toes. |
| Chin-ups | Back (lats), biceps | Palms facing you; start from a dead hang; pull chest toward the bar; lower all the way under control. |
Putting it together
- Two or three full-body sessions a week; 3–5 sets of 5–8 reps for the barbell lifts, and as many good reps as you can for dips and chin-ups (add weight when that gets easy).
- Add a little weight or a rep whenever you can (progressive overload).
- Master the form with light weight first. Get coaching or film yourself on the deadlift especially.
- Can't do a chin-up or dip yet? Use bands, an assisted machine, or slow negatives.
Video
- Explanation of the routine: YouTube
See also
- Should Your Workout Kick Your Ass?
- Cardio and Muscle Growth
- HIIT
- Testosterone
- 7 step guide to getting started (posture first)
Expanded for this wiki from a short exercise list with a video link.