The Ultimate 5-Exercise Workout for Total Body Strength

Are you searching for an effective full-body workout? Look no further. This Ultimate 5-Exercise Workout routine is designed to target major muscle groups, promote overall strength, and improve muscle endurance.

  1. Barbell Back Squat: Foundation of Lower Body Strength

Starting off strong, the barbell back squat is the cornerstone of any lower body workout. Not only does it engage your quads, hamstrings, and glutes, but it also challenges your core and lower back.

For information on performing this exercise, please check out this video How to do a Barbell Back Squat – YouTube

Technique Tips

Begin with your feet shoulder-width apart, toes pointed slightly outwards. Position the barbell on your upper back and traps, grasping it with a secure grip. Take a deep breath, brace your core, and squat down until your hips dip below parallel.

Transitioning into the Ascent

Now, push through your heels and extend your knees and hips. Squeeze your glutes at the top for full engagement. Perform 4 sets of 8 reps, ensuring proper form throughout.

  1. Bench Press: The Upper Body’s Staple

The bench press targets the chest, triceps, and shoulders. It’s a versatile exercise that builds upper body strength and muscle mass.

Establishing a Solid Foundation

Lie on a flat bench with your feet firmly planted on the ground. Grip the barbell slightly wider than shoulder-width, with your wrists stacked above your elbows.

Check your form here at How to Bench Press with Proper Form (AVOID MISTAKES!) – YouTube.

Powering Through the Lift

Lower the barbell to your chest in a controlled manner, keeping your elbows at a 45-degree angle. Push the barbell back up to the starting position, fully extending your arms. Complete 4 sets of 8 reps, maintaining proper form.

  1. Deadlift: The King of Compound Exercises

The deadlift is a full-body powerhouse, targeting your posterior chain, lower back, core, and grip strength.

Mastering the Setup

Stand with your feet hip-width apart, barbell over your midfoot. Hinge at the hips and bend your knees slightly, gripping the barbell with either an overhand or mixed grip.

You can check the proper way to this exercise via The Deadlift – YouTube

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Engaging the Pull

Keep your chest up, brace your core, and begin lifting the barbell. Drive through your heels, extending your hips and knees simultaneously. At the top, stand tall with your shoulders back. Slowly lower back to the ground, maintaining control. Complete 4 sets of 8 reps, focusing on form and consistency.

  1. Pull-ups: The Ultimate Bodyweight Exercise

Pull-ups work the upper back, biceps, and forearms. They’re an essential exercise for developing a strong, defined back.

Proper Pull-up Form

Hang from a pull-up bar with an overhand grip, hands shoulder-width apart. Engage your core and keep your shoulders down and back.

You can double check your form on YouTube via The Pull-Up – YouTube

Ascending with Confidence

Pull yourself up until your chin clears the bar, squeezing your shoulder blades together. Lower yourself back down in a controlled motion. Aim for 4 sets of 8 reps, modifying the exercise if needed.

  1. Seated Cable Rows: A Balanced Back Builder

Seated cable rows target the middle back, lats, and biceps, completing the full-body workout.

Getting Set Up

Sit on a cable row machine, feet on the platform, knees slightly bent. Grab the handle with a neutral grip, maintaining an upright posture.

Executing the Row

Pull the handle towards your abdomen, retracting your shoulder blades. Slowly extend your arms back out, resisting the cable’s pull. Repeat for 4 sets of 8 reps, keeping your form in check.

Or you can check this video instruction here at How to do the SEATED CABLE ROW! | 2 Minute Tutorial – YouTube.


Incorporating this Ultimate 5-Exercise Workout into your routine will help build total body strength and muscle endurance. Prioritize proper form and technique to maximize results and prevent injury. As you progress, feel free to increase weights or add variations for continued growth.

You can also find a lot of exercises for other Gym Workouts while on your fitness journey right here at Gym Workouts Archives – Aussie Fitness Centre.

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