Deadlifts target the back, glutes, and hamstrings, fostering a strong foundation for muscle growth.

Squats engage multiple muscle groups, promoting overall strength and mass development in the lower body.

Bench presses effectively build chest, shoulders, and triceps, contributing to upper body mass.

Overhead presses engage deltoids and triceps, enhancing shoulder and arm development for mass.

Bent-over rows stimulate the back, biceps, and rear deltoids, fostering balanced muscle growth.

Pull-ups work the upper back, biceps, and lats, aiding in achieving a V-shaped physique.

Lunges activate leg muscles while improving stability, promoting balanced lower body development for mass.