Mixed Equipment Strength Builder

This 6-week program uses three full-body sessions per week to build general strength with a mix of barbell compounds and dumbbell assistance work. Each workout trains squat, hinge, horizontal press, vertical press, horizontal pull, and core stability. Rep ranges stay mostly in the 3–8 zone for main lifts with moderate accessory volume, keeping fatigue manageable and avoiding peaking. Progress by adding small amounts of weight when you hit the top of the rep range with solid form. Rest 2–3 minutes on main barbell lifts and 60–90 seconds on assistance work.