Welcome to eyad bodybuilding PRO

Squats: Front squat, back squat, box squat, and goblet squats. If you go with back squats, check out my article about common squat mistakes.

Hip hinge: Trap-bar deadlift, conventional deadlift, sumo deadlift, and Romanian deadlift. Need a guide? I just so happen to have one handy

Single-leg work: Reverse lunges, forward lunges, lateral lunges, Bulgarian split squats, single-leg RDL, single-leg hip thrust, and step-ups

Pushing exercises: Bench press variations, dumbbell press variations, military press, push press, landmine press, and push-ups

Pulling exercises: Seated cable row variations, chest-supported rows, barbell rows, single-arm dumbbell rows, single-arm standing cable rows, chin-ups, and pull-ups

Carries: Farmer's carry (bilateral), suitcase carries (unilateral), waiter carries, and cross-body carries

Core lifts: Pallof press, chops, half-kneeling lifts, tall-kneeling lifts, overhead lifts, split-stance exercises, plank variations, and roll-outs

If you follow a full-body program built around these seven categories, you'll be amazed at how well your body responds. If your goal is to add mass, these are the movements that will allow you to use the most weight and provide the training stimulus the body will need to grow. If your goal is fat loss, these are the movements that will allow you to burn the most calories and continue working harder in the gym. If your goal is just to get stronger and more athletic for whatever you decide to do later, these movements are the perfect tools.