Most effective strength programs are built on a handful of compound movements. They train several muscle groups at once, improve coordination, and carry over to everyday life.
The Seven Movements
Back Squat: builds the legs, hips, and core.
Deadlift: trains the entire posterior chain.
Bench Press: develops pressing strength in the chest, shoulders, and triceps.
Overhead Press: strengthens the shoulders and improves stability.
Pull-Up: builds the back, biceps, and grip.
Walking Lunge: improves single-leg strength and balance.
Farmer’s Carry: trains grip, posture, and core control.
How to Program Them
Choose three or four movements per session, work in the 5 to 10 rep range, and add load gradually. Quality of movement always comes before weight on the bar.
Get Coached
A KRYVEX coach can review your technique and build these lifts into a plan that matches your experience.
