Barbell Front Squat
5, 4, 3 reps
Elbows stay high and ribs down.
Back to workouts
StrengthAdvanced45+ Min
Full-Gym Strength Ladder
An advanced ladder workout for women training in a full gym, with progressive supersets for total-body strength.
Coach
Maya Ellis
Estimated time
50 min
Equipment
Full Gym
Overview
This ladder uses barbell and cable pairings to keep training dense and focused.
Advanced movers can use this once per week as a heavier session around simpler accessory work.
Session Structure
The workout moves from heavy compound lifts into short accessory supersets. Take full recovery between ladder rounds.
Use an RPE of 7 to 8 on the first round so you have room to progress across the session.
Strength Ladder
Lat Pulldown
8 reps after each squat set
Drive elbows toward back pockets.
Cable Romanian Deadlift
10 reps
Maintain tension through the entire hinge.
Related workouts
Stay in the same training lane.
StrengthIntermediate35 min
Glute Power Foundation
A lower-body strength session with dumbbells and bands to build glute power, hip stability, and strong posture.
Maya Ellis
View workout
StrengthAdvanced34 min
Athletic Bodyweight Power Circuit
A 34-minute advanced bodyweight session that uses tempo, explosive reps, and unilateral control to build strength without a gym floor full of equipment.
Maya Ellis
View workout
StrengthAdvanced48 min
Full-Gym Lower-Body Power Session
A 48-minute advanced lower-body workout that combines heavy lifts, unilateral strength, and athletic accessories for serious glute and leg progress.
Maya Ellis
View workout