One lift

**One Lift** is a comprehensive 10-week program designed to enhance your strength and technique through focused barbell training. Committing to 70 days of structured workouts, you'll engage in a variety of exercises targeting major muscle groups, including the Pin Press, Trap Bar Deadlift, and Close Grip Bench Press. Each session is crafted to maximize your performance, pushing your limits with high-intensity sets and precise rep targets. Join this journey to elevate your lifting game and achieve your fitness goals!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Pin Press Bench (Barbell)

Trap Bar Deadlift

Seated Wide-Grip Row (Cable)

Seated Pin Press (Barbell)

Incline Curl (Dumbbell)

Band Pull Apart

Bench Press (Close Grip)

Seated Calf Raise

Trap Bar Power Shrug

Farmer's Walk (Weighted)

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