If you want to take your fitness to the next level, having the right strength routine is essential.

Before we dive in, remember that progressive overload is a major key to success.

“The progressive aspect is crucial for success with this technique.

fit, happy brunette woman doing dumbbell lunges on boardwalk on semi-sunny afternoon

Photo: Shutterstock. Design: Eat This, Not That!

Now, let’s dive into the best one-month strength training challenge to transform your body.

Perform the below exercises with 60 to 90 seconds of rest between sets.

Squat

2.

dumbbell squat

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Bench Press

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3.

Barbell Deadlift

4.

Lat Pulldown

5.

barbell bench press

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Dumbbell Shoulder Press

6.

Plank

Full Body B Workout

1.

Lunges

2.

barbell deadlift

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Incline Dumbbell Press

3.

Kettlebell Swings

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Seated Row

5.

lat pulldown illustration

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Triceps Dips

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6.

Russian Twists

Weeks 3-4: Strength and Hypertrophy

1.

Barbell Deadlift

2.

illustration of woman doing dumbbell shoulder press

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Barbell Bench Press

3.

Barbell Row

4.

Overhead Press

5.

planks

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Front Squat

6.

woman Weighted Lunges

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incline dumbbell chest press

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kettlebell swings

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illustration man doing seated cable row

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tricep dips illustration

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illustration of how to do the russian twist core-strengthening exercise

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barbell deadlift illustration

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barbell bench press illustration

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illustration of man doing barbell row

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illustration of dumbbell shoulder press

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hanging leg raise

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