If you are a bench-only lifter, an older beat-up powerlifter, or just really need to get in some lower body training in, these six exercises will cover all three of those bases. These exercises are my workaround to hammer the lower and upper body while keeping a strong bench.

Increasing your total in the conjugate system often means finding the right exercises to build the squat, bench press, and deadlift. Here are some builders I’ve found to be most effective.