The M.A.S.S. Squat-Shrug Plus is the safest and most effective way to perform many of the most beneficial strength and free-hand exercises. The unique adjustable height/multi-directional handles system offers the user dozens of options to safely start, perform, and end exercises that include squats, deadlifts, shrugs, farmer’s walk, push ups, pull ups, and dips. The adjustable height options for starting position of the handles on the stainless steel uprights allows variety in training, while also offering the ability for those rehabbing an injury to gradually increase the intensity of various free-hand exercises. The multitude of possibilities allow the trainer to make maximum use of a minimum of floor space.