Workouts²⁸

Workouts – Structured training days designed for muscle growth, strength, endurance, and overall fitness.

Chest & Back Power
This routine is perfect for anyone wanting a powerful upper body. We’ll target your chest and back with pressing and rowing moves, plus a core finisher for extra burn. Expect serious strength gains and a sculpted midsection.
9 exercises
- Bench Press
  A powerful exercise to build chest, shoulder, and tricep strength.
  4 × 12, 10, 8, 8
- Incline Barbell Rows
  Perform incline barbell rows to target the upper back and traps.
  4 × 12, 10, 8, 8
- Wide-Grip Pull-Up
  Target your lats more intensely with this wide-grip pull-up.
  3 × max
- Incline Dumbbell Press
  Boost your upper chest strength and improve your posture.
  3 × 12, 8, 8
- Cable Crossover
  Perform chest flyes using cables for constant tension.
  2 × 12
- Seated Cable Row
  An isolation exercise that targets the mid-back muscles for improved strength and posture.
  2 × 12
- Hanging Leg Raise
  A challenging move to strengthen your lower abs and build core stability.
  2 × 15
- Bench Crunches
  An enhanced version of crunches using a bench to increase core engagement.
  2 × 20
- Machine Crunches
  A resistance-based abdominal exercise performed on a machine for effective core isolation.
  2 × 15
Leg Day: Power Surge
Get ready to unleash your lower body strength with today's intense leg workout. We're focusing on building power and muscle in your quads, hamstrings, and calves with exercises like squats, lunges, and Romanian deadlifts. Feel the burn and embrace the challenge as you push through each set, knowing you're boosting your strength and athleticism. Let's power up those legs and make every rep count!
9 exercises
- Squat
  A versatile lower body exercise that builds strength and stability.
  4 × 12, 10, 8, 8
- Lunges
  A dynamic lower body exercise to build strength, balance, and flexibility.
  3 × 12, 10, 10
- Leg Extension
  A simple yet effective exercise for isolating the quadriceps.
  3 × 10
- Romanian Deadlift
  Lower the barbell while keeping your legs straighter than in a conventional deadlift.
  3 × 12, 10, 10
- Leg Curl
  Sit or lie on the leg curl machine, and lift your legs up towards your butt, focusing on squeezing your hamstrings.
  2 × 12, 10
- Calf Raise
  A simple yet effective move to build strength and size in your calves.
  3 × 15
- Reverse Crunches
  A simple yet effective core exercise targeting the lower abs.
  2 × 15
- Hanging Leg Raise
  A challenging move to strengthen your lower abs and build core stability.
  2 × 15
- Hanging Knee Raises with Twist
  A tough core move that hits your lower abs and obliques through a twist.
  2 × 15
Arm Day Blast
Get ready to sculpt those arms with our Arm Day Blast! This intense hypertrophy-focused session targets your biceps, triceps, and shoulders with a mix of presses, curls, and raises. Expect to feel the burn with supersets and max reps that push your limits. Not only will you build strength and size, but you'll also enhance your overall athleticism and posture. Let's make those arms pop!
11 exercises
- Seated Dumbbell Press
  Press dumbbells overhead to build shoulder and tricep strength.
  3 × 15, 10, 8
- Lateral Raise
  Sculpt your shoulders with this lateral raise exercise.
  2 × 10
- Bent-Over Lateral Raises
  Target your rear delts and upper back with this effective exercise.
  2 × 10
- Barbell Shrugs
  Strengthen your traps by performing barbell shrugs.
  3 × 12, 10, 8
- Close-Grip Bench Press
  Press the barbell with a narrow grip to target the triceps and chest.
  3 × 12, 10, 8
- Barbell Bicep Curls
  Build strong, sculpted arms with this classic move.
  3 × 12, 10, 10
- Reverse Grip Barbell Bicep Curls
  Strengthen your forearms and biceps with a reverse grip curl.
  3 × 12, 10, 10
- Tricep Pushdown
  Push down the cable to isolate your triceps and build arm definition.
  3 × 10
- Standing Hammer Curls
  Strengthen your biceps and forearms with this classic move.
  3 × 10
- Cable Crunches
  An isolation exercise that builds core strength using a cable machine.
  2 × 15
- Reverse Crunches
  A simple yet effective core exercise targeting the lower abs.
  2 × 15
Upper Body Kickstart
This beginner-friendly workout is great for anyone looking to strengthen their upper body foundation. Bench presses, incline presses, flyes, and push-ups hit your chest and shoulders from every angle. Expect better posture, stronger arms, and a solid base for future progress.
4 exercises
- Bench Press
  A powerful exercise to build chest, shoulder, and tricep strength.
  3 × 12
- Incline Dumbbell Press
  Boost your upper chest strength and improve your posture.
  3 × 12
- Dumbbell Fly
  Stretch and contract your chest muscles using dumbbells.
  3 × 15
- Push-Ups
  Perform a bodyweight exercise to strengthen the chest, shoulders, and triceps.
  2 × 10
Leg Day Power-Up
Get ready to power up your lower body with today's strength-focused workout. We're targeting your quads, hamstrings, glutes, and calves with classic moves like squats, leg presses, lunges, and calf raises. Expect a moderate intensity session that will build muscle and boost your overall strength. Let's crush it and feel the burn!
4 exercises
- Squat
  A versatile lower body exercise that builds strength and stability.
  3 × 12
- Leg Press
  A safe and effective lower body exercise using a machine to build strength and muscle mass.
  3 × 15
- Lunges
  A dynamic lower body exercise to build strength, balance, and flexibility.
  2 × 12
- Calf Raise
  A simple yet effective move to build strength and size in your calves.
  3 × 15
Core & Cardio Blast
Get ready to fire up your core and elevate your heart rate with our Core & Cardio Blast! This workout focuses on strengthening your abs and obliques while giving you a light cardio boost. Expect a mix of planks, crunches, and twists that will enhance your core stability and endurance. Perfect for building a strong foundation and burning calories, this session is your go-to for a balanced fitness routine.
4 exercises
- Plank
  Hold this static position to fire up your core and build endurance.
  3 × 30 sec
- Crunch
  Classic ab move to strengthen your core and build definition.
  3 × 15
- Bicycle Crunch
  A great way to hit your upper abs, lower abs, and obliques all in one move.
  2 × 12
- Russian Twist
  A great rotational move to build strong obliques and improve core stability.
  2 × 15
Upper Body Power-Up
Get ready to power up your upper body with today's strength-focused workout. We'll target your chest, shoulders, and back with exercises like incline bench presses and lat pull-downs. Expect a moderate intensity session designed to build muscle and boost your overall strength. Let's lift and grow stronger together!
3 exercises
- Incline Bench Press
  Press a barbell on an incline bench to target the upper chest.
  4 × 10
- Cable Crossover
  Perform chest flyes using cables for constant tension.
  3 × 12
- Seated Dumbbell Press
  Press dumbbells overhead to build shoulder and tricep strength.
  4 × 10
Leg Power Day
Get ready to build serious strength with today's lower body workout. We're focusing on major muscle groups with deadlifts, leg curls, and Bulgarian split squats to boost your power and stability. Finish strong with seated calf raises to enhance your lower leg endurance. This session is all about building a solid foundation, so push through and feel the burn!
4 exercises
- Deadlift
  Build full-body strength and improve your posture.
  4 × 8
- Leg Curl
  Sit or lie on the leg curl machine, and lift your legs up towards your butt, focusing on squeezing your hamstrings.
  3 × 12
- Bulgarian Split Squat
  A challenging single-leg exercise to build strength, balance, and stability in your legs and glutes.
  3 × 10
- Seated Calf Raise
  A great exercise to isolate and build the soleus muscle.
  4 × 15
Upper Body Power-Up
Get ready to build serious upper body strength with today's workout. We're focusing on key areas like your chest, shoulders, and back with exercises like the decline bench press and bent-over row. Expect a moderate intensity session that will challenge your muscles and boost your strength. Stick with it, and you'll see improvements in your posture and overall athleticism.
4 exercises
- Decline Bench Press
  Press weight on a decline bench to target the lower chest.
  4 × 10
- Arnold Press
  A shoulder press with a twist—literally!
  3 × 12
- Bent-Over Row
  A compound exercise that targets multiple back muscles.
  4 × 10
- Face Pull
  Improve shoulder health and posture with face pulls.
  3 × 15
Legs & Core Power Boost
Today's focus is on building strength in your lower body and core. Get ready to fire up those muscles with Romanian deadlifts and leg presses, followed by hamstring curls to really target the back of your legs. We'll finish with dead bugs to engage your core. This moderate-intensity session is perfect for boosting your strength and stability, helping you move with more power and confidence.
4 exercises
- Romanian Deadlift
  Lower the barbell while keeping your legs straighter than in a conventional deadlift.
  4 × 8
- Leg Press
  A safe and effective lower body exercise using a machine to build strength and muscle mass.
  4 × 10
- Hamstring Curl
  A key isolation exercise for strengthening the hamstrings.
  3 × 12
- Dead Bug
  Strengthen your core and improve stability.
  3 × 30 sec
Chest & Triceps Power-Up
Get ready to sculpt your upper body with today's intense chest and triceps workout. Focused on hypertrophy, you'll be pushing through exercises like bench presses and cable crossovers to build strength and size. Expect to feel the burn and see gains in muscle definition and power. Let's crush it and make those muscles pop!
5 exercises
- Bench Press
  A powerful exercise to build chest, shoulder, and tricep strength.
  5 × 8
- Pec Deck Machine
  Perform isolated chest exercises with controlled arm movements.
  4 × 12
- Cable Crossover
  Perform chest flyes using cables for constant tension.
  4 × 12
- Skull Crushers
  Hit your triceps hard with this isolation move.
  4 × 10
- Overhead Tricep Extension
  Stretch and strengthen your triceps with this overhead move.
  3 × 12
Back & Biceps Blast
Get ready to sculpt your back and biceps with this intense hypertrophy session. Today, we're focusing on building strength and size with exercises like deadlifts, bent-over rows, and bicep curls. Expect to feel the burn as you push through each set, enhancing your muscle definition and boosting your overall athleticism. Let's make those gains happen!
4 exercises
- Deadlift
  Build full-body strength and improve your posture.
  5 × 6
- Bent-Over Row
  A compound exercise that targets multiple back muscles.
  4 × 10
- Barbell Bicep Curls
  Build strong, sculpted arms with this classic move.
  4 × 10
- Hammer Curl
  Boost your arm strength and definition.
  3 × 12
Legs & Shoulders Power Day
Get ready to power up your legs and shoulders with this intense hypertrophy session. Today, we're focusing on building strength and size with exercises like squats, leg presses, and shoulder presses. Expect to feel the burn and push your limits, as this workout is designed to maximize muscle growth and enhance your athleticism. Let's crush it and take a step closer to your fitness goals!
5 exercises
- Squat
  A versatile lower body exercise that builds strength and stability.
  5 × 8
- Leg Press
  A safe and effective lower body exercise using a machine to build strength and muscle mass.
  4 × 10
- Lunges
  A dynamic lower body exercise to build strength, balance, and flexibility.
  4 × 12
- Shoulder Press
  Build strong shoulders and triceps with this compound move.
  4 × 8
- Lateral Raise
  Sculpt your shoulders with this lateral raise exercise.
  3 × 15
Core & Accessory Mastery
Today's focus is all about building a rock-solid core and enhancing those accessory muscles. Dive into exercises like hanging leg raises and reverse crunches to carve out your abs, while cable crunches add that extra burn. Finish strong with farmer's walks to boost grip strength and posture. This moderate-intensity session is your ticket to improved core stability and overall athleticism. Let's get stronger together!
3 exercises
- Hanging Leg Raise
  A challenging move to strengthen your lower abs and build core stability.
  4 × 12
- Cable Crunches
  An isolation exercise that builds core strength using a cable machine.
  3 × 12
- Farmer's Walk
  Carry heavy weights over a distance to build strength and endurance.
  3 × 60 sec
Push Power Surge
Get ready to ignite your upper body with today's Push Power Surge! We're focusing on building strength and size in your chest, shoulders, and triceps with a series of powerful moves like the incline bench press and Arnold press. Expect a moderate intensity workout that will challenge your muscles and boost your hypertrophy goals. Let's push through and watch those gains grow!
4 exercises
- Incline Bench Press
  Press a barbell on an incline bench to target the upper chest.
  4 × 8, 10, 12
- Dumbbell Fly
  Stretch and contract your chest muscles using dumbbells.
  3 × 10, 12, 15
- Arnold Press
  A shoulder press with a twist—literally!
  4 × 8, 10, 12
- Cable Tricep Pushdown
  Isolate your triceps with this classic cable pushdown using a rope or bar attachment.
  3 × 10, 12, 15
Pull Power Day
Get ready to build serious strength and size with today's Pull Power workout! We're focusing on your back and biceps with exercises like bent-over rows and lat pull-downs. Expect a moderate intensity session designed to maximize muscle growth and enhance your pulling power. Stick with it, and you'll be on your way to a stronger, more defined upper body.
3 exercises
- Bent-Over Row
  A compound exercise that targets multiple back muscles.
  4 × 8, 10, 12
- Barbell Curl
  Lift a barbell by curling your arms to work the biceps.
  3 × 10, 12, 15
- Hammer Curl
  Boost your arm strength and definition.
  3 × 10, 12, 15
Legs & Core Power
Get ready to power up your lower body and core with today's intense strength session. We're focusing on building strong, toned legs and a rock-solid core with exercises like squats, Romanian deadlifts, and planks. Expect to feel the burn and boost your strength, stability, and overall athleticism. Let's crush it and take a big step towards your fitness goals!
4 exercises
- Squat
  A versatile lower body exercise that builds strength and stability.
  4 × 8, 10, 12
- Romanian Deadlift
  Lower the barbell while keeping your legs straighter than in a conventional deadlift.
  4 × 8, 10, 12
- Leg Press
  A safe and effective lower body exercise using a machine to build strength and muscle mass.
  3 × 10, 12, 15
- Plank
  Hold this static position to fire up your core and build endurance.
  3 × 60 sec
Leg Power Day
Get ready to build serious strength with today's lower body focus. We're hitting the major muscle groups with deadlifts, Bulgarian split squats, leg curls, and calf raises. Expect an intense session that will boost your power and enhance muscle definition. Perfect for those looking to increase strength and sculpt their legs.
4 exercises
- Deadlift
  Build full-body strength and improve your posture.
  5 × 5
- Bulgarian Split Squat
  A challenging single-leg exercise to build strength, balance, and stability in your legs and glutes.
  4 × 8
- Leg Curl
  Sit or lie on the leg curl machine, and lift your legs up towards your butt, focusing on squeezing your hamstrings.
  4 × 10
- Standing Barbell Calf Raise
  A compound move for strengthening the calves with added resistance.
  4 × 12
Full Body Blast
Get ready to elevate your heart rate and build endurance with today's full-body conditioning workout. We're targeting every major muscle group with exercises like dumbbell jump squats and farmer's walks, designed to boost your explosive power and core strength. Expect a moderate intensity session that will leave you feeling invigorated and on track for improved athleticism and fat loss. Let's crush it together!
4 exercises
- Dumbbell Jump Squat
  An explosive lower body move that builds power and endurance.
  3 × 15
- Bench Crunches
  An enhanced version of crunches using a bench to increase core engagement.
  4 × 15
- Farmer's Walk
  Carry heavy weights over a distance to build strength and endurance.
  3 × 60 sec
- Cable Crossover
  Perform chest flyes using cables for constant tension.
  3 × 12
Upper Body Power Surge
Get ready to unleash your upper body strength with today's power-packed session! Focused on building serious muscle and strength, you'll tackle classic moves like bench presses and pull-ups. Expect an intense workout that targets your chest, back, and arms, leaving you feeling strong and accomplished. Perfect for those looking to boost their power and sculpt a solid upper body.
3 exercises
- Bench Press
  A powerful exercise to build chest, shoulder, and tricep strength.
  5 × 5
- Pull Up
  Build upper-body strength with this classic bodyweight exercise.
  4 × 8
- Seated Dumbbell Press
  Press dumbbells overhead to build shoulder and tricep strength.
  4 × 8
Core and Stability Challenge
Today's focus is all about building a rock-solid core and enhancing your stability. Get ready to engage those abs with side planks, reverse crunches, Russian twists, and toe touches. This moderate-intensity workout will not only sculpt your midsection but also improve your overall balance and coordination. Let's strengthen that core and boost your athletic performance!
4 exercises
- Side Plank
  A powerful static move to build oblique strength and improve core stability.
  3 × 45 sec
- Reverse Crunches
  A simple yet effective core exercise targeting the lower abs.
  4 × 15
- Russian Twist
  A great rotational move to build strong obliques and improve core stability.
  3 × 15
- Toe Touches
  A simple yet effective move to target the upper abs.
  3 × 15
Total Body Blast
Kick off your fitness journey with a full-body workout designed to build strength and endurance. Today, you'll target all major muscle groups with squats, bench presses, dumbbell rows, and planks. Expect a moderate intensity session that will leave you feeling strong and energized. Let's get moving and make every rep count!
3 exercises
- Squat
  A versatile lower body exercise that builds strength and stability.
  3 × 12
- Bench Press
  A powerful exercise to build chest, shoulder, and tricep strength.
  3 × 12
- Plank
  Hold this static position to fire up your core and build endurance.
  3 × 30 sec
Total Body Power-Up
Get ready to power up with today's full-body strength session! We're targeting all major muscle groups with exercises like leg presses, incline dumbbell presses, and seated cable rows. Expect a moderate intensity that builds strength and boosts your metabolism. Finish strong with some core-crunching moves to enhance your stability and posture. Let's get stronger together!
4 exercises
- Leg Press
  A safe and effective lower body exercise using a machine to build strength and muscle mass.
  3 × 12
- Incline Dumbbell Press
  Boost your upper chest strength and improve your posture.
  3 × 12
- Seated Cable Row
  An isolation exercise that targets the mid-back muscles for improved strength and posture.
  3 × 12
- Crunch
  Classic ab move to strengthen your core and build definition.
  3 × 15
Total Body Tune-Up
Get ready to power through a full-body workout that hits all the major muscle groups. Today’s session focuses on building strength with moderate intensity exercises like lunges, push-ups, and bent-over rows. Expect to feel the burn and boost your endurance while sculpting a leaner physique. Let’s crush it and keep those fitness goals on track!
4 exercises
- Lunges
  A dynamic lower body exercise to build strength, balance, and flexibility.
  3 × 12
- Push-Ups
  Perform a bodyweight exercise to strengthen the chest, shoulders, and triceps.
  3 × 10
- Bent-Over Row
  A compound exercise that targets multiple back muscles.
  3 × 12
- Russian Twist
  A great rotational move to build strong obliques and improve core stability.
  3 × 15
Upper Body Power-Up
Get ready to build serious upper body strength with today's workout. We're focusing on your chest, shoulders, biceps, triceps, and back with classic moves like bench presses and lat pulldowns. Expect a moderate intensity session that will leave you feeling strong and accomplished. Perfect for boosting muscle growth and enhancing your overall athleticism.
5 exercises
- Bench Press
  A powerful exercise to build chest, shoulder, and tricep strength.
  3 × 12
- Dumbbell Fly
  Stretch and contract your chest muscles using dumbbells.
  3 × 12
- Seated Dumbbell Press
  Press dumbbells overhead to build shoulder and tricep strength.
  3 × 12
- Tricep Dip
  Lower and raise your body using parallel bars to hit your triceps and upper body.
  3 × 12
- Lat Pulldown
  Pull down the bar to build a wider back. Perfect for hitting those lats hard.
  3 × 12
Lower Body Strength Builder
Today's focus is all about building strength in your lower body. Get ready to target your quads, hamstrings, calves, and glutes with a series of squats, leg curls, calf raises, and glute bridges. This moderate-intensity workout is designed to enhance muscle tone and boost your overall lower body power. Stick with it, and you'll be stepping up your strength game in no time!
4 exercises
- Squat
  A versatile lower body exercise that builds strength and stability.
  3 × 12
- Leg Curl
  Sit or lie on the leg curl machine, and lift your legs up towards your butt, focusing on squeezing your hamstrings.
  3 × 12
- Calf Raise
  A simple yet effective move to build strength and size in your calves.
  3 × 15
- Glute Bridge
  Strengthen your glutes and improve your core stability.
  3 × 12
Bodyweight Blast
Kick off your fitness journey with a strength-focused bodyweight workout that targets your chest, legs, and core. Expect a moderate intensity session with classic moves like push-ups, squats, planks, and reverse crunches. This routine is designed to build foundational strength, improve endurance, and boost your overall athleticism. Let's get moving and feel the burn!
2 exercises
- Push-Ups
  Perform a bodyweight exercise to strengthen the chest, shoulders, and triceps.
  3 × 8, 10, 12
- Plank
  Hold this static position to fire up your core and build endurance.
  3 × 30 sec, 45 sec, 60 sec
Bodyweight Blast
Today's focus is on building strength using just your body weight. We'll target your chest, legs, core, and glutes with exercises like incline push-ups, lunges, side planks, and glute bridges. Expect a moderate intensity workout that will enhance your muscle endurance and tone. Let's get stronger and more defined, one rep at a time!
3 exercises
- Lunges
  A dynamic lower body exercise to build strength, balance, and flexibility.
  3 × 10
- Side Plank
  A powerful static move to build oblique strength and improve core stability.
  2 × 30 sec
- Glute Bridge
  Strengthen your glutes and improve your core stability.
  3 × 15

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