Extensive Routine
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 exercisesA powerful exercise to build chest, shoulder, and tricep strength.
4 × 12, 10, 8, 8Perform incline barbell rows to target the upper back and traps.
4 × 12, 10, 8, 8Target your lats more intensely with this wide-grip pull-up.
3 × maxBoost your upper chest strength and improve your posture.
3 × 12, 8, 8Perform chest flyes using cables for constant tension.
2 × 12An isolation exercise that targets the mid-back muscles for improved strength and posture.
2 × 12A challenging move to strengthen your lower abs and build core stability.
2 × 15An enhanced version of crunches using a bench to increase core engagement.
2 × 20A 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 exercisesA versatile lower body exercise that builds strength and stability.
4 × 12, 10, 8, 8A dynamic lower body exercise to build strength, balance, and flexibility.
3 × 12, 10, 10A simple yet effective exercise for isolating the quadriceps.
3 × 10Lower the barbell while keeping your legs straighter than in a conventional deadlift.
3 × 12, 10, 10Sit or lie on the leg curl machine, and lift your legs up towards your butt, focusing on squeezing your hamstrings.
2 × 12, 10A simple yet effective move to build strength and size in your calves.
3 × 15A simple yet effective core exercise targeting the lower abs.
2 × 15A challenging move to strengthen your lower abs and build core stability.
2 × 15Hanging 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 exercisesPress dumbbells overhead to build shoulder and tricep strength.
3 × 15, 10, 8Sculpt your shoulders with this lateral raise exercise.
2 × 10Target your rear delts and upper back with this effective exercise.
2 × 10Strengthen your traps by performing barbell shrugs.
3 × 12, 10, 8Press the barbell with a narrow grip to target the triceps and chest.
3 × 12, 10, 8Build strong, sculpted arms with this classic move.
3 × 12, 10, 10Reverse Grip Barbell Bicep Curls
Strengthen your forearms and biceps with a reverse grip curl.
3 × 12, 10, 10Push down the cable to isolate your triceps and build arm definition.
3 × 10Strengthen your biceps and forearms with this classic move.
3 × 10An isolation exercise that builds core strength using a cable machine.
2 × 15A simple yet effective core exercise targeting the lower abs.
2 × 15