Workouts²⁸

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

Chest & Back Day
Push your upper body strength with this intense chest and back session. You'll combine heavy pressing with powerful pulling movements for a balanced upper body pump.
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
It’s time to build serious lower body strength. This workout hits your quads, hamstrings, glutes, and calves with a mix of compound and isolation exercises.
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
Let’s pump up your arms and shoulders! This session focuses on biceps, triceps, and delts with a mix of presses, curls, and isolation work for serious definition.
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
Day 1 – Upper Body
Start your full body routine with upper body basics. This beginner-friendly session focuses on chest, shoulders, and triceps to build a solid foundation.
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
Day 2 – Lower Body
Build strength in your legs and glutes with this beginner-friendly lower body session. A mix of presses, lunges, and calf work to support full body development.
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
Day 3 – Core & Cardio
Wrap up your beginner full body routine with a focus on core strength and light cardio. Expect twists, planks, and crunches to build a strong, stable midsection.
4 exercises
- Plank
  Hold this static position to fire up your core and build endurance.
  3 × 30
- 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
Day 1 – Upper Body
Kick off your intermediate program with a powerful upper body day. Focus on chest, shoulders, and back using presses, cables, and pulls to build strength and definition.
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
Day 2 – Lower Body
Build powerful legs and glutes with this intermediate lower body workout. Focus on strength and control through deadlifts, presses, and split squats.
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
Day 3 – Upper Body
Keep building upper body strength with this intermediate workout. Focus on pressing, pulling, and shoulder development for a balanced and powerful physique.
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
Day 4 – Lower Body & Core
Finish your week strong with this lower body and core workout. A combination of compound lifts, presses, and targeted core work to boost strength and stability.
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
Day 1 – Chest & Triceps
Start your advanced split with a chest and triceps blast. Heavy presses, cable work, and isolation movements to build size, strength, and definition.
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
Day 2 – Back & Biceps
Hit your pulling muscles with this intense back and biceps session. Rows, deadlifts, and curls come together to build a thick back and strong arms.
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
Day 3 – Legs & Shoulders
Time to push lower body and delts to the limit. Squats, lunges, and presses will challenge your strength, stability, and shape from the ground up.
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
Day 4 – Core & Accessory
Wrap up your advanced split with a focused core and accessory workout. Strengthen your abs, improve grip, and target supporting muscles for a complete physique.
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
Day 1 – Push (Chest, Shoulders, Triceps)
Start your push-pull-legs split with a powerful push session. Focus on chest, shoulders, and triceps using presses and isolation moves to build size and strength.
4 exercises
- Incline Bench Press
  Press a barbell on an incline bench to target the upper chest.
  4 × 8-12
- Dumbbell Fly
  Stretch and contract your chest muscles using dumbbells.
  3 × 10-15
- Arnold Press
  A shoulder press with a twist—literally!
  4 × 8-12
- Cable Tricep Pushdown
  Isolate your triceps with this classic cable pushdown using a rope or bar attachment.
  3 × 10-15
Day 2 – Pull (Back, Biceps)
Hit your back and biceps with this pull-focused day. Rows, curls, and pulldowns will develop pulling power and a wide, defined upper body.
3 exercises
- Bent-Over Row
  A compound exercise that targets multiple back muscles.
  4 × 8-12
- Barbell Curl
  Lift a barbell by curling your arms to work the biceps.
  3 × 10-15
- Hammer Curl
  Boost your arm strength and definition.
  3 × 10-15
Day 3 – Legs & Core
End the week with a strong lower body and core session. This workout targets glutes, hamstrings, quads, and abs with heavy lifts and stability work.
4 exercises
- Squat
  A versatile lower body exercise that builds strength and stability.
  4 × 8-12
- Romanian Deadlift
  Lower the barbell while keeping your legs straighter than in a conventional deadlift.
  4 × 8-12
- Leg Press
  A safe and effective lower body exercise using a machine to build strength and muscle mass.
  3 × 10-15
- Plank
  Hold this static position to fire up your core and build endurance.
  3 × 60 sec
Day 1 – Strength (Lower Body)
Start the week with a strength-focused leg day. Heavy deadlifts, split squats, and curls will build power, control, and serious lower body gains.
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
Day 2 – Conditioning (Full Body)
Get your heart rate up and break a sweat with this full-body conditioning session. Expect dynamic moves that challenge your endurance, coordination, and power.
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
Day 3 – Strength (Upper Body)
Focus on heavy upper body lifts to build serious pushing and pulling power. Bench presses, pull-ups, and overhead work target all major upper muscles.
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
Day 4 – Conditioning (Core & Stability)
End the week by strengthening your core and improving balance. Expect planks, twists, and time-based movements to challenge your control and endurance.
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
Day 1 – Full Body
Start strong with this beginner-friendly full body workout. Squats, presses, and rows work all major muscle groups to build a solid foundation.
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
Day 2 – Full Body
Continue building full-body strength with this beginner session. Presses, rows, and leg work will help reinforce movement patterns and balance your routine.
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
Day 3 – Full Body
Wrap up your beginner week with a balanced full body session. This day mixes push, pull, and core work to round out your strength and coordination.
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
Day 1 – Upper Body
Start your split with an upper body session focused on presses, curls, and shoulder work. A great introduction to building strength and control above the waist.
3 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
Day 2 – Lower Body
Train your legs and glutes with this lower body session. Focus on building strength and control through squats, curls, calf raises, and glute bridges.
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
Day 1 – Bodyweight Training
No equipment? No problem. This beginner session uses bodyweight movements like push-ups and squats to build strength, control, and confidence.
2 exercises
- Push-Ups
  Perform a bodyweight exercise to strengthen the chest, shoulders, and triceps.
  3 × 8-12
- Plank
  Hold this static position to fire up your core and build endurance.
  3 × 30 sec - 60 sec
Day 2 – Bodyweight Training
Keep your body moving and progressing with this second bodyweight workout. Build strength and control using lunges, bridges, and core stability work.
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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Workouts28

Workouts²⁸