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Workout library

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Every workout pulls live movements from the exercise library.

Goal
Gain MuscleLose WeightGet StrongerStay Active
Difficulty
NoviceIntermediateAdvanced
Category
Full BodyUpper BodyLower BodyPushPullCore
Clear allBuild your own workout

4 workouts

Full Body Novice — Dumbbell

NoviceGain Muscle

One pair of dumbbells, every major movement pattern, three times a week.

Front
Back
Equipment
Dumbbells
Time
45 min
Focus
Upper Legs · Chest · Back · Shoulders · Upper Arms

Upper Body Hypertrophy

IntermediateGain Muscle

Push, pull and delt volume for the days you train upper body only.

Front
Back
Equipment
Barbell, Dumbbells, Cables
Time
60 min
Focus
Chest · Back · Shoulders · Upper Arms

Push Day

IntermediateGain Muscle

Chest, shoulders and triceps in the classic push/pull/legs split.

Front
Back
Equipment
Barbell, Dumbbells, Cables
Time
50 min
Focus
Chest · Shoulders · Upper Arms

Pull Day

IntermediateGain Muscle

Vertical and horizontal pulling plus direct bicep and forearm work.

Front
Back
Equipment
Barbell, Dumbbells, Cables
Time
50 min
Focus
Back · Upper Arms · Forearms