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A COMPLETE WEEK
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EVERY SET, YOUR CHOICE
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Browse by goal, experience and the equipment you use.
12 workoutsBuild your own
Beginner
Full body foundations A
A simple mix of pushing, pulling, lower-body movement and core work.
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Dumbbells · BodyweightView workout Beginner
Full body foundations B
A second full-body session with a shoulder press and a lunge variation.
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Dumbbells · Machine · BodyweightView workout Novice
Home basics A
Start with bodyweight movements and leave room to adjust each set.
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BodyweightView workout Novice
Home basics B
A complementary bodyweight session for legs and trunk control.
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BodyweightView workout Beginner
Dumbbell upper body
Press, row and arm movements using dumbbells.
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DumbbellsView workout Intermediate
Dumbbell lower body
Lower-body work with a dumbbell hinge, bodyweight legs and core.
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Dumbbells · BodyweightView workout Beginner
Push foundations
Chest, shoulder and triceps work in one session.
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Dumbbells · CablesView workout Beginner
Pull foundations
Back and biceps work with vertical and horizontal pulling.
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Machine · DumbbellsView workout Beginner
Legs foundations
Knee and hip movements, a leg curl and calves.
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Bodyweight · MachineView workout Page 1 of 2