Workout programs
Proven routines — add one to your workouts in a tap and start training.
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IntermediatePush Day
5 ~33 min
Chest, shoulders and triceps — all the pressing movements.
Includes
Barbell Bench Press4×6–8
Barbell One Arm Snatch3×8–10
Barbell Front Raise And Pullover3×10–15
Barbell Front Raise3×12–15
Barbell Lying Close Grip Triceps Extension3×10–12
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IntermediatePull Day
5 ~31 min
Back and biceps — all the pulling movements.
Includes
Barbell Pullover To Press4×6–10
Barbell Bent Over Row3×8–10
Barbell Decline Bent Arm Pullover3×10–12
Barbell Alternate Biceps Curl3×10–12
Barbell Revers Wrist Curl V. 23×12–15
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IntermediateLeg Day
5 ~38 min
Quads, hamstrings, glutes and calves.
Includes
Barbell Bench Front Squat4×6–10
Barbell Good Morning3×8–10
Barbell Clean Grip Front Squat3×8–12
Farmers Walk3×12–15
Barbell Seated Calf Raise4×12–20
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BeginnerFull-Body (Beginner)
5 ~27 min
A simple, balanced routine to start training the whole body.
Includes
Suspended Split Squat3×8–12
Chest Dip3×8–12
Gironda Sternum Chin3×8–12
Dumbbell Alternate Side Press2×10–12
3/4 Sit Up3×12–20
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IntermediateUpper Body
5 ~38 min
Chest, back, shoulders and arms in one session.
Includes
- Barbell Bench Press4×6–10
- Barbell Pullover To Press4×6–10
- Barbell One Arm Snatch3×8–10
- Barbell Alternate Biceps Curl3×10–12
- Barbell Lying Close Grip Triceps Extension3×10–12
🔽
IntermediateLower Body
5 ~37 min
A complete legs and glutes session.
Includes
- Barbell Bench Front Squat4×6–10
- Barbell Good Morning3×8–10
- Barbell Clean Grip Front Squat3×10–12
- Barbell Seated Calf Raise4×12–20
Barbell Press Sit Up3×12–20
Build and save your training plans.