Workouts
Repeatable sessions—dumbbells, kettlebells, and gym options when you need them.
Most plans use dumbbells and kettlebells so you can run them at home or a small gym. Sessions marked Gym assume access to cables, benches, and machines. Open a workout for full sets and reps.
Gym pull workout
GymA balanced pull workout for back, lats, upper back, rear delts, and biceps. This session trains vertical pulls, horizontal pulls, shoulder health, and direct arm work.
Equipment: Pull-up bar, assisted pull-up machine or lat pulldown, cable stack, barbell, dumbbells, or row machines. Use the closest machine variation your gym has if needed.
Preview
- Pull-up or assisted pull-up / lat pulldown
- Barbell row or seated cable row
- One-arm dumbbell row
- + 3 more in full workout
Gym push workout
GymA balanced push workout for chest, shoulders, and triceps. This session trains horizontal pressing, incline pressing, overhead pressing, shoulder isolation, and direct tricep work.
Equipment: Bench, dumbbells, barbell, cable stack, machines, or Smith machine. Use the closest variation your gym has available.
Preview
- Barbell or dumbbell bench press
- Incline dumbbell press or machine chest press
- Overhead press (dumbbell or barbell)
- + 3 more in full workout
Upper body (dumbbells & kettlebell)
A balanced upper-body workout that combines pushing and pulling to train chest, back, shoulders, biceps, triceps, and core with minimal equipment.
Equipment: One or two dumbbells, one kettlebell, and an optional adjustable bench. A floor mat is helpful for floor presses and planks.
Preview
- Dumbbell floor press or bench press
- One-arm row (hand on bench or staggered stance)
- Single-arm kettlebell or dumbbell overhead press
- + 4 more in full workout
Legs (dumbbells & kettlebell)
A balanced lower-body workout built around squat, hinge, and single-leg patterns to train quads, glutes, hamstrings, calves, and core with minimal equipment.
Equipment: Dumbbells and/or one heavy kettlebell. Bench, low box, or step optional for split squats. Mat optional.
Preview
- Goblet squat (kettlebell or one dumbbell)
- Romanian deadlift (dumbbells or kettlebell)
- Reverse lunge
- + 3 more in full workout
Full-body bodyweight (at home)
A balanced at-home full-body workout that trains legs, glutes, chest, shoulders, back, arms, and core using just bodyweight. Stop each set with 1–2 reps left in the tank.
Equipment: None. A sturdy chair, bench, counter, table edge, or low step can help for incline push-ups, step-ups, or rows if available.
Preview
- Bodyweight squat
- Push-up (incline if needed)
- Reverse lunge
- + 5 more in full workout