Advanced workout plans

A 20-minute advanced core session for women built around suspension-trainer work.

A 45-minute advanced arm session for men that trades pump work for load.

A 50-minute advanced cable arm blitz for men, structured heavy-to-light.

A 35-minute advanced conditioning session for women that blends loaded strength with metabolic work.

A 55-minute advanced athletic strength session for men centred on the squat and the pull.

A 50-minute advanced pull-and-press session for women. Plate-loaded high rows open with five sets of five for real…

A 55-minute advanced back session for men, built for density rather than width.

A 50-minute advanced session for men chasing lat width. Bent-over rows at five sets of five build the strength base,…

A 45-minute advanced barbell session for women targeting the core, glutes and quads.

A 65-minute advanced bench specialisation for men. Reverse close-grip bench at five sets of three trains the lockout…

A 50-minute advanced MMA-style conditioning session. Shadow boxing sets the pace, ball slams and kettlebell swings…

A 50-minute advanced chest specialisation for men. Incline barbell press at five sets of five builds the upper chest…

A 30-minute advanced core session for women using suspension straps and a barbell.

A 70-minute advanced deadlift block for men. Romanian deadlifts at five sets of three build the hinge under heavy…

A 60-minute advanced deadlift session for women. Conventional deadlifts at five sets of three build maximal pulling…

A 40-minute advanced endurance circuit for men, four movements at 15 reps each: burpees, medicine-ball chest pushes…

A 45-minute advanced conditioning session for men that mixes machine, bodyweight and dumbbell work.

A 35-minute advanced full-body burner for women. Barbell jump squats train explosive leg power, air-bike intervals…

A 60-minute advanced full-body strength session for women. Narrow-stance full squats at four sets of five open with…

German Volume Training for the lower body: bench front squats at ten sets of ten, Romanian deadlifts at ten sets of…

German Volume Training for the upper body: decline chest press at ten sets of ten, full-range lat pulldowns at ten…

A 55-minute advanced glute hypertrophy session for women, run heavy. Box squats at four sets of six control the depth…

A 50-minute advanced glute strength session for women. Bench squats at five sets of eight build the base, box squats…

A 50-minute advanced session for grapplers, built around grip, pulling and the isometric strength a scramble demands.

A 65-minute advanced strength session that stacks the four heaviest barbell lifts: squats, deadlifts and bench at five…

A 30-minute advanced HIIT session for men, all intervals. High knees against a wall run five sets of 40 seconds,…

A 25-minute advanced HIIT session for women on gym machines. Air-bike sprints at five sets of 30 seconds set the tone,…

A 50-minute advanced glute block for women built around the hip thrust. KAS glute bridges at five sets of five load…

A 25-minute advanced home core session for women focused on the obliques and waist.

A 25-minute advanced home ab session for men with no equipment at all. V-ups and reverse crunches load flexion from…

A 35-minute advanced home conditioning session for men, no equipment and around 420 kcal.

A 30-minute advanced home back session for men aimed at postural endurance.

A 20-minute advanced home burpee session for men — four variations, roughly 280 kcal, nothing but floor space.

A 35-minute advanced home calisthenics session for men focused on skill work.

A 20-minute advanced home core session for men built entirely on isometric holds.

A 20-minute advanced home core session for women built on holds. Minute-long elbow planks, side planks with hip lifts,…

A 30-minute advanced home shoulder session for men, no weights required.

A 30-minute advanced home power session for men. Plyo push-ups build upper-body explosiveness, double jump squats and…

A 45-minute advanced home full-body session for men, roughly 520 kcal with no equipment.

A 35-minute advanced home full-body session for women, around 400 kcal and no equipment.

A 35-minute advanced home glute session for women, no equipment and around 380 kcal.

A 15-minute advanced home HIIT session for men: burpees, jump squats, mountain climbers and plank jacks, all in…

A 15-minute advanced home HIIT session for women. Jump squats, half burpees and mountain climbers run for 40-second…

A 35-minute advanced home leg session for women, around 400 kcal without a single weight.

A 40-minute advanced home leg session for men, roughly 460 kcal with no equipment.

A 35-minute advanced home pushing session for men and one of the hardest bodyweight sessions in the library.

A 35-minute advanced home session for men built entirely on one leg at a time.

A 20-minute Tabata session for men: jump squats, push-ups, mountain climbers and high knees, each for eight rounds of…

A 20-minute lower-body Tabata for women: jump squats, jumping lunges, curtsy squats and high knees, each for eight…

A 30-minute advanced home upper-body session for women. Push-ups at 15 reps and archer push-ups build the chest and…

A 65-minute advanced leg session for men built on strength. Feet-together squats at five sets of five open, clean-grip…

A 55-minute advanced lower-body strength session for women. Front squats at five sets of five build the base, clean…

A 65-minute advanced lower-body power session for men. Front squats and single-arm deadlifts at five reps build…

A 70-minute advanced mass-building session for men at five sets of eight across the board.

A 50-minute advanced session for men preparing to learn the Olympic lifts.

A 70-minute advanced powerlifting session for men on the classic 5x5 structure.

A 60-minute advanced heavy pull day for men. Push bent-over rows at four sets of six lead the strength work, kneeling…

A 45-minute advanced power session built around punching force. Explosive and clap push-ups train upper-body speed,…

A 60-minute advanced heavy push day for men. Wide-grip bench press at four sets of six leads, cable crossovers add…

A 45-minute advanced quad and glute session for women. Front chest squats keep the torso vertical and load the quads,…

A 50-minute advanced quad session for men. Alternate leg press at five sets of six loads each leg heavily, front chest…

A 50-minute advanced combat conditioning session. Five rounds of shadow boxing and clap push-ups train striking speed…

A 50-minute advanced shoulder session for men. Seated overhead press at five sets of five drives the strength,…

A 45-minute advanced session for rotational power, built for martial artists.

A 50-minute advanced session for building sprint speed. Power cleans at five sets of five train triple extension,…

A 70-minute advanced squat block for men. Deep squats at five sets of three build maximal strength, paused squats with…

A 60-minute advanced squat block for women. Rack squats at five sets of three build maximal strength, front squats at…

A 60-minute advanced strongman-inspired session for men. Box squats at four sets of eight build the base, rope lat…

A 45-minute advanced grip and pulling session. Wide-grip pull-ups and chin-ups at five and four sets build the back,…

A 20-minute Tabata session for women: barbell jump squats, air-bike sprints and running, each in 20-second blocks.

One hundred push-ups, one hundred V-ups, one hundred bodyweight squats and a ten-kilometre run.

A 65-minute advanced upper-body strength session for men. Reverse-grip decline bench press and single-arm lever rows…

A 55-minute advanced upper-body strength session for women. Ski-erg pullover pulls at five reps and Smith chest…

A 65-minute advanced upper-body power session for men. Decline bench press and supinated bent-over rows at four sets…