Strength workouts

A 35-minute upper-body sculpt for women covering shoulders, biceps and triceps in four moves.

A 40-minute cable-only arm pump for men. Rope hammer curls and single-arm cable curls keep constant tension on the…

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

A 20-minute beginner arm session for women, built for the days when time is short.

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

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

A 45-minute cable pull day for men. Single-arm bent-over rows fix side-to-side imbalances in the mid-back, alternate…

A 30-minute beginner back and shoulder session for women aimed squarely at desk posture.

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 35-minute glute and core session for women that alternates between the two.

A 25-minute calf specialisation for men, built for people whose calves refuse to grow.

A 45-minute machine and cable push session for men. The lever standing chest press keeps constant tension without a…

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

A 25-minute cable core session for men. Cable twists at 45 seconds a set train rotation under constant tension,…

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

A 25-minute intermediate core session for women, all floor-based. Air twisting crunches run 45 seconds a set for…

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

A 25-minute full-body barbell session for women, three moves and nothing wasted.

A 25-minute full-body strength session for men in three lifts: box squats, decline chest press and lat pulldowns, all…

A 60-minute full-body session for men built entirely on compound lifts. Full squats at four sets of six lead, then a…

A 40-minute beginner full-body session for men on assisted and supported equipment.

A 50-minute full-body barbell session for women. Front-rack lunges and feet-elevated glute bridges load the legs and…

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

A 45-minute full-body barbell session for women at 12 reps throughout. Wide full squats and front bench squats work…

A 45-minute functional strength session for men. Assisted Bulgarian split squats build single-leg strength, single-arm…

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 40-minute glute session for women in four barbell movements. Feet-elevated staggered glute bridges load one side at…

A 40-minute posterior-chain session for women. Deadlifts at four sets of ten do the heavy hinging, Bulgarian split…

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

A 45-minute beginner leg session for men on approachable equipment. Cable goblet squats teach the squat pattern with a…

A 55-minute leg hypertrophy session for men. Curtsy lunges load the glutes from a crossed angle, sumo deadlifts build…

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

A 45-minute leg session for women. Front chest squats keep the torso upright and load the quads, iso-lateral leg curls…

A 50-minute leg and glute session for men. Curtsy lunges start with a glute-biased angle, hack squats load the quads…

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

A 35-minute beginner lower-body session for women using bands and light barbell work.

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 25-minute core session for women focused on the obliques and deep midline, using suspension straps.

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

A 50-minute posterior-chain session for men. Barbell deadlifts at four sets of eight lead, lever deadlifts add loaded…

A 40-minute beginner pull day for men on assisted equipment. Assisted close-grip chin-ups and parallel-grip pull-ups…

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

A 55-minute pull session for men built for size rather than maximum load.

A 40-minute beginner push day for men on assisted and machine equipment.

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

A 55-minute push session for men built for muscle growth. Incline lever press and inner chest press machines load the…

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 shoulder session for men. Seated overhead press at five sets of five drives the strength,…

A 35-minute shoulder session for men on dumbbells and cables. Seated shoulder presses build the front delts,…

A 30-minute shoulder session for women. Band behind-neck presses build overhead strength with joint-friendly…

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 40-minute upper-body session for women using bands and light barbell work.

A 40-minute beginner upper-body session for men on assisted equipment. Kneeling assisted dips and close-grip chin-ups…

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

A 55-minute upper-body volume session for men on cables and machines. Seated chest press and decline wide-grip rows…

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

A 40-minute upper-body session for women. Suspension push-ups to side plank combine pressing with rotation, barbell…

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

A 45-minute full-body session for women targeting the areas most visible in a fitted dress: core, glutes, back and…