Gym Workouts
8 workouts
Make the most of the gym — barbells, machines and cables, with sets, reps and rest built in.
PremiumGlutesLower Body Strength
50 minIntermediate5 moves
- Barbell hip thrust4 sets × 10
- Back squat4 sets × 8
- Romanian deadlift3 sets × 10
- Walking lunge3 sets × 12
- Calf raise3 sets × 15
Rest 30 sec between moves · Unlock with Premium
Upper BodyUpper Body Sculpt
40 minBeginner5 moves
- Lat pulldown3 sets × 12
- Seated row3 sets × 12
- Shoulder press3 sets × 10
- Lateral raise3 sets × 15
- Rope pushdown3 sets × 15
Rest 30 sec between moves
PremiumUpper BodyPush Power
55 minAdvanced5 moves
- Bench press5 sets × 5
- Incline dumbbell press4 sets × 8
- Overhead press4 sets × 6
- Dips3 sets × 10
- Skull crushers3 sets × 12
Rest 30 sec between moves · Unlock with Premium
PremiumCardioMetcon Finisher
18 minAdvanced4 moves
- Assault bike 30s hard / 30s easy ×645 sec
- Kettlebell swing5 sets × 15
- Sled push4 sets × 20m
- Rower 500m45 sec
Rest 15 sec between moves · Unlock with Premium
PremiumUpper BodyPull Power
55 minAdvanced5 moves
- Deadlift4 sets × 6
- Pull-ups4 sets × 8
- Barbell row4 sets × 8
- Face pulls3 sets × 15
- Barbell curl3 sets × 12
Rest 30 sec between moves · Unlock with Premium
PremiumLegsLeg Day
50 minIntermediate5 moves
- Back squat4 sets × 8
- Leg press3 sets × 12
- Romanian deadlift3 sets × 10
- Walking lunge3 sets × 12 each
- Standing calf raise4 sets × 15
Rest 30 sec between moves · Unlock with Premium
PremiumGlutesGlute Builder
50 minIntermediate5 moves
- Barbell hip thrust4 sets × 10
- Bulgarian split squat3 sets × 10 each
- Cable kickback3 sets × 15 each
- Seated abduction3 sets × 20
- Back extension3 sets × 12
Rest 30 sec between moves · Unlock with Premium
PremiumUpper BodyArms, Back & Posture
45 minAdvanced5 moves
- Assisted pull-up4 sets × 8
- Single-arm row4 sets × 10 each
- Arnold press3 sets × 10
- Cable rear delt fly3 sets × 15
- Rope curl3 sets × 15
Rest 30 sec between moves · Unlock with Premium