Exercise plans
Written by our coaching team. Do each plan once or twice a week, and add weight or reps when every set feels solid.
Upper body
Chest
Pressing strength and a full chest come from heavy compound presses plus a fly for the stretch.
4 beginner · 4 advanced exercises
Back
Pull vertically and horizontally every week. Width comes from pulldowns, thickness from rows.
4 beginner · 5 advanced exercises
Shoulders
Press for strength. Raise from the side and the rear for width and healthy joints.
4 beginner · 4 advanced exercises
Arms
Biceps
Curl from different arm positions: with the arm by your side, behind you and in front of you.
3 beginner · 4 advanced exercises
Triceps
The triceps make up two-thirds of your upper arm. Include at least one overhead movement.
3 beginner · 4 advanced exercises
Legs
Quads
Squat deep and keep the knees travelling forward. The quads grow from range of motion.
4 beginner · 5 advanced exercises
Hamstrings
The hamstrings both hinge the hip and bend the knee. Train both actions each week.
3 beginner · 4 advanced exercises
Glutes
Hip thrusts for loading, lunges for stretch, and some abduction work to finish.
3 beginner · 4 advanced exercises
Calves
Calves respond to a full stretch at the bottom and high weekly volume.
2 beginner · 4 advanced exercises