Guided workouts for every level

Complete mastery routine

Increased intensity with power exercises

Build strength with fundamental movements

Muscle building focused routine

High intensity metabolic training

Progress with compound movements

Elite-level compound strength

Peak strength and power development

Develop core stability and control

Lateral step push press, squat thrust clean, good morning to squat, split jerk, and push-up to DB snatch.

Dumbbell snatches, sumo deadlifts, Bulgarian split squats, upright rows, and plank drags.

Full-body functional circuit using dumbbells and barbells. Includes thrusters, high pulls, renegade rows, and lateral lunges.

Barbell thrusters, lateral lunge upright rows, RDL to row, step-up lateral raises, and renegade row push-ups.

Split jerk to push press, step-through lunge curl, deadlift to upright row, squat hammer press, and pull-through renegade row.

Front squat to push press, curtsy lunge lateral raises, deadlift to shrug, kneeling Arnold press, and renegade row punch.

Clean to thruster, reverse lunge front raise, RDL to row, lateral squat clean, and pop-up press.

Squat clean to OH press, plyometric lunge curls, single-leg RDL rows, lateral bound press, and renegade row clean press.

Power clean to front squat, jump lunge curls, Jefferson deadlift, windmill snatch, and push-up squat press.

Push press, reverse lunge to press, bent-over row to deadlift, squat to front raise, and plank DB pass-through.

Split squat curls, deadlift to upright row, high pull to shrug, step-up press, and push-up cross reach.

Step-ups, Romanian deadlifts, front rack squats, reverse flies, and plank pull-throughs for total body development.

Lunge to press, row-shrug combo, goblet step-through squat, push-up reach, and barbell hip thrust.

Full clean to OH press, crossover step-up curl, lunge to RDL, overhead squat jump, and push-up curl press finisher.

Snatch grip high pull, Bulgarian lunge press, thruster jumps, bear crawl drags, and push-up burpee clean.

Jump squat high pull, crossover lunge Arnold press, clean grip step-up, bear crawl push press, and snatch jump.

Clean and press, front squat curls, single-leg deadlifts, overhead carry march, and push-up to DB row.

Deadlift to upright row, lunge upright row, floor press leg raise, bear crawl, and squat rotational press.

Clean to press, front squats, single-leg deadlifts, push-up rows, and alternating reverse lunges.

Overhead carry knee raises, lunge lateral raise, single-arm snatch, squat hammer curl press, and side bends.

Hang clean push press, lateral lunge press, single-leg hip thrust, bear row kickback, and ground-to-overhead.

Deadlift to upright row, step-back lunge twist, push press, curtsy lunge hammer curl, and forearm plank reach.

Back squat to press, single-leg step-down, upright row to front raise, front rack reverse lunge, and plank drag row.

Clean to reverse lunge, squat jump curl press, bent-over row to clean pull, lateral lunge upright row, and push-up clean jump.

Goblet reverse lunge, curl to Arnold press, renegade row tuck jump, Russian twist press, and side lunge curl press.

Forward lunges with curls, bent-over rows, sumo squats, overhead side bends, and barbell glute bridges.

DB clean to thruster, renegade row tuck jump, overhead lunge walk, curl to Arnold press, and plank pull-through.

DB squat snatch, bear squat push-up, lunge upright row, Russian twist press, and clean to push press.

Front rack reverse lunge to press, side lunge curl, deadlift to row, DB clean to press, and push-up lateral raise.

Split jerk, suitcase deadlifts, front rack lunge, floor chest press, and reverse grip rows.

Jumping lunge bicep curl, snatch to push jerk, bear squat push-up, side lunge curl press, and chest fly sit-up.

Split squat jump, bent-over reverse fly curl, squat rotational press, floor press leg raise, and high pull squat catch.

Squat to press, side plank row, power clean, lunge matrix, and renegade row shoulder taps.

DB snatch to overhead lunge, deadlift to snatch, side lunge curl press, plank row pike push-up, and Russian twist press.

Sumo deadlift high pull, front squat alternating press, reverse lunge balance, Arnold press shrug, and push-up pull-through tap.

Barbell clean to front squat, push press, lateral lunge upright rows, split squats, and renegade row curls.

Beginner full-body free weights workout with goblet squats, deadlifts, floor press, farmer carry, and overhead march.

DB man makers, kickstand deadlift upright row, step-up curl press, Russian twist press, and push-up to row.

Front rack lunge to OH press, single-leg deadlift row, suitcase deadlift renegade row, chest fly sit-up, and jump squats.

Step-through lunges, squat lateral raises, RDL to shrug, renegade row rotate, and curl-press-lunge complex.

Thruster to lunge, bent-over row to reverse fly, front squat curl press, skater step-through, and push-up floor press.

Beginner full-body workout featuring step-ups, pullovers, hammer curls, goblet lunges, and standing press.

Beginner full-body workout with glute bridges, upright rows, split squats, front raises, and suitcase carry.

Beginner full-body workout with chest press hip bridge, goblet reverse lunge, side bends, shrugs, and calf raises.

Full body pulling focus with rows, curls, and rear delt work.

Beginner full-body workout with split squats, kickbacks, front rack march, reverse fly, and wall sit hold.

Beginner full-body workout with chest fly, goblet curl, step-up, upright row, and suitcase carry.

Incline rows, alternating curls, and rear delt training.

Seated curls, reverse flys, and wide-grip rows.

Beginner full-body workout with Romanian deadlift, side bend, seated press, glute bridge, and hammer curl.

Beginner full-body workout with floor press, reverse lunge, reverse fly, calf raise, and kickback.

Standing curls, concentration curls, and shrugs.

Beginner full-body workout with deadlift, upright row, farmer carry, seated press, and side bend.

Renegade rows, barbell curls, and dead rows.

Chest press, shoulder press, and triceps extensions.

Beginner full-body workout with chest press bridge, goblet curl, glute bridge, reverse fly, and step-up.

Intermediate full-body workout with thrusters, renegade rows, lunge to curl, sumo squat to upright row, and Russian twist.

Seated presses, chest flys, lateral raises, and kickbacks.

Upright rows, EZ bar curls, and cross-body hammer curls.

Floor press, Arnold press, and front-to-lateral raises.

Intermediate full-body with front rack squat, stability ball press, single-leg RDL, row to kickback, and windmill.

Kneeling rows, reverse curls, and incline rear delt flys.

Incline press, Z press, and skull crushers.

Underhand barbell rows, incline curls, and band rows.

Intermediate full-body with clean and press, reverse fly to lateral raise, step-up to curl and press, push-up to row, and Russian twist.

Seated underhand rows, barbell curl holds, and Zottman curls.

Intermediate full-body with squat to lateral raise, single-arm overhead carry, deadlift to shrug, side lunge with press, and bear crawl.

Flat chest press, Arnold press, and incline flys.

Front squats, Romanian deadlifts, walking lunges, and hip thrusts.

Intermediate full-body with split jerk, cross-body clean, reverse lunge to curl, windmill, and stability ball press.

Incline hammer curls, barbell rows with pause, and rear delt sweeps.

Back squats, step-ups, staggered RDLs, and glute bridges.

Intermediate full-body with clean to reverse lunge, floor pullover to press, side plank raise, Romanian deadlift, and high pull.

Chest press with bridge, front raises, and skull crushers.

Split squats, Romanian deadlifts, goblet squat pulses, and single-leg bridges.

Incline press, lateral raises, Z press, and triceps kickbacks.

Sumo deadlifts, Bulgarian split squats, and glute marches.

Intermediate full-body with alternating overhead press, lateral step-up, bear crawl, rotational punch, and front squat to press.

Box squats, reverse lunges, good mornings, and calf raises.

Incline flys, neutral grip press, and front raise to press.

Intermediate full-body with sumo squat to upright row, man makers, single-arm snatch, goblet reverse lunge, and Russian twist.

Barbell and dumbbell pull session targeting lats, traps, rear delts and biceps.

Flat chest fly, seated press, and incline close press.

Intermediate full-body with renegade row, squat clean, lunge to lateral raise, deadlift to upright row, and side bend.

Intermediate full-body with front squat to press, Russian twist, step-up to curl and press, deadlift, and push-up to row.

Renegade rows, Pendlay rows, and Zottman curls for back and arm development.

Incline press, Arnold press, and alternating lateral raises.

Advanced leg workout with front squat, Bulgarian split squat, Romanian deadlift, step-up to press, and walking lunge.

Goblet squat and glute bridge lower body basics

Chest-supported rows, reverse curls, and preacher curls for back and biceps.

Goblet box squat and RDL to shrug session

Front rack squats, stiff-leg deadlifts, curtsy lunges, and calf raises.

Suitcase squat and supported single-leg RDL

Sumo squat and split squat lower session

Zercher squats, lateral step-ups, kickstand deadlifts, and frog pumps.

Romanian deadlift to row combos, incline curls, and rear delt raises.

Advanced leg workout with back squat to box, curtsy lunge, stiff-leg deadlift, sumo squat high pull, and front-rack reverse lunge.

Split squats, sumo squats, hip thrusts with pause, and step-through lunges.

Landmine rows, drag curls, high pulls, and hammer curls for pulling power.

Advanced leg workout with pause back squat, lateral lunge with pulse, good morning, step-through lunge, and front squat to calf raise.

Lateral lunge and kickstand deadlift lower day

Box squat and offset step-up lower session

Flat press, Arnold press, triceps extension, and push-up combos.

Advanced leg workout with cyclist squat, forward-backward lunge, Romanian deadlift to row, elevated split squat, and sumo deadlift.

Cyclist squats, offset lunges, glute bridge pulses, and kickstand squats.

Chair squat and split stance deadlift lower session

Chair squat and kickstand RDL lower day

Goblet squat to box and reverse lunge lower session

Z press, chest fly, push press, and front raises for full push training.

Advanced leg workout with tempo back squat, elevated goblet split squat, staggered deadlift, sumo deadlift to upright row, and front rack step-through lunge.

Wall squat hold and goblet reverse lunge session

Cross-behind lunges, front squat to calf raise, and deadlift with pause.

Reverse grip rows, 21s curls, and chest-supported high rows.

Floor press and bent-over row upper basics

Incline barbell press, lateral raises, close-grip press, and dips.

Incline squeeze press and chest-supported row session

Advanced leg day with box squat to jump, walking lunge with rotation, sumo Romanian deadlift, heel-elevated squat to curl, and step-down.

Incline press and lateral raise upper session

Advanced leg day with deficit back squat, lateral step-up, trap bar deadlift, skater squat, and Zercher lunge.

Underhand bent rows, spider curls, and shrug-to-row combos.

Arnold press, incline barbell press, triceps kickbacks, and floor press.

Flat press with pause row and Y press session

Standing overhead press, skull crushers, leaning lateral raises, and floor press.

Elevated rows, seal rows, and cross-body curls for back and arms.

Chest fly and Zottman curl upper day

Incline press and bird dog row upper day

Advanced leg day with split squat from dead stop, reverse deficit lunge, hip thrust, wall sit with curl, and single-leg RDL.

Neutral press and W raise upper session

Advanced leg day with front rack Bulgarian split squat, narrow-stance squat, glute bridge with pause, crossover lunge, and step-up to knee drive.

Reverse rows, curl-to-row combos, and wide-grip shrugs.

Incline fly and Arnold press upper session

Intermediate free weights lower body workout focusing on split squats, RDLs, and glute bridges

Intermediate free weights lower body workout with goblet squats, kickstand deadlifts, and lateral step-ups

Incline neutral press and reverse fly upper day

Pendlay rows, reverse grip high rows, and hammer curls with pauses.

Squeeze press and crossbody curl upper day

Advanced leg day with front squat with pause, step-back to lateral lunge combo, single-leg glute bridge, heels elevated goblet squat, and deficit deadlift.

Beginner Leg Day Program 6

Beginner Pull Day Program 6

Intermediate free weights lower body workout with elevated split squats, RDL to row, and curtsy lunges

Beginner Push Day Program 6

Incline Arnold press, flat bench press, overhead extensions with twist.

Beginner Leg Day Program 7

Beginner Pull Day Program 7

Seated overhead press, squeeze press, Y-raises, and close-grip floor press.

Beginner Push Day Program 7

Intermediate free weights lower body workout with sumo squats, single-leg deadlifts, and side lunges

Beginner Pull Day Program 8

Intermediate free weights lower body workout with front rack split squats, staggered RDLs, and elevated step-ups

Beginner Leg Day Program 8

Military press, incline fly, single-arm press, and skull crushers.

Beginner Push Day Program 8

Incline press with twist, lateral raises, close-grip bench, and pullover.

Beginner Pull Day Program 9

Beginner Leg Day Program 9

Beginner Push Day Program 9

Intermediate free weights upper body with incline press, renegade rows, and Z-press

Bench press with hold, push jerk, triceps press, and squeeze press combos.

Beginner Pull Day Program 10

Beginner Leg Day Program 10

Intermediate free weights upper body with flat press, single-arm rows, and Arnold press

Beginner Push Day Program 10

Intermediate free weights upper body with squeeze press, chest-supported rows, and spider curls

Intermediate free weights lower body with goblet squat holds, step-back lunges, and elevated glute bridges

Intermediate free weights upper body with floor press, alternating rows, and crossbody curls

Intermediate free weights lower body with squat to heel raise, single-leg RDL, and elevated hip bridge

Intermediate free weights upper body with incline chest press, lateral raises, and Zottman curls

Intermediate free weights lower body with goblet pulse squats, curtsy lunges, and offset RDL

Intermediate free weights lower body with front rack squats, rear-foot elevated RDL, and side lunges

Intermediate free weights lower body with sumo squat rows, split stance deadlifts, and lateral step-downs

Intermediate free weights upper body with flat press pause, neutral rows, and hammer curls

Intermediate free weights upper body with alternating incline press, reverse fly, and push press

Intermediate free weights upper body with banded flat press, lateral raise pause, and incline hammer curls

Intermediate free weights upper body with incline press pause, reverse rows, and supinated curls

Intermediate free weights upper body with banded floor press, bent-over row twist, and Y-press

Kettlebell functional circuit with cleans, lateral lunges, single-arm swings, offset carries, and deadlift to high pull.

Kettlebell functional circuit with clean and press, curtsy lunges, suitcase deadlift to row, swing to rack catch, and plank drag.

Kettlebell functional circuit with front squat to press, swing to squat catch, split stance deadlift, high pull to clean, and suitcase side steps.

Kettlebell functional circuit with clean to reverse lunge, goblet squat pulse, overhead hold march, lateral swing, and single-arm row.

Kettlebell functional circuit with swing to goblet catch, step-through lunge, rack carry, figure eight to hold, and push press.

Kettlebell functional circuit with squat to high pull, walking lunge with pass-through, half-kneeling press, alternating rack catch, and deadlift to jump shrug.

Kettlebell functional circuit with clean to front squat, alternating reverse lunge with curl, bottoms-up march, swing to high pull, and around-the-world.

Kettlebell functional circuit with deadlift to curl and press, side lunge to upright row, windmill, front rack step-up, and Russian twist.

Kettlebell functional circuit with swing to snatch catch, reverse lunge to side raise, split stance row, offset rack squat, and sit-up to press.

Kettlebell functional circuit with alternating clean to press, goblet pulse lunge, windmill press, high pull to rack catch, and dead bug hold.

Intermediate Leg Day Program 1

Intermediate Push Day Program 1

Intermediate Pull Day Program 1

Intermediate Leg Day Program 2

Intermediate Push Day Program 2

Intermediate Pull Day Program 2

Intermediate Leg Day Program 3

Intermediate Pull Day Program 3

Intermediate Push Day Program 3

Intermediate Leg Day Program 4

Intermediate Pull Day Program 4

Intermediate Push Day Program 4

Intermediate Leg Day Program 5

Intermediate Push Day Program 5

Intermediate Pull Day Program 5

Seal rows, rotational rows, and good mornings. Hammer curl to press back and Zottman curls.

Explosive pulling with Pendlay rows, renegade rows, and Romanian deadlifts. Includes bicep and forearm work.

Cheat rows, rear delt rows, and deadlift-to-row combos. Zottman-Arnold curl hybrid and wrist roller reverse.

Strict pulling focus with bent-over rows, single-arm rows with pause, and stiff-leg deadlifts. Concentration curls and drag curls.

Deficit rows, incline high rows, and pause Romanian deadlifts. Crossbody curls and behind-the-back wrist curls.

Yates rows, single-leg RDLs, and upright rows. Seated alternating curls and reverse wrist curls.

Elevated rows, gorilla rows, and clean-grip shrugs. Spider curls and wrist roller work.

Wide-grip rows, bent-over reverse flys, and tempo RDLs. Offset curls and wrist flexor burnouts.

Underhand rows, dead row combos, and hip hinge shrugs. Incline curls and wrist work.

Standing overhead press, alternating floor press, incline fly-to-press, close-grip push press, and lateral raises with pause.

Seated overhead press, incline around-the-world, alternating landmine press, fly-to-press pulse, and alternating Arnold press.

Snatch-grip rows, chest-supported rows, and Jefferson curls. Incline curls with twist and behind-back curls.

Incline barbell press, Arnold press, close-grip bench, reverse grip shoulder press, and alternating front raises.

Floor press, neutral grip overhead press, incline close-grip press, incline hex press, and alternating overhead raises.

Reverse grip incline press, power push press, close-grip floor press, shoulder complex, and incline chest press with twist.

Standing push press to hold, fly to squeeze press, incline press with twist, strict overhead press, and lateral raise drop set.

Standing pin press, incline fly to close press, push press with hold, Z-press with dumbbells, and alternating incline raises.

Z press, squeeze press, push jerk, around-the-worlds, and incline lateral raises.

Military press, fly-to-press combo, dead-stop close grip press, Arnold-to-lateral raise, and incline front raises.

Split stance overhead press, incline close-grip press, floor press with pause, shoulder complex, and decline fly to press.

Front rack tempo squat, single-leg glute bridge, crossover step-ups, hamstring walkouts.

Goblet squat to calf raise, single-leg deadlift to row, weighted clamshells.

Front rack Bulgarian split squats, staggered RDL with row, sumo deadlift high pulls.

Goblet squat with curl, single-leg elevated RDL, side step-up to knee raise.

Deficit reverse lunges, single-leg RDL with reach, hip thrust with band pulse.

Bulgarian split squat to pulse, single-leg RDL to knee drive, glute bridge to pullover.

Front rack split squat with pulse, RDL to shrug, crossover step-ups.

Front rack box squat, elevated rear-foot RDL, lateral lunge to cross-knee drive.

Squat cleans, rear-foot elevated deadlifts, weighted skater step-throughs.

Sumo squat to upright row, staggered RDL to shrug, lateral lunge with front raise.

Upper body push/pull with twist presses and spider curls

Banded press and Zottman curl upper session

Squeeze press and Y-press upper body circuit

Isometric hold press and crossbody curl session

Advanced calisthenics workout with wall walks, lunge jumps, pike rocks, and bridge curls

Advanced calisthenics with handstand holds, broad jumps, incline plank reach, and wall sit press march

Slow tempo press with wide-grip row upper day

Advanced calisthenics with feet-elevated plank taps, explosive lateral step-ups, and side plank reaches

Banded press with tempo and Y-raise upper session

Advanced calisthenics with pike shifts, step-through lunges, bear crawls, and wall slide angels

Advanced calisthenics with wall walk handstands, chair step-throughs, incline plank rows, and crossover squats

Pause press with reverse row and crossbody curl

Advanced calisthenics with wall slide angel pulses, split squat knee drives, push-up kick-throughs, and pike shoulder taps

Fly-to-press combo with Arnold step press

Pulse press with Zottman curl to overhead press

Advanced calisthenics with handstand shoulder taps, side step bounds, incline plank walks, and bridge curl pauses

Isometric mid-hold press with slow eccentric delts

Advanced calisthenics with wall walk pike shifts, explosive step-up rotations, bear crawl shoulder taps, and glute bridge curl pulses

Advanced calisthenics with wall slide overhead reach holds, bridge curl knee drives, side plank hip drops, and incline plank arm raises

Advanced calisthenics with handstand kick rebounds, lunge twist knee reaches, wall slide pull presses, and bridge curl tuck holds

Warm-Up: Lateral Lunge with Reach, Jumping Jacks with Arm Cross, Kneeling Thoracic Twist. Main Circuit: KB Clean to Front Rack Reverse Lunge, Double KB Deadlift to High Pull, KB Overhead Walking Lunge, KB Snatch to Press, KB Russian Twist with Hold. Cooldown: Half-Split Hamstring Stretch, Thread-the-Needle Shoulder Stretch.

Warm-Up: Cossack Squat with Reach, Arm Circles and Crossovers, Bear Crawl Shoulder Tap. Main Circuit: Double KB Clean to Front Squat, KB Alternating Snatch, KB Windmill with Press, KB Split Stance High Pull, KB Seated Russian Press. Cooldown: Seated Twist with Knee Hug, Overhead Wall Stretch.

Warm-Up: Lunge with Overhead Reach and Twist, Dynamic Hamstring Sweep, Kneeling Arm Thread and Reach. Main Circuit: KB Snatch to Overhead Lunge, Double KB Push Press, KB Side Swing to Catch, KB Clean to Lateral Lunge, KB Overhead Sit-Up. Cooldown: Kneeling Hip Flexor with Twist, Crossbody Shoulder Stretch.

Warm-Up: Skater Hops, Standing Arm Windmills, Lunge to Hamstring Stretch. Main Circuit: Double KB Swing, KB Clean to Alternating Press, KB Jump Squat with Goblet Hold, KB Bent-Over Row with Pause, KB Sit-Up with Halo. Cooldown: Kneeling Lunge with Arm Reach, Wall Hamstring and Calf Stretch.

Warm-Up: Jump Rope Simulated, Standing Lunge with Rotation, Plank to Pike Reach. Main Circuit: KB Snatch to Lateral Lunge, Double KB Rack Squat to Press, KB Swing to Rotation Catch, KB Row to Kickback, KB Russian Twist with Bell Raise. Cooldown: Figure Four on Wall, Chest Opener on Wall.

Warm-Up: Skater Lateral Hops, Arm Circles to Cross Pull, Walkout to Cobra Stretch. Main Circuit: Double KB Snatch, KB Lateral Lunge to Press, KB Clean to Overhead Hold, KB Swing with Rotation, KB Sit-Up with Rotation Press. Cooldown: Half-Kneeling Side Bend Stretch, Spinal Roll Down and Hold.

Warm-Up: Lateral Step with Overhead Reach, Crossbody Leg Swings, Bear Crawl Forward and Back. Main Circuit: KB Snatch to Lateral Step, Double KB Front Squat to Press, KB Swing to Side Lunge, KB Alternating Clean and Press, KB Plank Row to Tuck Jump. Cooldown: Wall-Assisted Quad Stretch, Seated Spinal Fold.

Warm-Up: World's Greatest Stretch with Twist, Alternating Forward Leg Swings, Arm Circles with Lateral Step. Main Circuit: KB Clean to Curtsy Lunge, Double KB Snatch to Press, KB Jump Lunge Switch, KB Figure Eight to Snatch, KB Turkish Get-Up. Cooldown: Chest Stretch on Wall, Supine Twist with Arm Reach.

Warm-Up: Toe Touch to Overhead Reach, Standing Hip Openers, Cross-Body Arm Swings with Step. Main Circuit: KB Swing to Snatch and Hold, KB Clean to Alternating Step-Up, Double KB Front Rack Squat, KB Lateral Swing to Reverse Lunge, KB Overhead Sit-Up with Press. Cooldown: Wall-Assisted Forward Fold, Kneeling Side Twist.

Warm-Up: Bodyweight Lateral Lunges, Arm Circles, High Knee March. Main Circuit: KB Deadlift, KB Goblet Squat, KB Overhead Hold March, KB Swing (Chest-Level), KB Halo. Cooldown: Standing Hip Flexor Stretch, Crossbody Shoulder Stretch.

Intermediate Leg Day Program 6

Intermediate Pull Day Program 6

Intermediate Push Day Program 6

Intermediate Leg Day Program 7

Warm-Up: Jumping Jacks, Hip Circles, Arm Swings. Main Circuit: KB Suitcase Deadlift, KB Goblet Split Squat, KB Farmer's Carry March, KB Upright Row, KB Chest-Height Swing. Cooldown: Standing Calf Stretch, Seated Forward Fold.

Intermediate Pull Day Program 7

Intermediate Push Day Program 7

Intermediate Leg Day Program 8

Intermediate Push Day Program 8

Warm-Up: Bodyweight Step-Back Lunge, Torso Rotations, Overhead Reach with Side Bend. Main Circuit: KB Goblet Reverse Lunge, KB Suitcase March, KB Half-Kneeling Halo, KB Staggered Deadlift, KB Swing to Dead Stop. Cooldown: Wall Quad Stretch, Supine Figure Four Stretch.

Intermediate Pull Day Program 8

Intermediate Push Day Program 9

Intermediate Leg Day Program 9

Warm-Up: Bodyweight Squat with Reach, Leg Swings Front to Back, Kneeling Arm Circles. Main Circuit: KB Deadlift to Upright Row, KB Goblet Lateral Lunge, KB Single-Arm Rack Hold, KB Seated Press, KB Swing to Goblet Catch. Cooldown: Standing Forward Fold, Side-Lying Quad Stretch.

Intermediate Pull Day Program 9

Warm-Up: Lateral Leg Swings, Torso Hinge with Arm Reach, Kneeling Cat-Cow. Main Circuit: KB Sumo Deadlift, KB Goblet Step-Through Lunge, KB Horn Curl, KB Press from Half-Kneeling, KB Swing with Pause. Cooldown: Lying Glute Stretch, Standing Hamstring Stretch.

Intermediate Push Day Program 10

Intermediate Leg Day Program 10

Intermediate Pull Day Program 10

Warm-Up: Bodyweight Good Morning, Arm Reach with Lateral Lunge, March with Arm Swings. Main Circuit: KB Deadlift to Curl, KB Goblet Box Squat, KB Suitcase Hold March, KB Half-Kneeling Press, KB Swing to Catch. Cooldown: Hip Flexor Stretch with Reach, Seated Twist Stretch.

Warm-Up: Jump Rope (Simulated), High Knees, Torso Twist with Arm Reach. Main Circuit: KB Sumo Deadlift to Upright Row, KB Step-Back Lunge, KB Bottoms-Up Hold, KB Good Morning, KB Swing (Low-Power). Cooldown: Wall Chest Opener, Standing Calf and Hamstring Stretch.

Warm-Up: March with Overhead Reach, Standing Hip Circles, Arm Swings Front and Back. Main Circuit: KB Deadlift to Press, KB Goblet Pulse Squat, KB Suitcase Carry Hold, KB High Pull (Chest Level), KB Swing to Catch and Reset. Cooldown: Standing Side Bend Stretch, Forward Fold with Arm Hang.

Warm-Up: Toe Touch to Overhead Reach, Kneeling Hip Rock, Side-Lying Arm Circles. Main Circuit: KB Sumo Squat to Upright Pull, KB Goblet Split Squat, KB Single-Arm Hold with March, KB Half-Kneeling Curl, KB Swing with Pause at Top. Cooldown: Wall Chest Stretch, Lying Twist Stretch.

Warm-Up: Wall Squat Hold, Standing Arm Cross Swings, Step-Back Lunge Reach. Main Circuit: KB Goblet Curtsy Lunge, KB Swing to Catch and Squat, KB Overhead Hold with Step, KB Curl to Press, KB Dead Stop Swing. Cooldown: Standing Side Stretch with Reach, Seated Wide-Leg Forward Fold.

Beginner Push Day Program 1

Beginner Pull Day Program 1

Beginner Leg Day Program 1

Beginner Pull Day Program 2

Beginner Leg Day Program 2

Beginner Push Day Program 2

Beginner Push Day Program 3

Beginner Leg Day Program 3

Beginner Pull Day Program 3

Beginner Push Day Program 4

Beginner Leg Day Program 4

Beginner Pull Day Program 4

Beginner Leg Day Program 5

Beginner Pull Day Program 5

Beginner Push Day Program 5

Beginner Lower Day Program 1

Beginner Lower Day Program 2

Beginner Lower Day Program 3

Beginner Lower Day Program 4

Beginner Lower Day Program 5

Beginner Lower Day Program 6

Beginner Lower Day Program 7

Beginner Lower Day Program 8

Beginner Lower Day Program 9

Beginner Lower Day Program 10

Beginner Upper Day Program 1

Beginner Upper Day Program 2

Beginner Upper Day Program 3

Beginner Upper Day Program 4

Beginner Upper Day Program 5

Beginner Upper Day Program 6

Beginner Upper Day Program 7

Beginner Upper Day Program 8

Beginner Upper Day Program 9

Beginner Upper Day Program 10

Advanced Lower Day Program 1

Advanced Lower Day Program 2

Advanced Lower Day Program 3

Advanced Lower Day Program 4

Advanced Lower Day Program 5

Advanced Lower Day Program 6

Advanced Lower Day Program 7

Advanced Lower Day Program 8

Advanced Lower Day Program 9

Advanced Lower Day Program 10

Advanced Upper Day Program 1

Advanced Upper Day Program 2

Advanced Upper Day Program 3

Advanced Upper Day Program 4

Advanced Upper Day Program 5

Advanced Upper Day Program 6

Advanced Upper Day Program 7

Advanced Upper Day Program 8

Advanced Upper Day Program 9

Advanced Upper Day Program 10

Intermediate lower body workout targeting quads, hamstrings, glutes, and calves with barbell and dumbbell movements.

Intermediate lower body workout with split squats, stability ball curls, and kettlebell glute bridges.

Intermediate lower body workout using leg press, prone hamstring curls, and glute kickback machine.

Intermediate lower body workout with front squats, barbell good mornings, and cable glute kickbacks.

Intermediate lower body workout featuring goblet pulse squats, single-leg deadlifts, and resistance band glute march.

Intermediate lower body workout with walking lunges, Nordic hamstring curls, and frog pumps.

Intermediate lower body workout using step-ups, barbell RDLs, and Smith machine glute bridges.

Intermediate lower body workout with rear-foot-elevated split squats, cable pull-throughs, and single-leg calf raises.

Intermediate lower body workout featuring sissy squats, slider hamstring curls, and reverse lunge to knee drive.

Intermediate lower body workout with resistance band front squats, cable hamstring curls, and glute bridge walkouts.

Intermediate upper body workout targeting chest, back, shoulders, biceps, and triceps with incline press and cable rows.

Intermediate upper body workout with Smith machine incline press, lat pulldowns, and Arnold press.

Intermediate upper body workout using cable chest press, single-arm dumbbell rows, and lateral raise machine.

Intermediate upper body workout with machine chest fly, assisted pull-ups, and seated barbell press.

Intermediate upper body workout featuring cable chest press, single-arm rows, and machine lateral raises.

Intermediate upper body workout with flat dumbbell press, straight-arm lat pulldown, and Y raises.

Intermediate upper body workout using cable chest fly, machine high row, and Arnold press.

Intermediate upper body workout with incline machine press, close-grip cable row, and upright row.

Intermediate upper body workout featuring incline squeeze press, landmine rows, and leaning cable lateral raises.

Intermediate upper body workout with resistance band press, rows, lateral raises, curls, and extensions.