Your plan
Beginner
A 12-week course: learn the moves, then build up and get stronger.
Gym
Classic gym programs with sets, reps and rest laid out for you.
Your week
Full body · 3 days a weekChoose your level
Upper / lower · 4 days a week
Intermediate
A 12-week course: barbell basics, then strength, then heavier lifts.
Push / pull / legs · 6 days a week
Advanced
A 12-week course for lifters who finished Intermediate or already train regularly.
Exercise library
60 exercises. Add any of them to a workout with "Add exercise".
Muscle
Equipment
Bench Press
Chest · Barbell
Shoulder blades pinned, lower to mid-chest, press up.
Chest Press
Chest · Machine
Handles at chest height, press without locking elbows hard.
Dips
Chest · Bodyweight
Lean a little forward, lower until your upper arms are level, press up.
Dumbbell Bench Press
Chest · Dumbbell
Lower the dumbbells beside your chest, press up and slightly in.
High-to-Low Cable Fly
Chest · Cable
Cables set high. Sweep your hands down and together to belly height, elbows slightly bent. Works the lower chest.
Incline Bench Press
Chest · Barbell
Bench at 30 degrees, lower to your upper chest, press up.
Incline Press
Chest · Dumbbell
Bench at 30 degrees, press up and slightly together.
Knee Push-up
Chest · Bodyweight
Hands under your shoulders, body in one line from knees to head. Too easy? Try a normal push-up.