Workouts

Who it’s for

All workouts

Your first gym workout Five machines and a plank: the whole body in 45 minutes. 45 min Gym Beginner 6 exercises

Beginner full-body workout B A second full-body session with dumbbells and cables, to alternate with the first. 45 min Gym Beginner 6 exercises

Beginner full-body workout C A third full-body session with the Smith machine, dumbbells and assisted pull-ups, for a three-day week. 45 min Gym Beginner 6 exercises

Full-body dumbbell workout Legs, chest, back and core with just a pair of dumbbells. 40 min Home, dumbbells Beginner 6 exercises

Upper-body dumbbell workout Chest, back, shoulders and arms at home. 40 min Home, dumbbells Intermediate 6 exercises

Dumbbell leg workout Squats, Romanian deadlifts, lunges and hip thrusts with dumbbells. 40 min Home, dumbbells Beginner 6 exercises

No-equipment workout Push-ups, core and glutes on the floor in 25 minutes. 25 min No equipment Intermediate 6 exercises

20-minute bodyweight workout Squats, push-ups, lunges, back and core: the whole body, two sets each, no equipment. 20 min No equipment Beginner 5 exercises

Bodyweight leg workout Squats, lunges, glute bridges and calf raises at home, with no equipment. 30 min No equipment Beginner 5 exercises

30-minute full-body workout Four big movements, three sets each. 30 min Gym Beginner 4 exercises

25-minute upper-body workout Chest, back, shoulders and biceps, done fast. 25 min Gym Beginner 4 exercises

25-minute leg workout Leg press, Romanian deadlifts, lunges and leg curls, done fast. 25 min Gym Beginner 4 exercises

20-minute dumbbell workout Four exercises, two sets each, at home. 20 min Home, dumbbells Beginner 4 exercises

Barbell strength workout Squat, bench press, bent-over row, Romanian deadlift and overhead press. 40 min Gym Intermediate 5 exercises

Glutes and hamstrings workout Hip thrusts, Bulgarian split squats and leg curls for the back of the legs. 45 min Gym Intermediate 6 exercises

Upper-body push-pull workout Incline bench press, pull-ups, shoulder press and rows, then triceps and biceps. 45 min Gym Intermediate 6 exercises

Easy comeback workout Machines and two sets each: the whole body, no maximum efforts. 30 min Gym Beginner 6 exercises

Easy comeback workout B A second machine session to alternate with the first: two sets each, no maximum efforts. 30 min Gym Beginner 6 exercises

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Weekly programs

Full splits for training several days a week.