Sessions you can follow as-is
Each routine is a short list of exercises with sets and reps. Tap any exercise to read the steps and watch a demonstration.
Before you start: five minutes of easy cardio and a few dynamic moves. Skipping the warm-up is the most common beginner mistake.
How to warm up →- Lower body
Leg Day
Legs and glutes, finished off with core work.
4 exercises →
- Arms and shoulders
Arm Day
Biceps, shoulders and triceps in one short session.
4 exercises →
- Pushing
Chest & Push Day
Everything that involves pressing weight away from you.
3 exercises →
- Pulling
Back & Pull Day
Back and biceps — the posture session.
3 exercises →
- Core
Core Day
Middle-focused and light on the legs.
3 exercises →
- Everything
Full Body Day
All the major muscle groups in one session.
5 exercises →
Example weekly split
A balanced week with two rest days. Shuffle it to fit your schedule.
| Day | Focus |
|---|---|
| Monday | Legs |
| Tuesday | Chest & Push |
| Wednesday | Rest |
| Thursday | Back & Pull |
| Friday | Arms |
| Saturday | Full Body / Core |
| Sunday | Rest |
Missing an exercise name? Browse the full library — every movement in these routines is explained there, starting with the squat.