Cutline
Workouts you will actually do
Push, pull and leg days, beginner full-body sessions, home workouts with no equipment, runs and mobility. Sets, reps and rest for every exercise, ready to put in a block.
Push dayChest, shoulders and triceps, the first day of a push, pull, legs week.60 mintimeIntermediatelevel6exercisesBarbellgearPull dayBack and biceps, the second day of a push, pull, legs week.60 mintimeIntermediatelevel6exercisesBarbellgearLeg dayQuads, hamstrings, glutes and calves, the third day of a push, pull, legs week.60 mintimeIntermediatelevel6exercisesBarbellgearFull body A, for beginnersDay A of a three-day beginner week: A, B, A, then B, A, B the next week.45 mintimeBeginnerlevel5exercisesDumbbellsgearFull body B, for beginnersDay B of the beginner week. Alternate it with Full body A.45 mintimeBeginnerlevel5exercisesMachinesgearHome workout, no equipmentA full-body circuit for days you can not get to a gym.30 mintimeAlllevel6exercisesNonegear20 minutes, one pair of dumbbellsEvery minute on the minute: four moves, five rounds, twenty minutes.20 mintimeAlllevel4exercisesDumbbellsgearRun and walk intervals, beginnerThe first step towards running 5 km without stopping.30 mintimeBeginnerlevel3exercisesShoesgearEasy zone 2 cardioSteady, easy cardio for an engine that lasts.45 mintimeAlllevel1exercisesAnygear15-minute mobility for desk daysUndo a day of sitting before it undoes you.15 mintimeAlllevel6exercisesMatgear
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