Example workouts and programs.

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Strength6 exercises

Arnold Golden Six

Six compound movements, three nonconsecutive days a week. Add weight when you can complete all prescribed reps.

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Show exercises (6)
  1. Squat4 × 10
  2. Wide-grip bench press3 × 10
  3. Chin-up3 × AMRAP
  4. Behind-the-neck overhead press4 × 10
  5. Barbell curl3 × 10
  6. Bent-knee sit-up3-4 × AMRAP
Full body5 exercises

Bodyweight basics

No equipment, anywhere: push, pull, squat, hinge, and hold.

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Show exercises (5)
  1. Push-up4 × AMRAP
  2. Pull-up3 × AMRAP
  3. Air squat3 × 15-20
  4. Glute bridge3 × 15
  5. Plank3 × 45s
Full body4 exercises

Dumbbell essentials

A full-body session for a small gym or a pair of dumbbells.

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Show exercises (4)
  1. Goblet squat3 × 8-12
  2. Dumbbell bench press3 × 8-12
  3. One-arm row3 × 6-12
  4. Romanian deadlift3 × 8-12
Lower5 exercises

Glute day

Hip thrust first, then hinges and lunges. A lower day that leaves the quads alone.

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Show exercises (5)
  1. Hip thrust4 × 8-10
  2. Romanian deadlift3 × 8-12
  3. Walking lunge3 × 10/side
  4. Cable kickback3 × 12-15
  5. Crunch3 × 15
Strength2 days a week
Program

GZCLP

Two full-body days: one heavy T1 lift, one volume T2 lift, and high-rep T3 accessories.

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Show workouts (2)
  1. Day 1
  2. Day 2
Full body5 exercises

Kettlebell circuit

One or two kettlebells, moving with short rests. Conditioning that still builds strength.

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Show exercises (5)
  1. Kettlebell swing5 × 15
  2. Goblet squat4 × 10
  3. Kettlebell press4 × 8/side
  4. Bent-over row4 × 10
  5. Turkish get-up3 × 3/side
Lower5 exercises

Leg day, quad focus

Squat first, then leg press and lunges while your legs still work.

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Show exercises (5)
  1. Squat4 × 5-8
  2. Leg press3 × 8-10
  3. Walking lunge3 × 10/side
  4. Leg curl3 × 10-12
  5. Calf raise4 × 12-15
Lower4 exercises

Lower-body basics

A simple lower session with room to progress load or reps.

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Show exercises (4)
  1. Front squat4 × 6
  2. Romanian deadlift3 × 8
  3. Split squat3 × 10
  4. Calf raise3 × 12-15
Upper5 exercises

Pull day

Back and biceps. The natural partner to Push day for a simple upper-body split.

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Show exercises (5)
  1. Deadlift3 × 5
  2. Pull-up3 × 8-12
  3. Barbell row3 × 8-12
  4. Face pull3 × 12-15
  5. Biceps curl3 × 10-12
Upper5 exercises

Push day

Chest, shoulders, and triceps. A straightforward push session.

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Show exercises (5)
  1. Bench press4 × 6-12
  2. Overhead press3 × 6-12
  3. Incline dumbbell press3 × 10-12
  4. Lateral raise3 × 6-12
  5. Triceps pushdown3 × 10-12
Full body3 exercises

The 20-minute full body

In and out. Three big lifts, no fluff, for the days the schedule wins.

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Show exercises (3)
  1. Squat3 × 6
  2. Bench press3 × 6
  3. Deadlift2 × 5
Hypertrophy3 days a week
Program

The Essentials Program

Inspired by Jeff Nippard’s programs. Twelve weeks, three days a week: full body, upper, lower. Heavy compounds first, dropsets and supersets to finish. Every exercise lists two substitutions.

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Show workouts (36)
  1. Essentials: Week 1 · Full Body
  2. Essentials: Week 1 · Upper
  3. Essentials: Week 1 · Lower
  4. Essentials: Week 2 · Full Body
  5. Essentials: Week 2 · Upper
  6. Essentials: Week 2 · Lower
  7. Essentials: Week 3 · Full Body
  8. Essentials: Week 3 · Upper
  9. Essentials: Week 3 · Lower
  10. Essentials: Week 4 · Full Body
  11. Essentials: Week 4 · Upper
  12. Essentials: Week 4 · Lower
  13. Essentials: Week 5 · Full Body
  14. Essentials: Week 5 · Upper
  15. Essentials: Week 5 · Lower
  16. Essentials: Week 6 · Full Body
  17. Essentials: Week 6 · Upper
  18. Essentials: Week 6 · Lower
  19. Essentials: Week 7 · Full Body
  20. Essentials: Week 7 · Upper
  21. Essentials: Week 7 · Lower
  22. Essentials: Week 8 · Full Body
  23. Essentials: Week 8 · Upper
  24. Essentials: Week 8 · Lower
  25. Essentials: Week 9 · Full Body
  26. Essentials: Week 9 · Upper
  27. Essentials: Week 9 · Lower
  28. Essentials: Week 10 · Full Body
  29. Essentials: Week 10 · Upper
  30. Essentials: Week 10 · Lower
  31. Essentials: Week 11 · Full Body
  32. Essentials: Week 11 · Upper
  33. Essentials: Week 11 · Lower
  34. Essentials: Week 12 · Full Body
  35. Essentials: Week 12 · Upper
  36. Essentials: Week 12 · Lower
Upper6 exercises

Upper-body essentials

A barbell-first upper day. Press, pull, and arms, no machines needed.

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Show exercises (6)
  1. Bench press4 × 6-8
  2. Barbell row4 × 6-8
  3. Overhead press3 × 8-10
  4. Pull-up3 × AMRAP
  5. Dumbbell curl3 × 10-12
  6. Triceps pushdown3 × 10-12

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