Workout library

Explore every workout in the training catalog.

Each exercise includes the movement type, tools needed, and the primary muscles it targets so you can plan the right training day.

weightGlutes, Hamstrings

Dumbell Glute Thrust

Sit on the floor with upper back against the bench, place weight on hips, and drive hips up to the ceiling.

DumbellBench

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weightLower Chest, Triceps

Barbell Decline Bench Press

Tackles the lower chest. The slight decline provides a strong mechanical advantage to push good weight safely.

BarRack

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weightBiceps, Forearms

Dumbbell Bicep Curls

Keep your elbows tucked tightly to your sides. Focus on squeezing the muscle at the top without swinging.

Dumbbell

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cardioCore

Heavy Bag

Rotate your entire body, hips, and core to throw heavy hooks and power punches. Excellent core finisher.

Punching Bag

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weightTriceps

Lying Dumbbell Tricep Extensions

Also known as skull crushers. Keep your elbows pointing at the ceiling and lower the weights under control toward your ears.

DumbellsFlat Bench

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weightChest, Front Shoulders, Triceps

Barbell Flat Bench Press

Primary chest strength builder. Keep your feet flat and press your upper back into the bench.

BarRack

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weightQuads, Glutes, Grip Stength

Dumbbell Suitcase Squat

Hold dumbbells at your sides like suitcases. Lowers your center of gravity for great balance and less back strain.

Dumbells

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weightUpper Back, Lats, Biceps

Dumbbell Single-Arm Row

Keep your torso flat and parallel to the bench. Pull the dumbbell back toward your hip.

DumbellFlat Bench

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weightMid Back, Lats, Core

Barbell Bent-Over Row

Main upper body pulling movement. Hinge at the hips, keep back flat, and pull the bar to your lower stomach.

Bar

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weightUpper Chest, Front Shoulders

Incline Dumbbell Press

Set the bench to a 30-45 degree angle. Focus on a deep stretch at the bottom of the movement.

DumbellsIncline Bench

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weightQuad, Glutes, Hamstrings

Dumbbell Reverse Lunges

Step backward into the lunge. This dynamic movement is highly effective and much safer on the knees.

Dumbells

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weightDeltoids, Triceps

Dumbbell Seated Shoulder Press

Sit fully upright with back supported. Press the dumbbells straight overhead without arching your lower back.

DumbellsFlat Bench

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weightCore, Lats, Mid Back, Lower Back

Renegade Rows

A renegade row is a plank‑position dumbbell row where you alternate pulling each weight toward your hip while keeping your hips level and your body stable. It works your lats, mid‑back, serratus, lower back stabilizers, and obliques all at once.

Dumbells

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weightLats, Delts, Traps

Dumbell Lateral Raise

A dumbbell lateral raise is a shoulder‑isolation exercise where you lift dumbbells out to your sides with a slight elbow bend, targeting the side delts to build wider, more rounded shoulders.

Dumbells

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weightQuads

Seated Leg Extension

Using leg extension attachment on bench

Bench

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weightHamstrings, Glutes, Lower Back

Dumbell Romanian Deadlifts

Hold dumbbells at your sides, hinge at the hips with a slight knee bend, and stretch the hamstrings. Drive up by squeezing the glutes. One of the best hamstring movements you can do without a barbell.

Dumbells

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weightGlutes

Dumbell Frog Pumps

Put the soles of your feet together, knees out, dumbbell on hips, and pump fast. Great finisher for glute burn.

Dumbells

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weightForearm, Biceps

Dumbell Hammer Curls

Hold dumbbells with a neutral grip (palms facing each other). Curl the weights up while keeping your elbows close to your sides. Because your palms stay neutral, the brachialis and forearms take over more than the biceps. Great for overall arm size and forearm strength.

Dumbells

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weightTriceps, Front Delts, Chest

Triceps Bench Dips

Sit on the bench, hands next to your hips, feet forward. Slide off the bench and lower your body by bending your elbows to about 90°. Push back up by extending your arms. The closer your feet are, the easier it is; the farther out, the harder it becomes.

Flat Bench

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weightCore

Dead Bug

Lie on your back with your arms straight up and your knees bent at 90°. Brace your core so your lower back stays gently pressed into the floor. Slowly extend the opposite arm and leg away from you while keeping your core tight and hips stable. Return to the start and switch sides. The goal is anti‑extension — keeping your spine from arching as your limbs move.

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weightDelts, Upper Back, Mid Traps

Dumbbell Rear Delt Fly

Bend forward at the hips (or lie chest‑down on a bench), holding dumbbells with a slight elbow bend. Raise your arms out to the sides in a wide arc until they’re level with your torso, squeezing your shoulder blades together. Keep the movement slow and controlled to isolate the rear delts instead of using momentum.

BenchDumbells

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weightDelts, Upper Back, Traps

Dumbbell Reverse Fly

Hold dumbbells with a slight bend in your elbows and hinge forward at the hips (or lie chest‑down on a bench for support). Raise your arms out to the sides in a wide arc until they reach shoulder level, squeezing your shoulder blades together. Keep the movement slow and controlled to isolate the rear delts and avoid using momentum.

Dumbell

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weightTriceps, Front Delts, Chest

Close Grip Bench Press

Lie on the bench and grip the bar slightly inside shoulder‑width (not too narrow — wrists should stay straight). Lower the bar toward your lower chest while keeping your elbows tucked close to your body. Press the bar back up by driving through your triceps. The closer grip shifts the emphasis away from chest and heavily onto the triceps, making it one of the best strength‑builders for bench press lockout power.

BarbellsBench

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