Equipment · 24 training options

Bench

24 matching training options

Exercises

Barbell Bulgarian Split Squat
Core, Glutes, Hamstrings, Hip Stabilizers, Quads
Barbell Front Rack Step-Up
Core, Glutes, Hamstrings, Quads, Upper Back
Barbell Hip Thrust
Core, Glutes, Hamstrings, Lower Back, Quads
Barbell Step-Up
Calves, Core, Glutes, Hamstrings, Quads
Bench Press
Chest, Shoulders, Triceps
Box Squat (Various Heights)
Core, Glutes, Hamstrings, Quadriceps
Box Step Jump
Calves, Core, Glutes, Hamstrings, Quads
Bulgarian Split Squat
Core, Glutes, Hamstrings, Quads
Dumbbell Bulgarian Split Deadlift
Core, Erectors, Glutes, Hamstrings
Dumbbell Incline Press
Chest, Core, Shoulders, Triceps
Dumbbell Meadows Row
Biceps, Core, Lats, Obliques, Rear Delts, Upper Back
Dumbbell Pullover
Chest, Core, Lats, Triceps
Dumbbell Seal Row
Core, Lats, Rear Delts, Rhomboids, Traps
Dumbbell Step-Over
Core, Glutes, Hamstrings, Quads
Explosive Step-Up (Plyometrics)
Calves, Core, Glutes, Hamstrings, Quads
Seated Dumbbell Calf Raise
Calves
Single-Arm Dumbbell Dead Stop Row
Biceps, Core, Lats, Rear Delts, Upper Back
Single-Arm Dumbbell Row to Rotation
Lats, Obliques, Rear Delts, Rhomboids, Traps

Workouts

20 min · Beginner
20-Minute Upper Body Pump
A dumbbell circuit for chest, back and shoulders: moderate weights, short rest and plenty of time under tension.
45 min · Intermediate
45-Minute Lower Body Strength
Heavy squats and deadlifts, then single-leg work and hip thrusts, for legs that hold up under load.
45 min · Intermediate
45-Minute Upper Body Hypertrophy
Bench, pull-ups, rows and presses in classic muscle-building rep ranges.
60 min · Intermediate
60-Minute Full-Body Hypertrophy
A complete muscle-building session that hits legs, push and pull in one hour.

Programmes

12 weeks · Intermediate
12-Week Muscle Gain
An upper/lower split, four days a week, built around progressive overload for steady, visible muscle gain.
Includes bench in linked sessions
8 weeks · Intermediate
8-Week Strength Foundations
Three heavy days a week on the big lifts, carries and sandbag work to build a strong base.
Includes bench in linked sessions

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Goals

Setting

Workout time

Programme length

Weekly commitment

Experience

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