Movement · 9 training options

Strength

9 matching training options

Exercises

Barbell Zercher Squat
Arms, Core, Glutes, Hamstrings, Quads, Upper Back
Box Squat (Various Heights)
Core, Glutes, Hamstrings, Quadriceps
Dumbbell Floor Press
Chest, Core, Shoulders, Triceps
Dumbbell Incline Press
Chest, Core, Shoulders, Triceps
Pause Squat (2-Second Hold)
Glutes, Hamstrings, Quadriceps
Tempo Back Squat
Core, Glutes, Hamstrings, Quadriceps

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.
Includes strength in linked exercises
45 min · Intermediate
45-Minute Upper Body Hypertrophy
Bench, pull-ups, rows and presses in classic muscle-building rep ranges.
Includes strength in linked exercises

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 strength in linked sessions

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Goals

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Workout time

Programme length

Weekly commitment

Experience

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