Training

Workouts, classes and multi-week plans, plus nine weekly programs for fat loss, muscle building and cardio fitness at three levels. See every day of each one, then start it in a tap.

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Pick a goal and a level, and your week is ready. Free, no sign-up to start.

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Classes and specialist training

Classes and specialist sessions, each one written out in full.

HYROX trainingSessions for HYROX races: run intervals paired with station work, and station circuits you can do without a sled or SkiErg.Workouts and classes: 8
Spin workoutsIndoor cycling sessions written out in full: every interval, how long it lasts and how hard to ride it.Workouts and classes: 2
Circuit trainingFull-body circuits with set work, rest and rounds: bodyweight sessions for home and dumbbell circuits for the gym.Workouts and classes: 2
Body Blast classesShort, high-effort full-body classes built from timed blocks: legs, upper body and core in around 30 minutes.Workouts and classes: 2
Leg Blast classesLower-body classes: squats, lunges, hinges and bridges for the quads, hamstrings and glutes, with a finisher.Workouts and classes: 2
Arm Blast classesUpper-body classes for the biceps, triceps and shoulders, built from supersets that pair opposing muscles.Workouts and classes: 2
Functional fitnessFunctional fitness workouts: AMRAPs, EMOMs and for-time sessions mixing weightlifting, gymnastics and conditioning.Workouts and classes: 7

Fat Loss

Burn fat, keep muscle

Beginner · Fat Loss

New to structured training

3 training days a week
15 exercises across the week

See the week

Mon — Workout
- Bodyweight Squat3 × 15
- Incline Push-Up3 × 10
- Seated Row Machine3 × 12
- Plank3 × 30s
- Treadmill Walk (incline)1 × 10 min
Tue
Rest day
Wed — Workout
- Leg Press Machine3 × 15
- Lat Pulldown Machine3 × 12
- Dumbbell Shoulder Press3 × 12
- Bicycle Crunch3 × 20
- Stationary Bike1 × 10 min
Thu
Rest day
Fri — Workout
- Goblet Squat3 × 15
- Chest Press Machine3 × 12
- Cable Row3 × 12
- Mountain Climbers3 × 30s
- Rowing Machine1 × 10 min
Sat
Rest day
Sun
Rest day

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Intermediate · Fat Loss

Training consistently for 6+ months

4 training days a week
20 exercises across the week

See the week

Mon — Workout
- Dumbbell Bench Press4 × 12
- Cable Row4 × 12
- Dumbbell Shoulder Press3 × 12
- Hanging Knee Raise3 × 15
- Rowing Machine Intervals6 × 1 min on / 1 min off
Tue — Workout
- Barbell Squat4 × 12
- Walking Lunge3 × 12/leg
- Leg Curl Machine3 × 12
- Plank3 × 45s
- Stair Climber1 × 12 min
Wed
Rest day
Thu — Workout
- Incline Dumbbell Press4 × 12
- Lat Pulldown Machine4 × 12
- Lateral Raise3 × 15
- Cable Crunch3 × 15
- Bike Intervals6 × 1 min on / 1 min off
Fri — Workout
- Romanian Deadlift4 × 12
- Leg Press Machine3 × 15
- Standing Calf Raise3 × 15
- Side Plank3 × 30s/side
- Treadmill Incline Walk1 × 15 min
Sat
Rest day
Sun
Rest day

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Advanced · Fat Loss

Years of consistent training

5 training days a week
19 exercises across the week

See the week

Mon — Workout
- Barbell Squat4 × 10
- Pull-Up4 × 8
- Dumbbell Shoulder Press4 × 10
- Hanging Leg Raise3 × 15
Tue — Workout
- Barbell Bench Press4 × 10
- Bulgarian Split Squat3 × 12/leg
- Cable Row4 × 12
- Cable Crunch3 × 15
Wed — Workout
- Assault Bike Sprints8 × 30s on / 30s off
- Kettlebell Swing4 × 15
- Burpees4 × 12
Thu — Workout
- Sled Push6 × 20m
- Leg Curl Machine3 × 12
- Dumbbell Bicep Curl3 × 12
- Cable Tricep Pushdown3 × 12
Fri — Workout
- Rowing Machine Sprints6 × 250m
- Dumbbell Thruster4 × 12
- Box Jump4 × 10
- Plank3 × 60s
Sat
Rest day
Sun
Rest day

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Build Muscle

Get bigger and stronger

Beginner · Build Muscle

New to structured training

3 training days a week
15 exercises across the week

See the week

Mon — Workout
- Goblet Squat3 × 10
- Chest Press Machine3 × 10
- Lat Pulldown Machine3 × 10
- Dumbbell Shoulder Press3 × 10
- Plank3 × 30s
Tue
Rest day
Wed — Workout
- Leg Press Machine3 × 10
- Seated Row Machine3 × 10
- Dumbbell Bench Press3 × 10
- Dumbbell Bicep Curl3 × 12
- Bicycle Crunch3 × 20
Thu
Rest day
Fri — Workout
- Romanian Deadlift3 × 10
- Cable Row3 × 10
- Incline Dumbbell Press3 × 10
- Cable Tricep Pushdown3 × 12
- Hanging Knee Raise3 × 12
Sat
Rest day
Sun
Rest day

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Intermediate · Build Muscle

Training consistently for 6+ months

4 training days a week
16 exercises across the week

See the week

Mon — Workout
- Barbell Squat4 × 8-10
- Barbell Row4 × 10
- Dumbbell Shoulder Press3 × 10
- Hanging Leg Raise3 × 15
Tue — Workout
- Barbell Bench Press4 × 8-10
- Lat Pulldown Machine3 × 12
- Leg Curl Machine3 × 12
- Standing Calf Raise3 × 15
Wed
Rest day
Thu — Workout
- Romanian Deadlift4 × 10
- Pull-Up4 × 8
- Incline Dumbbell Press3 × 10
- Cable Crunch3 × 15
Fri — Workout
- Leg Press Machine3 × 12
- Bulgarian Split Squat3 × 10/leg
- Cable Tricep Pushdown3 × 12
- Dumbbell Bicep Curl3 × 12
Sat
Rest day
Sun
Rest day

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Advanced · Build Muscle

Years of consistent training

5 training days a week
20 exercises across the week

See the week

Mon — Workout
- Barbell Squat5 × 6-8
- Weighted Pull-Up5 × 6-8
- Overhead Barbell Press4 × 8
- Hanging Leg Raise4 × 15
Tue — Workout
- Barbell Bench Press5 × 6-8
- Seated Cable Row3 × 12
- Romanian Deadlift4 × 8
- Lateral Raise4 × 15
Wed — Workout
- Leg Press Machine3 × 12
- Barbell Row4 × 8
- Incline Dumbbell Press4 × 10
- Cable Tricep Pushdown4 × 12
Thu — Workout
- Deadlift5 × 5
- Dumbbell Bench Press3 × 10
- Dumbbell Bicep Curl3 × 12
- Skull Crusher3 × 12
Fri — Workout
- Standing Calf Raise4 × 15
- Cable Row3 × 10
- Cable Fly3 × 12
- Barbell Bicep Curl4 × 10
Sat
Rest day
Sun
Rest day

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Cardio

Build endurance and stamina

Beginner · Cardio

New to structured training

3 training days a week
9 exercises across the week

See the week

Mon — Workout
- Treadmill Walk/Jog1 × 20 min
- Bodyweight Squat2 × 15
- Plank2 × 30s
Tue
Rest day
Wed — Workout
- Stationary Bike1 × 20 min
- Incline Push-Up2 × 10
- Bicycle Crunch2 × 20
Thu
Rest day
Fri — Workout
- Elliptical1 × 20 min
- Seated Row Machine2 × 12
- Mountain Climbers2 × 30s
Sat
Rest day
Sun
Rest day

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Intermediate · Cardio

Training consistently for 6+ months

4 training days a week
9 exercises across the week

See the week

Mon — Workout
- Treadmill Intervals8 × 1 min fast / 1 min slow
- Plank3 × 45s
Tue — Workout
- Goblet Squat3 × 15
- Dumbbell Bench Press3 × 12
- Cable Row3 × 12
Wed
Rest day
Thu — Workout
- Tempo Run1 × 25 min
- Hanging Knee Raise3 × 15
Fri — Workout
- Rowing Machine Intervals8 × 500m fast / 1 min rest
- Side Plank3 × 30s/side
Sat
Rest day
Sun
Rest day

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Advanced · Cardio

Years of consistent training

5 training days a week
11 exercises across the week

See the week

Mon — Workout
- Track Sprints10 × 200m
- Plank3 × 60s
Tue — Workout
- Barbell Squat4 × 10
- Pull-Up3 × 10
- Dumbbell Bench Press3 × 12
Wed — Workout
- Outdoor Run / Treadmill1 × 40 min
Thu — Workout
- Assault Bike Sprints10 × 30s on / 30s off
- Burpees4 × 15
- Hanging Leg Raise3 × 15
Fri — Workout
- Tempo Run1 × 30 min
- Stair Climber1 × 10 min
Sat
Rest day
Sun
Rest day

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Exercise library

Every exercise in these programs: the muscles it works, the equipment, and the alternatives.

Browse exercises