Workouts
Every session, written out.
Each one belongs to a programme, and carries that programme’s evidence with it. Nothing here is a schedule — pick the session that fits the day you actually have.
Narrow the list
Focus
Length
Equipment used
11 workouts
FoundationSession A
Whole body — squat, push, pull
Roughly 40 minutes · 5 exercises
Whole bodyBodyweightDumbbells
FoundationSession B
Whole body — hinge, press, pull
Roughly 40 minutes · 5 exercises
Whole bodyBodyweightBarbellMachine
StrengthDay 1 — Squat focus
Lower body strength
Roughly 55 minutes · 4 exercises
Lower bodyBarbellBodyweight
StrengthDay 2 — Press focus
Upper body strength
Roughly 50 minutes · 4 exercises
Upper bodyBarbellBodyweightDumbbellsMachine
StrengthDay 3 — Repeat and vary
Lower body, lighter and faster
Roughly 55 minutes · 4 exercises
Lower bodyBarbellMachine
BuildUpper A
Push emphasis
Roughly 60 minutes · 5 exercises
Upper bodyBarbellDumbbellsMachine
BuildLower A
Squat emphasis
Roughly 60 minutes · 5 exercises
Lower bodyBarbellMachineBodyweight
BuildUpper B
Pull emphasis
Roughly 60 minutes · 5 exercises
Upper bodyBodyweightDumbbellsMachine
BuildLower B
Hinge emphasis
Roughly 60 minutes · 5 exercises
Lower bodyBarbellDumbbellsMachineBodyweight
RestoreMove A
Whole body, light
Roughly 25 minutes · 5 exercises
Whole bodyBodyweightBands
RestoreMove B
Mobility and easy load
Roughly 25 minutes · 5 exercises
MobilityBodyweightBands
Every session here is part of a programme, and the programme is where its evidence lives. Read the programmes. This is general wellness and educational content, not medical advice, diagnosis or treatment.