Barbell Back Squat
3 × 8–10 reps · Rest 2–3 min
EXPLORE · TRAINING
Walk into the gym with a plan.
Know your exercises, sets and reps. See movement demonstrations beside each exercise.
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EXPLORE A FULL SESSION
Full-body gym day
Six exercises, clear targets and movement demonstrations.
An example to explore, not your personal prescription. Your trial plan uses your goal, starting ability and available equipment. Warm up for 5–10 minutes, then do lighter practice sets before the first loaded exercises.
Barbell Bench Press
3 × 8–10 reps · Rest 2–3 min
Seated cable row
3 × 10–12 reps · Rest 2–3 min
Romanian deadlift
2 × 8–10 reps · Rest 2–3 min
Dumbbell lateral raise
2 × 12–15 reps · Rest 1–2 min
Plank
2 × 20 seconds · Rest 1–2 min
Keep about two clean reps in reserve on the loaded exercises. Finish with a few minutes of easy walking. Choose a comfortable hold for the plank and stop when form changes.
Build your own plan with a free trialBuilt around your starting point.
Research-informed guidance, with room to change your plan.
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