Programs

Start with the beginner program. When progress slows, pick the program for your goal. Every program works with all four equipment setups. To add walking or running, see pairing cardio with lifting.

Beginner programFull body, 3 days a week, two workouts that alternate. Works with any of the four setups.
- First day in a gym
- 3 days a week
Strength programHeavy, low-rep training 3 days a week for getting stronger on the main lifts.
- Getting the hang of it
- 3 days a week
Muscle programUpper/lower split, 4 days a week, moderate reps for building muscle.
- Getting the hang of it
- 4 days a week
Fat loss programFull body 3 days a week with shorter rests, to pair with eating a bit less and walking more.
- First day in a gym
- 3 days a week
General health programTwo short full-body sessions a week. Covers the muscle-strengthening guideline.
- First day in a gym
- 2 days a week