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These programmes are general training information, not coaching and not medical advice. They cannot know your injury history, your health, or how you slept. Start at a weight you are certain you can control, stop if something hurts rather than aches, and if you are training around an injury or a health condition — or you have not trained before — get a professional's eyes on it first.
SP First StepsBeginner · 2 Days · SP Original
In short
- For complete beginners: machines and dumbbells, no barbell yet.
- Two full-body days a week, alternating A and B, with a rest day between.
- Add a rep or a little weight when a set feels comfortable. After 6–8 weeks, move to SP Foundations.
For anyone who's never really lifted before and finds a barbell intimidating on day one. Two full-body sessions a week, built almost entirely around machines and dumbbells, so the focus stays on learning to push yourself rather than learning technique under load at the same time.
Day A
- Leg Press — 3 × 10
- Chest Press Machine — 3 × 10
- Seated Row Machine — 3 × 10
- Lat Pulldown — 3 × 10
- Leg Curl — 2 × 12
- Plank — 3 × 20–30s
Day B
- Leg Extension — 3 × 12
- Leg Curl — 3 × 12
- Shoulder Press Machine — 3 × 10
- Cable Row — 3 × 10
- Assisted Dip or Push-Up — 3 × AMRAP
- Plank — 3 × 20–30s
Rotate A/B twice a week with a rest day between sessions. Add a little weight or a rep whenever a set feels comfortably completed. After 6–8 weeks of steady progress, SP Foundations below is the natural next step once you're ready to bring barbell work in — see "Choosing Your First Programme" under Articles for more on when to make that jump.
Warm-up. 5 to 10 minutes of brisk walking, bodyweight or band moves, then a few lighter sets of each main lift, building up to your working weight. Rest. About 2–3 minutes after the big lifts (squats, presses, deadlifts, rows) and 1–2 minutes after smaller ones.
SP FoundationsBeginner · 3 Days · SP Original
In short
- For beginners ready for the barbell: squat, bench, deadlift, overhead press.
- Three full-body days a week, such as Monday, Wednesday and Friday, rotating A, B and C.
- Add a little weight when you hit every rep. Miss reps on a lift twice running: drop that lift about 10% and build back up.
Full-body, three days a week, built around the big compound lifts. The goal isn't variety — it's learning the movements and adding weight to the bar every session for as long as that works.
Day A
- Squat — 3 × 5
- Bench Press — 3 × 5
- Barbell Row — 3 × 8
- Leg Curl — 2 × 12
- Dumbbell Curl — 2 × 12
- Plank — 3 × 30–45s
Day B
- Deadlift — 1 top set of 5
- Overhead Press — 3 × 5
- Pull-Ups or Lat Pulldown — 3 × 8
- Dumbbell Lunge — 3 × 10 per leg
- Tricep Pushdown — 2 × 12
- Plank — 3 × 30–45s
Day C
- Squat — 3 × 5
- Incline Dumbbell Press — 3 × 8
- Romanian Deadlift — 2 × 8
- Seated Cable Row — 3 × 8
- Face Pulls — 3 × 15
- Lateral Raise — 2 × 15
Rotate A/B/C each session (Mon/Wed/Fri). Add a small amount of weight each time you hit every rep with good form. On the smaller lifts, add reps first, and add weight once every set reaches 15. Miss reps two sessions running on a lift — drop that lift's weight by about 10% and build back up.
Warm-up. 5 to 10 minutes of brisk walking, bodyweight or band moves, then a few lighter sets of each main lift, building up to your working weight. Rest. About 2–3 minutes after the big lifts (squats, presses, deadlifts, rows) and 1–2 minutes after smaller ones.
SP Two-Day Full BodyIntermediate · 2 Days · SP Original
In short
- For lifters who know the main lifts but only have two days a week.
- Alternate A and B with at least one rest day between, such as Monday and Thursday.
- Add weight or a rep when every set is clean. Miss reps on a lift twice running: drop it about 10% and build back up.
For lifters who already know the main lifts but only have two days a week. Both sessions are full-body, so squat, hinge, push and pull each come up twice a week, in seven movements a day. It is a smaller weekly dose than SP Upper / Lower, not a shortcut to the same result — a fit for a busy stretch, a second sport, or a return after time off.
Day A
- Squat — 3 × 6
- Bench Press — 3 × 6
- Cable Row — 3 × 10
- Romanian Deadlift — 3 × 8
- Lateral Raise — 2 × 15
- Hammer Curl — 2 × 12
- Plank — 3 × 30–45s
Day B
- Deadlift — 3 × 5
- Overhead Press — 3 × 8
- Lat Pulldown — 3 × 10
- Incline Dumbbell Press — 3 × 10
- Walking Lunge — 2 × 10 per leg
- Face Pulls — 2 × 15
- Tricep Pushdown — 2 × 12
Train two days a week with at least one rest day between them, for example Monday and Thursday, and alternate A and B. Add a small amount of weight or a rep when you completed every set of a lift with good form. Miss reps on a lift two sessions running, and drop that lift's weight by about 10% and build back up. If your week opens up to four days, SP Upper / Lower trains the same main lifts with more volume.
Warm-up. 5 to 10 minutes of brisk walking, bodyweight or band moves, then a few lighter sets of each main lift, building up to your working weight. Rest. About 2–3 minutes after the big lifts (squats, presses, deadlifts, rows) and 1–2 minutes after smaller ones.
SP Dumbbell Full BodyBeginner / Intermediate · 3 Days · SP Original
In short
- For a home setup or a dumbbell-only gym: a set of dumbbells and a flat bench, nothing else.
- Three full-body days a week with a rest day between, alternating A and B.
- Once every set reaches the top of its range with good form, go up a dumbbell. If that drops you below the range, go back.
- No squat yet: the legs are trained with lunges and the dumbbell Romanian deadlift.
For a home setup or a gym with only dumbbells. Three full-body sessions a week that need a set of dumbbells and a flat bench, and nothing else. The legs are trained with lunges, done two ways, and a Romanian deadlift with dumbbells for the backs of the thighs. The exercise library has no goblet squat yet, so there is no squat here. If you can get to a barbell or machines, SP Foundations has a squat and SP First Steps has a leg press.
Day A
- Walking Lunge — 3 × 8–12 per leg
- Dumbbell Romanian Deadlift — 3 × 8–12
- Flat Dumbbell Press — 3 × 8–12
- Dumbbell One-Arm Row — 3 × 8–12
- Dumbbell Shoulder Press — 3 × 8–12
- Hammer Curl — 2 × 10–15
- Plank — 3 × 30–45s
Day B
- Dumbbell Lunge — 3 × 8–12 per leg
- Dumbbell Romanian Deadlift — 2 × 8–12
- Push-Up — 3 × 6–12
- Dumbbell One-Arm Row — 3 × 8–12
- Lateral Raise — 3 × 12–15
- Rear Delt Fly — 2 × 12–15
- Overhead Tricep Extension — 2 × 10–15
Train three days a week with a rest day between sessions, and alternate A and B, so one week runs A, B, A and the next B, A, B. The one-arm row is done on each arm in turn: a set is the reps on one side, then the same on the other. Each line gives a range. Stay at a weight until you reach the top of the range on every set with good form, then move to the next dumbbell up and start again at the bottom of the range; dumbbells go up in bigger steps than a barbell, which is what the range is for. If the heavier dumbbell drops you below the bottom of the range, go back to the lighter one for another week. If six good push-ups are out of reach, put your hands on the bench, and move back to the floor once you can do twelve.
Warm-up. 5 to 10 minutes of brisk walking, bodyweight or band moves, then a few lighter sets of each main lift, building up to your working weight. Rest. About 2–3 minutes after the big lifts (squats, presses, deadlifts, rows) and 1–2 minutes after smaller ones.
SP Machine Full BodyBeginner / Intermediate · 3 Days · SP Original
In short
- For lifters who would rather train on machines and cables, or whose gym's racks are always busy.
- Three full-body days a week, rotating A, B and C, with a rest day between.
- Stay at a weight until you reach the top of the range on every set, then move to the next weight on the stack.
For lifters who would rather train on machines and cables, or whose gym's racks and benches are always busy. Three full-body sessions a week on machines and cables, plus light dumbbells for raises, curls and flyes, with no barbell anywhere.
Day A
- Leg Press — 3 × 8–12
- Chest Press Machine — 3 × 8–12
- Lat Pulldown — 3 × 8–12
- Leg Curl — 3 × 10–15
- Lateral Raise — 2 × 12–15
- Plank — 3 × 30–45s
Day B
- Cable Row — 3 × 8–12
- Leg Extension — 3 × 10–15
- Leg Curl — 2 × 10–15
- Chest Fly — 3 × 10–15
- Face Pulls — 3 × 12–15
- Tricep Pushdown — 2 × 10–15
Day C
- Leg Press — 3 × 10–15
- Lat Pulldown — 3 × 10–15
- Chest Press Machine — 3 × 10–15
- Calf Raise — 3 × 10–15
- Dumbbell Curl — 2 × 10–15
- Plank — 3 × 30–45s
Train three days a week with a rest day between sessions, rotating A, B and C. Each line gives a range: stay at a weight until you reach the top of the range on every set with good form, then add the next weight on the stack and start again at the bottom. If your weights stall for two weeks running, take an easier week with one set fewer on each line, then carry on; when the machines feel familiar and you want a barbell, SP Foundations is the next step.
Warm-up. 5 to 10 minutes of brisk walking, bodyweight or band moves, then a few lighter sets of each main lift, building up to your working weight. Rest. About 2–3 minutes after the big lifts (squats, presses, deadlifts, rows) and 1–2 minutes after smaller ones.
SP Three-Day SplitIntermediate · 3 Days · SP Original
In short
- For lifters past the beginner stage with three days a week to train.
- Upper, lower and full body, with a rest day between, such as Monday, Wednesday and Friday.
- Add weight or a rep when every set is clean. Miss reps on a lift twice running: drop it about 10% and build back up.
For lifters past the beginner stage who can train three days a week. One upper day, one lower day and one full-body day, so each main lift comes up every week and most muscles are trained twice.
Upper
- Bench Press — 4 × 6
- Barbell Row — 4 × 8
- Overhead Press — 3 × 8
- Lat Pulldown — 3 × 10
- Lateral Raise — 3 × 15
- Superset: Barbell Curl / Tricep Pushdown — 3 × 12
Lower
- Squat — 4 × 6
- Romanian Deadlift — 3 × 8
- Leg Press — 3 × 10
- Leg Curl — 3 × 12
- Calf Raise — 4 × 15
- Plank — 3 × 30–45s
Full Body
- Deadlift — 3 × 5
- Incline Dumbbell Press — 4 × 8
- Pull-Ups — 3 × AMRAP
- Walking Lunge — 3 × 10 per leg
- Face Pulls — 3 × 15
- Superset: Hammer Curl / Overhead Tricep Extension — 2 × 12
Add a small amount of weight or a rep when you completed every set of a lift with good form. Miss reps on a lift two sessions running and drop that lift's weight by about 10%; if most lifts stall in the same week, take an easier week with one set fewer on each line, then carry on. Keep a rest day between sessions, and if your week opens up to four days, SP Upper / Lower trains the same main lifts with more volume.
Warm-up. 5 to 10 minutes of brisk walking, bodyweight or band moves, then a few lighter sets of each main lift, building up to your working weight. Rest. About 2–3 minutes after the big lifts (squats, presses, deadlifts, rows) and 1–2 minutes after smaller ones.
SP Push / Pull / LegsIntermediate · 6 Days · SP Original
In short
- For lifters with about a year of steady training behind them.
- Six days: push, pull and legs, twice through the week.
- Every muscle is trained twice a week. Keep the seventh day for rest.
A push/pull/legs split run twice through the week, so every muscle group gets hit twice. Suited to lifters who've already got a year or so of consistent training behind them.
Push A — Chest Focus
- Bench Press — 4 × 6
- Incline Dumbbell Press — 3 × 10
- Overhead Press — 3 × 8
- Lateral Raise — 3 × 15
- Tricep Pushdown — 3 × 12
- Overhead Tricep Extension — 2 × 12
Pull A — Back Focus
- Deadlift — 3 × 5
- Pull-Ups — 4 × AMRAP
- Barbell Row — 3 × 8
- Face Pulls — 3 × 15
- Dumbbell Shrug — 3 × 12
- Barbell Curl — 3 × 10
Legs A — Quad Focus
- Squat — 4 × 6
- Leg Press — 3 × 10
- Walking Lunge — 3 × 12 per leg
- Leg Extension — 3 × 15
- Leg Curl — 3 × 12
- Calf Raise — 4 × 15
- Plank — 3 × 30–45s
Push B — Shoulder Focus
- Overhead Press — 4 × 6
- Flat Dumbbell Press — 3 × 10
- Incline Cable Fly — 3 × 12
- Lateral Raise — 4 × 15
- Face Pulls — 3 × 15
- Skullcrusher — 3 × 12
Pull B — Width Focus
- Weighted Pull-Ups — 4 × 6
- Cable Row — 3 × 10
- Lat Pulldown — 3 × 10
- Rear Delt Fly — 3 × 15
- Hammer Curl — 3 × 10
- Preacher Curl — 2 × 12
Legs B — Posterior Chain Focus
- Romanian Deadlift — 4 × 8
- Front Squat — 3 × 8
- Hip Thrust — 3 × 10
- Leg Curl — 3 × 12
- Calf Raise — 4 × 15
- Plank — 3 × 30–45s
Warm-up. 5 to 10 minutes of brisk walking, bodyweight or band moves, then a few lighter sets of each main lift, building up to your working weight. Rest. About 2–3 minutes after the big lifts (squats, presses, deadlifts, rows) and 1–2 minutes after smaller ones.
SP Upper / LowerIntermediate · 4 Days · SP Original
In short
- For lifters who have outgrown a beginner routine but have four days, not six.
- Four days, for example Upper A, Lower A, rest, Upper B, Lower B, then rest days wherever suits your week.
- Every muscle is trained twice a week.
Four days a week, split upper and lower, for lifters with less time than a 6-day split allows but who've outgrown a beginner full-body routine. Each muscle group gets trained twice across the week.
Upper A
- Bench Press — 4 × 6
- Barbell Row — 4 × 8
- Overhead Press — 3 × 8
- Lat Pulldown — 3 × 10
- Lateral Raise — 3 × 15
- Superset: Barbell Curl / Tricep Pushdown — 3 × 12
Lower A
- Squat — 4 × 6
- Romanian Deadlift — 3 × 8
- Leg Press — 3 × 10
- Leg Curl — 3 × 12
- Calf Raise — 4 × 15
- Plank — 3 × 30–45s
Upper B
- Incline Dumbbell Press — 4 × 8
- Pull-Ups — 4 × AMRAP
- Dumbbell Shoulder Press — 3 × 10
- Cable Row — 3 × 10
- Face Pulls — 3 × 15
- Superset: Hammer Curl / Overhead Tricep Extension — 3 × 12
Lower B
- Deadlift — 3 × 5
- Front Squat — 3 × 8
- Walking Lunge — 3 × 12 per leg
- Leg Extension — 3 × 15
- Leg Curl — 3 × 12
- Calf Raise — 4 × 15
- Plank — 3 × 30–45s
Run A/B for each split twice a week (e.g. Upper A/Lower A/rest/Upper B/Lower B), with three rest days worked in wherever suits your week.
Warm-up. 5 to 10 minutes of brisk walking, bodyweight or band moves, then a few lighter sets of each main lift, building up to your working weight. Rest. About 2–3 minutes after the big lifts (squats, presses, deadlifts, rows) and 1–2 minutes after smaller ones.
SP Autoregulated StrengthAdvanced · 5 Days · SP Original
In short
- For experienced lifters who know their numbers and can train by feel.
- The weight is set by effort (RPE), so it moves with how well you have recovered.
- RPE 8 means about 2 reps left. Sessions above RPE 9 again and again mean it is time for an easy week.
Built for lifters who already know their numbers and can train by feel. Main lifts are prescribed by RPE (rate of perceived exertion) rather than a fixed percentage, so the actual load moves session to session based on how you're recovering — read the RPE/RIR article under Articles before starting this one if you haven't already.
Day 1 — Squat Focus
- Squat — 4 × 3–5 @ RPE 8
- Front Squat — 3 × 6 @ RPE 7
- Leg Press — 3 × 10
- Leg Curl — 3 × 12
- Calf Raise — 3 × 15
- Plank — 3 × 30–45s
Day 2 — Bench Focus
- Bench Press — 4 × 3–5 @ RPE 8
- Close-Grip Bench — 3 × 8 @ RPE 7
- Incline Dumbbell Press — 3 × 10
- Lat Pulldown — 3 × 10
- Tricep Pushdown — 3 × 12
Day 3 — Rest or light conditioning
- Full rest, or an easy walk/bike — nothing that adds meaningful fatigue
Day 4 — Deadlift Focus
- Deadlift — 3 × 2–4 @ RPE 8
- Romanian Deadlift — 3 × 6 @ RPE 7
- Barbell Row — 4 × 8
- Face Pulls — 3 × 15
- Hammer Curl — 3 × 10
Day 5 — Overhead Press Focus
- Overhead Press — 4 × 4–6 @ RPE 8
- Push Press — 3 × 5 @ RPE 7
- Weighted Pull-Ups — 3 × 6
- Lateral Raises — 4 × 15
- Rear Delt Fly — 3 × 15
- Dumbbell Curl — 2 × 12
Day 6 — Weak Point Day
- Lifter's choice, based on whatever felt weakest across the week
At RPE 8, leave about 2 reps in reserve; RPE 9 means 1 rep in reserve. If a session consistently lands above RPE 9 for the prescribed reps, that's the deload signal — see the Autoregulation article under Articles for how to act on it.
Warm-up. 5 to 10 minutes of brisk walking, bodyweight or band moves, then a few lighter sets of each main lift, building up to your working weight. Rest. About 2–3 minutes after the big lifts (squats, presses, deadlifts, rows) and 1–2 minutes after smaller ones.
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Before you start
Warm up before you lift
We suggest one of these before your first lift, or two together, such as the walk then the bodyweight moves.
General training information, not coaching and not medical advice. Keep it easy enough to talk in full sentences, and use the easier version of any move that tires you. Move only as far as feels comfortable, and stop if something hurts rather than aches. If you are training around an injury or a health condition, get a professional's eyes on it first.
Walk: 5 or 10 minutes
Walk briskly, outside or on a treadmill. A bike or rower works too.
Step by step
- Start easy. Walk at a comfortable pace for the first minute or so.
- Brisk. Speed up until you breathe a little faster but can still talk in full sentences.
- Keep going. Hold that pace until five or ten minutes are up. On a bike or rower, keep the same effort.
No room to walk? March on the spot instead.
March on the spot, 5 or 10 minutes. Lift one knee, then the other, arms swinging, at a pace that still lets you talk. Easier: lift your knees lower, or rest a hand on a wall.
Step by step
- Stand tall. Feet under your hips, arms by your sides, eyes looking ahead.
- Knee up. Lift one knee towards hip height as the other arm swings forward, without leaning back. Stop lower if it feels uncomfortable or unsteady.
- Switch. Lower that foot softly and lift the other knee, keeping an easy, steady rhythm.
Bodyweight: about 5 minutes, twice through
Bodyweight squat, 10. Sit down and back, only as low as you can without your lower back rounding. Easier: sit onto a bench, then stand.
Step by step
- Stand tall. Feet about shoulder width, toes turned out slightly, arms by your sides.
- Sit down. Sit down and back at the same time, reaching your arms forward. Keep your heels on the floor.
- Bottom. Go only as low as you can without your lower back rounding. Here the hips end level with the knees. Stopping higher is fine.
- Stand up. Push the floor away to stand tall, with your knees in line with your toes.
Hip bend, 10. Knees soft, back flat. Push your hips back, sliding your hands towards your knees, then stand tall.
Step by step
- Stand tall. Feet under your hips, knees slightly bent, arms hanging in front of your thighs.
- Hips back. Push your hips back to bend forward, hands sliding down the front of your thighs. Keep your back flat.
- Hands at knees. Stop at a comfortable stretch behind your thighs, or sooner if your lower back starts to round. Here the hands reach the knees.
- Stand up. Squeeze your glutes and bring your hips forward to stand tall, without leaning back.
Push-up, 8. Body in one straight line. Easier: hands on a bench or a wall.
Step by step
- Set up. Hands slightly wider than your shoulders, body in a straight line from head to heels.
- Chest down. Lower until your chest is just off the floor, elbows at about 45 degrees. Keep your hips in line, not sagging.
- Press up. Press back up to straight arms, keeping your body in one straight line. Do not let your hips sag or lift.
Bands: about 6 minutes, twice through
If you have a light band, check it for nicks or tears first.
Band pull-apart, 15. Straight arms at shoulder height: pull the band to your chest, then return slowly. Easier: hold it wider.
Step by step
- Arms forward. Hold the band in front of you at shoulder height, palms down, arms straight, hands about shoulder width apart.
- Pull apart. Pull the band apart until it reaches your chest, arms straight, shoulders down and shoulder blades squeezed. Stop sooner if your shoulders feel uncomfortable.
- Return. Let the band draw your arms back to the front slowly, under control.
Plus the three bodyweight moves above.
Then: warm-up sets of each main lift
A few lighter sets, building up to your working weight: about 50%, 70% and 85% of it, starting from the empty bar on a barbell. Later lifts need fewer. Short on time? Trim the extra exercises, not these.
Reference
Exercise library
Every movement used in the programmes above — how to set it up, how it goes, the two mistakes people actually make, and what to swap in when the kit is busy.
Back SquatLegs
Setup
Bar on your upper back, not your neck. Hands wherever your shoulders let you grip without pain, feet roughly shoulder width, toes turned out slightly.
How it goes
Take a breath and hold it, sit down and back at the same time, and drive up out of the bottom without letting your hips shoot first. Depth is wherever you can go without your lower back rounding.
Two things people get wrong
- Knees caving in as you stand up — think about pushing the floor apart with your feet.
- Chasing depth you cannot control yet. A clean parallel squat beats a deep one that folds.
If the kit’s busy
Leg press or goblet squat while you build the pattern.
Also written as: Squat, Squats
Front SquatLegs
Setup
Bar resting on the front of your shoulders, elbows up high. Fingers under the bar are a guide, not a grip — the shelf is your shoulders.
How it goes
Stay upright the whole way down. The moment your elbows drop, the bar rolls forward and you lose it, so keep driving them up as you stand.
Two things people get wrong
- Gripping the bar with the hands instead of resting it on the shoulders, which wrecks your wrists.
- Going too heavy too early — this lift punishes a rounded upper back immediately.
If the kit’s busy
Goblet squat with a dumbbell held at the chest.
Also written as: Front Squats
Jefferson SquatLegs
Setup
Straddle the bar with one foot ahead and one behind, feet turned out, and take a mixed grip either side of your front leg.
How it goes
Stand straight up with the bar travelling between your legs. Do the same number of sets with your stance reversed — this is an asymmetric lift and it will build you unevenly if you only work one side.
Two things people get wrong
- Only training one stance. Always mirror it.
- Treating it as a max-effort lift. It is a variation, not a contest.
If the kit’s busy
Trap bar deadlift, which gives a similar upright position without the asymmetry.
Also written as: Jefferson Squats
Leg PressLegs
Setup
Feet about shoulder width in the middle of the platform. Sit right back so your lower back stays flat against the pad.
How it goes
Lower under control until your knees are around 90 degrees, then press back without snapping the knees straight at the top.
Two things people get wrong
- Letting your hips curl up off the seat at the bottom — that rounds your lower back under load.
- Locking the knees hard at the top.
If the kit’s busy
Goblet squat or hack squat machine.
Leg ExtensionLegs
Setup
Knee joint lined up with the machine pivot, pad on the lower shin rather than across the ankle bone.
How it goes
Straighten your legs smoothly, pause briefly at the top, lower more slowly than you lifted.
Two things people get wrong
- Swinging the weight up with momentum and letting it drop back.
- Loading so heavy you have to grip the handles and lift your hips off the seat.
If the kit’s busy
Slow bodyweight step-ups, or a lighter set with a longer pause.
Also written as: Single-Leg Extension
Walking LungeLegs
Setup
Dumbbells at your sides or a bar on your back. Stand tall with feet under your hips.
How it goes
Step out far enough that your front shin stays roughly vertical, drop the back knee towards the floor, then drive through the front heel to stand.
Two things people get wrong
- Short steps, which push the knee way past the toes and load the joint instead of the muscle.
- Leaning forward over the front leg.
If the kit’s busy
Split squat with the back foot stationary — easier to balance while you learn it.
Calf RaiseLegs
Setup
Balls of the feet on a step or the machine platform, heels free to drop below.
How it goes
Lower the heels slowly into a comfortable stretch, then push all the way up onto the toes. Pause at both ends.
Two things people get wrong
- Tiny fast bounces through a couple of inches of range.
- Skipping the stretch at the bottom.
If the kit’s busy
Single-leg calf raise holding a rail, no weight needed at first.
Also written as: Calf Raises
DeadliftHinge
Setup
Bar over mid-foot, shins close. Hinge down and grip just outside your legs, then pull your chest up until your back is flat and there is tension everywhere before the bar moves.
How it goes
Push the floor away and stand. The bar stays in contact with your legs the whole way. Lock out by standing tall, not by leaning back.
Two things people get wrong
- Yanking the bar off the floor from a loose start — take the slack out first.
- Letting the hips rise before the bar does, which turns it into a rounded-back good morning.
If the kit’s busy
Trap bar deadlift or a rack pull from just below the knee.
Also written as: Deadlifts
Romanian DeadliftHinge
Setup
Start standing with the bar at your hips, knees softly bent and staying that way throughout.
How it goes
Push your hips back and let the bar slide down your thighs until you feel a strong stretch in the hamstrings — usually somewhere around mid-shin. Drive the hips forward to stand.
Two things people get wrong
- Turning it into a squat by bending the knees more as you descend.
- Going deeper than your hamstrings allow and rounding the lower back to get there.
If the kit’s busy
Dumbbell RDL, or a single-leg version with a lighter weight.
Stiff-Leg DeadliftHinge
Setup
As a Romanian deadlift but with the knees straighter and the bar starting from the floor each rep.
How it goes
Hinge to the floor keeping the legs near-straight, then stand. Expect to use noticeably less weight than a conventional deadlift.
Two things people get wrong
- Loading it like a conventional deadlift.
- Bouncing the plates off the floor between reps.
If the kit’s busy
Romanian deadlift, which gives most of the same benefit with less lower-back cost.
Also written as: Stiff-Leg Deadlifts
Barbell Hip ThrustHinge
Setup
Upper back against a bench, bar across the hips with a pad, feet flat and far enough forward that your shins are vertical at the top.
How it goes
Drive through the heels until your body makes a straight line from knees to shoulders. Squeeze, then lower under control.
Two things people get wrong
- Over-extending at the top and arching the lower back instead of finishing with the glutes.
- Feet too close, which turns it into a quad exercise.
If the kit’s busy
Glute bridge from the floor, bodyweight or with a dumbbell.
Also written as: Hip Thrust
Leg CurlHinge
Setup
Knees at the machine pivot, pad just above the heels.
How it goes
Curl as far as the machine allows, pause, and take longer to lower than you did to lift.
Two things people get wrong
- Lifting the hips off the pad to get more weight up.
- Letting the weight stack drop back rather than controlling it.
If the kit’s busy
Nordic curl regression, or a slow dumbbell RDL.
Also written as: Hamstring Curl
Bench PressPush
Setup
Eyes under the bar, shoulder blades pulled back and down into the bench, feet flat on the floor. Grip a little wider than shoulder width.
How it goes
Lower to the lower chest under control, touch, then press up and slightly back towards your face. Keep the shoulder blades set the whole time.
Two things people get wrong
- Flaring the elbows straight out to the sides — keep them at roughly 45 degrees to the body.
- Bouncing the bar off the chest.
If the kit’s busy
Dumbbell bench press, or the chest press machine.
Use the safety pins or a spotter for anything near a maximum. A bar on your chest with no way out is one of the most common serious gym accidents.
Incline Barbell PressPush
Setup
Bench at around 30 degrees — steeper than that and it becomes a shoulder press. Same tight upper back as a flat bench.
How it goes
Lower to the upper chest just below the collarbone, then press.
Two things people get wrong
- Setting the bench too upright.
- Letting the bar drift towards the throat.
If the kit’s busy
Incline dumbbell press.
Use the safety pins or a spotter for anything near a maximum. A bar on your chest with no way out is one of the most common serious gym accidents.
Incline Dumbbell PressPush
Setup
Bench at around 30 degrees. Sit with the dumbbells on your thighs and kick them up one at a time as you lie back.
How it goes
Press up and slightly together, stopping short of clanging the bells at the top. Lower until you feel a stretch across the chest.
Two things people get wrong
- Dropping the elbows way below the bench chasing extra range.
- Pressing in a straight vertical line rather than slightly inwards.
If the kit’s busy
Incline chest press machine.
Flat Dumbbell PressPush
Setup
Flat bench, shoulder blades set, dumbbells starting at chest level with the elbows tucked to about 45 degrees.
How it goes
Press up and slightly together, lower under control to a comfortable stretch.
Two things people get wrong
- Letting the dumbbells wander apart at the top.
- Rushing the lowering phase.
If the kit’s busy
Barbell bench press or the chest press machine.
Also written as: Dumbbell Chest Press
Floor PressPush
Setup
Lying on the floor with knees bent, bar or dumbbells over the chest.
How it goes
Lower until your upper arms touch the floor, pause for a beat, then press. The floor caps the range and takes the stretch off the shoulder.
Two things people get wrong
- Bouncing the elbows off the floor to start the press.
- Treating the touch as optional and cutting the rep short.
If the kit’s busy
Bench press with a two-board or a paused rep at chest height.
Close-Grip BenchPush
Setup
Bench press setup with the hands about shoulder width — not narrower, which strains the wrists without adding triceps work.
How it goes
Keep the elbows tucked close to the body, lower to the lower chest, press.
Two things people get wrong
- Gripping far too narrow.
- Letting the elbows flare, which turns it back into a normal bench.
If the kit’s busy
Dumbbell floor press or a dip.
Use the safety pins or a spotter for anything near a maximum. A bar on your chest with no way out is one of the most common serious gym accidents.
Chest Press MachinePush
Setup
Adjust the seat so the handles sit level with the middle of your chest.
How it goes
Press out smoothly, stop just short of locking, and return under control to a comfortable stretch.
Two things people get wrong
- Seat too low, which turns it into an awkward incline press.
- Letting the weight stack slam at the end of each rep.
If the kit’s busy
Dumbbell bench press.
Chest FlyPush
Setup
Slight bend in the elbows, fixed for the whole set. Dumbbells or cables out to the sides at chest height.
How it goes
Open the arms until you feel a stretch across the chest, then bring them back together as though hugging a barrel.
Two things people get wrong
- Bending and straightening the elbows, which makes it a bad press.
- Going too heavy and dropping into a stretch you cannot control — this is the one movement where that genuinely risks the shoulder.
If the kit’s busy
Pec deck machine, which holds the path for you.
Also written as: Chest Flys, Dumbbell Incline Fly, Incline Cable Fly
Push-UpPush
Setup
Hands slightly wider than shoulders, body in a straight line from head to heels.
How it goes
Lower until the chest is just off the floor, elbows at about 45 degrees, then press up without letting the hips sag.
Two things people get wrong
- Hips dropping or piking up.
- Half reps. If full reps are too hard, do them from your knees or with your hands on a bench.
If the kit’s busy
Hands elevated on a bench — raise the surface until you can do full reps.
DipPush
Setup
Support yourself on parallel bars with straight arms and the shoulders pulled down away from the ears.
How it goes
Lower until the upper arms are roughly parallel to the floor, then press back up. Staying upright biases triceps; leaning forward biases chest.
Two things people get wrong
- Dropping deeper than the shoulders comfortably allow.
- Shrugging up at the top rather than keeping the shoulders down.
If the kit’s busy
Assisted dip machine or bench dips with the feet on the floor.
Also written as: Tricep Dips
Overhead PressPush
Setup
Bar or dumbbells at shoulder height, elbows slightly in front of the body, feet under the hips, glutes and abs tight.
How it goes
Press straight up, moving your head back slightly out of the way, and finish with the weight over the middle of your feet.
Two things people get wrong
- Leaning back to turn it into a standing incline press.
- Pressing around the face rather than moving the head out of the path.
If the kit’s busy
Seated dumbbell press with back support.
Also written as: Dumbbell Shoulder Press, Dumbbell Press, Arnold Press
Push PressPush
Setup
As an overhead press, but with the knees able to bend.
How it goes
Dip a few inches, drive hard with the legs, and use that momentum to move the bar past the hardest part before finishing with the arms.
Two things people get wrong
- Dipping too deep, which turns it into a slow squat and kills the drive.
- Letting the chest fall forward during the dip.
If the kit’s busy
Strict overhead press with less weight.
Lateral RaisePush
Setup
Light dumbbells at your sides, slight bend in the elbow, torso still.
How it goes
Raise out to the sides to about shoulder height and lower slowly. This is a small muscle — the weight should look modest.
Two things people get wrong
- Swinging the whole body to get the weight up.
- Going far above shoulder height, which hands the work to the traps.
If the kit’s busy
Cable lateral raise, which keeps tension on through the whole range.
Also written as: Lateral Raises, Side Lateral Raises
Front Plate RaisePush
Setup
Hold a plate at 3 and 9 o’clock with straight-ish arms in front of your thighs.
How it goes
Raise to eye level and lower under control.
Two things people get wrong
- Leaning back as it gets hard.
- Using a plate heavy enough that it becomes a swing.
If the kit’s busy
Dumbbell front raise, one arm at a time.
Also written as: Front Plate Raises
Barbell RowPull
Setup
Hinge forward to roughly 45 degrees with a flat back, bar hanging at arm's length, grip about shoulder width.
How it goes
Pull the bar to your lower ribs, leading with the elbows, then lower under control. Your torso angle stays put for the whole set.
Two things people get wrong
- Standing up a little more with every rep until it becomes a shrug.
- Rounding the lower back — drop the weight rather than fight it.
If the kit’s busy
Chest-supported row or a seated cable row.
Dumbbell One-Arm RowPull
Setup
One hand and one knee on a bench, other foot on the floor, back flat and roughly parallel to the ground.
How it goes
Pull the dumbbell to your hip, keeping the elbow close, and lower to a full stretch.
Two things people get wrong
- Twisting the torso to help the weight up.
- Pulling to the shoulder instead of the hip.
If the kit’s busy
Seated cable row, one arm at a time.
Cable RowPull
Setup
Sit with a slight forward lean at the start, chest up, knees softly bent.
How it goes
Pull the handle to your stomach, squeeze the shoulder blades together, then let the weight draw your arms forward into a stretch without collapsing your back.
Two things people get wrong
- Rowing with the lower back by rocking backwards and forwards.
- Stopping the stretch short at the front.
If the kit’s busy
Chest-supported machine row.
Also written as: Cable Rows, Seated Cable Row
Face PullPull
Setup
Rope on a cable set at roughly head height, palms facing each other, arms straight to start.
How it goes
Pull the rope towards your forehead, separating your hands as it arrives, and finish with the elbows high.
Two things people get wrong
- Loading it heavy — this is a small posterior-shoulder movement, not a row.
- Pulling to the chest instead of the face.
If the kit’s busy
Band pull-apart.
Also written as: Face Pulls
Rear Delt FlyPull
Setup
Hinged forward with light dumbbells hanging, or seated leaning onto your thighs.
How it goes
Raise the dumbbells out to the sides with a fixed slight elbow bend, leading with the pinkies.
Two things people get wrong
- Too heavy, which turns it into a row.
- Shrugging at the top.
If the kit’s busy
Reverse pec deck.
Dumbbell ShrugPull
Setup
Dumbbells at your sides, arms straight, standing tall.
How it goes
Lift the shoulders straight up towards the ears, pause, lower fully.
Two things people get wrong
- Rolling the shoulders, which adds nothing and irritates the joint.
- Bending the arms to help.
If the kit’s busy
Barbell shrug or a trap bar shrug.
Also written as: Dumbbell Shrugs
Pull-UpPull
Setup
Hang from the bar with hands a little wider than shoulders, shoulders pulled down out of the ears before you move.
How it goes
Pull until your chin clears the bar, leading with the elbows down and back, then lower all the way to straight arms.
Two things people get wrong
- Kipping and swinging when the reps get hard — stop the set instead.
- Half reps from a bent-arm hang.
If the kit’s busy
Assisted pull-up machine, band-assisted reps, or slow lowering from the top.
Also written as: Pull-Ups, Weighted Pull-Ups, Pull-Ups or Lat Pulldown
Lat PulldownPull
Setup
Thigh pad snug, hands a little wider than shoulders, slight lean back that you then hold still.
How it goes
Pull the bar to your upper chest, elbows down and back, then control it all the way up to a full stretch.
Two things people get wrong
- Leaning further and further back until it becomes a row.
- Pulling behind the neck, which offers nothing and stresses the shoulder.
If the kit’s busy
Assisted pull-up machine.
Also written as: Reverse Lat Pulldown
Barbell CurlArms
Setup
Standing, shoulder-width grip, elbows at your sides.
How it goes
Curl the bar up without letting the elbows drift forward, then lower under control to straight arms.
Two things people get wrong
- Swinging the hips to launch the weight.
- Stopping short at the bottom and losing the stretch.
If the kit’s busy
EZ-bar curl, which is kinder on the wrists.
Dumbbell CurlArms
Setup
Dumbbells at your sides, palms forward or rotating as you go.
How it goes
Curl one or both arms, keeping the elbow pinned at your side, and lower slowly.
Two things people get wrong
- Leaning back at the top.
- Letting the elbows travel forward, which brings the front delt in.
If the kit’s busy
Cable curl.
Hammer CurlArms
Setup
Dumbbells held with palms facing each other, held that way throughout.
How it goes
Curl up keeping the neutral grip, lower under control.
Two things people get wrong
- Rotating the wrist part-way, which turns it into a normal curl.
- Using the shoulders to swing.
If the kit’s busy
Rope cable curl.
Preacher CurlArms
Setup
Upper arms flat on the pad, armpits close to the top edge.
How it goes
Curl up, then lower with real control — the bottom of this movement is where people get hurt rushing.
Two things people get wrong
- Dropping the weight fast at the bottom with the arm nearly straight.
- Lifting the elbows off the pad.
If the kit’s busy
Seated incline dumbbell curl.
Also written as: Preacher Curls
Reverse EZ-Bar CurlArms
Setup
Overhand grip on an EZ bar, elbows at your sides.
How it goes
Curl up keeping the wrists straight and firm. Expect to use a good deal less weight than a normal curl.
Two things people get wrong
- Letting the wrists bend back under load.
- Loading it like a standard curl.
If the kit’s busy
Rope hammer curl.
Also written as: Reverse EZ-Bar Curls
Tricep PushdownArms
Setup
Cable set high, elbows tucked at your sides, slight forward lean.
How it goes
Straighten the arms fully, pause, and return only as far as your elbows can stay in place.
Two things people get wrong
- Elbows drifting away from the body so the chest takes over.
- Leaning right over the bar to push with bodyweight.
If the kit’s busy
Overhead rope extension or a bench dip.
Also written as: Tricep Pushdowns
Overhead Tricep ExtensionArms
Setup
Dumbbell or rope overhead, elbows pointing forward and close to the head.
How it goes
Lower behind the head to a comfortable stretch, then extend without letting the elbows flare wide.
Two things people get wrong
- Elbows flaring out to the sides.
- Arching the lower back to get more range.
If the kit’s busy
Cable pushdown if your shoulders dislike the overhead position.
Also written as: Tricep Overhead Extension
SkullcrusherArms
Setup
Lying on a bench, EZ bar or dumbbells over the chest, upper arms angled slightly back rather than straight up.
How it goes
Bend at the elbows to lower towards the top of the head, then extend. Keep the upper arms still.
Two things people get wrong
- Letting the upper arms swing, which turns it into a pullover.
- Going heavy enough that the elbows complain — this movement rewards moderation.
If the kit’s busy
Rope pushdown or a close-grip press.
PlankCore
Setup
Forearms under the shoulders, body in a straight line from head to heels.
How it goes
Squeeze the glutes and brace the abs as though about to be prodded in the stomach. Breathe normally and hold.
Two things people get wrong
- Hips sagging towards the floor.
- Holding for time with terrible position instead of stopping when it breaks.
If the kit’s busy
Plank from the knees, or hands elevated on a bench.
These are setup and execution cues, not coaching. If something hurts, stop — and if you're training around an injury or a health condition, get a professional's eyes on it first.
Tools
1RM & plates
Work out a training max from a set you've actually done, then see what to hang on the bar. Same maths as the app.
These figures are worked out from one set you have already done, and an estimate is not an instruction. A number on a screen cannot know your form, your injury history or how you slept. Start at a weight you are certain you can control, stop if something hurts rather than aches, and if a lift is new to you, get an experienced pair of eyes on it before you load it. If you are under 18, you are still growing: learn each lift with a coach, a PE teacher or another experienced adult watching before you work from numbers like these.
Estimate your 1RM
Enter a set you took close to failure.
Load the bar
Assumes 25 / 20 / 15 / 10 / 5 / 2.5 / 1.25 kg plates.