Build solid muscle and flexibility using your barbell, rings, and pull-up bar.
Routines in this Program
Upper Body Hypertrophy
Push your upper body to its peak with heavy compound pressing and targeted accessories — you'll feel powerful, challenged, and one step closer to your strongest self!
Lower Body Volume
Time to build serious lower body strength! You'll power through barbell squats, Romanian deadlifts, and lunges to fire up your legs and glutes — leaving you feeling strong, stable, and accomplished.
Rest and Recover
Today is all about recharging your body so you come back stronger tomorrow. Enjoy a gentle walk, some light stretching, and easy movement to shake off any soreness and keep your energy up!
Rest and Recover
Today is all about recharging your body so you come back stronger tomorrow. Enjoy a gentle walk, some light stretching, and easy movement to shake off any soreness and keep your energy up!
Rest and Recover
Take it easy today — your muscles have been working hard and they deserve some love! This gentle session will ease tension, improve blood flow, and leave you feeling refreshed and ready for the days ahead.
Full Body Strength
Welcome to Day 1! Today you'll build a rock-solid foundation with controlled squats and ring rows — expect to finish feeling strong, confident, and ready for the weeks ahead.
Rest and Recover
Today is all about moving gently and letting your body recover. A light walk combined with easy mobility work will leave you feeling looser and refreshed, ready for your next session!
Rest and Recover
Today is all about moving gently and letting your body recover. A light walk combined with easy mobility work will leave you feeling looser and refreshed, ready for your next session!
Upper Body Strength
Today you'll build real pressing and pulling strength with the barbell and pull-up bar — two of the most rewarding moves you can master. Expect a satisfying pump and a sense of solid progress by the time you're done!
Lower Body & Mobility
Get ready to build strong, stable legs from the ground up! You'll work through barbell lunges with hip-opening stretches built right in, leaving you feeling both stronger and more mobile.
Rest and Recover
Today is all about moving gently and letting your body recover. A light walk combined with easy mobility work will leave you feeling looser and refreshed, ready for your next session!
Full Body Stretch
A gentle, feel-good stretch session to help your body recover and move better. You'll hold each stretch for 30-45 seconds and finish feeling looser, calmer, and ready for the week ahead.
Deep Flexibility Flow
Give your body the love it deserves! This gentle stretch session will unlock tight hips and stiff shoulders so you move better, lift heavier, and feel amazing — all without breaking a sweat.
Heavy Compound Day
This is your peak week — time to dig deep and lift strong! You'll power through heavy compound movements then finish with high-volume accessory work that builds muscle from head to toe.
Rest and Recover
Take it easy today — your muscles have been working hard and they deserve some love! This gentle session will ease tension, improve blood flow, and leave you feeling refreshed and ready for the days ahead.
Rest and Recover
Today is all about recharging your body so you come back stronger tomorrow. Enjoy a gentle walk, some light stretching, and easy movement to shake off any soreness and keep your energy up!
Upper Body Push & Pull
A solid start to your 28-day journey! Today you'll build real upper body strength with simple, effective moves — expect to feel engaged but not overwhelmed, with plenty of rest to nail your form.
Hypertrophy Circuit
Get ready to build total-body strength from the ground up! This session combines powerful compound lifts with targeted accessory work so you'll feel strong, balanced, and energised from head to toe.
Follow this program in Fitloop
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