Build solid muscle and strength with a balanced, sustainable training routine.
Routines in this Program
Rest & Recharge
You'll move gently through your whole body, easing out any tightness from the week so far. Think of this as a reset — you'll feel looser and more relaxed by the end.
Upper Body Push
You'll build real chest and shoulder strength with controlled push-ups and rows — a solid foundation to kick off your first week.
Lower Body Power
You'll fire up your legs and build real lower-body strength with squats, lunges, and hip work — all at a pace that keeps your form sharp and your legs feeling strong.
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.