Full Body Starter A
40 minBeginnerbeginnerfull body
A simple first workout. Learn the movements, keep the weight light, leave a couple of reps in the tank.
| Exercise | Sets | Reps | Rest |
|---|
| Leg pressFeet shoulder width, do not lock the knees | 3 | 10-12 | 60 sec |
|---|
| Chest press machine | 3 | 10-12 | 60 sec |
|---|
| Seated row machinePull the elbows back, pause for a beat | 3 | 10-12 | 60 sec |
|---|
| Dumbbell shoulder press | 2 | 10 | 60 sec |
|---|
| PlankKeep the hips level | 3 | 20-30 sec | 45 sec |
|---|
Equipment: machines, dumbbells
Warm up first: 5 minutes easy cardio and a few light sets of your first exercise.
Full Body Starter B
40 minBeginnerbeginnerfull body
Second starter day. Alternate with Starter A, three days a week with a rest day between.
| Exercise | Sets | Reps | Rest |
|---|
| Goblet squatHold one dumbbell at the chest | 3 | 10 | 60 sec |
|---|
| Dumbbell bench press | 3 | 10 | 60 sec |
|---|
| Lat pulldown | 3 | 10-12 | 60 sec |
|---|
| Romanian deadlift (light dumbbells)Hinge at the hips, flat back | 3 | 10 | 60 sec |
|---|
| Dead bug | 3 | 8 per side | 45 sec |
|---|
Equipment: dumbbells, bench, machines
Warm up first: 5 minutes easy cardio and a few light sets of your first exercise.
Bodyweight Basics
30 minBeginnerbeginnerfull body
No equipment. Good for a first week or a travel day.
| Exercise | Sets | Reps | Rest |
|---|
| Bodyweight squat | 3 | 12 | 45 sec |
|---|
| Incline push-up (hands on a bench) | 3 | 8-10 | 45 sec |
|---|
| Glute bridge | 3 | 12 | 45 sec |
|---|
| Bird dog | 3 | 8 per side | 30 sec |
|---|
| Plank | 3 | 20-30 sec | 30 sec |
|---|
Equipment: bodyweight
Move at your own pace. Stop a rep or two before form breaks down.
Machine Circuit for New Members
35 minBeginnerbeginnerfull body
Move machine to machine with short rests. A friendly way to find your way around the floor.
| Exercise | Sets | Reps | Rest |
|---|
| Leg press | 2 | 12 | 45 sec |
|---|
| Chest press machine | 2 | 12 | 45 sec |
|---|
| Seated row machine | 2 | 12 | 45 sec |
|---|
| Leg curl machine | 2 | 12 | 45 sec |
|---|
| Shoulder press machine | 2 | 12 | 45 sec |
|---|
| Ab crunch machine | 2 | 15 | 45 sec |
|---|
Equipment: machines
Ask a staff member to set the seat heights for you the first time.
Beginner Upper Body
35 minBeginnerbeginnerupper
Pushing and pulling in balance, with simple movements.
| Exercise | Sets | Reps | Rest |
|---|
| Dumbbell bench press | 3 | 10 | 60 sec |
|---|
| Cable row | 3 | 12 | 60 sec |
|---|
| Dumbbell shoulder press | 2 | 10 | 60 sec |
|---|
| Lat pulldown | 3 | 10-12 | 60 sec |
|---|
| Cable triceps pushdown | 2 | 12 | 45 sec |
|---|
| Dumbbell curl | 2 | 12 | 45 sec |
|---|
Equipment: dumbbells, bench, cables
Beginner Lower Body
35 minBeginnerbeginnerlower
Legs and hips with machines and light dumbbells.
| Exercise | Sets | Reps | Rest |
|---|
| Goblet squat | 3 | 10 | 60 sec |
|---|
| Leg press | 3 | 12 | 60 sec |
|---|
| Dumbbell Romanian deadlift | 3 | 10 | 60 sec |
|---|
| Step-up (low box) | 2 | 8 per leg | 45 sec |
|---|
| Standing calf raise | 3 | 15 | 30 sec |
|---|
Equipment: dumbbells, machines, bench
Strength 5x5, Day A
55 minIntermediatestrengthfull body
Classic heavy work. Add a little weight each session when all sets are clean.
| Exercise | Sets | Reps | Rest |
|---|
| Back squatBrace, hit depth you can control | 5 | 5 | 2-3 min |
|---|
| Bench press | 5 | 5 | 2-3 min |
|---|
| Barbell rowFlat back, pull to the lower ribs | 5 | 5 | 2 min |
|---|
Equipment: barbell, bench
Warm up first: 5 minutes easy cardio and a few light sets of your first exercise.
Strength 5x5, Day B
55 minIntermediatestrengthfull body
The second day of the pair. Alternate A and B across three weekly sessions.
| Exercise | Sets | Reps | Rest |
|---|
| Back squat | 5 | 5 | 2-3 min |
|---|
| Overhead press | 5 | 5 | 2-3 min |
|---|
| DeadliftOne heavy set after warm-ups | 1 | 5 | 3 min |
|---|
Equipment: barbell, bench
Warm up first: 5 minutes easy cardio and a few light sets of your first exercise.
Heavy Lower Day
60 minIntermediatestrengthlower
Low reps, long rests, strong legs.
| Exercise | Sets | Reps | Rest |
|---|
| Back squat | 4 | 4-6 | 3 min |
|---|
| Romanian deadlift | 3 | 6-8 | 2 min |
|---|
| Walking lunge (dumbbells) | 3 | 8 per leg | 90 sec |
|---|
| Leg curl machine | 3 | 10 | 60 sec |
|---|
| Standing calf raise | 4 | 12 | 45 sec |
|---|
Equipment: barbell, machines, dumbbells
Warm up first: 5 minutes easy cardio and a few light sets of your first exercise.
Heavy Upper Day
60 minIntermediatestrengthupper
Presses and pulls in the 4 to 6 rep range.
| Exercise | Sets | Reps | Rest |
|---|
| Bench press | 4 | 4-6 | 3 min |
|---|
| Weighted or assisted pull-up | 4 | 5-6 | 2 min |
|---|
| Overhead press | 3 | 5-6 | 2 min |
|---|
| Barbell row | 3 | 6-8 | 2 min |
|---|
| Close-grip push-up | 2 | to near failure | 90 sec |
|---|
Equipment: barbell, bench, bodyweight
Warm up first: 5 minutes easy cardio and a few light sets of your first exercise.
Deadlift Focus
60 minAdvancedstrengthlowerfull body
Build the pull from the floor. Quality over ego.
| Exercise | Sets | Reps | Rest |
|---|
| DeadliftReset every rep | 5 | 3 | 3 min |
|---|
| Deficit or block pull (light) | 3 | 5 | 2 min |
|---|
| Barbell hip thrust | 3 | 8 | 90 sec |
|---|
| Hanging knee raise | 3 | 10 | 60 sec |
|---|
Equipment: barbell, bodyweight
Warm up first: 5 minutes easy cardio and a few light sets of your first exercise.
Press Day
50 minIntermediatestrengthupper
Overhead and bench strength with shoulder friendly accessories.
| Exercise | Sets | Reps | Rest |
|---|
| Overhead press | 5 | 3-5 | 2-3 min |
|---|
| Incline dumbbell press | 3 | 8 | 90 sec |
|---|
| Face pull (cable) | 3 | 15 | 45 sec |
|---|
| Lateral raise | 3 | 12-15 | 45 sec |
|---|
| Triceps rope pushdown | 3 | 12 | 45 sec |
|---|
Equipment: barbell, dumbbells, cables, bench
Warm up first: 5 minutes easy cardio and a few light sets of your first exercise.
Kettlebell Strength
40 minIntermediatestrengthfull body
One kettlebell, five lifts.
| Exercise | Sets | Reps | Rest |
|---|
| Kettlebell goblet squat | 4 | 8 | 75 sec |
|---|
| Single-arm kettlebell press | 4 | 5 per arm | 75 sec |
|---|
| Kettlebell deadlift | 4 | 8 | 75 sec |
|---|
| Kettlebell row | 3 | 8 per arm | 60 sec |
|---|
| Suitcase carry | 3 | 30 sec per side | 60 sec |
|---|
Equipment: kettlebell
Hypertrophy Push
55 minIntermediatehypertrophyupper
Chest, shoulders and triceps. Slow lowering, full range.
| Exercise | Sets | Reps | Rest |
|---|
| Bench press | 4 | 8-10 | 90 sec |
|---|
| Incline dumbbell press | 3 | 10-12 | 90 sec |
|---|
| Cable fly | 3 | 12-15 | 60 sec |
|---|
| Dumbbell shoulder press | 3 | 10 | 90 sec |
|---|
| Lateral raise | 3 | 15 | 45 sec |
|---|
| Triceps rope pushdown | 3 | 12-15 | 45 sec |
|---|
Equipment: barbell, dumbbells, cables, bench
Warm up first: 5 minutes easy cardio and a few light sets of your first exercise.
Hypertrophy Pull
55 minIntermediatehypertrophyupper
Back and biceps. Pause and squeeze at the top of every rep.
| Exercise | Sets | Reps | Rest |
|---|
| Lat pulldown or pull-up | 4 | 8-12 | 90 sec |
|---|
| Chest-supported or barbell row | 4 | 8-10 | 90 sec |
|---|
| Cable row | 3 | 12 | 60 sec |
|---|
| Rear delt fly | 3 | 15 | 45 sec |
|---|
| Dumbbell curl | 3 | 10-12 | 45 sec |
|---|
| Hammer curl | 2 | 12 | 45 sec |
|---|
Equipment: cables, dumbbells, barbell, bodyweight
Warm up first: 5 minutes easy cardio and a few light sets of your first exercise.
Hypertrophy Legs
60 minIntermediatehypertrophylower
Volume for quads, hamstrings and glutes.
| Exercise | Sets | Reps | Rest |
|---|
| Back squat | 4 | 8-10 | 2 min |
|---|
| Leg press | 3 | 12 | 90 sec |
|---|
| Romanian deadlift | 3 | 10 | 90 sec |
|---|
| Leg extension | 3 | 12-15 | 60 sec |
|---|
| Leg curl | 3 | 12-15 | 60 sec |
|---|
| Seated calf raise | 4 | 15 | 45 sec |
|---|
Equipment: barbell, machines, dumbbells
Warm up first: 5 minutes easy cardio and a few light sets of your first exercise.
Upper Body Pump
45 minBeginnerhypertrophyupper
A friendly pump session. Choose weights you can control for every rep.
| Exercise | Sets | Reps | Rest |
|---|
| Dumbbell bench press | 3 | 10-12 | 75 sec |
|---|
| One-arm dumbbell row | 3 | 10-12 | 75 sec |
|---|
| Cable lateral raise | 3 | 12-15 | 45 sec |
|---|
| Cable curl | 3 | 12 | 45 sec |
|---|
| Overhead triceps extension | 3 | 12 | 45 sec |
|---|
Equipment: dumbbells, cables, bench
Glute and Hamstring Builder
50 minIntermediatehypertrophylower
Hip hinge and thrust work for the back of the legs.
| Exercise | Sets | Reps | Rest |
|---|
| Barbell hip thrust | 4 | 8-10 | 90 sec |
|---|
| Romanian deadlift | 3 | 8-10 | 90 sec |
|---|
| Bulgarian split squat | 3 | 8 per leg | 90 sec |
|---|
| Leg curl | 3 | 12 | 60 sec |
|---|
| Cable kickback | 2 | 15 per leg | 45 sec |
|---|
Equipment: barbell, dumbbells, machines, cables, bench
Warm up first: 5 minutes easy cardio and a few light sets of your first exercise.
Arm Day
35 minBeginnerhypertrophyupper
Biceps and triceps work to finish a week of training.
| Exercise | Sets | Reps | Rest |
|---|
| Close-grip bench press | 3 | 8-10 | 75 sec |
|---|
| Barbell or EZ-bar curl | 3 | 8-10 | 75 sec |
|---|
| Cable triceps pushdown | 3 | 12 | 45 sec |
|---|
| Incline dumbbell curl | 3 | 12 | 45 sec |
|---|
| Bench dip | 2 | to near failure | 60 sec |
|---|
Equipment: barbell, dumbbells, cables, bench
Shoulders and Upper Back
45 minIntermediatehypertrophyupper
Build width and posture.
| Exercise | Sets | Reps | Rest |
|---|
| Seated dumbbell press | 4 | 8-10 | 90 sec |
|---|
| Lateral raise | 4 | 12-15 | 45 sec |
|---|
| Face pull | 3 | 15 | 45 sec |
|---|
| Dumbbell shrug | 3 | 12 | 45 sec |
|---|
| Reverse pec deck | 3 | 15 | 45 sec |
|---|
Equipment: dumbbells, cables, machines
20 Minute Conditioning Circuit
20 minIntermediateconditioningfull body
Four rounds, as fast as you can keep good form.
| Exercise | Sets | Reps | Rest |
|---|
| Dumbbell thruster | 4 | 10 | none |
|---|
| Burpee | 4 | 8 | none |
|---|
| Dumbbell row | 4 | 10 per arm | none |
|---|
| Mountain climber | 4 | 30 sec | 90 sec after the round |
|---|
Equipment: dumbbells, bodyweight
Rest only after the last move of each round.
Kettlebell Swing Ladder
25 minIntermediateconditioningfull body
Five rounds of swings, goblet squats and push-ups.
| Exercise | Sets | Reps | Rest |
|---|
| Kettlebell swing | 5 | 15 | 30 sec |
|---|
| Goblet squat | 5 | 10 | 30 sec |
|---|
| Push-up | 5 | 10 | 60 sec |
|---|
Equipment: kettlebell, bodyweight
Snap the hips. The arms only guide the bell.
Bike Intervals
25 minBeginnerconditioningbeginner
Easy to learn, hard to fake. Short hard efforts with full recovery.
| Exercise | Sets | Reps | Rest |
|---|
| Warm-up rideEasy spin | 1 | 5 min | none |
|---|
| Hard effortAbout 8 out of 10 effort | 8 | 30 sec | 90 sec easy spin |
|---|
| Cool-down ride | 1 | 3 min | none |
|---|
Equipment: bike
Bodyweight EMOM
24 minIntermediateconditioningfull body
Every minute on the minute, 24 minutes, four moves in rotation.
| Exercise | Sets | Reps | Rest |
|---|
| Minute 1: air squat | 6 | 15 | rest of the minute |
|---|
| Minute 2: push-up | 6 | 10 | rest of the minute |
|---|
| Minute 3: reverse lunge | 6 | 10 per leg | rest of the minute |
|---|
| Minute 4: sit-up | 6 | 15 | rest of the minute |
|---|
Equipment: bodyweight
Tabata Finisher
20 minIntermediateconditioning
Four blocks of 20 seconds on, 10 seconds off, 8 rounds each.
| Exercise | Sets | Reps | Rest |
|---|
| Jump squat | 8 | 20 sec | 10 sec |
|---|
| Dumbbell push press | 8 | 20 sec | 10 sec |
|---|
| High knees | 8 | 20 sec | 10 sec |
|---|
| Plank shoulder tap | 8 | 20 sec | 10 sec |
|---|
Equipment: bodyweight, dumbbells
Rest 1 minute between blocks.
Carry and Crawl Conditioning
30 minAdvancedconditioningfull body
Loaded carries and crawls, built to raise your work capacity.
| Exercise | Sets | Reps | Rest |
|---|
| Farmer carry | 5 | 40 steps | 60 sec |
|---|
| Kettlebell swing | 5 | 20 | 60 sec |
|---|
| Dumbbell clean and press | 4 | 8 | 75 sec |
|---|
| Bear crawl | 4 | 20 steps | 60 sec |
|---|
Equipment: kettlebell, dumbbells, bodyweight
Heavy Bag Rounds
30 minIntermediateboxing conditioningconditioning
Six 3 minute rounds on the bag. Jab, cross, hook, move.
| Exercise | Sets | Reps | Rest |
|---|
| Warm-up shadow boxing | 1 | 3 min | none |
|---|
| Heavy bag roundRounds 1 and 2 technique, 3 and 4 combos, 5 and 6 pace | 6 | 3 min | 60 sec |
|---|
| Cool-down stretch | 1 | 3 min | none |
|---|
Equipment: heavy bag, bodyweight
Wrap your hands. Ask a trainer if you are not sure how.
Boxing Basics on the Bag
25 minBeginnerboxing conditioningbeginner
Learn the jab, cross and a simple combination.
| Exercise | Sets | Reps | Rest |
|---|
| Shadow box: stance and footwork | 3 | 2 min | 45 sec |
|---|
| Jab only on the bag | 3 | 2 min | 45 sec |
|---|
| Jab, cross on the bag | 3 | 2 min | 45 sec |
|---|
| Plank | 2 | 30 sec | 30 sec |
|---|
Equipment: heavy bag, bodyweight
Boxer Conditioning Circuit
35 minIntermediateboxing conditioningconditioning
The fitness side of boxing: legs, core and a lot of breathing.
| Exercise | Sets | Reps | Rest |
|---|
| Jump rope or fast feet | 5 | 1 min | 20 sec |
|---|
| Squat jump | 5 | 10 | 20 sec |
|---|
| Heavy bag power punches | 5 | 1 min | 20 sec |
|---|
| Sit-up with a twist | 5 | 20 | 20 sec |
|---|
| Push-up | 5 | 10 | 60 sec after the round |
|---|
Equipment: bodyweight, heavy bag
Boxing Core and Shoulders
30 minIntermediateboxing conditioningupper
Rotational strength and shoulder stamina for longer rounds.
| Exercise | Sets | Reps | Rest |
|---|
| Cable woodchop | 3 | 12 per side | 45 sec |
|---|
| Dumbbell rotation | 3 | 10 per side | 45 sec |
|---|
| Light dumbbell front raise | 3 | 15 | 30 sec |
|---|
| Hollow hold | 3 | 20-30 sec | 30 sec |
|---|
| Medicine ball slam | 3 | 12 | 45 sec |
|---|
Equipment: bodyweight, dumbbells, cables
Bag and Legs Intervals
35 minAdvancedboxing conditioninglower
Alternate bag rounds with leg work so the engine learns to recover under fatigue.
| Exercise | Sets | Reps | Rest |
|---|
| Heavy bag round | 5 | 3 min | 30 sec |
|---|
| Walking lunge | 5 | 20 steps | 30 sec |
|---|
| Skater hop | 5 | 30 sec | 30 sec |
|---|
Equipment: heavy bag, bodyweight
Full Body Dumbbells Only
45 minIntermediatefull bodyhypertrophy
One pair of dumbbells and a bench is all you need.
| Exercise | Sets | Reps | Rest |
|---|
| Dumbbell goblet squat | 4 | 10 | 75 sec |
|---|
| Dumbbell bench press | 4 | 10 | 75 sec |
|---|
| One-arm dumbbell row | 4 | 10 per arm | 75 sec |
|---|
| Dumbbell Romanian deadlift | 3 | 10 | 75 sec |
|---|
| Dumbbell curl to press | 3 | 10 | 60 sec |
|---|
Equipment: dumbbells, bench
Full Body Barbell
55 minIntermediatefull bodystrength
Four big lifts and a core finisher, good for three days a week.
| Exercise | Sets | Reps | Rest |
|---|
| Back squat | 4 | 6 | 2 min |
|---|
| Bench press | 4 | 6 | 2 min |
|---|
| Barbell row | 4 | 8 | 90 sec |
|---|
| Overhead press | 3 | 8 | 90 sec |
|---|
| Plank | 3 | 45 sec | 45 sec |
|---|
Equipment: barbell, bench, bodyweight
Warm up first: 5 minutes easy cardio and a few light sets of your first exercise.
Lower Body Bodyweight Burner
25 minBeginnerlowerconditioningbeginner
Leg endurance without a rack. Slow tempo, full depth.
| Exercise | Sets | Reps | Rest |
|---|
| Tempo squat (3 sec down) | 4 | 10 | 45 sec |
|---|
| Reverse lunge | 3 | 10 per leg | 45 sec |
|---|
| Glute bridge hold | 3 | 30 sec | 30 sec |
|---|
| Wall sit | 3 | 30-45 sec | 45 sec |
|---|
| Calf raise | 3 | 20 | 30 sec |
|---|
Equipment: bodyweight
Upper Body Bodyweight
25 minBeginnerupperbeginner
Push-ups, rows and holds, using your own weight.
| Exercise | Sets | Reps | Rest |
|---|
| Push-up (or incline push-up) | 4 | 8-12 | 60 sec |
|---|
| Inverted row or band row | 4 | 8-10 | 60 sec |
|---|
| Pike push-up | 3 | 6-8 | 60 sec |
|---|
| Bench dip | 3 | 10 | 45 sec |
|---|
| Superman hold | 3 | 20 sec | 30 sec |
|---|
Equipment: bodyweight, bench
Lower Body Kettlebell
30 minIntermediatelowerconditioning
Swing, squat and lunge with one bell.
| Exercise | Sets | Reps | Rest |
|---|
| Kettlebell swing | 4 | 15 | 45 sec |
|---|
| Goblet squat | 4 | 10 | 60 sec |
|---|
| Kettlebell reverse lunge | 3 | 8 per leg | 45 sec |
|---|
| Single-leg deadlift | 3 | 8 per leg | 45 sec |
|---|
Equipment: kettlebell
30 Minute Express Full Body
30 minBeginnerfull bodybeginner
Short on time? Three supersets and you are out the door.
| Exercise | Sets | Reps | Rest |
|---|
| Superset A: leg press + chest press machine | 3 | 12 each | 60 sec after the pair |
|---|
| Superset B: lat pulldown + dumbbell shoulder press | 3 | 12 each | 60 sec after the pair |
|---|
| Superset C: plank + glute bridge | 3 | 30 sec + 12 | 45 sec after the pair |
|---|
Equipment: dumbbells, machines, bodyweight
20 Minute Upper Express
20 minIntermediateupperconditioning
Quick push and pull circuit.
| Exercise | Sets | Reps | Rest |
|---|
| Push-up | 4 | 12 | none |
|---|
| Dumbbell row | 4 | 10 per arm | none |
|---|
| Dumbbell shoulder press | 4 | 10 | none |
|---|
| Dumbbell curl to press | 4 | 8 | 75 sec after the round |
|---|
Equipment: dumbbells, bodyweight
Four rounds, rest after the last move.
20 Minute Lower Express
20 minIntermediatelowerconditioning
Quick leg circuit that leaves you warm.
| Exercise | Sets | Reps | Rest |
|---|
| Goblet squat | 4 | 12 | none |
|---|
| Reverse lunge | 4 | 8 per leg | none |
|---|
| Glute bridge | 4 | 15 | none |
|---|
| Jump squat | 4 | 8 | 75 sec after the round |
|---|
Equipment: dumbbells, bodyweight
Four rounds, rest after the last move.
Easy Day: Mobility and Core
25 minBeginnerbeginnerfull body
Active recovery between hard sessions. Keep it easy.
| Exercise | Sets | Reps | Rest |
|---|
| Cat and cow | 2 | 10 | none |
|---|
| Lunge with rotation | 2 | 5 per side | none |
|---|
| 90/90 hip switch | 2 | 8 per side | none |
|---|
| Dead bug | 3 | 8 per side | 30 sec |
|---|
| Side plank | 2 | 20-30 sec per side | 30 sec |
|---|
Equipment: bodyweight
Breathe through the nose and move slowly.
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General fitness information, not medical advice. Check with your doctor before starting a new program. Ask a Liberty Gym trainer if you are unsure about a movement.
