Build functional muscle and master new skills with this balanced equipment-based program.
Routines in this Program
Upper Body Push & Pull
You'll build real chest and back strength with a clean push-and-pull session — great for building that solid foundation you'll feel in everyday life.
Upper Body Control
You'll sharpen every push and pull with clean, controlled reps — leaving the session feeling strong, balanced, and confident in your form.
Lower Body Stability
You'll challenge each leg individually to build real balance and strength — expect a satisfying burn that leaves you feeling stable and capable.
Full Body Mobility
You'll gently wake up every joint from head to toe, leaving you feeling loose, relaxed, and ready for whatever comes next.
Rest Day
You'll ease tension, loosen up your whole body, and finish feeling refreshed and relaxed — the perfect reset after your first week.
Lower Body Power
You'll build strong, powerful legs from the ground up — squats, hinges, and lunges that leave you feeling solid and capable.
Handstand Basics
You'll build real overhead strength and body control by practicing wall handstands — each hold gets you more comfortable being upside down. Quality reps today mean big progress tomorrow.
Upper Body Strength
You'll build serious back strength and dial in your pull-up technique — leaving feeling powerful from fingertips to shoulders.
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.