intermediate60 min
Gym Legs Day A
Quad-focused leg session. Squats anchor the day, followed by split squats, Romanian deadlifts, and calf work. Day 3 of the Gym PPL Program.
Equipment
dumbbellsbenchsquat rack optional
quadshamstringsglutescalves
Programs & Sessions
Workouts
Every workout includes step-by-step instructions, progressive overload notes, and a built-in interval timer.
intermediate60 min
Gym Legs Day B
Posterior-focused leg session. Romanian deadlifts anchor the day, followed by hip thrusts, step-ups, and calf work. Day 6 of the Gym PPL Program.
Equipment
dumbbellsbenchsquat rack optional
hamstringsglutesquadscalves
intermediate55 min
Gym Pull Day A
Back-led pull session with bicep work and core finisher. Rows, pulldowns, curls, and a short core block to close it out. Day 2 of the Gym PPL Program.
Equipment
dumbbellsbenchsquat rack optional
backbicepscore
intermediate55 min
Gym Pull Day B
Bicep-led pull session with back volume and a core finisher. Pull-ups, rows, isolation curls, and a short core block to close it out. Day 5 of the Gym PPL Program.
Equipment
dumbbellsbench
backbicepscore
intermediate55 min
Gym Push Day A
Chest-led push session. Flat press, incline work, shoulder finishing volume, and tricep isolation. Day 1 of the Gym PPL Program.
Equipment
dumbbellsbenchbarbell bench optional
chestshoulderstriceps
intermediate55 min
Gym Push Day B
Shoulder-led push session. Overhead press anchors the day, followed by lateral volume, incline pressing, and tricep work. Day 4 of the Gym PPL Program.
Equipment
dumbbellsbenchsquat rack optional
shoulderschesttriceps
intermediate25 min
The Living Room Core Day
Core and stability work you can do on the floor. Day 4 of The Living Room Program.
Equipment
dumbbells
corelegs
intermediate35 min
The Living Room Legs Day
Quads, hamstrings, and glutes using dumbbells. Day 3 of The Living Room Program.
Equipment
dumbbells
legs
intermediate30 min
The Living Room Pull Day
Back and biceps built with dumbbells in your living room. Day 2 of The Living Room Program.
Equipment
dumbbells
backarms
intermediate30 min
The Living Room Push Day
Chest, shoulders, and triceps using only dumbbells. Day 1 of The Living Room Program.
Equipment
dumbbells
chestshouldersarms
intermediate50 min
Full Dumbbell Circuit
A 25-exercise, 2-round full body circuit. All you need is a pair of dumbbells.
Equipment
dumbbells
legschestshouldersbackarmscore
intermediate30 min
Sprint & Swing
Treadmill intervals followed by a no-rest kettlebell circuit. Two parts, thirty minutes, done. This one earns its keep.
Equipment
treadmillkettlebell
full bodygluteshamstringsshoulderscorequads