Workouts
Workouts you can copy
Plans for a muscle, a goal or a situation, each with demo videos for every exercise. Pick one and it opens in RIRLift with the sets, reps, rest and RIR filled in.
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The best workout with dumbbells, for the dumbbells you actually have
The best workout with dumbbells for a light pair at home, adjustable dumbbells and a bench, or 30 minutes. Full plans, sets, reps and how to progress.
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The best workout for back: width, thickness and traps
The best workout for back pairs a vertical pull, a row and a shrug. Copy a plan for a full gym, a tired lower back, or dumbbells and a pull-up bar.
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The best workout for biceps, matched to your setup
The best workout for biceps for your setup: full gym, dumbbells at home, or arms that lag behind your back. Sets, reps, rest and effort included.
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The best workout for chest, matched to your setup
Three chest workouts: full gym with upper-chest focus, dumbbells only, or pressing that spares sore shoulders. Sets, reps and RIR done for you.
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The best workout for legs, built for your situation
The best workout for legs, by situation: a two-day gym split, a dumbbell home session, and a knee- and back-friendly plan. Sets, reps and rest included.
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The best workout for shoulders, for your situation
The best workout for shoulders trains front, side and rear delts. Copy one of 3 plans: full gym, no overhead pressing, or dumbbells at home.
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The best workout for triceps, for every setup
The best workout for triceps: overhead work for the long head, a heavy press, and pushdowns. Three plans for gym, dumbbells, and sore elbows.
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The best workout for women over 50 (and anyone over 40)
Full-body strength plans for women and men over 40 and 50: restarting, achy joints, or protecting bone in menopause. Sets, reps, rest and demos.