Intermediate
ChestArms
Barbell Bench Press
A compound press that builds chest thickness, triceps, and pressing power from a stable bench.
Equipment
Barbell, Bench
25min
Duration180
Calories4.8
Rating
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FITLOG / WORKOUTS
Explore workouts designed to help you train consistently, build strength, and stay active.
12
Available Workouts
A compound press that builds chest thickness, triceps, and pressing power from a stable bench.
Equipment
Barbell, Bench
25min
Duration180
Calories4.8
Rating
Bodyweight vertical pull that hammers lats, biceps, and grip while improving relative strength.
Equipment
Pull-up Bar
15min
Duration120
Calories4.7
Rating
The king of lower-body lifts: quads, glutes, and spinal stability under a loaded bar.
Equipment
Barbell, Rack
30min
Duration240
Calories4.9
Rating
Strict standing press that builds delts, triceps, and overhead stability without leg drive.
Equipment
Barbell
20min
Duration150
Calories4.6
Rating
An isolation curl to thicken the biceps with a full stretch and a hard peak contraction.
Equipment
Dumbbells
12min
Duration80
Calories4.3
Rating
A braced plank variation that trains anti-extension through the entire anterior core.
Equipment
Bodyweight
10min
Duration60
Calories4.4
Rating
A high-output full-body drill that mixes a squat, plank, and jump for conditioning.
Equipment
Bodyweight
12min
Duration160
Calories4.2
Rating
Hip-hinge powerhouse for the posterior chain, grip, and total-body tension.
Equipment
Barbell
28min
Duration260
Calories4.9
Rating
A scalable pressing staple that trains chest, triceps, and a rigid trunk.
Equipment
Bodyweight
10min
Duration90
Calories4.5
Rating
Unilateral stepping pattern that builds quads, glutes, and balance under load.
Equipment
Dumbbells (optional)
18min
Duration170
Calories4.4
Rating
Rotational core work that trains the obliques while you stay balanced on the sit bones.
Equipment
Medicine Ball
8min
Duration70
Calories4.1
Rating
Explosive hip hinge that builds posterior power, grip, and conditioning in one move.
Equipment
Kettlebell
16min
Duration200
Calories4.7
Rating