2×/week8 weeks
Gentle Start
A conservative 2-day program (plus an optional mobility day) for returning, older or health-flagged lifters.
BeginnerGeneral fitness45 min
ChestBeginnerCompound
Band Chest Press
Standing press with a band anchored behind you.
Benefits
- Works at home or while travelling
- Joint-friendly resistance
How to do it
- Anchor the band at chest height
- Staggered stance, brace the core
- Press forward until arms are straight
Common mistakes
- Letting the band snap back
- Arching the lower back
Starting prescription
- sets
- 3
- reps
- 12–20
- Rest
- 60 s
- Reps in reserve
- 2
- Load step
- 2.5 kg
Alternatives
Similar
Harder
Programs that use it
2×/week8 weeks
Prenatal-Safe Basics
A light 2-day routine for pregnancy, only after your doctor or midwife has cleared you to exercise.
BeginnerGeneral fitness45 min
Your first workout in under three minutes.
Answer a few questions, get your program, and the workout screen is ready for the gym. Runs in your browser: no app store, no install.
- Works offline
- Suomi, English, Persian
- Export your data any time