3×/week8 weeks
Beginner Full Body 3×
Three short full-body sessions a week for new lifters.
BeginnerBuild muscle60 min
ShouldersBeginnerIsolation
Face Pull
Rope pulled to the face with external rotation.
Benefits
- Shoulder health and posture
- Rear delts and rotator cuff
How to do it
- Rope at face height
- Pull to the eyes, hands apart
- Finish with thumbs pointing back
Common mistakes
- Leaning back to move more weight
- Elbows dropping low
Starting prescription
- sets
- 3
- reps
- 12–20
- Rest
- 60 s
- Reps in reserve
- 2
- Load step
- 2.5 kg
Alternatives
No equipment
Programs that use it
6×/week12 weeks
Push / Pull / Legs 6×
A high-volume 6-day split for experienced lifters. Can also be run 3 days a week on rotation.
AdvancedBuild muscle75 min
3×/week8 weeks
45-Minute Express 3×
Three time-efficient full-body sessions built on supersets.
NoviceBuild muscle45 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