Exercise Packs

The classic horizontal press for chest, triceps, and front-delt strength — the cornerstone of every push day.

The back-loaded barbell squat — the king of lower-body strength training and the standard for measuring leg power.

The classic bodyweight vertical pull that builds the lats, biceps, and upper back — the benchmark for upper-body pulling strength.

The classic horizontal press for chest, triceps, and front-delt strength — the cornerstone of every push day.

The standing strict press from shoulders to overhead — the gold-standard test of pure shoulder strength and bracing.

The classic one-arm bench-supported row that trains the lats and biceps with side-by-side loading — a pull-day staple in any gym.

The back-loaded barbell squat — the king of lower-body strength training and the standard for measuring leg power.

A rear-foot-elevated split squat that punishes one leg at a time — the most effective single-leg builder in any program.

A bodyweight step-forward lunge that trains the glutes and quads one leg at a time — the entry point to single-leg work.

The foundational squat pattern done with just bodyweight — the first leg exercise in any program and the test of clean mechanics.

A rear-foot-elevated split squat that punishes one leg at a time — the most effective single-leg builder in any program.

A squat-thrust into a push-up into a jump — the full-body conditioning move that hits everything in one rep.

The classic horizontal press for chest, triceps, and front-delt strength — the cornerstone of every push day.

The back-loaded barbell squat — the king of lower-body strength training and the standard for measuring leg power.

A front squat into an overhead press in one motion — the conditioning workhorse that hits legs, shoulders, and lungs at once.

A bench-supported cable press that trains the chest and triceps with smooth, constant tension through the full press.

A standing cable fly that isolates the chest with constant tension from a deep stretch to a hard squeeze.

A standing triceps pushdown using a rope attachment that lets the hands separate for a deeper triceps squeeze.

The dumbbell version of the classic bench press — a deeper-range chest builder with friendlier shoulders than a barbell.

A rear-foot-elevated split squat loaded with dumbbells — one of the highest-return single-leg exercises for quads and glutes.

The standard standing dumbbell biceps curl — the most-used arm exercise in any program, anywhere.

A seated machine chest press that builds the chest and triceps through a guided, beginner-friendly press path.

A seated leg press that loads the quads and glutes through a guided press — the heavy-load alternative to the back squat.

A seated machine pulldown that trains the lats and biceps through a fixed vertical pull — the universal gym back-builder.