Workouts for the equipment you actually own

Set up your gym once

Choose a starting point (home gym, dumbbells only, or bodyweight), then tick off what you have: rack, bench, pull-up bar, bands, kettlebells, and the exact dumbbells and plates. Have a commercial gym too? Add both, and Liftsmith can pick the right one from your location.

Weights are rounded to what you own, so a plan never asks for a 17 kg dumbbell you don't have. Adjustable dumbbells work too: pick their set and the planner uses the weights they make.

Less kit, still progressive

With lighter equipment, progress comes from reps, slower tempo, harder variations and single-leg work, not just bigger weights. The planner (Pro) moves you along those, and swaps in alternatives when an exercise needs gear you don't have.

• Dumbbell exercises, kettlebell exercises and resistance band exercises
• Bodyweight skill ladders, from push-ups to pistol squats (free)
• Short workouts: pick 20, 30 or 45 minutes and the plan fits

Building a home gym?

Our guide to a home gym on a budget covers what to buy first. Start with adjustable dumbbells and a bench, and add a rack later.

Questions

Can I train with only dumbbells?

Yes. Pick dumbbells only in setup and every exercise uses dumbbells and, if you have one, a bench.

What about no equipment at all?

The bodyweight setup plans push-ups, squats, lunges, rows and core work with progressions, so you can train anywhere.

Can I have more than one gym?

Yes. Add your home and a commercial gym; Liftsmith can switch based on where you are.