LiftsmithWorkouts
Complete sessions with the exercises, sets and reps written out. Pick one and start.
- Workouts10-minute conditioning finishers to end your workoutShort conditioning finishers to add after lifting: sled pushes, battle ropes, kettlebell swings, burpees and bike sprints, with sample timings.2 min read
- WorkoutsChest workout: 5 exercises, sets and reps for every levelA chest workout built on a heavy press, an incline press and a fly, with sets and reps, how often to train chest, and a version for home.2 min read
- WorkoutsBack workout: build width and thickness with 5 exercisesA back workout with a vertical pull, a heavy row, a chest-supported row and rear-delt work. Sets, reps and how to feel your back working.2 min read
- WorkoutsLeg workout: a complete session for quads, hamstrings and glutesA leg workout with a squat, a hinge, a single-leg exercise and isolation work for each muscle, with sets, reps and a home version.2 min read
- WorkoutsShoulder workout: front, side and rear delts in 4 exercisesA shoulder workout that trains all three parts of the delts: an overhead press, lateral raises and rear-delt work, with sets, reps and form tips.2 min read
- WorkoutsArm workout: biceps and triceps in 30 minutesA 30-minute arm workout with supersets for biceps and triceps: curls, pushdowns, overhead extensions and hammer curls, with sets and reps.2 min read
- WorkoutsGlute workout: 5 exercises to build stronger glutesA glute workout with hip thrusts, Romanian deadlifts, split squats and hip abduction, with sets, reps and how to feel your glutes working.2 min read
- WorkoutsHamstring workout: train both jobs of the hamstringsA hamstring workout with a hinge and a leg curl, why you need both, sets and reps, and how to build up to Nordic curls safely.2 min read
- WorkoutsAb workout: a 10-minute core routine that builds strengthA 10-minute ab workout with a loaded crunch, a leg raise, an anti-rotation hold and a plank, and how often to train your abs.2 min read
- WorkoutsCalf workout: how to finally make your calves growA calf workout with standing and seated raises, the pause and full stretch that make calves grow, sets and reps, and how often to train them.2 min read
- WorkoutsUpper-body dumbbell workout you can do at homeAn upper-body dumbbell workout for chest, back, shoulders and arms with one pair of dumbbells and a bench, plus how to progress with light weights.2 min read
- Short workoutsMinimalist workout: the least you can do and still get strongShort on time? A minimalist strength plan with four movements, two short sessions a week, and how far it can take you before you need more.2 min read
- Short workouts30-minute workouts that still build strengthHow to make a 30-minute gym session count: pick big lifts, pair exercises, trim warm-ups and rest smartly. Plus three sample short workouts.2 min read
- Short workoutsSupersets explained: train more in less timeWhat supersets are, which exercises pair well, how much rest to take, and when supersets help or hurt your strength gains.2 min read
Put it into practice today
Liftsmith turns all of this into a workout you can start right now: the right exercises, sets, reps, weights and rest, adjusted every session.
- ✓ Free to start, no account needed
- ✓ Plans every set, rep and weight for you
- ✓ Works offline, on Android, iPhone and the web
- ✓ No ads, ever