Upper 1: push, back, and arms with no equipment
Train your upper body with push-ups, self-resisted rows, arm work, and core exercises to build muscle without equipment.
15 Exercises
Explore strength training workouts
Download and get inspired by numerous free workouts:
modern methods, legendary retro programs (Arnold Schwarzenegger, Zyzz, The Rock, Brad Schoenfeld) and much more.
All workouts
Lower 1: quadriceps, glutes, and hamstrings with no equipment
Strengthen the legs and glutes with unilateral exercises, hamstring work, and core training, with no equipment.
15 Exercises
Upper 2: shoulders, back, and arms with no equipment
An upper-body workout focused on the shoulders, back, arms, and core to complete the week's muscle-building volume.
17 Exercises
Lower 2: full legs and core with no equipment
A progressive bodyweight workout that thoroughly trains the legs, glutes, hamstrings, calves, and core.
16 Exercises
Workout c — consolidating progress
A full-body session to consolidate the week's work and strengthen key muscle groups.
13 Exercises
Workout a — laying the foundations of full-body training
A complete session to train the legs, chest, back, triceps, and core.
13 Exercises
Workout b — strengthening the body with control
A balanced session to strengthen the legs, back, chest, shoulders, and calves.
13 Exercises
Chest pump
4 Exercises
Chest and biceps – original zyzz routine
8 Exercises
Back and legs – original zyzz routine
8 Exercises
Shoulders and triceps – original zyzz routine
8 Exercises
Upper-body strength and hypertrophy
5 Exercises
Full-body activation and core stability
5 Exercises
Arms and shoulders for hypertrophy
5 Exercises
Full-body stretching at home
Full-body stretching to do at home in 15 minutes. It can be done every day, every 2 days, or once a week.
5 Exercises
The “perfect” pull session according to enzo tv
The “perfect” pull session according to YouTuber Enzo Foukra.
6 Exercises