Gym workouts for every muscle group
Practical example workouts with sets, reps, rest times and form cues. Use them as a starting point — or let KINETIC build a full plan around your goal, experience and schedule.
5 exercises
Chest workout
Five presses and flyes with sets, reps, rest and form cues.
6 exercisesBack workout
Pulldowns, rows and a hinge for a wider, thicker back.
6 exercisesLeg workout
Squats, hinges and lunges for quads, hamstrings and glutes.
5 exercisesShoulder workout
Presses and raises for front, side and rear delts.
6 exercisesArm workout
Biceps and triceps supersets for bigger, stronger arms.
Want the theory behind the workouts? Read our training guides →