Muscle Building

Compound movements with controlled tempo to build lean mass. Add dumbbells if you have them — bodyweight works too.

Choose your level

New or returning to training

8 min·2 rounds

Choose setup Bodyweight only

Comfortable with basic exercises

12 min·3 rounds

Choose setup Bodyweight only

Train consistently, ready to push

15 min·4 rounds

Choose setup Bodyweight + equipment variants

Same routine every time — pre-loaded, no internet needed once open.