This single-equipment workout will help you build strength and muscle definition without having to move around the gym. You will need to adjust the weight for each exercise.
Training plan
Remember to warm up and cool down before and after each session.
For each exercise, perform 5 sets of 5 reps, resting for 90 seconds between sets, unless otherwise indicated. Use a challenging weight that allows you to complete all reps. If the weight is too easy, slightly increase it. If the weight is too hard, slightly decrease it.
| Exercise | Active time | Rest time |
| Deadlift | 5 sets, 5 reps | 90 sec |
| Hang clean | 5 sets, 5 reps | 90 sec |
| High pull | 5 sets, 5 reps | 90 sec |
| Push press | 5 sets, 5 reps | 90 sec |
| Chest press | 5 sets, 5 reps | 90 sec |
| Floor wipers | 5 sets, 5 reps | 90 sec |
Exercise instructions
Not sure how to complete a move? We have written instructions below but the easiest way to get help is to ask a member of staff.
Deadlift
- Start in a squat position with the barbell on the floor, your feet hip-width apart, your head up and your hips low
- Stand up, lifting the barbell, keeping your arms straight and your back flat
- Lower the barbell to the floor, pushing your hips back and down and bending your knees.
Hang clean
- Squat holding a barbell at your knees with your feet and hands hip-width apart, your head up
- ln one motion rapidly extend your hips and knees, pulling the barbell up, keeping your arms straight
- Catch the bar at your shoulders, dipping at the hips and knees to absorb
- Stand upright with the barbell across your shoulders
High pull
- Stand upright holding a barbell at your thighs with your arms straight
- Rapidly pull the barbell up, shrugging your shoulders, bending at your elbows and pushing up off your heels
Push press
- Stand upright holding the barbell in front at shoulder height with your hands shoulder-width apart, elbows bent and your palms facing forward
- Bend your hips and knees slightly and then quickly thrust the barbell overhead, extending your arms and legs fully
- Keep your back flat throughout the movement
Chest press
- Begin laying on your back, on the floor or a bench
- Hold the barbell mid-chest, with your elbows bent and your palms facing forward
- Press the barbell straight up over your chest, keeping your palms facing forward
- Lower the barbell back to chest level
- Repeat
Floor wipers
- Lie on your back holding a barbell above your chest with your arms straight
- Raise your legs straight up, bringing your feet to one side to touch the plate
- Lower them back to the floor
- Raise them up to touch the other side. This is one complete rep
Got questions about training plans or how to perform a certain exercise? Speak to a member of the team next time you’re in the gym. Don’t forget to follow us on Facebook and Instagram for regular inspiration and to hear about our future blog articles.
