Browse Workouts

See detailed, easy-to-follow instructions for workouts targetting buttocks, quadriceps, hamstrings and calves.

Log results and track progress in the ones you like. As you use WithFit, workouts you prefer will float to the top.

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    photo of startingstrength
    startingstrength

    Starting Strength Workout A

    One of two workouts from the Starting Strength Novice Program

     
    • Weight Training
     
    • Arms
    • (Triceps),
    • Back
    • (Upper Back),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Upper Shoulders)
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    photo of startingstrength
    startingstrength

    Starting Strength Workout B

    One of two workouts from the Starting Strength Novice Program

     
    • Weight Training
     
    • Arms
    • (Forearms, Triceps),
    • Back
    • (Middle Back, Upper Back),
    • Chest
    • (Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Side Shoulders)
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    photo of startingstrength
    startingstrength

    Practical Programming Workout B Press

    One of the workouts from the Practical Programming version of Starting Strength.

     
    • Weight Training
     
    • Arms
    • (Triceps),
    • Back
    • (Upper Back),
    • Chest
    • (Upper Chest),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Side Shoulders, Upper Shoulders)
  •    
    photo of startingstrength
    startingstrength

    Practical Programming Workout A Bench

    One of the workouts from the Practical Programming version of Starting Strength.

     
    • Weight Training
     
    • Arms
    • (Biceps, Forearms, Triceps),
    • Back
    • (Middle Back, Outer Back),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Upper Shoulders)
  •    
    photo of startingstrength
    startingstrength

    Practical Programming Workout C Bench

    One of the workouts from the Practical Programming version of Starting Strength.

     
    • Weight Training
     
    • Arms
    • (Biceps, Forearms, Triceps),
    • Back
    • (Middle Back, Outer Back),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Upper Shoulders)
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    photo of crossfit
    crossfit

    Fran

    21, 15, 9 reps of thrusters and pull ups.

     
    • Power
    • Timed
    • Weight Training
     
    • Arms
    • (Biceps, Forearms, Triceps),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Chest
    • (Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Side Shoulders, Upper Shoulders)
  •    
    photo of crossfit
    crossfit

    Cindy

    20 minutes of: 5 pull ups, 10 push ups and 15 squats. Do as many rounds as you can.

     
    • Body Weight
    • Effort
     
    • Arms
    • (Biceps, Forearms, Triceps),
    • Back
    • (Middle Back, Outer Back),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Upper Shoulders)
  • Runphoto of crossfit
    crossfit

    Run 5k

    Run 5k as fast as you can.

     
    • Aerobic
    • No Equipment
    • Timed
     
    • Core
    • (Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  •    
    photo of startingstrength
    startingstrength

    Practical Programming Workout A Press

    One of the workouts from the Practical Programming version of Starting Strength.

     
    • Weight Training
     
    • Arms
    • (Biceps, Forearms, Triceps),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Chest
    • (Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Side Shoulders, Upper Shoulders)
  •    
    photo of startingstrength
    startingstrength

    Practical Programming Workout B Bench

    One of the workouts from the Practical Programming version of Starting Strength.

     
    • Weight Training
     
    • Arms
    • (Triceps),
    • Back
    • (Upper Back),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Upper Shoulders)
 Any Muscles
Arms
Back
Chest
Core
Legs
Shoulders