Workout guides by equipment
Six free guides, each built around the gear you have. What to do, how to lay out a week, and sample workouts with scaling for every movement.
How to use these
Pick the guide that matches your gear.
Each guide covers who it suits, what equipment it assumes, how to structure a session and a week, three or four sample workouts written out in full, and the mistakes we see most. Every movement comes with a scale-it line.
New to the formats? Read scaling and formats first. It explains AMRAP, EMOM, and for time, and how to write down a score you can compare next month.
The guides
Six guides, sorted by equipment.
Kettlebell workouts
Swings, squats, presses, and carries from a single bell, with a weekly layout.
You need: One kettlebell, a second if you have it
No-equipment workouts
Bodyweight sessions for a hotel room, a park, or a garage with nothing in it yet.
You need: Floor space and a wall
Rowing workouts
Damper, pace, and stroke rate, then intervals, steady pieces, and mixed work.
You need: An indoor rower
Dumbbell workouts
One pair covers most of what a barbell does, at lighter loads.
You need: A pair of dumbbells, a box if you have one
Commercial gym workouts
Functional fitness in a big-box gym: one station, a backup plan, no dropped bars.
You need: A gym membership
Scaling and formats
AMRAP, EMOM, for time, intervals, how to log a score, and four ways to scale.
You need: A timer and somewhere to log it
Just want today's workout?
Pick your equipment, how long you have, and a focus. The generator builds a full session with scaling for every movement. Free, no account.
Looking for an old page?
Links to the old workout list and the old strength template pages now land here. The templates are retired and not republished. If you want a strength block written around your own numbers, that is what coaching is for.