Many workout routines use a vast amount of equipment and machines. But those routines can only be done at big commercial gyms. They’re great because they allow more variety in the exercises, but going to such a gym isn’t always convenient or worth it.
For example, if your apartment block or your student housing has its own gym, you can save time and money if you go there. The same happens if you’re spending your holidays at a hotel or aparthotel and want to train.
I’ve created this 7 full body workouts so you can reap all the benefits from training, with limited equipment!
Each of them has 10 exercises in total, sometimes grouped into supersets or circuits.
Sometimes I say the barbell is optional because it can easily be substituted by dumbbells. You can also choose another handle for the cable machine if your gym doesn’t have the one stated.
Resting time is 30 seconds between sets (unless specified otherwise), and free between exercises or groups of exercises. Exercises in a superset or circuit are to be performed without resting in between.
The number of repetitions in unilateral exercises is by side.
*Some abbreviations used: BB (barbell), DB (dumbbell), RDL (Romanian deadlift).
Equipment: cable, dumbbells, barbell (optional)
- 4×12 kneeling unilateral cable pulldown
- 4×12 straight arms cable pulldown with triceps rope
- 4×12 cable seated row with triceps rope
- 4×8-10 bent over unilateral db row
- 4×12 rdl into curl + squat
- 4×6 alternating side lunges with 3 pulses and db over shoulders
- 4×10 db sumo squat with 2 pulses
- 4×12 cable triceps rope glute pullthrough
- 4×10 (heavy) + 10 (light) leaning lateral db raises
- 6×10 alternating jump lunges (rest: EMOM)