Weekly Moves: Everything You Need to Know

Weekly Moves is our most popular program — and it's easy to see why! Here's what makes it stand out:

No stale routines here. Weekly Moves resets every week with 5 brand-new workouts, so there's always something new to look forward to. While the muscle group split stays consistent, the exercises, supersets, and challenge moves rotate to keep things interesting and your body guessing.

Weekly Moves is designed to hit every major muscle group — plus conditioning and deep core work. The weekly schedule usually looks like this:

This structured yet varied approach helps you build a fit, functional physique and progress holistically as an athlete.

Every Weekly Moves workout comes in both a Home and a Gym version. Both deliver the same training value and hit the same muscle groups — they just use different equipment.

The Home version is designed around dumbbells, bands, and minimal gear, while the Gym version leans into machines, cables, and barbells. You choose before each workout, and swaps are always available if equipment isn't accessible. No FOMO, no "better" option — just smart programming wherever you train.

Every workout also comes in a 30- and 60-minute version, so you can work with whatever time you have that day. The programming is intentional at both lengths, so you're never just doing a cut-down version — it's built to work.

Each month, a new Challenge Moves is introduced and repeated across four weeks. This gives you the chance to improve your form, increase your weight or reps, and track real progress over time. You can use the Exercise History feature to look back at what you logged, so you always know what to push toward next.

One of the best parts of Weekly Moves is doing it alongside fellow members. You're all working through the same workouts each week, making it a shared experience even when you're going it alone.

Every week! Five brand-new workouts drop each week, following a consistent muscle group split with fresh exercises and variations.

Monday is Legs + Glutes, Tuesday is Upper Body, Wednesday is Conditioning + Deep Core, Thursday is Back + Chest, and Friday is Full Body + Deep Core.

Every workout has both a 30- and 60-minute option, so you can choose based on your day.

The core equipment is dumbbells, resistance bands, and an elevated step. Barbells, kettlebells, an exercise ball, and cardio equipment are optional — built-in alternatives are included for everything. Household items work great too! Learn more about equipment suggestions here.

Yes! Every workout has both a Home and a Gym version. Both are equally effective — the gym version just makes use of machines, cables, and barbells, while the home version works with dumbbells, bands, and minimal equipment. You pick your version before each session.

Each month, a Challenge Move repeats across all four weeks. They're designed to support progressive overload — giving you focused time to improve form, add weight, and track your progress week over week.

Weekly Moves is designed for intermediate athletes who have a solid foundation and are ready to keep growing. Not there yet? Start with our Foundation Moves program!

Absolutely! If your schedule is tight, focus on the three Foundational Days: Lower Body, Upper Body Pull, and Upper Body Push. It's designed to flex with your life.