TO TRANSFORM YOUR BODY COMPOSITION, YOU NEED TO LIFT HEAVY.

This is not a hotel style gym or apartment gym - it is a gym designed to accommodate everything you need to achieve the body of your dreams.

If your goal is to change your body composition and grow muscle, progressive overload is the gold standard. There truly is no substitute.

The equipment in Gym Pods was specifically selected with this truth in mind. There are many solutions out there for burning calories - you can run, box, or join workout classes, but if you want to change your body composition (such as build larger calves, glutes, or biceps), you will need to do a progressive overload style program.

This means that you will consistently increase reps and/or weights overtime, in order to achieve failure, to grow certain muscle groups. At some point, you will be lifting heavy - for example, a lot of people’s starting weight for hip thrust will be 150lbs or more.

Gym Pods has all the equipment you will need in order to achieve your results while feeling as comfortable as you would in your own home without having to occupy an entire room in your home or move thousands of pounds of equipment when you relocate.

EQUIPMENT IN THE SPACE

If you are new to weight training, check out the videos below to learn how to use the equipment.

If you don’t know where to start, use the recommend guide below and modify as needed.

We don’t recommend doing things you absolutely hate if you are just getting started; instead, focus on showing up consistently.

Day 1: Upper Body (Push Focus)

Goal: Build strength and muscle in chest, shoulders, and triceps.

  • Warm-up: 5-10 minutes light cardio + dynamic stretches

Workout:

  1. Barbell Bench Press (Smith Machine or Barbell)
    4 sets of 6-8 reps
    (Focus on increasing weight gradually)

  2. Overhead Press (Safety Squat Barbell or Dumbbells)
    3 sets of 8-10 reps

  3. Cable Chest Flyes (Functional Trainer)
    3 sets of 12-15 reps

  4. EZ Bar Skull Crushers (Triceps)
    3 sets of 10-12 reps

  5. Lateral Raises (Adjustable Dumbbells)
    3 sets of 12-15 reps

  6. Tricep Pushdowns (Cable Machine)
    3 sets of 12-15 reps

Day 2: Lower Body (Leg Focus)

Goal: Develop quads, hamstrings, glutes, and calves with compound and accessory lifts.

  • Warm-up: 5-10 minutes light cardio + dynamic hip/leg mobilizations

Workout:

  1. Squats (Half Rack or Safety Squat Barbell)
    4 sets of 6-8 reps
    (Progressively add weight)

  2. Combo Leg Press/Hack Squat Machine
    3 sets of 10-12 reps

  3. Glute Ham Developer (Hamstring Focus)
    3 sets of 8-10 reps

  4. Lunges (Lunge Machine or Dumbbells)
    3 sets of 10 reps per leg

  5. Hip Adductor Machine
    3 sets of 15 reps

  6. Calf Raises (Trap Bar or Smith Machine)
    4 sets of 12-15 reps

Day 3: Upper Body (Pull Focus)

Goal: Build pulling muscles - back, biceps, and rear shoulders.

  • Warm-up: 5-10 minutes cardio + shoulder and back activation drills

Workout:

  1. Deadlifts (Trap Bar or Olympic Barbell)
    4 sets of 5-6 reps

  2. Barbell Rows (Olympic Barbell or Safety Squat Barbell)
    4 sets of 8 reps

  3. Cable Lat Pulldown or Pullovers (Functional Trainer)
    3 sets of 12 reps

  4. EZ Bar Bicep Curls
    3 sets of 10-12 reps

  5. Face Pulls (Cable Machine)
    3 sets of 15 reps

  6. Adjustable Dumbbell Hammer Curls
    3 sets of 12 reps

Progressive Overload Strategy

  • Gradually increase the weight or reps every 1-2 weeks.

  • Focus on form to avoid injury.

  • Rest 60-90 seconds between sets.

  • Track your workouts consistently.