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.

We specifically selected our equipment 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.

For progressive overload, it is important that you stick to an exercise long enough to perfect the form, as proper form is how you get the results you are after. You should also start with a light enough weight that you are able to hold proper form for each rep. Once you feel comfortable and confident with that move, you can add more weight. The weight you start with should be challenging enough that you cannot complete the max number of reps. Example, if your program states 8-12 reps, you should not be able to complete more than 12 reps. If you can, you should increase the weight.

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 (Glute Focus)

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

Tip: Anytime you are working glutes, be sure to tuck your pelvis during the - especially if you feel it in your lower back.

  • Warm-up: 5-10 minutes light cardio + dynamic hip/leg mobilizations - ensure to stretch your hip flexors.

Workout:

  1. Hip Thrust (Hip Thrust Platform)
    3 sets of 8-12 reps
    (Your legs should be at a 90 degree angle at the top of the move - experiment with foot placing until you really feel your glutes engaged at the top of the move)

  2. Single Leg RDLs (elevated working leg - just stand on a plate)
    3 sets of 10-12 reps (per leg)

  3. Hip Adductor Machine
    3 sets of 15 reps

  4. Banded Lateral Walks
    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

  • Perform every movement to failure (failure means you can no longer complete the exercise while holding proper form)

  • Focus on form to avoid injury.

  • Rest 60-90 seconds between sets.

  • Track your workouts consistently.