MuscleSquad

Workout Guides

Here at MuscleSquad, we want to ensure that all our customers get the most out of their fitness equipment purchase. That’s why our 'Muscle Consultants' (yes, they take their role seriously and have the t-shirts to prove it!) are always working hard to keep our community informed with varied exercise plans, detailed descriptions of specific exercises and general weight loss tips.

You don't even need to be a customer to benefit from our website - we offer our content and advice freely to help anyone who wants to get fit and to achieve specific goals. Our 'Muscle Consultants' work around the clock to come up with exciting new ways to train with your equipment, each focusing on their area of speciality, so that you never get bored or lose the motivation to see results!

Workout Plans

Barbell Workout

Barbell training is one of the best ways to get fit. If your goals involve getting stronger, adding muscle mass, maintaining strong bones as you age, or increasing sports performance, this training might be the best tool to meet them.

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Hitting your biceps and triceps

We need to work all of the muscles in the arms, our triceps are a bigger muscle group than our biceps but are often missed. This plan is designed to get you burning fat and building muscle. Keep an eye out for Intensifiers, a more advanced version of the exercise using additional equipment.

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Crunching your core

Training your core muscles helps improve your stability, leading to better balance and posture. This plan is a little more than a few sit ups, hitting those muscles deep inside your core to build strength and power. Keep an eye out for Intensifiers, a more advanced version of the exercise using additional equipment.

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Live, laugh, lunge

Frequently offered but commonly under-appreciated, the lunge is a staple of training plans for most avid gym users and personal trainers alike. There are so many fitness benefits to performing this exercise that we just had to tell you about it. First, the lunge hits some serious muscle groups: the quads, glutes, and hamstrings all feel the burn. If you’re looking to add muscle mass, these are the areas where you want to add it - especially if you’re working to tone up your butt! Additionally the weight loss potential of working these large muscles is fantastic.

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Stretch with a Gymball

If you’re looking for a new piece of equipment for your home gym that can offer a complete body workout like no other, look no further than MuscleSquad’s Gymball. When used correctly, the Gymball can promote a total body transformation all on its own thanks to a unique design that targets the core regions of the body. The instability of the ball means that many exercises will need constant muscle correction which, in the long term, will help you to get more out of your Gymball workouts.

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Adjustable Bench Plan

Use our adjustable bench to really flex your routine. This plan targets the key muscle groups - legs, chest, back, shoulders, biceps and triceps. This plan gives you 6 exercises to get started with, but there are many more.

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Adjustable Dumbbells Plan

The most important benefit of dumbbell exercises is that along with strengthening the main muscle, it gets you input from other vital stabilising muscles as well. Use your adjustable dumbbells to dial up and down the weight, building increased strength over time. The following exercises target a number of key muscles - legs, shoulders, chest, back, biceps and triceps.

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Barbell Plans

Barbell training is one of the best ways to get fit. If your goals involve getting stronger, adding muscle mass, maintaining strong bones as you age, or increasing sports performance, this training might be the best tool to meet them.

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Gym Ball Plans

Besides developing good overall muscle tone for your entire body, the ball provides numerous other benefits that range anywhere from rehabilitating back, hip, and knee injuries to delivering a powerful workout to improve core stability, posture, and muscle balance.

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Kettlebell Plans

Kettlebells are used for explosive workouts that combine strength training, cardiovascular fitness while strengthening your core and improving flexibility. Their numerous benefits include strength gain, endurance, flexibility and weight loss.

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Neoprene Dumbbell Plans

The most important benefit of dumbbell exercises is that along with strengthening the main muscle, it gets you input from other vital stabilising muscles as well. Use your neoprene dumbbells in comfort gradually increasing in weight, building strength over time.

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Resistance Band Plans

As the name suggests, resistance bands provide resistance to a regular bodyweight workout and make it extra challenging. When you’re training your upper body, adding resistance band exercises can help engage all of your major muscle groups from shoulders to back, and chest to biceps. Plus, they’re lightweight, affordable and portable.

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Slamball Plans

The slam ball allows for exercises, ranges of motion, and movement speeds that cannot be obtained with gym equipment like barbells, dumbbells and kettlebells. Slam balls are also effective for athletic training because they improve muscle mass, cardiovascular endurance and hand-eye coordination

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Tri Grip Plate Plans

A weight plate can be used for strength training, endurance work, flexibility, balance and injury prevention. For the following all you need is one weight plate. At first, use the same weight plate for all six exercises, but as you get stronger, add heavier weights for some of the exercises.

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