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Bells of Steel

All-In-One Trainer - Boulder Shoulders
Coach: Aleesha
Workout Time: 35–45 minutes

Boulder Shoulders is a deltoid-focused strength and hypertrophy session built specifically for the Bells of Steel All-In-One Trainer, combining a pressing strength anchor with cable-driven accessory work to build round, capped shoulders. It is designed for lifters who want a time-efficient upper-body session that targets all three heads of the shoulder—front, side, and rear delts—while keeping the joints happy through smart warm-up prep and controlled, high-quality reps.

Programmed by Coach Aleesha

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All-In-One Trainer - Boulder Shoulders

Block 1

Coach: Aleesha

Workout Time: 35–40 minutes per session

This 6-week, beginner-friendly “Lift & Leave” program is built exclusively for the Bells of Steel All-In-One Trainer using only the attachments it ships with—nylon handles, lat pulldown bar, and short straight bar. 

It’s designed for busy parents who need an efficient, no-friction routine: three focused workouts per week, minimal setup between movements, and clear progressions that deliver results without draining time or energy.

Main lifts are performed with a controlled tempo—slow on the way down, a brief pause, and a smooth, deliberate lift with a squeeze at the top—helping you get more out of each rep without needing heavy weights or long sessions.

Every session is structured to build strength, muscle mass, confidence, and consistency while fitting seamlessly into real life.

Programmed by Coach Aleesha

All-In-One Trainer

Quick Workout

Full Body

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All-In-One Trainer - Lift & Leave Program

This block teaches fundamental All-In-One Trainer movements with simple setups and manageable intensity so you can build confidence quickly.

Block 1 (Weeks 1-3) – Learn

This block increases intensity and tightens progressions to help you develop strength and consistency without overwhelming time or complexity.

Block 2 (Weeks 4-6) - Load

Learn Kettlebells - Series 1
Coach: Damir & Aleesha
Workout Time: 25–35 minutes per session

Learn the Kettlebell (Series 1) is a beginner-friendly program designed to teach the core kettlebell patterns in a short, repeatable format that fits easily into a busy week. Using just a single kettlebell, each session combines a joint-friendly mobility warm-up with simple, timed intervals of swings, halos, around-the-body work, and modified sprawls so newer lifters can focus on learning positions, breathing, and pacing rather than chasing heavy loads. It is ideal for lifters who are new to kettlebells or coming back after time off and want to build confidence with the basics without feeling overwhelmed by complex sequencing.

Across the series, workouts repeat the same small group of movements while gradually layering on progressions. The circuits are time-based rather than rep-based, helping lifters auto-regulate effort while keeping sessions efficient and easy to follow. The result is a structured, low-friction introduction to kettlebell training that builds conditioning, coordination, and fundamental technique, setting the stage for more advanced work in future series.

Programmed by Coach Damir

Kettlebell

Beginner

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Learn The Kettlebell - Series 1

Series 1 of “Learn the Kettlebell” focuses on building solid fundamentals—swing, halo, around-the-body, and controlled sprawl variations—using repeatable circuits so lifters can groove technique, learn safe modifications, and gradually progress week to week

Learn Kettlebells - Series 1

Learn Kettlebells – Series 2
Coach: Damir & Aleesha 
Workout Time: 25-35 minutes per session

Learn Kettlebells – Series 2 is the natural next step after Series 1, shifting from basic patterns into controlled single-kettlebell strength chains built around the clean, strict press, windmill, and front squat. It is designed for lifters who are comfortable with fundamental swings and positioning and are ready to link movements together, build better overhead control, and develop full-body strength and conditioning with one bell in a small home or garage space.

Programmed by Coach Damir

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Learn The Kettlebell - Series 2

Learn Kettlebells (Series 2) builds on the foundations from Series 1 by teaching single-bell strength chains—clean, press, windmill, and front squat—first as individual drills and then as flowing complexes so lifters can link movements together smoothly and safel

Learn Kettlebells - Series 2

Dumbbell & Bench - Leg Builder
Coach: Aleesha
Workout Time: 35–45 minutes per session

Dumbbell & Bench Leg Builder is a lower-body strength and hypertrophy session designed for lifters who want an effective leg day with minimal equipment—just a pair of dumbbells and a bench. Legs get it!

Programmed by Coach Aleesha

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Dumbbell & Bench - Leg Builder

Coach: Mo

This six-week program uses kettlebells (Bells of Steel) and bodyweight exercises to build full-body strength and conditioning. Kettlebell workouts engage multiple muscle groups simultaneously, providing a dual benefit of strength training and cardiovascular conditioning. 

The unstable nature of kettlebell movements also challenges your core stability and can improve flexibility and mobility

Programmed by Coach Mo

Conditioning

Endurance

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Kettlebell MetCon Program

6 Week Program

Coach: Mo

This is a workout for time, designed to test your strength endurance and engine. Expect your legs to fatigue from the bike and your heart rate to spike then you’ll be lifting under pressure. Enjoy.

Programmed by:  Coach Mo

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Air Bike and Dumbbells

Newbie Gainz – Dumbbell & Bench
Coach: Aleesha
Workout Time: 35–45 minutes per session

Newbie Gainz – Dumbbell & Bench is a 6-week, beginner-friendly strength and muscle building program built around a single adjustable bench and a set of dumbbells, using simple setups to train the whole body in a home or garage space. It is designed for lifters who are new to structured training—or returning after time off—and want a clear, confidence-building plan that feels manageable alongside work, family, and everyday life. 

Training is organized into two three-week blocks: Block 1 (Weeks 1–3), “Foundations,” focuses on technique, slightly higher reps, and moderate loads so beginners can master core dumbbell patterns and build consistency, while Block 2 (Weeks 4–6), “Building” keeps the same key movements but gradually increases intensity with heavier dumbbells and a bit more total work. A straightforward RPE framework based on reps in reserve keeps most sets in the RPE 6–7 range, and primary lifts use a controlled 3:1:2:1 tempo to reinforce form, improve mind–muscle connection, and prevent rushed, sloppy reps.

Programmed by Coach Aleesha

Dumbbells

Adjustable Bench

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Dumbbell & Bench - Newbie Gainz Program

This block builds your foundation by finding the right starting weight, learning the main movement patterns, and dialing in form

Block 1 (Weeks 1-3) - Foundations

This block builds on those movement patterns with slightly heavier dumbbells and more total work, focusing on progressing strength and muscle by adding load (or reps/tempo) while keeping your technique crisp

Block 2 (Weeks 4-6) - Building

Functional Trainer - Back Attack
Coach: Aleesha
Workout Time: 35–45 minutes

Back Attack is a pull-focused strength and hypertrophy session designed to build a wider, thicker back using a simple, effective combination of exercises solely with the Bells of Steel Functional Trainer. 

It is ideal for lifters who want a time-efficient upper-body session that targets the major back muscles—lats, mid-back, and rear delts—while reinforcing strong shoulder positioning and clean pulling mechanics.

Programmed by Coach Aleesha

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Functional Trainer - Back Attack

Coach: Mo
Workout Time: 20–35 minutes per session

This beginner-friendly, 4-week weighted vest program builds strength, endurance, and conditioning using only your Bells of Steel weighted vest. 

Each session focuses on bodyweight fundamentals while gradually increasing difficulty so you can safely adapt to training with added load. 

The weekly structure balances lower body, upper body, and full-body conditioning to help you develop control, stamina, and confidence without overwhelming volume.

Programmed by Coach Mo

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conditioning

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Weight Vest Sweat

Build strength, improve cardio endurance, increase calorie burn, and enhance movement efficiency with added resistance.

4 Week Program

Coach: Mo 
This session is designed as a quick strength and conditioning workout. You’ll start with tempo back squats, as tempo work is highly effective for building Control and strength. 

This is followed by a classic 5×5 bench press to focus on pure strength. Finally, the session finishes with an AMRAP piece to challenge your engine and conditioning.

Programmed by Coach Mo

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Rack, Bench & Barbell

Booty Builder – Soft Glute Bench
Coach: Aleesha
Workout Time: 30–45 minutes per session

This is a 4-week, glute-focused program designed for beginner lifters who want a clear, repeatable plan using the Bells of Steel Soft Glute Bench, resistance bands, and ankle straps.

The program is built around key lower-body movement patterns—squat, hinge, lunge, bridge/thrust, and abduction—so you can develop proper technique and strong glute activation. Because this is a banded and bodyweight-based program, the focus is on improving movement quality, mind-muscle connection, and time under tension to support glute development.

While resistance is more limited compared to traditional weight training, this program helps you build a solid foundation by reinforcing effective glute-building patterns and positions—setting you up to progress more easily into heavier loading later on.

Each week includes two lower-body sessions with simple, time-efficient progressions: one workout emphasizes hip thrust strength and foundational patterns, while the second focuses on unilateral work and higher-rep “pump” sets to build stability and shape.

Progression comes from increasing reps, adjusting band tension, and improving control and range of motion—making this program approachable, effective, and a great entry point into glute-focused training.

Programmed by Coach Aleesha

Soft Glute Bench

Glute Program

Hypertrophy

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Soft Glute Bench - Booty Builder Program

These next 4 weeks will reinforce the main movement patterns—squat, hinge, lunge, bridge/thrust, and abduction—designed to build stronger, rounder glutes through progressive band tension, reps, and control--strictly using the Soft Glute Bench

Peach Progressions

All-In-One Trainer - Chest Density
Coach: Aleesha
Workout Time: 35–45 minutes

Chest Density is a push-focused strength and hypertrophy session designed to develop stronger, fuller pecs using a simple, effective combination of standing and cable-based movements solely with the Bells of Steel All-In-One Trainer (no bench required).

It’s ideal for lifters who want a time-efficient upper-body workout that targets the chest through multiple angles—pressing and fly variations—while also reinforcing core stability, controlled range of motion, and clean shoulder-friendly mechanics.

Programmed by Coach Aleesha

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All-In-One Trainer - Chest Density

Coach: Mo
Workout Time: 30–35 minutes per session


This 4-week program is designed for beginners to intermediates to build strength and conditioning using only a barbell and plates. 

3 workouts per week (e.g. Monday, Wednesday, Friday), with rest or light activity on off days. Three full-body sessions per week provide frequent stimulus while allowing recovery for beginners 

Programmed by Coach Mo ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

Barbell

Strength

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Barbell and Plates Only - Strength + Conditioning Program

WEEK 1 (BASELINE), WEEK 2 (BUILD) WEEK 3 (PUSH) WEEK 4(PEAK / TEST)

Coach: Mo

This is a MetCon-style workout that combines the Bells of Steel Blitz Magnetic-Resistance Manual Treadmill with a kettlebell for a true full-body training session.

The workout is primarily focused on conditioning building the ability to move well under fatigue, while breathing hard and sweating through intense effort.

Get ready to push your engine and stay sharp through every rep.

Programmed by Coach Mo

Blitz Treadmill and Kettlebell

Cable Tower - Boulder Shoulders
Coach: Aleesha
Workout Time: 35–45 minutes

Boulder Shoulders is a deltoid-focused strength and hypertrophy session built specifically for the Bells of Steel Cable Tower, combining a pressing strength anchor with cable-driven accessory work to build round, capped shoulders. It is designed for lifters who want a time-efficient upper-body session that targets all three heads of the shoulder—front, side, and rear delts—while keeping the joints happy through smart warm-up prep and controlled, high-quality reps.

Programmed by Coach Aleesha

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Cable Tower - Boulder Shoulders

Lift & Leave – Dumbbell & Bench
Coach: Aleesha
Workout Time: 35–45 minutes per session

Lift & Leave is a 6-week, dumbbell-and-bench program designed for those ready to move beyond the basics and train with more intensity—without sacrificing efficiency. Built for small home or garage spaces, it delivers a streamlined, full-body approach using minimal equipment and smart exercise pairings.

Designed with busy parents in mind, the program uses three focused workouts per week with quick setups, low-friction transitions, and purposeful supersets to keep sessions moving. Training is split into two three-week phases: Block 1 “Learn” reinforces technique, control, and consistency across foundational patterns like presses, rows, squats, and hinges, while Block 2 “Load” builds on that foundation by increasing intensity, volume, and overall training demand.

All primary lifts follow a controlled 2:1:2:1 tempo (2 seconds down, 1-second pause, 2 seconds up, 1-second squeeze), helping maximize time under tension, improve movement quality, and make moderate loads more effective.

Two days focus on structured strength work using supersets at higher effort levels (around RPE 7–8), while the third day shifts into a full-body strength and conditioning circuit, adding a cardiovascular challenge and increasing overall training density. This combination supports strength, muscle development, work capacity, and core stability—all within a time-efficient format.

Each 35–45 minute session is designed to build strength, confidence, and consistency, with simple progressions, clear RPE guidance, and repeatable structure. The result is a practical, no-fluff program you can run on autopilot: train hard, stay efficient, and get back to the rest of your day!

Programmed by Coach Aleesha

Dumbbell

Flat Bench

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Dumbbell & Bench - Lift & Leave Program

This block focuses on consistent main movement pattern practice with moderate loads, controlled tempo, and simple dumbbell-and-bench setups so lifters can refine technique and build a reliable, progressive training routine

Block 1 (Weeks 1-3) - Learn

This block keeps the same core movement patterns but gradually increases weight and intensity, guiding lifters to work closer to challenging RPE targets while maintaining the form and consistency built in Block 1

Coach: Mo

This is a 30-minute EMOM-style workout featuring 4 different stations with built-in rest.

This interval-based format helps improve your aerobic capacity, builds conditioning, and teaches you how to pace your effort throughout the session.

We’re combining the Bells of Steel Blitz Air Bike with kettlebell movements like push presses and swings to create a challenging full-body workout. Enjoy!

Programmed by Coach Mo

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Blitz Air Bike & Kettlebell

Coach: Mo
Workout Time: 30–45 minutes per session

This is a 6-week barbell-based program designed to rebuild strength while reintroducing conditioning in a controlled, sustainable way. 

Training runs three days per week with rotating squat, deadlift, and hip thrust emphases, combining structured main lifts, targeted accessories, and short Metcon finishers. 

Progression is managed through RPE-based loading, built-in warm-up sets, and a planned pivot and reload phase to support recovery. 

Optional kettlebell, dumbbell, and bodyweight alternatives are included to keep the program flexible while maintaining intent.

Bench

Rack

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Back In Rack MetCon I

Week 1 - 4 -  Build

Coach: Christine Castro Chan
Workout Time: 55–75 minutes per session

This 6-week beginner powerlifting program builds strength and confidence across three sessions per week, focusing on the squat, bench press, and deadlift with structured progressions and technique-first coaching.

Learn the big three, build confidence, and add weight to the bar without frying your nervous system in week one.

Each workout includes a guided warm-up plus warm-up sets, working sets, and targeted accessories to reinforce bracing, stability, and strength in the positions that matter most for powerlifting.

The result is a sustainable plan that helps new lifters progress safely, recover well, and carry momentum into future training cycles.

Programmed by Coach Christine Castro Chan

Glute Ham Slider

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Six Weeks to Strength: Beginner Powerlifting Program

Block 1 (Weeks 1-2) - Building Phase

Block 2 (Weeks 3-4) - Strength Phase

Block 3 (Week 5) - Exposure Phase

Block 4 (Week 6) - Deload Phase

All-In-One Trainer – Ultimate Arm Pump
Coach: Aleesha
Workout Time: 30–40 minutes

Ultimate Arm Pump is a biceps and triceps focused hypertrophy session built specifically for the Bells of Steel All-In-One Trainer, using cable-based supersets to drive high-quality volume, strong mind–muscle connection, and serious arm pump in a time-efficient format. 

This workout alternates elbow flexion and extension patterns to maximize local fatigue while managing joint stress, making it ideal for experienced lifters looking to grow their arms without excessive loading or long rest periods.

Programmed by Coach Aleesha

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All-In-One Trainer - Ultimate Arm Pump

Soft Glute Bench – Newbie Gainz
Coach: Aleesha
Workout Time: 30–45 minutes per session

Newbie Gainz is a 4-week, beginner-friendly full-body program built around the Bells of Steel Soft Glute Bench. It uses a combination of bodyweight and banded movements to provide a simple, repeatable, and time-efficient training plan that requires minimal equipment.

Sessions focus on developing the key movement patterns—push, pull, squat/lunge, hinge/bridge, and core stability—while reinforcing proper technique, target muscle activation, and control using the bench as the primary training tool. The emphasis is on building strong movement foundations, improving body awareness, and increasing confidence in each exercise.

The program follows a consistent three-day weekly split: Day 1 Upper Body, Day 2 Lower Body, and Day 3 Full Body. Progression is straightforward and beginner-friendly, driven by small increases in reps, improved control, and greater range of motion over time.

Supersets are incorporated for efficiency, helping keep workouts within 30–45 minutes while still allowing for quality movement and proper form.

The result is a well-rounded program that supports strength, muscular endurance, stability, and coordination—making it an ideal starting point for those new to training or easing back into a routine without the need for a full gym setup.

Programmed by Coach Aleesha

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Soft Glute Bench - Newbie Gainz Program

Build a strong foundation by learning the key movement patterns and mastering hip thrust mechanics on the Soft Glute Bench while gradually adding reps each week for confidence and consistency

4 Week Full-Body Foundations

Dumbbell & Bench – Ultimate Arm Pump
Coach: Aleesha
Workout Time: 30–40 minutes

Ultimate Arm Pump is a high-volume biceps and triceps hypertrophy workout built around dumbbells and an adjustable bench, designed to deliver maximum arm stimulus with minimal equipment. 

This session uses strategic supersets, controlled loading, and varied arm positions to create high levels of muscular tension and metabolic stress—driving a deep, sustained arm pump without relying on machines or excessive weight.

Programmed by Coach Aleesha

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Dumbbell & Bench - Ultimate Arm Pump

Coach: Mo

12-Minute Descending Ladder Workout

This is a descending ladder-style workout designed to challenge both strength and conditioning. You’ll build 
raw power through the deadlifts, then transition 

immediately into explosive movement with burpee box jumps. As the reps decrease, the intensity stays high, pushing you to move efficiently while under fatigue. 

The goal is to develop strength, power, and overall conditioning within the 12-minute time cap.

Programmed by:
Coach Mo

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Barbell, Plates and Plyo Box

Flex Appeal
Coach: Aleesha 
Workout Time: 60-70 minutes per session

Flex Appeal is a 6-week, hypertrophy-focused cable program built specifically for the All-In-One Trainer and adjustable Bench, with four structured workouts per week. It is designed for home and garage lifters—especially busy professionals and parents—who want a clear, repeatable plan to add muscle using one main training station. 

Training is organized into two three-week blocks: Block 1 (Weeks 1–3) uses slightly higher reps, moderate loads, and an emphasis on learning setups and “chasing the pump,” while Block 2 (Weeks 4–6) keeps the same core movements but drives progression with heavier cable settings and higher intensity. A simple RPE guide based on “reps in reserve” keeps most working sets in the RPE 7–9 range, and all primary lifts are performed with a 3:1:2:1 tempo to control the eccentric, add a brief pause, and emphasize a strong contraction without rushing the reps.

Each week follows a consistent upper/lower layout: Day 1 Push (chest/shoulders/triceps), Day 2 Legs  + Core A, Day 3 Pull (back/biceps), and Day 4 Legs + Core B, with the remaining days dedicated to rest, mobility, or steady-state cardio. All main work is performed on cables with the bench used for support where needed. The result is a streamlined, progression-based hypertrophy plan that makes full use of the All-In-One Trainer and Bench without requiring additional equipment.

Programmed by Coach Aleesha

Hypertophy

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All-In-One Trainer - Flex Appeal Program

This block is all about chasing big pumps with moderate loads and higher reps, hitting each muscle group 2x per week. You’ll build a foundation of strength and muscle while staying a few reps shy of failure to dial in form.

Block 1 (Weeks 1-3) - Nail Technique, Build Volume

This block leans into heavier loading, gradual rep increases and pushing your sets closer to true fatigue. The result is denser, more defined muscle.

Block 2 (Weeks 4-6) - Increase Intensity

Newbie Gainz
Coach: Aleesha
Workout Time: 35–45 minutes per session

Newbie Gainz is a 6-week, beginner-friendly strength program built specifically for the Bells of Steel All-In-One Trainer using only the stock attachments (nylon handles, lat pulldown bar, and short straight bar). It’s designed for lifters who are new to structured training—or returning after time off—and want a simple, confidence-building plan that fits into a busy schedule without feeling overwhelming.

Training is organized into two three-week blocks: Block 1 (Weeks 1–3) “Learn” focuses on technique, slightly higher reps, and moderate loads so you can master the machine and build consistency, while Block 2 (Weeks 4–6) “Grow” keeps the same core patterns but nudges intensity up with heavier cable settings and a bit more work. A simple RPE framework based on “reps in reserve” keeps sets in the RPE 6–7 range so beginners train hard enough to progress while still managing fatigue and form.

Each week follows a straightforward 3-day structure: one Upper Body day, one Lower Body day, and one Full Body day that ties everything together, with short warm-ups and efficient exercise pairings to keep sessions under 45 minutes. The result is a streamlined, repeatable program that helps you get comfortable on the All-In-One Trainer, build full-body strength, and unlock those classic “newbie gainz” without needing any extra equipment.

Programmed by Coach Aleesha

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All-In-One Trainer - Newbie Gainz Program

This block introduces you to the All-In-One Trainer with simple, repeatable movements, moderate loads, and higher reps so you can build confidence, coordination, and consistency.

This block keeps the same core exercises but adds a bit more load and effort, helping you turn those new skills into real strength and muscle “newbie gainz.”

Block 2 (Weeks 4-6) - Grow

All-In-One Trainer - Back Attack 
Coach: Aleesha 
Workout Time: 35–45 minutes 

Back Attack is a pull-focused strength and hypertrophy session designed to build a wider, thicker back using a simple, effective combination of exercises solely with the Bells of Steel All-In-One Trainer. It is ideal for lifters who want a time-efficient upper-body session that targets the major back muscles—lats, mid-back, and rear delts—while reinforcing strong shoulder positioning and clean pulling mechanics. 

Programmed by Coach Aleesha

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All-In-One Trainer - Back Attack

Coach: Mo
Schedule: 3 Days / Week + Optional Day
Session Length: ~30 min

This four-week program is designed to build strength endurance, boost conditioning, and develop a rock-solid core, using only a Bells of Steel sandbag. Sandbag training is highly effective for full-body workouts that enhance strength, stability, and cardiovascular fitness. 

The shifting sand weight engages multiple muscle groups and forces your stabilizer muscles (especially the core) to work harder to maintain balance. 

In other words, one sandbag can be a complete home gym, letting you train strength and cardio even in a small space.

Programmed by: Coach Mo

Sandbag

Core

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Sandbag Program

Week 1 (Build) Week 2 (Slight Volume & Intensity Increase) Week 3  (Increase Intensity) Week 4 (Peak Week)

Coach: Mo

Full-Body Pull-Push Conditioning Workout

This is a well-balanced pull-push workout that combines the rowing machine with dumbbell push presses. The rower targets your pulling muscles and 

builds cardiovascular endurance, while the push presses develop upper-body strength and power. Together, they create a full-body workout focused on 

endurance, strength endurance, and overall conditioning.

Programmed by: 
Coach Mo

Blitz Air Rower and Dumbbells

Coach: Mo

This program is designed for Absolute Beginners. The goal is not exhaustion or weight loss, but building strength, confidence, and resilience in a safe, repeatable way.

Sessions are intentionally short (≤30 minutes) and built around fundamental movement patterns:
Squat-Hinge-Push-Pull- Core -Carry

These movements directly support daily life: lifting children, getting up and down from the floor, carrying
groceries, and moving without pain or fear.

Progression is gradual and conservative. Every workout should feel challenging but manageable, finishing with energy left in the tank. 

If life stress or fatigue is high, reducing volume is encouraged. 
Consistency >
intensity.

Programmed by Coach Mo

Bodyweight

4-Week Bodyweight Program

Coach: Aleesha

Workout Time: ~35 minutes per session

Chest Density is a streamlined upper-body strength and hypertrophy workout designed to build pressing power and chest development using only dumbbells and an adjustable bench. 

Programmed by Coach Aleesha

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Dumbbell & Bench - Chest Density

Coach: Mo
15-Minute Lower-Body Conditioning Workout

This is a 15-minute time-capped conditioning piece with a lower-body emphasis. The workout starts on the bike to quickly build fatigue and elevate your heart 

rate. From there, you transition into core work to challenge midline stability, before finishing with weighted box step-ups to develop lower-body strength 

endurance. The focus is on maintaining consistent effort while managing fatigue across all movements.

Programmed by:
Coach Mo

Blitz Air Bike, Dumbbells, Plyo Box

Coach: Aleesha

Workout Time: ~35 minutes per session

This workout is focused on lower-body strength and hypertrophy built around the Pandemonium Squat machine. This session targets quads, glutes, hamstrings and calves through controlled tempo, unilateral work, and extended time under tension. 

Expect a challenging but efficient leg day that emphasizes quality reps, joint-friendly positioning, and a serious burn. Legs will know what happened.

Programmed by Coach Aleesha

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Pandemonium Squat - Leg Builder

Coach: Mo

15-Minute Full-Body Strength & Conditioning Workout

This is a fast-paced, full-body session designed to build both strength and conditioning. The workout begins on the rowing machine to elevate your heart 

rate and create early fatigue. From there, you transition into high-skill movements, combining barbell thrusters for total-body power with gymnastic pull-ups to 

develop upper-body strength and control. The goal is to maintain intensity and movement quality under fatigue.

Programmed by:
Coach Mo

Blitz Air Rower, Barbell, Pull up Bar

Chest Expander – Upper Body Builder
Coach: Aleesha
Workout Time: 30–35 minutes

Upper Body Builder is a balanced strength and hypertrophy session built specifically for the Bells of Steel Chest Expander, pairing push-ups with targeted expander movements to develop the chest, back, shoulders, and arms in one efficient workout. 

The session blends compound push and pull work with unilateral accessory exercises to improve muscular balance, control, and upper-body strength anywhere-- without the need for heavy equipment.

Programmed by Coach Aleesha

Chest Expander - Upper Body Builder

Coach: Mo

10-Minute Full-Body Conditioning Burner

This is a short, high-intensity 10-minute workout designed to hit the entire body. You’ll target the posterior chain and legs with deadlifts, build unilateral 

strength and stability through lunges, and elevate your heart rate with up-downs as the primary cardio movement. The goal is to keep moving at a strong, 

steady pace while managing fatigue across all movements.

Programmed by: 
Coach Mo

Welcome to your program! This is a 4-week, rack-and-dumbbell strength program designed to build lean muscle, increase total-body strength, and support sustainable body recomposition. 

It includes three structured sessions per week (Lower Body, Upper Body, and Full Body), built around foundational barbell movements and supportive accessory work.

Main lifts prioritize controlled reps within moderate RPE ranges to reinforce strong movement patterns while gradually increasing either volume or intensity week to week. Accessory work supports muscular balance, joint health, and core stability without unnecessary fatigue. *If unfamiliar with RPE, please refer to the "Ultimate Cheat Sheet" document in the Widget section of your app for a detailed breakdown.

Progress by first increasing the reps performed, then by adding small amounts of weight once you can complete all prescribed reps with solid form and 1–2 reps left in reserve.

Every session is designed to build strength, confidence, and consistency—while fitting realistically into a busy schedule.

Let the gainz begin! :)

Programmed by Coach Aleesha

Strong(h)er Collective

This week is about reinforcing strong movement patterns and building a solid strength base through controlled, foundational lifts. We’ll focus on quality reps, balanced muscle development, and core stability to set you up for confident progression in the weeks ahead.

Foundations

This week, we’re building on the movement patterns established in Week 1 by increasing repetitions to challenge muscular endurance and reinforce strong, consistent technique. The goal is to continue developing strength while improving control, stability, and confidence under slightly higher volume — without sacrificing form.

Progression

This week we begin shifting from volume progression to intensity progression. Reps tighten slightly and loads increase modestly while maintaining strong technical execution. The goal is to lift slightly heavier with confidence while keeping 1–2 reps in reserve.

Intensification

This week we continue progressing load and increasing reps with an RPE 7 of and 8 across all exercises, all while maintaining strict tempo and technical precision. The focus is on executing each lift with control and confidence, challenging yourself with slightly heavier weights or an additional rep while keeping 1–2 reps in reserve for optimal recovery.

Execution With Confidence

Functional Trainer - Boulder Shoulders 
Coach: Aleesha 
Workout Time: 35–45 minutes 

Boulder Shoulders is a deltoid-focused strength and hypertrophy session built specifically for the Bells of Steel Functional Trainer, combining a pressing strength anchor with cable-driven accessory work to build round, capped shoulders. It is designed for lifters who want a time-efficient upper-body session that targets all three heads of the shoulder—front, side, and rear delts—while keeping the joints happy through smart warm-up prep and controlled, high-quality reps. 

Programmed by Coach Aleesha

Functional Trainer - Boulder Shoulders

Kettlebell – Newbie Gainz
Coach: Aleesha
Workout Time: 35–45 minutes per session

Newbie Gainz is a 6-week, beginner-friendly strength & muscle building program designed to help you build confidence and consistency using two kettlebells. Whether you’re new to training or getting back into a routine, this program focuses on simple, effective movements that train your entire body without the need for a complicated setup.

Training is split into two three-week blocks: Block 1 (Weeks 1–3) “Learn” emphasizes learning proper technique, building coordination, and developing control with moderate loads, while Block 2 (Weeks 4–6) “Build” increases intensity with slightly heavier weights and more challenging variations to continue progressing your strength. A simple RPE (reps in reserve) approach keeps most sets in the 6–7 range, allowing you to push yourself while maintaining good form and managing fatigue.

The result is a well-rounded, easy-to-follow program that helps you build full-body strength, improve movement quality, and gain confidence with kettlebells—setting you up to progress while earning those classic “newbie gainz.”

Programmed by Coach Aleesha

Kettlebell - Newbie Gainz

Build a strong full-body foundation with simple, effective upper, lower, and full body workouts focused on control, stability, and proper technique. This phase is designed to develop strength, coordination, and confidence with kettlebell movements.

Learn

Progress your strength and stability with slightly higher intensity and more challenging variations across upper, lower, and full body workouts. This phase builds on your foundation by increasing load and control, helping you develop stronger, more confident kettlebell movement patterns.

Build

Coach: Aleesha
Workout Time: 50-60 minutes per session

Pandemonium Full Body – Upper Body Blaster is a dynamic full-body session built around compound strength work and upper-body hypertrophy. 

This workout challenges both strength and endurance while maximizing training efficiency. Expect a mix of AMRAP sets, supersets, and targeted accessory work to build muscle, improve work capacity, and keep training engaging.

Programmed by Coach Aleesha

Pandemonium - Upper Body Blaster

Flex Appeal
Coach: Aleesha
Workout Time: 60–70 minutes per session

Flex Appeal is a 6-week, hypertrophy-focused program built specifically for the All-In-One Trainer and a flat or adjustable bench, with a barbell incorporated for main compound lifts and select accessories. It's designed for home and garage lifters — especially busy professionals and parents — who want a clear, repeatable plan to add muscle using one main training station. 

Four structured workouts per week follow a consistent upper/lower split: Day 1 Push (chest, shoulders, triceps), Day 2 Legs A (quads, glutes, calves), Day 3 Pull (back, biceps), and Day 4 Legs B (glutes, hamstrings), with the remaining days dedicated to rest, mobility, or steady-state cardio.

All primary lifts follow a controlled 3:1:2:1 tempo — three seconds on the way down, a brief pause, two seconds on the way up, and a squeeze at the top — so every rep is performed with intention.

Training is organized into two three-week blocks that use the same core movements but shift intensity to drive progression in strength and hypertrophy.

All-In-One Trainer, Barbell & Bench - Flex Appeal

These first three weeks are about locking in your movement patterns and building a solid training base. You'll work at moderate intensities with controlled tempos, giving your body time to adapt before pushing heavier loads in the weeks ahead.

Now that your movement patterns are dialed in, it's time to push harder. You'll bump up the RPE targets and add volume where it counts, challenging your body to adapt to heavier loads and longer time under tension.

Adjustable Kettlebell – Leg Builder
Coach: Aleesha
Workout Time: 35–45 minutes per session

Lower Body Builder is a kettlebell-only strength and hypertrophy session designed to build strong, balanced legs with minimal equipment. Using a single adjustable kettlebell, this workout targets the quads, glutes, hamstrings, and calves through a combination of controlled tempo work, unilateral training, and strategic exercise pairing.

With a focus on tempo, positioning, and balance, this workout delivers an effective lower-body stimulus without the need for machines or heavy barbell loading—perfect for home gyms or streamlined training setups.

Programmed by Coach Aleesha

Kettlebell - Leg Builder

Coach: Aleesha
Workout Time: 45–60 minutes

Build-Your-Own Workout – Upper Body is a customizable strength and hypertrophy session designed to help you effectively train your chest, back, shoulders, and arms using the equipment you have available.

This workout is structured around essential upper-body movement patterns—horizontal push, horizontal pull, vertical push, and vertical pull—so you can plug in your own exercises while still following a balanced and effective program. You’ll begin with compound lifts to build strength, then move into accessory work to target muscle growth and support joint health.

This is ideal for lifters who want flexibility without sacrificing structure, making it easy to swap exercises based on equipment, experience level, or personal preference while still getting a complete upper-body workout in.

*This workout is suitable for beginners who want guidance on building balanced workouts, and intermediate lifters who want flexibility while following solid programming principles.

Programmed by Coach Aleesha

Build-Your-Own Workout - Upper Body

Coach: Aleesha
Workout Time: 45–60 minutes

Build-Your-Own Workout – Lower Body is a customizable strength and hypertrophy session designed to help you effectively train your quads, hamstrings, glutes, and supporting lower-body muscles using the equipment you have available.

This workout is structured around key lower-body movement patterns—squat, hinge, and single-leg work—so you can plug in your own exercises while still following a balanced and effective program. You’ll start with a primary compound lift to build strength, then move into secondary and accessory work to target muscle development, improve stability, and reinforce proper movement mechanics.

It is ideal for lifters who want flexibility without sacrificing structure, making it easy to adapt based on equipment, experience level, or personal preference while still ensuring a complete lower-body workout.

Experience Level: Beginner–Intermediate (Advanced users can also use this as a flexible template)

Programmed by Coach Aleesha

Workout App - THUMBNAIL Templates copy 5.png

Build-Your-Own Workout - Lower Body

Coach: Aleesha
Workout Time: 45–60 minutes

Build-Your-Own Workout – Full Body is a structured, customizable session designed to train the entire body in a single workout while allowing you to select exercises based on your equipment, preferences, and experience level.

This workout combines lower-body strength work (squat and hinge patterns) with balanced upper-body pushing and pulling, followed by unilateral training, accessories, and core work. 

It is especially effective for building strength, improving movement mechanics, and developing balanced muscle across the entire body, while still giving you the flexibility to plug in exercises that match your available equipment.

Experience Level: Beginner–Intermediate (Advanced users can also use this as a flexible template)

Programmed by Coach Aleesha

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