Warmup 5 minutes
4 strength exercises
1 to 2 sets per exercise
10 to 15 reps per set
8 total sets


First, you DO NOT need to follow our workouts in order to participate in the XP FITNESS app. Unlike many other fitness Apps, you will not be logging or recording your actual workout into this App.  We have made a series of strength training routines available to download and print but these workouts are just an optional resource. We hope you take ownership of your strength program by coming up with your own plans, following a plan from another source, or hiring a trainer to help you. That said, to keep our competition fair and promote responsible training, the program you decide to follow DOES need to meet our minimum criterion.   

An XP Fitness Strength program must consist of resisted isolation or compound exercises that are performed in a series of repetitions or 'reps' for 1 or more sets; a rest period of between 30sec and 2 min is typically taken between sets. This traditional strength training style is the safest and most effective way to develop strength and improve muscle tone.  You can use strength machines, free weights, bands, or body weight to perform the exercises. At-home video workouts won't do the trick so join your nearest highly reviewed gym and get ready to pump some iron.