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10 Week Mass Building Program: A Full-Body Plan

This 10 week mass building program provides three adaptable full-body workouts and a ten-week progression framework without promising a specific amount of muscle gain.

How to Follow Brooke Mora's Total Body Strength Workout

Brooke Mora's total body strength workout is a coached full-body class on the RitFit M1 PRO that trains legs, push, pull, and core in one session. This guide maps the class block by block with sets...

Smith Machine Workout Routine Plan: A Complete 3-Day Full-Body Program

A smith machine workout routine plan works best as a 3-day full-body split. This guide gives exact sets, reps, rest, weight selection, and progression for beginner to intermediate lifters.

Dumbbell and Machine Exercise Combinations for a Home Gym

The best dumbbell and machine exercise combinations for a home gym pair a stable machine compound with a free weight finisher. This guide gives region-by-region pairings, weight selection, a 3-day ...

How to Build a Bench Workout That Trains Your Whole Body at Home

A bench workout with an adjustable bench and dumbbells can train every major muscle group in three weekly sessions. This guide covers the push, pull, and lower-body split, starting weights, and how...

How to Build a Bench Workout With One Adjustable Bench

A bench workout uses one adjustable weight bench and a pair of dumbbells to train pressing, rowing, squatting and core patterns in a single full body session. Set the bench flat for the mid chest a...

What Muscles Does Swimming Work? A Full-Body Breakdown

Swimming trains nearly every major muscle group as a low-impact full-body workout. This guide maps which muscles each stroke works and how to keep them strong with dry-land training.

What Does a Rower Workout Do? Muscles Worked and Full-Body Benefits

A rower workout trains your legs, core, back, and arms in one low-impact stroke while building cardio fitness. This guide breaks down the muscles each phase works, correct form, common mistakes, an...

7 Major Muscle Groups Explained: How to Train Your Whole Body at Home

The 7 major muscle groups for strength training are arms, shoulders, chest, back, core, upper legs and glutes, and lower legs. A balanced home gym plan trains each group through pushing, pulling, s...

Smith Machine With Cable System: Complete Home Gym Workout Guide

This guide explains how to use a Smith machine with cable system for full body home gym training, including setup, exercises, workout plans, safety tips, progression, and RitFit model selection.  

Top 10 Must-Do Smith Machine Exercises for Full-Body Gains

Explore the top 10 Smith Machine exercises for a comprehensive full-body workout. From squats and deadlifts to bench presses and shoulder rows, discover how this versatile equipment can enhance you...

5 Simple Home Gym Workouts for Beginners (30-Minute Plan)

A beginner home gym workout routine can train your whole body in about 30 minutes using five compound movements: squats, a shoulder press, deadlifts, glute bridges, and jump rope. This guide covers...