Workout with Claude Code 💪
Build strength and muscle in about 25 minutes, three times a week.
I got tired of going to the gym, so I decided to use Claude Code to create a workout routine I could do at home.
This is the routine I've been using to build strength and muscle. It's simple, you don't need a gym membership, and it takes only a few pieces of equipment.
The program is two full-body workouts, Workout A and Workout B, which you alternate three times per week.
Why I like it
- Simple: just four exercises per workout.
- Efficient: about 25 minutes per session, including the warm-up.
- Convenient: no commute to the gym, and very little equipment.
- Balanced: works your chest, back, shoulders, arms, and legs.
- Progressive: you track your sets, so you can see yourself getting stronger.
How the program works
Alternate between Workout A and Workout B. Aim for three sessions per week, with a rest day between workouts.
Then repeat. Each workout starts with a 3-minute warm-up, followed by four exercises. Each workout has a one-page printable sheet with the plan and a log for your weights and reps.
⏱️ Rest timer: Start a timer on your phone and use the lap feature to time your 90-second breaks between sets.
Workout A
Chest, back, legs & shoulders| Time | Exercise | Sets × reps | Rest / notes |
|---|---|---|---|
| 0–3 min | Warm-up | — | 10 squats, arm circles, 10 easy push-ups, 10 light DB presses |
| 3–9 min | DB Bench Press | 3 × 8–12 | ~90 sec between sets |
| 9–15 min | One-Arm DB Row | 3 × 8–12 / side | Left → right → rest 60–90 sec |
| 15–22 min | Bulgarian Split Squat | 3 × 8–12 / leg | Left → right → rest 60–90 sec |
| 22–25 min | DB Lateral Raise | 2 × 12–20 | 45–60 sec between sets |
Workout B
Legs, shoulders & arms| Time | Exercise | Sets × reps | Rest / notes |
|---|---|---|---|
| 0–3 min | Warm-up | — | 10 squats, hip hinges, arm circles, 10 light DB RDLs |
| 3–9 min | DB Romanian Deadlift | 3 × 8–12 | ~90 sec between sets |
| 9–15 min | DB Overhead Press | 3 × 8–12 | ~90 sec between sets |
| 15–22 min | Goblet Squat | 3 × 8–12 | ~90 sec between sets |
| 22–25 min | DB or Band Curl | 2 × 10–15 | 45–60 sec between sets |
The key: progressive overload
The goal is to challenge your muscles a little more as you get stronger. Rest long enough between sets that your muscles give out before your lungs do.
Effort rule: End each working set with about 1–3 good reps left. If you could easily do 5 more reps, increase the weight. Good form comes first.
Progression: Stay at the same weight until you can hit the top of the rep range on every set with good form. For example, with 40 lb on the bench press: 10/9/8 → 11/10/9 → 12/12/12 → increase the weight.
You don't need to train to total exhaustion or feel sore the next day to make progress. Write down every working set, and next time try to add a rep or go up in weight once you've earned it.
Equipment
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Here's everything I use. You don't need all of it to get started: a set of dumbbells and something sturdy to press from will cover most of the program.
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BowFlex SelectTech adjustable dumbbells (pair) The core of the program. One pair covers a wide range of weights, so you can keep progressing.
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Fixed dumbbells: 2 × 25 lb and 2 × 35 lb Handy for the weights you use most, so you don't have to keep re-dialing the adjustables.
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Stackable step bench A sturdy platform for bench presses, rows, and Bulgarian split squats.
- Step platform with 2 risers
- Additional risers: order two sets so you can stack 4 risers front and back
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Padded interlocking floor tiles Protect your floor and give you a stable, comfortable surface.
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Brother laser printer For printing the workout sheets above.
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Binder clips Keep your workout logs together.
A few tips
Consistency matters more than perfection. Missing an occasional workout isn't a problem. Just pick up where you left off.
Start with weights you can control comfortably, focus on good technique, and increase the difficulty gradually.
The best workout is one you enjoy and can stick with for months, not just a few weeks.