This session – from Gymbox PT Ben Foulis – will target every major muscle group, with the three sections combining for increased mobility, muscle growth, strength, aerobic fitness and muscular endurance

Your guide to the opportunistic winter bulk

Torch fat and build muscle with this hybrid HIIT and lift workout from cover model Joel Freeman

Wellness coach Diego Carrete specialises in helping busy dads get back in shape. His F.I.T Dad programme will help any new dad – or just anyone short on time – to build muscle, lose fat and rebuild their metabolism

Create a base of core and shoulder strength for handstands with this workout from PT Angela Gargano, creator of Pull-Up Revolution

One MH editor took on a month-long curling challenge – 100 reps a day, every day – to see if relentless repetition could finally bring his biceps up to size