Minimal kit, max results

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

Follow the workouts as described in the previous pages for four weeks, then use the progressions below to make things harder. This will ensure your fitness and muscle building progress and will allow you to use the workouts for a complete 12-week plan

Target your arms and abs with this quick, effective dumbbell workout that will blitz your upper body