Barbell strength training
BODYPUMP
The barbell workout that sculpts and tones your entire body.
What is BODYPUMP?
BODYPUMP is the world's most popular barbell workout. Using a weighted bar and plates you adjust to your own level, you work through music-driven sets targeting every major muscle group: legs, chest, back, shoulders, biceps, triceps and abs. The method is built on the REP EFFECT — high repetitions with moderate weight — to burn fat and build lean, toned muscle without excessive bulk.
The BODYPUMP concept on video
The benefits of BODYPUMP
- Burns up to ~540 kcal in a 55-minute session
- Strengthens and shapes every major muscle group
- Improves bone density and posture
- Fully adjustable weight: suitable for beginners and regulars alike
What a session looks like
- Warm-upGetting the body ready over an upbeat opening track.
- SquatsThe biggest muscles in the body — the legs — with heavy weight.
- ChestBench presses and push-ups on the floor.
- BackDeadlifts, rows and clean & press.
- TricepsExtensions, dips and close-grip push-ups.
- BicepsSlow and pulsing curls, all the way to fatigue.
- LungesUnilateral work for legs and glutes.
- ShouldersPresses and lateral raises.
- AbsCore work and crunches to finish strong.
- Cool-downStretching over one last, calming track.
All BODYPUMP releases
Click a release to see its tracklist and listen to the music.
- BODYPUMP 137 ~55 min
- BODYPUMP 136 ~55 min
- BODYPUMP 135 ~55 min
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- BODYPUMP 22 ~55 min
Gear up for BODYPUMP
Our picks for training at home.
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Frequently asked questions
Do I need experience to start BODYPUMP?
No. You set the weight on your own bar: start light to master the technique, then increase gradually.
Does BODYPUMP help with weight loss?
Combined with a balanced diet, yes: a session burns 400 to 600 kcal on average and builds muscle mass, which raises your resting metabolism.
How often should I train?
Two to three sessions a week, with at least one recovery day in between, is enough to keep progressing.
What equipment do I need at home?
A weighted barbell with adjustable plates and a step platform. See our equipment picks below.