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Download Total Gym Workouts

All workouts are designed to be used with the Total Gym Training Deck. Need a new Total Gym Training Deck or other workout accessories? Shop now >

Browse below and download some of our most popular Total Gym workout sequences.

Select Total Gym workout programs to download here

Women's 6-8 Minute Workout

Six workout programs designed specifically for women to maximize the time spent on Total Gym.

Men's 6-8 Minute Workout

Six workout programs designed specifically for men to maximize the time spent on Total Gym.

Core Strength & Stability

This program is designed to strengthen and condition the large stabilizing muscles of the core.

Women's Lower Body Strength

This program is designed to strengthen and tone your lower body without adding muscle bulk.

Men's Lower Body Power

Geared towards men, this program is designed to increase strength and power in the lower body.

Kid's Workout

This program is designed to be fun while increasing body awareness, stamina and confidence. Ideal for kids beginning at the age of 8.

Long and Lean Workout

This program is designed to strengthen your entire body while creating a longer and leaner look.

Men's Upper Body Strength

This program is designed to increase muscle strength and size for the male upper body.

Men's Upper Body Strength


My Personal Programs

As you work through various Total Gym programs, you may decide to create your own personal programs. Keep track of them here.

More about exercising with Total Gym

Since 1974, Total Gym has revolutionized the way we work out – helping people reach their fitness goals in physical therapy facilities, health clubs and in over 4 million homes worldwide.

How it Works

Total Gym is an incline plane training device that uses an individual’s own body weight as resistance.

What does this mean?

Imagine walking or biking on a flat surface and seeing a hill up ahead. You can anticipate the additional aerobic energy and strength required to advance up the hill. The hill is essentially an “incline plane.” Using this same concept, the Total Gym glide board acts as a surface, your own body weight along with calibrated levels acts as resistance – allowing you to customize a workout based on your individual needs. Lower incline levels tone and firm while higher levels build muscle and burn fat. Which is why Total Gym is perfect for the entire family – ages 8 to 80.

Why Total Gym?

Total Gym is safe, easy to use, fun and most importantly it WORKS. Total Gym’s unique design addresses the 3 main components of fitness – strength training, cardio training, and stretching – working All major muscle groups simultaneously on 1 machine. Many machines target just one muscle group; however with Total Gym you get a more complete work out in less time because it engages ALL of your major muscle groups with each exercise while still targeting your specific problem areas.

In fact, in an independent survey, owners of the Total Gym XLS have rated it 4.6 out of 5 stars and 97% of users would recommend Total Gym to a friend. Click here to read customer reviews of the Total Gym XLS.

A simple change of position on the glide board allows you to transition quickly and easily from one exercise to another. You can perform over 80 different exercises on the Total Gym. Click here to see some great Total Gym Exercises. Total Gym even offers combination exercises targeting multiple problem areas with one exercise. It would take you dozens of machines at the gym to achieve the same workout that you can get in as little as 10 – 20 minutes per day on the Total Gym.

Why go to a gym when you can own one?

According to Medical News Today, about 80% of U.S. families who purchase gym memberships never attend – resulting in over $12 billion wasted annually on unused gym memberships. No need to drive to the gym and wait in long lines to use sweaty machines – get started right away from the comfort of your own home (in your pajamas if you’d like). Total Gym delivers a full body workout in as little as 10 – 20 minutes a day. Click here to Get started today with your 30-Day Test Drive for ONLY $1!

The Total Gym arrives fully assembled and ready to use right out of the box. Limited space? The Total Gym folds easily for storage (to about the size of an ironing board) and can slide under a bed or stand in a closet. Click here to check out a great offer on the best selling Total Gym XLS.

While other resistance training machines have imitated the Total Gym, there is a reason why over 4 million Total Gym customers have become loyal users for life – it’s simple and it works. Click here to check out some of our Success Stories. Total Gym does not believe in fancy bells and whistles and overcomplicating your workout – with the Total Gym’s incline plane training system you get a full body workout on 1 machine – it’s as simple as that.