12-week home programme
Workouts for your space and kit, from a single kettlebell to a full rack, progressing week by week.
Join the waitlist →Strength · Boxing · Conditioning
Old-school strength,
at home.
Learn how your muscles work, train them with simple tools, and get a home-gym programme built around your space, kit and goals.
Exercise research cited · Not medical advice · Free to start
Ho there! Coach Atlas here. Tap a muscle on the map and I'll show you how to train it at home.
Coach Atlas Old-school strongman, est. 1898
Our services · Bizzoo Instant
Your home-gym programme, made for you
Our online services: tell us your space, kit and goals, and Bizzoo Instant writes a 12-week home programme, plus what to buy (and skip). Start free; upgrade for coaching with form checks.
Home-gym build plan
Tell us your room and budget; we plan the kit to buy first, what to skip and how it fits.
Join the waitlist →Coaching & form checks
Send videos of your lifts or bag work; a coach replies with fixes and adjusts your plan.
Join the waitlist →Free
A$0
The Iron Letter and every guide.
- Weekly training notes
- Daily tip from Coach Atlas
- Every guide, quiz, timer and blueprint
Member
A$12/month
A programme built for your space.
- 12-week home programme
- Home-gym build plan
- Member-only deals as we unlock them
- Ebook library when it launches
Premium coaching
A$39/month
Your programme plus a real coach.
- Everything in Member
- Video form checks
- Monthly programme updates
- Quarterly review
Join the waitlist
Pick a plan and we’ll email you when Bizzoo Instant opens. Founding members get first access and the best rates.
Planned launch prices in AUD. Nothing is charged today. Waitlist members get founding rates first.
Today’s tip from Coach Atlas
Two or three strength sessions a week is enough to see real progress.
Clickable muscle map
Know your muscles, train them right
Front and back. Tap a muscle to see what it does and Coach Atlas’s favourite home exercises for it. Pinch or Ctrl+scroll to zoom.
Tap a dot · pinch or Ctrl+scroll to zoom · drag to pan
Muscle map
Shoulders (deltoids)
Lift and rotate the arms. Train with kettlebell presses, push-ups and band pull-aparts; balance pressing with pulling.
Exercise suggestions are general. Start light and get advice if you have an injury.
Interactive round timer
Train in rounds
The classic boxing clock: work rounds and rest, with a bell. Your settings are saved on this device.
Ready
3:00Round 1 of 3
Research, explained simply
What the studies actually say
What the research says about lifting, kettlebells, rowing and grip strength, summarised carefully.
British Journal of Sports Medicine · 2022
Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases
A systematic review of cohort studies found 30–60 minutes a week of muscle-strengthening activity was associated with 10–20% lower risk of all-cause death, cardiovascular disease and cancer.
Study: Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases
Read the study ↗Scandinavian Journal of Work, Environment & Health · 2011
Kettlebell training for musculoskeletal and cardiovascular health: a randomized controlled trial
In 40 adults with desk jobs, eight weeks of kettlebell training reduced neck, shoulder and low-back pain and improved trunk extensor strength compared with controls.
Study: Kettlebell training for musculoskeletal and cardiovascular health: a randomized controlled trial
Read the study ↗The Lancet · 2015
Prognostic value of grip strength: findings from the PURE study
In almost 140,000 adults in 17 countries, each 5kg lower grip strength was associated with a 16% higher risk of death from any cause. Grip is a marker of overall strength.
Study: Prognostic value of grip strength: findings from the PURE study
Read the study ↗Not medical advice. We explain published research in plain English for general interest only. Studies have limits and results vary. Talk to your GP or a qualified health professional before changing your routine, especially if you are pregnant, take medication or have a health condition.
Quick quiz
Strongman or softie?
Five questions. Coach Atlas explains every answer.
Question 1 of 5Score 0
Guides
Learn the basics, calmly
Training guides for the old-school home gym: simple programmes, good form, steady progress.
01
The one-kettlebell programme
Swing, goblet squat, press, row, get-up.
Read →02Building a home gym in a single garage bay
Rack, bar, plates, bench, then extras.
Read →03Boxing at home: kit and first workouts
Gloves, wraps, a bag and rounds.
Read →04Skipping like a boxer
The oldest conditioning drill there is.
Read →05Rowing technique in four steps
Legs, back, arms, then reverse.
Read →06Train safely, train for decades
Warm-ups, form and recovery.
Read →Tools, explained
Blueprints: how the tools actually work
A few well-made tools beat a garage full of junk. Tap the numbered callouts to see how each works.
Adjustable competition bell · Bells of Steel
Adjustable Competition Kettlebell
A competition-size kettlebell shell with removable plates inside, so one bell grows with you instead of buying a rack of sizes. Same shape and handle at every weight.
Callout
Handle
A smooth, consistent handle for swings, cleans and snatches. Same diameter at every weight.
The science: Eight weeks of kettlebell training reduced neck, shoulder and back pain in desk workers (Jay et al., 2011).
CA$209.99at Bells of Steel, as listed 19 Oct 2026
View at Bells of Steel ↗Full-body cardio · Bells of Steel
Blitz Air Rower
Pulling the handle spins a fan flywheel. Air resistance rises the harder you pull, so the rower matches your effort automatically.
Callout
Fan flywheel
Air resistance grows with speed: pull harder and it pushes back harder. No settings to fiddle with.
The science: Twelve weeks of rowing improved leg strength and function in older adults with knee osteoarthritis (BMC Geriatrics, 2022).
CA$1,099.99at Bells of Steel, as listed 19 Oct 2026
View at Bells of Steel ↗Space-saving rack · Bells of Steel
Manticore Folding Power Rack - Prebuilt (3" x 3", 1" Holes)
A wall-mounted power rack that folds flat when you are done, giving a full squat and bench station in a garage that still fits the car.
Callout
Uprights & holes
Evenly spaced holes let you set J-cups and safeties at the right height for your body.
The science: Squats, presses and rows done safely in a rack are among the most efficient ways to build whole-body strength, linked with better long-term health.
CA$1,441.89at Bells of Steel, as listed 19 Oct 2026
View at Bells of Steel ↗Prices as listed by each retailer on 19 October 2026. Some links are affiliate links. All 6 blueprints →
In the news
This week in strength training
The £80 kettlebell that can replace seven others, and the best 25-minute workout to do with it
A tester’s take on adjustable kettlebells for small home gyms, with a full-body session.
The Independent ↗The four best kettlebell moves for beginners who want full-body strength
Swings, goblet squats, presses and rows: a coach picks the foundations.
Fit&Well ↗Effects of eccentric overload training on strength, gait and balance in older adults: a meta-analysis
Pooled trials suggest eccentric-focused training improves leg strength, walking and balance in later life.
Experimental Gerontology ↗Minimal-dose resistance training in middle-aged and older women
Even small weekly doses of resistance training improved strength and function in this group.
Journal of Bodywork and Movement Therapies ↗Free newsletter
The Iron Letter
One email a week: a workout, a form tip, the best deals on kettlebells, racks and gloves, and what is new in strength science.
