Warm up first with a lighter set of the first movement. Stop each set one or two reps before your form breaks, and skip any movement that hurts. Tap a movement for how to do it.
A sample bounty
What a bounty looks like (Full gym, standard): The Grindstone Commission.
- LegsBelt Squat3 sets of 8 to 18 repsRest 90 seconds to 2 minutes
- PushArcher Push-Up3 sets of 3 to 13 repsRest 90 seconds to 2 minutes
- PullSingle-Arm Cable Row3 sets of 8 to 15 repsRest 90 seconds to 2 minutes
- HingeReverse Hyperextension3 sets of 10 to 20 repsRest 60 seconds
- ArmsSpider Curl3 sets of 8 to 15 repsRest 60 seconds
- CoreHanging Leg Raise3 sets of 6 to 16 repsRest 60 seconds
How a bounty is drawn
Six movements, one for each part of a full-body session, drawn at random from the movements your equipment allows. The legs, push and pull slots draw a compound movement, one that moves more than one joint, whenever the equipment has one.
| Slot | Trains |
|---|---|
| Legs | The quads, the front of the thighs |
| Push | The chest or the shoulders |
| Pull | The upper back or the lats |
| Hinge | The hamstrings, glutes or lower back |
| Arms | Biceps, triceps, forearms or the rear shoulders |
| Core | The abs or the obliques |
Sets come from the length you choose; reps come from each movement's own range in the catalog, cut to at most 10 reps wide, and a timed core hold asks for 30 to 45 seconds. Mobility drills and cardio are never drawn: warm up with a lighter set of the first movement.
The equipment kits and lengths
| Kit | What it assumes |
|---|---|
| Bodyweight only | No weights; a bar or a sturdy table for the pulls. |
| Dumbbells only | A pair of dumbbells, plus the floor. |
| Home gym | A bench, a barbell, dumbbells, a kettlebell and bands. |
| Full gym | Everything a commercial gym has. |
| Length | What it asks |
|---|---|
| Quick | Two sets each, about 25 minutes. |
| Standard | Three sets each, about 40 minutes. |
| Hard | Four sets each, about 55 minutes. |
Log it in StatBlockFit
In the app, a logged workout earns experience for the stats it trains, counts toward the day's quests, and feeds the training map that shows which muscles you have worked this week. The training guide and the quests guide explain how.
Questions
Is it the same workout for everyone?
Yes. Everyone who opens the board on the same day with the same equipment and length gets the same bounty, drawn from the date. "Another bounty" draws a different one; the rules stay the same.
Where do the exercises come from?
From the exercise catalog inside the StatBlockFit app, the same movements the body map lists, filtered by the equipment you choose. Every movement links to its setup, steps, form cues and common mistakes.
How heavy should I go?
Pick a weight you can lift for the bottom of the rep range with good form, and stop each set one or two reps before your form breaks. When every set reaches the top of the range, go a little heavier next time.
Can I train every day with it?
You can open a bounty every day, but a body grows between sessions, not during them. Two to four full-body sessions a week, with rest days between, suit most people. Rest is part of the plan.
Is this medical advice?
No. It is general training information. If you are new to training, injured, pregnant or have a medical condition, talk to a doctor or a physiotherapist before you start.