10X

EQUIPMENT GUIDE
 GYM EQUIPMENT LIST
If you are looking for a gym, this is a checklist of the equipment you’re going to need. These are
often the most common gym equipment items.

We’re not providing pictures of these pieces of equipment because there are a variety of models
for each of them and each gym can have different looking machines but that serve the very same
exercise. It’s easier for you to check with the gym staff in case you are not familiar with these
pieces of equipment to check whether they have what you need.

Basic Free Weight Equipment

● Dumbbells.
● Benches. Flat and adjustable.

Machines
Tier 1:​ along with the basics free weight equipment, these machines allow for all the main
exercises of the program. Any variation of each of the following machines will work.
● Leg Press machine.
● Lat pulldown cable station or lat pulldown machine.
● Cable row or any variation of a horizontal row machine (not to mistake with cardio rowing
machines).
● Chest press.
● Shoulder press.

Tier 2:​ this allows for extra exercises you can choose to do to emphasise results on specific
muscles.
● Cable crossover station.
● Pull up bar.
● Leg curl.
● Leg extension.
● Back extension bench or machine.
● Calf raise machine.

Other Equipment
These items allow for a few specific exercise options. If they’re not available, you can still easily use
the tier 1 machines or free weights instead.
● Swiss ball.
● Gymnastic rings or TRX.

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 HOME EQUIPMENT LIST
If you don’t have access to a gym, then let’s make sure you have the basic equipment that will
allow you to get your 10X results at home.

Tier 1
These are basic pieces of equipment that will allow you to do at least one basic variation of all
exercises if you are training at home. Think of them as your minimum to be able to train and
progress on your results.

Resistance bands

These are very handy because not only they are cheap and
you can use them at home for a variety of exercises but also
because you can take them with you when you are traveling
and still do your strength training routine from wherever you
are.

One set of looped resistance bands (1 light, 1 medium, and 1

heavy resistance) is the bare minimum but it’s much better to also have one set of tube or
open-ended resistance bands (1 light, 1 medium, and 1 heavy resistance).

Types of resistance bands

There are 2 types of resistance bands that you can use for 10X. Any of them will work well
and it’s convenient to have both because some exercises will be more comfortable with
one while other exercises will be more comfortable with the other.

Loop bands are a continuous flat loop that will usually offer 5-175
pounds of resistance.

Tube resistance bands have handles that attach to both ends and they
are made to mimic gym machine and dumbbell exercises. They will
usually offer 10-50 pounds of resistance.

Resistance
Resistance bands are usually divided into light, medium, and heavy resistance and it means
how much effort you need to put in order to stretch them. Usually, the color of a resistance

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 band relates to its resistance but there is no international standard for it. You may find a
brand that uses the black color for its light band and another brand that uses the black color
for its heavy band.

Ideally, you will want to have 3 resistance bands of each type. One light (around 5 to 30lbs),
one medium (around 35 to 70lbs), and one heavy band (around 60 to 170lbs).

Product options
These are some of the several options you can find online to purchase resistance bands.
Click on the item to check the product online.

If these products are not available in your region, then you can simply look for a similar
option considering type and resistance.

We have no affiliation with any of these products.

- loop bands
- tube bands

Dumbbells

Small muscle groups will require light dumbbells while larger muscle
groups will require heavier dumbbells.

Thus, ideally you want to have at least 3 pairs of dumbbells or 1 pair of

adjustable dumbbells that can be more expensive but a much more
convenient option.

Having more sets of dumbbells, if that’s available for you, will support
faster progress because as you get stronger going forward, you will be able to keep on stimulating
your muscles with slightly heavier dumbbells.

How heavy?
This will vary based on your current strength and fitness level. Below is a benchmark that
gives you an estimated range based on the average of men and women who get started
with 10X.

In pounds:
- Light: 7.5-20 lb for men | 5-10 lb for women.
- Medium: 22.5-30 lb for men | 12.5-22.5 lb for women.
- Heavy: 33 lb or above for men | 25 lb or above for women.

In kilograms:
- Light: 4-8 Kg for men | 2-4 Kg for women.
- Medium: 10-14 Kg for men | 6-10 Kg for women.
- Heavy: 16 Kg or above for men | 12 Kg or above for women.

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 Alternatives
It’s highly recommended that you have access to dumbbells if you’re serious about getting
results in 10X. But we know that sometimes you’re only in a position to decide this a few
weeks in.

All exercises that can be done with dumbbells can also be done with resistance bands.
Normally, exercises like deadlifts, squats, or bench presses are much easier to be done with
the intensity needed in 10X when done with dumbbells instead of bands.

But if you’re not really sure yet, you could opt to get only resistance bands first and try the
exercises and routines on weeks 1 and 2 and then decide whether you want to get
dumbbells too.

Product options
These are some of the several options you can find online to purchase dumbbells. Click on
the item to check the product online.

If these products are not available in your region, then you can simply look for a similar
option.

We have no affiliation with any of these products.

- adjustable dumbbell set (up to 33 lb or 15 Kg each)

- pairs of dumbbells sold individually (range from 5 to 115 lb or 2.25 to 52 Kg each)

Pull-up bar

For pulling exercises that work your back you will need a
pull up bar to hang from and to attach resistance bands to.

The cheapest, most convenient and also one of the best

options is the type of bar you can place in the doorway
with no holes or screws.

This piece of equipment is fundamental. It’s virtually impossible to work your back muscles
with good technique and enough intensity without something you can hang from. But yes,
you can use other alternatives in case you already have some kind of solid structure at
home that you can grab with both hands and safely hang your bodyweight.

Product option

This is one of the several options you can find online to purchase pull up bars. Click on the
item to check the product online.

If this product is not available in your region, then you can simply look for a similar option.

We have no affiliation with any of these products.

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 - pull up bar

Tier 2
These will allow you to perform all exercises of this program that don’t require gym machines and
to progress towards the heaviest and most challenging forms of each exercise.

You can go a long way with exercises you can do with Tier 1 equipment only. Tier 2 will make a
wider range of exercises available to you. If you’re already experienced with strength training and
got stronger over the past years, you will see that these pieces of equipment will make it easier for
you to keep on challenging your muscles from home.

If you’re not sure whether you’ll want them, try the exercises of week 1 first and make your call after
that in case there’s an exercise you want to do that requires some of these items.

Gym bench
A flat, cheaper bench allows for all the main exercises like bench press
one-arm dumbbell rows.

An adjustable bench that can be set in different angles is a worthwhile

upgrade that allows a few extra, minor exercises, like the dumbbell
overhead press (that can also be done while standing, although seated
is more convenient) and incline bicep curl.

Product options
These are some of the several options you can find online to purchase gym benches. Click
on the item to check the product online.

If this product is not available in your region, then you can simply look for a similar option.

We have no affiliation with any of these products.

- adjustable bench
- flat bench

Swiss ball
Used for one variation of the squat movement, the wall-ball squat, and
one variation of a hamstring exercise, the ball hamstring curl. Swiss ball
balls are large, heavy-duty inflatable balls with a diameter of 18 to 30
inches (45 to 75 cm).

If you don’t have access to a gym, you’ll see that a Swiss ball can help
you do a pretty challenging version of the squat if you also have

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dumbbells. Otherwise, you also have other variations of the squat exercise you can do without a
Swiss ball, so no worries.

If you’re planning to build a simple home gym environment, a Swiss ball can also be useful for other
exercises that are not part of 10X but that you may still want to do like planks, some variations or
crunches, and a wide variety of stability exercises.

For 10X, any size of Swiss ball will work well but if you have the option to choose, probably a
smaller ball of 18 inches or 45 cm will be more comfortable.

What size
Ideally, you choose a Swiss ball based on your height. But in case you’re sharing it with
someone else of a different height there are no problems, you’ll be able to execute the 10X
exercises that use this piece of equipment just as well.

You height in feet Swiss ball diameter

Up to 4’10″ 18 inches
Up to 145 cm 45 cm

4’10″ to 5’5″ 22 inches

145 to 165 cm 55 cm

5’6″ to 6’0″ 25 inches

165 to 185 cm 65 cm

6’0″ to 6’5″ 30 inches

185 to 195 cm 70 cm

Over 6’5″ 33 inches

Over 195 cm 85 cm

Product option
This is one of the several options you can find online to purchase Swiss balls. Click on the
item to check the product online.

If this product is not available in your region, then you can simply look for a similar option.

We have no affiliation with any of these products.

- Swiss ball

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Gymnastic rings
Used for an advanced type of push up and an advanced back exercise,
the inverted row. A TRX band works just as well.

This piece of equipment is not absolutely necessary but it does allow

you to do the advanced form of some exercises. Just like for the Swiss
ball, if you’re planning to build a little home gym, then there are a myriad
of other exercises outside the 10X methodology that gymnastic rings will
allow you to do.

Where to hang them

Gymnastic rings come with the additional factor that you need a solid
place to hang them from.

One simple option is hanging them on your pull up bar. This will allow you to execute the
two 10X exercises that can be done on the rings.

But if you want to enjoy everything a pair of gymnastic rings can provide you, then you will
want to hang them from the ceiling. This will require the installation of a hook unless you
have a rafter you can use to hang them around. Either way, be careful and make sure that
your structure is safe and solid.

You could also hang the rings outdoors if you have access to things like monkey bars,
railings, swingsets, or even a solid tree branch.

Product option
This is one of the several options you can find online to purchase gymnastic rings. Click on
the item to check the product online.

If this product is not available in your region, then you can simply look for a similar option.

We have no affiliation with any of these products.

- gymnastic rings