The Rack Workout Station 101 – Find Out How This Versatile Home Gym Replaces Equipment 10+ Times it’s Size and Cost and Still Delivers Insane Results

The Rack Workout Station

The Rack Workout Station is a unique fitness machine that targets every major muscle group in your body. It's advertised as an all-in-one home gym that makes it possible to do a number of exercises. It can be used for workouts that promote fat-loss and muscle building.

There's more to this workout device than meets the eye. Many devices you find at the gym are massively sized, far to big for the average homeowner to fit in a room, and they only perform one specific exercise. Think about all the treadmills, ellipticals, and the plethora of ab machines out there. They all may be great for gyms, but they are terrible for home use because of their limited use and the size they take up.

This device however, packs a wallop of a punch in a small package. Let's talk about it's features.

There's Several Ways You Can Use it

It's like having 10 workout machines in one portable unit. By changing your arm and hand positions, you can target even more muscles. Its incredible versatility comes from its ability to be used four different ways.

1. Standing position

Set in the upright position, you can do triceps dips to transform underarm jiggle to sculpted muscle. By using it to perform scissor-kicks and bicycling motions, you work your abs and shoulders harder than any gym machine ever could. This position also lets you do one-leg squats that build leg definition.

2. Bench position

When used like a bench, you can blast your shoulder and arm muscles with elevated pushups. By changing your hand positions, you can work more muscles than you could on the floor. The bench position is also great for extreme pull-ups.

3. Flat position

Shoulder Front Raises

Folded flat and flipped over, it has wheels that enable you to do ab roll-outs. By rolling to the side, you can target the tough-to-tackle love handles.

4. As a free weight

By holding onto it, you can use it just like a barbell. It weighs 30 lbs. You can do a number of barbell exercises, such as bicep curls, shoulder presses, bent over barbell rows, and you can even put it on your shoulders and make lunges and squats more difficult.

Made of Steel and Can Support Up to 300 lbs

It has a heavy-duty frame supports up to 300 lb. of weight. Made of solid steel, it won’t bend, no matter how intense your workout gets.

Vinyl-covered foam handles keep your hands comfortable and free from chafing while you’re doing routines.

Folds Down for Easy Storage and Portability

The frame easily folds flat and locks into place for easy storage. Its wheels make it easy to store under the bed. It’s also the perfect size to stow in a trunk for travel. Unlike a traditional weight machine, it is light enough to carry around. The frame, wheels and bolts weigh 23 pounds. The professional model weighs 30 pounds.

Easy to Assemble

All you have to do is to screw in four bolts, attach the washers and then fasten four more bolts. No special tools are needed. Two easy-to-use wrenches are included.

Decline Push Ups

Exercising With The Rack vs at a Gym

If you’ve ever worked out at a gym, you know that half of your time is spent performing numerous adjustments on the equipment to make it fit your height. People of any height can use it successfully, although those 6’6” and over may have trouble with the Full-Body Dip and a few of the other exercises.

Exercising at a gym and exercising on The Rack Workout Station are as different as night and day. Here are some of the differences:

Save Time

The number one reason people quit going to the gym is time. First, there’s the drive to the gym, which typically takes around half an hour. When you get to the weight area, you have to wait for machines, set up the weights, make multiple adjustments and take rest breaks between sets. After each machine, there’s the meticulous recording of your last weight and reps. Then you move to the cardiovascular equipment. Add a shower and the drive back home or to work, and you’ve easily killed two hours. Compare that to this simple yet extremely useful device. You can do five or ten minutes when you wake up. When you come home from work, you can do five or ten minutes more. These are intense minutes, and they add up.


Save Money

Gym membership is expensive. First, you have the steep monthly membership fees. Then there’s the gas driving back and forth. This on the other hand, costs less than two months’ membership at a typical gym, and it doesn’t cost a drop of gasoline to use.

Better Results in Less Time

Conventional wisdom holds that fat burning and body building are two separate and distinct activities. Traditional gyms are founded upon this principle. When you go to a gym, you burn fat for 45 minutes to an hour on a cardio machine. Then you move to the weight machines to build muscle. The process of waiting for the machines, setting them up and recording your progress is so time-consuming that your muscles completely rest between exercises.

If you think about it, the idea that you can’t burn fat and build muscle at the same time is contrary to how things work in nature. When our ancestors hunted prey through forests and up mountains, they built muscle and burned fat at the same time. They also didn’t stop for breaks every few minutes.

When you use it, you work each muscle group to near failure. Instead of resting between each set as you would at the gym, you transfer the burn to a different part of the body. The result is that you boost your metabolism and burn fat. Plus, you’ll build bigger and stronger muscles. The best part is that you don’t have to spend two hours at a gym doing it. The secret behind it is Zone Progression Training.

Zone Progression Training (ZPT)

Triceps Dip

Zone Progression Training is a revolutionary concept that turns the traditional theory of exercise on its head. With ZPT, you can sculpt a lean, muscular body in 12 weeks, a much shorter time frame than you ever could at a gym. This unique training technique has three key ingredients: basic exercises, compound sets and super sets, all done in a sequential manner. In most of the exercises, you use your own body weight to perform the sets, a technique that fits the way nature designed us. Let’s explore the concepts behind ZPT in more detail:

Basic Exercises

It incorporates all the fundamental exercise moves that make up the cornerstone of bodybuilding but with a big advantage. The wide variety of positions allows you to work your way up to more challenging moves. Take push-ups, for example. Many beginners find that traditional women’s pushups with the knees on the floor are too easy. But when they try to do a men’s push-up, they find it impossible to perform even one rep correctly. Since one style is too easy and the other is too hard, it’s difficult to build up to the more challenging exercise. It allows you to correctly do effective, muscle-building pushups from the beginning and progressively increase the intensity. Another example is the crunch. After most people have mastered the crunch, they find it difficult to make it more challenging without joining an expensive gym. There are a variety of positions that increase from easy to gut-busting.

Compound Sets and Supersets

Killer Abs Exercise

Conventional weight training uses something called straight sets. You exercise one muscle group in isolation with a set of eight to 12 repetitions, rest for one to three minutes and then do another set of eight to 12 reps. In addition, there is a rest interval when going from machine to machine. Compound sets and supersets are advanced training techniques in which you go from one exercise to another with no rest period between them. Compound sets and supersets have three main advantages:

1. They save time.

Those rest breaks between sets add up when you are doing multiple exercises. It’s like taking a coffee break every few minutes while you’re at work. With Zone Progression Training, you rest when you’re finished with the routine.

2. They increase intensity.

Eliminating the rest interval is hard work, and this overloads the muscle. More intensity means bigger muscles. The net result is that you build bigger, more defined muscles in less time.

3. They allow you to work around an injury.

In traditional weight lifting, the only ways you can increase intensity is to increase weights or repetitions. This presents a problem for someone with a joint or muscle injury. Someone with a knee injury, for example, may not be able to maintain enough weight in a squat to keep from losing muscle mass.


The problem with simply increasing reps is that you will only increase definition, but you won’t build size. By increasing intensity through eliminating the rest period, you can lift a lighter weight and still build bigger muscles. The difference between compound sets and supersets lies in whether you work the same muscle again or move to a different muscle group. In a compound set, you do one exercise followed by another exercise that targets the same muscle group.

The object is to hit the same muscle group from different angles. This builds the muscle more than hitting it from only one angle. A superset is when one set is followed by another set for an opposing muscle group. The biggest gains are made by mixing combination sets and supersets, one after another. It’s not for wimps, and it builds big muscles. That’s the basic premise behind using it.

Bodyweight Training

Another secret to it's success is that it uses your own body weight to develop your muscles. By using your own weight, you call into play many more muscles than if you were relying on weights at the gym. Using more muscle groups means burning more calories. This also boosts your overall metabolism so you burn more calories all day long.


Using your own body weight also gives you functional strength. Many people who work out in gyms look strong until they’re faced with a truly challenging situation. If you’re hanging from a cliff, the only thing that matters is whether you can do a pull-up. The mountain doesn’t care how much weight for 1 rep you can lift on the lat pull-down machine.

The reason so few gym-goers can do pull-ups is that with a traditional pull-up bar, there’s no way to work up to it. It’s design allows you to gradually progress to challenging moves like pull-ups.

Using your own body weight also saves you from having to purchase and store hundreds of pounds of free weights.

Sequential Routines

Compound sets and supersets can’t be done haphazardly. Each routine must be meticulously designed. You won’t get this from the personnel that staff the typical gym. Hiring a personal trainer is expensive, and moving quickly from exercise to exercise is difficult at a crowded gym. Zone Progression Training was designed by one of the best: elite fitness trainer Owen McKibbin.

Who is Owen McKibben?

Owen McKibben

The routines used with it were developed by nationally-recognized lifestyle and fitness expert Owen McKibbin. A Men’s Health fitness advisor and 19-time cover model, Owen has also appeared in People Magazine, the New York Times and other prominent magazines and newspapers. He has been interviewed by national news networks, The View, Entertainment Tonight, Extra TV and many other television programs. Men’s Health named McKibbin’s physique “the best abs on the planet.”

McKibbin not only developed the workout routine, he also serves as your personal trainer through a series of DVDs included with it. Personal training is important since each move must be done correctly.

The Workout Videos Included With The Rack

Included with it is a set of six workouts, plus two bonus workouts on a DVD. This is like having a top personal trainer right in your home. Here is what you get:


Intro DVDThis video shows you how the program works to burn fat and build lean, sculpted muscle. It takes you through all the basic moves so you’ll do them correctly.

Totally Ripped on The Rack

This workout focuses on definition. Owen McKibbin shows you how to get totally ripped, well-defined muscles.

Fat Shredder

Fat ShredderThis intense, fat-burning workout brings in special ZPT moves like the Plyo-Chest Sculpt, the Combo Fat Blaster and the Ripped Ab Rollout. The workout makes maximum use of the principles of combination and supersets to get your heart pumping. It will give you a great cardiovascular workout while it’s making fat vanish.

Big Arm Blast

Big Arm BlastYou'll pump your arms, too. Big Arm Blast works your biceps, triceps and all the muscles from your shoulders to your wrists. For even more intensity, add the extra five-pound weights, which can be purchased separately.

Explosive Chest, Shoulders and Back

This workout will give you chiseled and defined pecs, massive shoulders and an incredibly sculpted back. The fast-paced routine hits these muscle groups from all angles for impressive results.

Ripped Abs

Ripped AbsThe Rack Workout Station is the master ab shredder. Unlike standard crunches that quickly get too easy, this routine uses all three of the positions to work your core muscles from all directions. It'll also turns those love handles into a rock-solid, cinched waist. The Ripped Abs workout is only 10 minutes long, a short time investment to get the best abs on the planet.

Into the Zone

This is the classic Zone Progression Training workout. The routine moves from zone to zone, targeting all the major muscle groups to rebuild your body from the neck to the ankles.

Nutrition Guide

The Nutrition Guide gives you a three-phase meal plan, plus a grocery checklist and 12 weeks of menus.

Fitness Guide and Journal

Use this guide and journal to record your 12-week routine. The journal gives you a weekly combination of DVD routines to get the maximum potential from your workout.

Owner’s Manual

Everything you need to know about using it is included here. Check it out for safety and warranty information, assembly instructions and tips on how to get started.

Optional Accessories

The following accessories can be purchased separately to enhance your workout:

Set of two five-pound weights

Specially designed to fit securely onto the frame, these weights will take your workout to the next level. Free weights that you may have at home will not work with the unit.  Up to 40 lbs of weight can be added. Adding and removing the weights takes only seconds. It's just a matter of sliding the weights on the handles and locking them in.

Cushioned seat pad

This pad increases the comfort level to help keep you in perfect form when performing abdominal exercises. The pad can also be used when performing floor exercises.

So What Else Could You Want?

Sculpt muscle and get in the best shape of your life with this versatile exercise device that can work you out from head to toe without breaking the bank. You even get a complete workout routine on video included with it. What more could you want?

{ 30 comments… add one }

  • Robert Hoffman May 7, 2012, 11:11 pm

    I purchased the rack in stores as opposed to online.the differences I’ve noticed are that all the dvds come on one dvd, which is great. However, the fitness guide & journal, owners manual and testimonial workout came on a disc which says PC & MAC compatible but when I pop the disc in, there is NOTHING on it. it reads “disc empty”. I don’t know which workouts to do on which days so I’ve been doing my own thing but I don’t like doing that. Do u know if there’s a way for me to order a fitness guide & journal or if I can just find one to look at online? I appreciate your time and help. Thank You.

    • Rick (Admin) May 9, 2012, 1:07 am

      That’s frustrating. If you bought it within 60 days then I would definitely contact their customer service,

      Hopefully they will replace it for you since it is obviously defective. If they won’t, then it would be worth a shot to ask them if you can order it separately, since I don’t know of anywhere else you can get it.

      Let me know how it works out for you!

      • Abdul January 4, 2013, 3:26 pm

        Hi Rick! Do you know where can I buy therackworkout all in one gym in uk or any website in uk?

        • Rick (Admin) January 5, 2013, 2:16 am

          Hi Abdul!

          As far as I know it currently isn’t being sold in the UK.

          Hopefully international shipping isn’t too expensive!

  • Ted July 18, 2012, 2:10 pm

    Rob you can access the documents through my computer by opening them through adobe reader or something along those lines, i bought mine at target and found out how to do it, so you can just print them off, they are documents not dvds which i found out finally lol i hope this helps

  • Brian August 23, 2012, 10:10 pm

    I wasn’t sure if the workouts, once they start doubling up, are supposed to be done consecutively or if they can be spaced out throughout the day. Any thoughts?

  • Rick (Admin) September 24, 2012, 11:25 am

    Hi Brian,

    If you can handle it, do them back-to-back. The workouts aren’t very long, so getting them all done in one session is a good idea.

  • martin carbajal October 25, 2012, 11:37 am

    i purchased the rack about 2 months ago. i love it,my ? is how many days a week do u work out with the rack? and also im hearing ppl say that its a 2 or 3 month what workouts do u do a week to lead up to complete the months and get the results before u start them all over again.please help me with what routines to do a week or per day for the best results.

    • Rick (Admin) October 29, 2012, 1:21 am

      Hi Martin!

      Here’s a weekly schedule you can follow.

      Day 1 – Big Arm Blast & Ripped Abs
      Day 2 – Fat Shredder
      Day 3 – Into the Zone
      Day 4 – Fat Shredder
      Day 5 – Explosive Chest Shoulders and Back & Ripped Abs
      Day 6 – Rest
      Day 7 – Rest

      For best results, make sure you are following a calorie restricted diet and that you are getting plenty of sleep and drinking plenty of water.

  • James Ivie November 12, 2012, 1:41 pm

    Curiosity question. I purchased my first “Rack” a long time ago before any DVDs or technology was available. My parents expressed that it appeared to be an over weight “Walker”. I was in my late 20′ or early 30’s. That rack is close to or over 20 years old and I am still using it. I have recently purchased the “New Rack” because the wheel feature was so cool; and the videos are very helpful compared to the photo chart that came with my first one.

    May Question is….. When did “The Rack” first come on to the market? The late 80’s or early 90’s?

    I have found that my “Old Rack” is the only exercise equipment I need; but I can not find the wheel attachements for the “Old Girl”.

    People laughed when I bought my first one. People are not laughing now.

  • James Ivie November 12, 2012, 1:44 pm

    I purchased my first “Rack” a while back.

    I am curious when “The Rack” came onto the market?

    I have bought a new “Rack”. I still use the old.

    I would like to know how old my first “Rack” is?

  • Rick (Admin) November 18, 2012, 5:19 pm

    Hi James!

    I’m not exactly sure when it first hit the market. The earliest information I can find is that in 1998 a trademark and patent was filed for TheRack. The patent drawing shows it not having rollers then. In 2001, another patent was filed which included the four rollers.

    The DVDs were packaged with it starting in 2010, when the infomercials featuring Owen McKibbin started airing.

    The wheels and videos are definitely a nice addition to this serious piece of equipment!

    • James Ivie December 14, 2012, 2:16 pm

      Thank you. I get a great work out between the “Old Rack” and the new “Rack” I have just purchased.

      • Abdul January 4, 2013, 3:28 pm

        Hi ya doing? I want to buy the rack can u advise where can I get one in uk suppliers or shop or website .thanx

  • Caleb February 23, 2013, 10:04 am

    at first i was a sceptic, but im only through week one, and its not a tough week and i see improvements to my body espically my shoulders. cant wait to see whats to come as i continue the ZPT workouts with Owen McKibben on “TheRack”.

  • jim March 27, 2013, 12:10 pm

    anyone have workout dvd for sale if so how much

  • Joel July 16, 2013, 9:26 pm

    Can someone please email me the workout schedule so that I can get back to getting my fit on.

  • vincent hatchett August 7, 2013, 3:04 pm

    I purchased the rack recently and I also purchased the additional five pound plates,
    can you provide me with instructions on how to install the plates on the rack.

  • Juan March 6, 2014, 7:44 pm

    Hi Rick !

    Can you help me please by sending me your weekly fitness guide since I have the same issue as Robert Hoffman , I lost my store receipt and I’m completely confuse on what workout to do , so please help me Rick , thank you . [;

  • Gilbert October 22, 2015, 10:27 am

    I started using the rack about 3 months ago and I am really surprise at the results that I am seeing it’s a quick work out about 30 min then I am done where as before going to the gym than getting into my routine would take anywhere between 1 1/2 / 2 hrs but now I am in my back yard boom boom in and out and I look forward to my work out now

    • Rick October 23, 2015, 11:21 pm

      Hey Gilbert,
      I feel the same way. It is so much quicker and simpler to get it all done with The Rack at home.

  • Anthony Hernandez October 22, 2015, 11:47 am

    I purchased The Rack about a year ago and really liked the workouts on the DVD provided. However, I recently moved and now I can’t find the DVD for the workouts. How/where do I get a replacement DVD for The Rack Workout?

    • Rick October 23, 2015, 11:34 pm

      Hey Anthony,
      Unfortunately I don’t think there is anywhere you can get a replacement DVD right now. Hopefully in the future they will sell them separately.

    • Brian October 24, 2015, 7:39 am

      I lost my DVD too but someone uploaded the workouts to youtube so I’ve been watching them there. On youtube do a search for “the rack workout” and all five workouts plus the bartendaz workouts are on there too. I suggest bookmarking them so you can get to them faster.

  • Oli November 2, 2015, 6:06 am

    heard and seen alot of great things about the Rack, very dissapointed that it isn’t available in the UK and i am pretty sure that shipping and taxes would double its retail price.

    A major pity

  • John November 3, 2015, 7:31 pm

    Hi, I purchased The Rack a few years ago. It came with a full guide on which workouts to use on each day of the week.
    But I lost it. :-(

    Does anyone know where I can get a copy of that guide online??


  • Brian November 22, 2015, 11:07 pm

    Does anyone know where I can purchase plates for the rack?

    • Rick November 28, 2015, 8:52 pm

      Hi Brian,

      Right now you can’t find the plates for sale that were designed specifically for The Rack, but any other 5 lb plate will fit, they will just fit loosely. You can buy 5 lb plates at most stores.

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