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.

Little Gym, Big Results

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.

Versatile - 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. Use like a free weight

By holding onto it, you can accomplish challenging bicep curls. It weighs 30 lbs. With a change of your hand position, you can develop your lower arms as well. You can hold it in front of you to develop extreme leg muscles with lunges. Doing squats while holding it lets you build your legs and backside.

Sturdy - Solid 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.


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.

Adapts to Many Body Sizes Without Tedious Adjustments

Decline Push Ups

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 With The Rack vs at a Gym

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.

Using Your Own Body Weight

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 DVD's Included With The Rack

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

Intro DVD

Intro DVDThis DVD 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 DVD 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?


The Rack All In One Gym Manual

by Rick on January 30, 2014

For those who have bought The Rack and have perhaps lost their manual, or bought it used and didn't get one with it, or maybe haven't bought it yet but want to take a peek at the manual, here's a link. [click to continue…]

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