ForceStation™ — Complete Workout Station Guide
ForceStation™ — Complete Workout Station Guide
6 essential exercises, adjustments, safety, and a 4-week program to transform your living room into a complete gym.
The ForceStation™ is a multi-function workout station that allows you to perform pull-ups, dips, leg raises, and much more in just 1m². This guide explains how to assemble, adjust, and correctly use each position to maximize your results safely.
Assembly & Adjustments
Initial Assembly
Assembly takes approximately 30 minutes with the provided tools. Start with the base, then mount the vertical uprights, and finish with the horizontal bars. Tighten all bolts crosswise for optimal stability. Test the solidity by pressing sideways before any use.
Height adjustment
The pull-up bar is height-adjustable according to your size. For pull-ups, the bar should be high enough for your arms to be extended without your feet touching the ground. For dips and leg raises, use the parallel bars at hip height.
Backrest and armrest adjustment
The padded backrest and armrests are adjustable for leg raises. Adjust them to your body shape: elbows should rest comfortably on the supports, back firmly against the backrest. Check that the non-slip handles are dry before each use.
The 6 Main Exercises
Pull-ups — V-shaped back
Grasp the bar with an overhand grip (palms facing forward), hands shoulder-width apart. Start with arms extended, contract your shoulder blades, and pull up until the bar reaches your chin. Lower slowly over 3 seconds. Do not swing — the movement must be controlled.
Dips — Triceps & Pectorals
Grasp the parallel bars, arms extended, body slightly leaning forward. Lower until your elbows form a 90° angle, then push back up using your triceps. The more you lean forward, the more your pectorals work. The more upright you are, the more it's your triceps.
Leg Raises — Deep Abdominals
Place your elbows on the supports, back against the backrest. Raise your knees towards your chest by contracting your abdominals. For more difficulty, keep your legs straight. The movement should come from your abs, not from momentum. Lower slowly to maximize muscle work.
Chin-ups — Biceps
Same position as classic pull-ups but with palms facing you (supinated grip). This grip targets the biceps more and is generally easier than the pronated grip. Ideal for pull-up beginners or to vary back stimulation.
Plank & Lateral Leg Raises
In the leg raise position, raise your legs sideways to target the obliques. Alternate left and right. This exercise sculpts the waist and strengthens lateral bracing, which is often neglected in classic programs.
Push-ups on Parallel Bars
Use the lower bars to do elevated push-ups with a greater range of motion than on the floor. This allows for a deeper stretch of the pectorals and a more complete upper body workout. Hands shoulder-width apart, body braced throughout the movement.
4-Week ForceStation™ Program
Week 1 — Discovery (3x per week)
• Assisted pull-ups: 3 x 5 repetitions
• Dips: 3 x 8 repetitions
• Knee raises: 3 x 10 repetitions
• Push-ups on bars: 3 x 10 repetitions
• Rest: 90 seconds between sets
Week 2 — Progression (3x per week)
• Pull-ups: 3 x 5 (reduce leg assistance)
• Dips: 3 x 10 repetitions
• Straight leg raises: 3 x 8 repetitions
• Chin-ups: 3 x 6 repetitions
• Rest: 75 seconds between sets
Week 3 — Intensification (4x per week)
• Pull-ups: 3 x 8 repetitions
• Dips: 3 x 12 repetitions
• Leg raises + lateral: 3 x 10 each
• Chin-ups: 3 x 8 repetitions
• Rest: 60 seconds between sets
Week 4 — Performance (4x per week)
• Pull-ups: 4 x 10 repetitions
• Dips: 4 x 12 repetitions
• Full circuit: 6 exercises in sequence
• Rest: 45 seconds between sets
ForceStation™ Maintenance
Weekly check
Check the tightening of all bolts once a week. After intensive use, vibrations can slightly loosen some assemblies. Use the provided wrench and tighten crosswise for even pressure.
Cleaning
Wipe the bars and padding with a damp cloth after each session. Avoid corrosive products on metal parts. If you notice superficial rust, use a light protective oil on the affected areas.
Discover the ForceStation™
Multi-function workout station — 6 exercises in 1m², delivered to your home in a few days.
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