Daily Fitness

This workout will conclude Week 1. As you can see, the reps/set are much higher, therefore you will need to stay in the 50-65% range for the sets. ...

Dynamic warmup (10 min) Front Squat -5x6 Thruster - 3x12 BB Bent Over Row - 4x15 Farmer Carry's - using at least 35# plate/arm, walk 4x100m; rest a...

Dynamic warmup (10 min) Back Squat - 3x20; light to moderate. take your time on the 20 reps Seated DB Press - 4x15 Incline DB  Curls - 3x12 each Sk...

Muscular Endurance: high volume/moderate intensity. This cycle is not intended to help you gain muscular size, but rather help your muscles become ...

Now that the hypertrophy cycle is complete, we will transition to preparing for the next phase, Muscular Endurance. With that being said, a well de...

Dynamic warmup (10 min) Push/Pull - 60-90 sec rest/set Push Press - 4x10 Deadlift - 4x12 BB Incline Bench - 3x8 High Row - 4x10 Lateral Raise + Fro...

Dynamic warmup (10 min) Lower Body - 60-90 sec rest/set Front Squat - 4x6 KB Lunge - 4x12 per leg; 16-20kg/hand Leg Press - 4x12 Reverse Hyperexten...

Dynamic warmup (10 min) Push/Pull - 60-90 sec rest/set DB Bench + Chest Fly - 3x12 + 10 chest fly/set BB Decline Bench + Clapping Push Up - 3x12 +...

This is the final week of the Hypertrophy Cycle. I hope it has been given you the muscular growth and gains that it was designed for. Remember, tra...

Dynamic warmup (10 min) Push/Pull - 60-90 sec rest/set DB Bench + Plate Push Ups (using 45# plates) - 3x12 + 10 plate PU/set BB Incline Bench - 4x1...

Dynamic warmup (10 min) Lower Body - 60-90 sec rest/set Pause Front Squat - 4x5; 3-5 sec pause at bottom Barbell Squat Jumps - 3x8; lightweight Le...

Dynamic warmup (10 min) Push/Pull - 60-90 sec rest/set Deadlift - 4x12 BB Bent Over Row - 3x8 Weighted Pull-up - 4x8 BB Bench - 3x12 DB Incline Ben...