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Daily Fitness

Muscular Endurance Week 1 Day 5

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. ...

Muscular Endurance Week 1 Day 4

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...

Muscular Endurance Week 1 Day 2

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 Week 1 Day 1

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

De-Load week

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...

Hypertrophy Week 4 Day 5 (Final Day)

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...

Hypertrophy Week 4 Day 4

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...

Hypertrophy Week 4 Day 2

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 +...

Hypertrophy Week 4 Day 1

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...

Hypertrophy Week 3 Day 5

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...

Hypertrophy Week 3 Day 4

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...

Hypertrophy Week 3 Day 2

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...