Glutes 2

Read First 😉 Whether your motivation for stronger glutes is to feel more confident in a swimsuit, fit in your jeans again, or feel stronger when running, this workout focuses exclusively on the glutes to give your butt a well-rounded definition. Recommended frequency: 2 times per week. More training isn’t always better. Targeting your glutes …

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Boulder Shoulder 2

Read First 😉 Many beginners make the mistake of treating the heads as one muscle and train it like they do chest: with presses, presses, and more presses. The problem? This training approach heavily recruits the anterior head with little work to the middle and posterior head of the shoulder girdle. Without middle and posterior …

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chest quest 2

Read First 😉 There are dozens of exercises you could do on chest day, but you probably don’t want to spend your Monday—aka International Chest Day—doing them all. You just want to know the best exercises to build a muscular chest, so we’ve done the work for you. Recommended frequency: 2 times per week. Compact …

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Core Ignition 2

Read First 😉 From the minute you rise out of bed to the minute you sleep at night there isn’t a moment where you’re not using your core. From injury prevention to enhanced sports performance, there are many reasons to train your core. If you want to improve your functional performance you need to work …

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Back-Up 2

Read First 😉 If you’re someone who’s guilty of only working out your “show muscles” like chest, arms, abs, and shoulders, this is the recipe to earn all the other growth you’ve been missing. A thick, dense, and well-balanced upper body needs a big back—period! Recommended frequency: 2 times per week. Compact Extended 4 sets 12 – 8 – 8 – …

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Rest 30 seconds


Rest 40 seconds


Rest 60 seconds


Rest 90 seconds


Rest 120 seconds