AUSTIN'S TEST #DLBdaily TODAY'S GYM WORKOUT

AUSTIN'S TEST #DLBdaily TODAY'S GYM WORKOUT


***READ ME! SHREDDED SUMMER CHALLENGE GUIDE***

What’s up everyone? I’m so hype to get you all shredded for summer! Now, 6 weeks is not a huge amount a time, so you need to be ALL IN on some things. Besides training, these are a few things in my opinion you need to be all in on to get you where you need to be in 6 weeks.

 

  1. Follow a Diet: there is no wrong or right kind of diet but you need to be consistent daily with your food (number of meals, portions, and timing). Figure out your daily caloric needs using my Nutritional Guide, then break that up in a set number of meals that you can consistently eat every day, anywhere from 3-5 meals spaced out. You can see what I eat in a day here.
  2. CARDIO 5x a week minimum: Your choice of cardio is up to you. Check my Cardio Section, which will explain the difference between LISS (Steady State) and HIIT. I personally like doing HIIT because it’s faster, but you need to go hard!
  3. TRAIN 6x a week: I obviously have a workout up every single day, but you can take a REST day any time you see fits your schedule.
  4. 1 Gallon of H20 a day! You’ll be amazed how much better you will feel being super hydrated. If you are a beginner, start with 1/2 gallon a day and work your way up every week.
  5. NO ALCOHOL: Trust me I know, wine is one of hardest things I have to give up. But it’s only 42 days, you can cut alcohol completely out for 42 days. Don’t drink your calories!
  6. NO SUGAR: this doesn’t mean natural sugar that you would get from fresh fruit. Avoid any added sugars like white sugar and high fructose corn syrup. This means NO sweets or candy.
  7. Eat whole foods, nothing processed. Whole foods are considered “nutrient dense,” meaning they contain a variety of nutrients, while foods that are heavily processed are considered to contain “empty calories.”

              -DLB


weekly workouts SCHEDULE TEST NUMBER 2

where to start:  Training guide

Need help reading the workouts? Check out the "HOW TO READ WORKOUTS" guide at the bottom of this page!

The workouts below are a guide. I think one of the best things you can do to hold yourself accountable is to show up to the gym with some sort of plan of attack. These workouts are your plan of attack. This is what will hold you accountable.

Many of you are probably working out in a public gym where you may not be able to superset certain exercises at the same time. Or maybe you are someone that works out in your garage and have super limited equipment. THAT’S OKAY!! You do not have to complete the workout exactly how it is written. This is a guide to give you an idea how I train every day. I have also been training for almost 15 years, so if you are just a beginner 4 sets of something might be a bit much. Maybe start at 3 sets and work your way up in volume after some time. There are so many different variations that you can do. If I'm doing a movement on a machine not available to you (i.e. shoulder press machine), feel free to substitute it for something similar to that motion. For example, you could do barbell shoulder press, dumbbell press, or even a cable shoulder press. If you need help thinking of different variations, go to the EXERCISE VARIATIONS tab below to find alternatives.

Rest Time Between Sets: How long should you rest between sets? It depends largely on what type of training you’re doing. You may need a little more or less on some exercises and sets. The best way to gauge rest time is to begin a new set as soon as you feel recovered to the point where you can physically put enough energy into productively executing the next set. I have been training for 15+ years, so I know when I feel recovered. But if you are new to training this is a good starting point based on rep schemes:

12 Reps+: 30-60 seconds rest
6-12 Reps: 1-2 minutes rest
1-5 Reps: 2-4 minutes rest

I recommend taking at least one REST DAY.  That day is when you need it, it does NOT have to be the same day every week. Take it when your body needs it!!
 
 
If you have questions, ask them in the FACEBOOK GROUP PAGE! Our community is full of knowledgable people and long time DLB Daily members that can help you out quickly.

CHElts: monday 6-14

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.
(Be sure to read notes for varying grips, attachments, body positions etc.)

1. TS* Flat Bench / DB 1.5 Rep Lateral Raise / Resistance Band Pulsing Lateral Raise

  •  4 x 6-8
  •  4 x 6 x fail
  •  4 x fail

NOTE: DB 1.5 rep Lateral raise, you will raise dumbbells up to shoulder level, come down about half way, back up to shoulders, then all the way down to start position. You are doing about 6 reps doing 1.5 rep, when you start to fatigue rep out regular full range reps to failure

2. TS* Reverse cable fly / Flat Cable Chest Fly / Push-ups

  •  4 x 10-12
  •  4 x 10-12
  •  4 x fail

3. TS* DB Standing Strict Shoulder Press to Push Press / Incline Low Cable Fly / Decline pushup

  •  4 x 6-8 x fail
  • 4 x 10-12
  •  4 x fail

4. TS* DB Hammer (neutral grip) Floor Press / Cable Upright Row / Cable Front Raise

  •  4 x 6-8
  •  4 x 10-12
  •  4 x 10-12

NOTE: You can use a rope or a straight bar for the uprights and front raises.

BACK: TUESDAY 6-15

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.
(Be sure to read notes for varying grips, attachments, body positions etc.)

1. Conventional Deadlift

  •  4 x 10/8/6/6

2. Bent Over Barbell Row (close overhand grip)

  •  4 x 6-8

3. SS* Wide Front Pulldown / Reverse Grip Pulldown

  •  4 x 12/10/8/8
  •  4 x 12/10/8/8

4. SS* Straight Arm Pulldown (with rope) / Standing Cable High Row

  •  4 x 12-15
  •  4 x 12/10/8/8

5. SS* Rope Seated Cable Row (high/wide) / Rope Seated Cable Row (low/elbows tucked)

  •  4 x 12/10/8/8
  •  4 x 12/10/8/8

NOTE: pullhigh with elbows wide for the first row and then you will drop the weight a little bit (not much), drop your elbows and keep them tucked close to your sides.

6. Single Arm Bent Over DB Row

  •  4 x 12/10/8/6

 

LEGS: WEDNESDAY 6-16

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.
(Be sure to read notes for varying grips, attachments, body positions etc.)

1. SS* Front Squat (or SSB Squat) / Pulsing Goblet Squat (heels elevated)

  •  4 x 12/10/8/6
  •  4 x 20

NOTE: If you don't have a wedge for elevation, you can just use a couple of plates to stand on. you are doing small pulsing bottom portion reps.  Do not extend all the way up keeping tension on quads the entire time.

2. SS* Landmine RDL / Landmine Pulsing Sumo Squat

  •  4 x 15/12/10/8
  •  4 x 20

NOTE: Pulsing Sumo Squats, you are doing small pulsing bottom portion reps.  Do not extend all the way up.

3. Pistol Squat to Reverse Lunge

  •  4 x 8-10 each side

NOTE: I use a small plate to elevate my heel.  I need a little heel elevation for the pistol squat. You can do this with dumbbells or KB in a goblet, no weight or even assistance.  Completely up to your level. Do a pistol squat, then step back into a reverse lunge = 1 rep.

4. SS* Frog Reverse Hyperextensions / BB Glute Bridge + banded hip abduction.

  •  4 x 15-20
  •  4 x 10-12 + 10-12 abductions

NOTE: You do not need a reverse hyperextension machine, you can just use a flat bench. Frog just means your feet together.

Use a hip circle just above your knee for the glute bridge hip abductions.  Do a glute bridge up, and at the top of the movement do a single hip abduction before lowering back down.  Go lighter since time under tension will be longer

 

DELTS: THURSDAY 6-17

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.
(Be sure to read notes for varying grips, attachments, body positions etc.)

1. Alternating Single Arm ISO HOLD DB Front Raise / Alternating Single Arm ISO HOLD DB Lateral Raise

  • 4 x 8-10 alternating + 5-10 together
  • 3 x 8-10 alternating + 5-10 together

NOTE: one arm will start up in an iso hold either out front in a front raise or out to the side in a side lateral raise, other arm does a rep and when it gets to the top, arms switch…. Do 8-10 alternating with the ISO HOLDS, then 5-10 both arms together

2. SS* EZ Bar Reverse Grip Shoulder Press / Seated Single DB Front Raise

  •  4 x 12/10/8/8
  •  4 x 10-12 (hold DB horizontal or vertical)

3. Behind the Back Lateral Raise /  Side Laterals / Resistance Band Pulsing Lateral Raise

  • 4 x 10-12
  • 4 x 10-12
  • 4 x 20

NOTE: You should be able to use the same weight from for the Behind the Back Laterals and the side Laterals.

4. Alternating Bentover DB Skier to Bentover DB Rear Fly (pinky out)

  •  5 x 8-10 each alternating back and forth

5. Kneeling Windmill Press

  •  4 x 12/10/8/6

 

arms & abs: FRIDAY 6-18

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.
(Be sure to read notes for varying grips, attachments, body positions etc.)

1. SS* Straight Bar Cable Tricep Extension / Straight Bar Cable Curl

  •  50/40/30/20/10
  •  50/40/30/20/10

NOTE: Complete 50 reps of the first exercise and immediately after 50 reps of the second exercise. Rest. Then 40 reps…30 reps…20…and so on till you get down to 5 reps of both. Add weight as the reps down.

2. SS* EZ Bar Lying Skull Crusher / EZ-Bar Spider Curl

  •  10/20/30/40/50
  •  10/20/30/40/50

NOTE: For this superset you are going the opposite way, decreasing the weight as the reps go up.

3. SS* Close Grip Bench / DB Hammer Curl

  •  50/40/30/20/10
  •  50/40/30/20/10

4. AB GIANT SET : 3 rounds 15 for each exercise

legs: Saturday 6-19

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.
(Be sure to read notes for varying grips, attachments, body positions etc.)

1. Squat

  •  5 x 5 start at 75% and try to add 5-10lb for each set

2. TS*

Leg Extensions

Heels Elevated Trap Bar Dead (or DB squats)

Bodyweight Sissy Squat

  •  4 x 10 + 10 partails
  •  4 x 10-12
  •  4 x 10 or failure

3. TS*

KB or DB Stiff Leg Deadlift

Leg Curl (machine lying or seated OR Stability ball curls)

Vertical Leg Press (smith or leg press with feet high)

  •  4 x 10-12
  •  4 x 10 + 10 paritals
  •  4 x 10-12

4. Barbell Walking Lunges

  •  4 x 8-10 long, wide steps x 8-10 short steps

NOTE: You will do 8-10 steps per leg taking long steps with will work hams and glutes a bit more, then 8-10 steps per leg take short, narrow steps working quads a bit more.

HIIT: Sunday 6-20

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.
(Be sure to read notes for varying grips, attachments, body positions etc.)

Warmup:

  • Dynamic Stretching
  • 1/2 mile jog on treadmill (50-60%)

4 min TABATA: 20 sec ON / 10 OFF

NOTE: You are going non-stop for 4 mins straight. First 20 sec is DB Hang Squat Cleans, then 10 sec off, basically to get ready for the next 20 seconds which is V-ups. 10 sec off…then back to Hang Squat Cleans.

3-5 minutes BREAK before moving to next

Scaled “DT” 5 ROUNDS for TIME:

Weights: 135 / 85 - 95 (or whatever you can do, this is just a suggestion)

3-5 minutes BREAK before moving to next

4 min TABATA: 20 sec ON / 10 OFF

  • Assault Bike (or any other cardio piece)
  • High Plank

 

 



weekly workouts


CHEST: monday 3-1

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.

1. Wide to Narrow Push-ups

3 x 8 (1 rep = wide push up & narrow pushup)

 

2. SS* DB Incline Rotational Press (pinkys togther) / DB Incline Around the World

 4 x 12/10/8/8

 4 x 10-12

NOTE: Around the Worlds, thumbs touch at the top over head, then circle down under your chest, with pinkys touching. 

 

3. SS* Flat Bench Press / Flat Bench Svend (Hex) Press

 4 x 12/10/8/6

 4 x fail

NOTE: For the Svend (Hex) press, bring dumbbells or plates together touching, with palms facing, and really squeeze them together as you press up and down. I'm actually using the same weight for both exercises. Just bring dumbbells together and rep out as many as you can.

 

4. SS* Singe Arm Crossbody Low to High Fly / Dips

 4 x 10-12

 4 x fail

NOTE: Singe Arm Underhand Crossover  Incline Fly, is a standing incline (low to high) fly.  You are doing one arm at a time so that you can crossover and go from hip to opposite shoulder with an underhand grip.

The dips can either be done at a dip station bar, between two benches, or between two chairs.  If using chairs, to get more emphasis on chest, tuck your knees to your chest almost like curling into a ball, instead of having your feet out in front of you.

 

5. SS* Standing Flat Cable Fly / Standing Flat Cable Press / Push-ups

 4 x 8-10

 4 x 8-10

 4 x 10 -12

NOTE: The difference between cable fly and cable press, is the bend in the elbow.  For the fly your elbow is slightly bent and it stays in that fixed position throughout the entire movement.  You will do 8-10 flys and then switch right into presses by bending your elbow on the way back and then as you push forward your elbows will straighten just as you would a press.

 

BACK: TUESDAY 3-2

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.

Warm-Up: 3 x 10 each

 Band shoulder Up and Overs 

 Band Pull-aparts (reverse fly pull-apart)

 

1. SS* Rope Straight Arm Pulldown / Seated Rope Facepulls / Rope Cable Low Row

 4 x 10-12

 4 x 10-12

 4 x 10-12

NOTE: You are going from straight arm pulldown, to sitting on the ground face pulls, and then low cable row.  You will just have to move the pulley to the lowest position for the low cable row. The low cable row video shows handle grips, but just sub out for the rope.

 

2. T-Bar Row (overhand shoulder width grip)

 4 x 12/10/8/6 drop 10

NOTE: Drop 10 means you are doing a drop set, so on your last set after you complete 6 reps you are then dropping the weight and doing 10 more reps.

 

3. SS* Neutral Grip Pulldown / Neutral Grip High Row (stay at lat pulldown)

 4 x 12/10/8/8

 4 x 8-10

NOTE: Video demos may differ a bit. Im using a neutral medium (shoulder width) grip bar for both of these exercises. For the Standing High Row, you stay at the lat pulldown station, stand up, put one foot up for stability and you are just perform a high row, pulling towards your chest with elbows wide.

 

4. SS* Seated Wide Grip Cable Row / Seated Underhand Cable Row

 4 x 10-12

 4 x 8-10

NOTE: Staying at the same seated row station, you are just switching your grip from wide grip overhand to an underhand grip

 

5. Alternating Single Lat Pulldown

 4 x 6-8 alternating x 5-8 together

LEGS: WEDNESDAY 3-3

 

1. SS* Leg Extensions / Leg Curls

4 x 10

4 x 10

 

2. TS* Landmine Stiff Leg Deads (toes elevated) / Landmine Sumo Squat/ Goblet Sumo Squats

  •  4 x 12-15
  •  4 x 12-15
  • 4 x 30 sec

NOTE: For Stiff leg deads, video demonstration shows a romanian deadlift, you will just perform a stiff leg instead. This gives you a general idea of the movement using a landmine. For the goblet squat, you will just perform movement in a sumo stance (legs wide) vs. the normal stance shown in demonstration.

 

3. TS* DB Squat Jumps (dumbbells at your sides) / Heels Elevated Narrow Stance DB Front Squat (or Goblet Squat)  / Wall-sit

  •  4 x 12-15
  •  4 x 30 sec
  • 4 x 60 sec

NOTE: For DB squat jumps you are performing a squat with two dumbbells down by your sides and exploding up into a jump and back down into a squat position. That is one rep. For the wall sits you are just putting your back up against a wall and coming down into a seated position with your legs bent at 90 degrees. Start with weight in your hand, then drop the weight if you need to until you get 60 seconds.

 

4. SS* DB Bulgarian Squats  / Split Stance RDL

3 x 10-12 each leg

3 x 10-12 each leg

 

FINISHER: 5 MIN TABATA (20 SEC ON / 10 SEC OFF)

DB Hang Squat Cleans

Lateral Bench Taps (Alternating Legs)

NOTE: You are going non-stop for 5 mins straight. First 20 sec is DB Hang Squat Cleans, then 10 sec off, basically to get ready for the next 20 seconds which is Lateral Bench Taps.  Go for 20 seconds, then off for 10 then back to Hang Squat Cleans.

DELTS: THURSDAY 3-4

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.

1.  SS* Bent-over Rear Delt Fly / Bent-over Wide row

4 x 10-12

4 x 8-10

NOTE: make sure you are pulling really wide on the row.  Lead with elbows.

 

2. SS* Seated DB Lateral Raise (slight lean forward) / DB Upright Row

4 x 12/10/8/8

4 x 10-12

NOTE: So instead of sitting upright and raising arms out to sides like a “T.” I want you just to lean forward a little bit, this will put a little more isolation on that medial head

 

3. Kneeling DB Windmill Shoulder Press

 4 x 12/10/8/6

 

4. SS* Seated DB “Y” Raise / Seated DB Shoulder Press (elbows forward)

 4 x 12/10/8/8

 4 x fail

NOTE: Use the same weight for the press.  So go as heavy as you can for the Y raise.  For the Y raise, think of bringing your hands at 10:00 and 2:00 like on a clock. The video shows a reverse incline, but you will be seated facing the other way on the bench.

 

5. MEADOW 6-Way Shoulder Raise

 3 x 8

 

arms & abs: FRIDAY 3-5

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.

1. SS* Underhand grip Pull-up / Cable straight bar wide curl

 4 x 10

 4 x 15/12/10/8

NOTE: Make sure your hand placement is slightly outside of your shoulders.

 

2. SS* Close Grip DB Hex Press / Close Grip Push-Up (elbows back)

 4 x 15/12/10/8

 4 x 10

 

3. SS* DB Alternating Iso hold DB Curl /  DB Alternating Iso hold Lying Tricep Extension (skull crusher)

 4 x 6 each arm Alternating + 5-6 together

 4 x 6 each arm Alternating + 5-6 together

NOTE: Iso hold DB Curl, one arm holds in a flex position at the top, other arm extends down and curls back up into a flexed position, then switch. Do 5-6 alternating with each arm then together for 5-6 more reps. (View the Rep Variations demo to see the ISO hold movement)

 

4. SS* Cable Rope Tricep Extension/ Cable Rope Lying Hammer Curl

 4 x 12-15

 4 x 12-15

NOTE: Video demo shows ez-bar on the cable, but just keep the rope on for the whole set.

 

5. ABS : 2-3 rounds 30 sec each

 Elevated Feet Mountain Climber

 V-sit Double Crunch 

 Lying Heel Touches 

 Hollow Body Flutter Kicks

 

legs: Saturday 3-6

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.

 

1. TS* Booty Blaster:

NOTE: Lateral walks video demo just shows the lateral walks, you will just be adding 5 squats after every 5 lateral steps.

 

2. Alternating KB Deadlift to Goblet Squat

 4 x 12 each (1 rep = deadlift + goblet squat)

NOTE: KB comes down and touches ground between feet, as you extend up, you will toss the KB up into a goblet, then do goblet squat.  At the top you will drop the KB back down for the deadlift. If you don't have a KB sub for a DB

 

3. SS* Front Hack Squat (narrow stance, toes slightly out) / Reverse Hack Goodmornings

  • 4 x 12/10/8/8
  • 4 x 10-12

NOTE: If your gym does not have a hack squat, view the hack squat variation video for an alternative.

 

4. SS* DB Deficit Reverse Lunge + Curtsy Lunge

   4 x 10

NOTE: Elevate your foot on a low step or couple plates on the ground.  It does not need to be very high, maybe like 3-6 inches. Front foot is on the step, you will step back in a reverse lunge, then step that foot forward, then step it back but in a curtsy lunge…that is 1 rep

 

5. SS* DB Single Leg Deadlift + High Knee / Jumping Bulgarian Split Squat

  •  4 x 12-15
  •  4 x 12-15

NOTE: Hold a single dumbbell or KB in the opposite hand of the leg that is working. Touch dumbbell  or KB to the ground, inside the toe, while extending other leg straight back. As you come back to upright, bring your knee up to your chest. Try not to touch the ground the entire time unless you lose balance.

No weight needed on the jumping bulgarian squats

 

HIIT: Sunday 3-7

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.

 

4 Min HIIT: 20sec ON 10sec OFF

NOTE: You are going non-stop for 4 mins straight. First 20 secs is Spiderman Push-up, then 10 sec off, basically to get ready for the next 20 seconds which is Squat Jump (Just squats but exploding up into a jump and then back down into a squat).  Then off for 10 then back to spiderman push-ups. Its only 20 seconds so you are doing as many as you can do!

 

AMRAP 16 MIN

  • 8 barbell or DB Push Press
  • 8 barbell or DB Power Squat Clean
  • 8 barbell or DB Sumo High Pulls

NOTE: AMRAP means as many rounds as possible, so complete each exercise and then repeat as many times as you can in 16 minutes.NOTE: I use the same weight for everything. Around 35’s if using dumbbells, and 65-75 for a barbell

 

Core Circuit: 3 Rounds x 30 sec each

Hollow Body Rock

 V-Ups

Sprinter Sit-Up


***READ ME! SHREDDED SUMMER CHALLENGE GUIDE***

What’s up everyone? I’m so hype to get you all shredded for summer! Now, 6 weeks is not a huge amount a time, so you need to be ALL IN on some things. Besides training, these are a few things in my opinion you need to be all in on to get you where you need to be in 6 weeks.

 

  1. Follow a Diet: there is no wrong or right kind of diet but you need to be consistent daily with your food (number of meals, portions, and timing). Figure out your daily caloric needs using my Nutritional Guide, then break that up in a set number of meals that you can consistently eat every day, anywhere from 3-5 meals spaced out. You can see what I eat in a day here.
  2. CARDIO 5x a week minimum: Your choice of cardio is up to you. Check my Cardio Section, which will explain the difference between LISS (Steady State) and HIIT. I personally like doing HIIT because it’s faster, but you need to go hard!
  3. TRAIN 6x a week: I obviously have a workout up every single day, but you can take a REST day any time you see fits your schedule.
  4. 1 Gallon of H20 a day! You’ll be amazed how much better you will feel being super hydrated. If you are a beginner, start with 1/2 gallon a day and work your way up every week.
  5. NO ALCOHOL: Trust me I know, wine is one of hardest things I have to give up. But it’s only 42 days, you can cut alcohol completely out for 42 days. Don’t drink your calories!
  6. NO SUGAR: this doesn’t mean natural sugar that you would get from fresh fruit. Avoid any added sugars like white sugar and high fructose corn syrup. This means NO sweets or candy.
  7. Eat whole foods, nothing processed. Whole foods are considered “nutrient dense,” meaning they contain a variety of nutrients, while foods that are heavily processed are considered to contain “empty calories.”

              -DLB


weekly workouts SCHEDULE

where to start: Training guide

Need help reading the workouts? Check out the "HOW TO READ WORKOUTS" guide at the bottom of this page!

The workouts below are a guide. I think one of the best things you can do to hold yourself accountable is to show up to the gym with some sort of plan of attack. These workouts are your plan of attack. This is what will hold you accountable.

Many of you are probably working out in a public gym where you may not be able to superset certain exercises at the same time. Or maybe you are someone that works out in your garage and have super limited equipment. THAT’S OKAY!! You do not have to complete the workout exactly how it is written. This is a guide to give you an idea how I train every day. I have also been training for almost 15 years, so if you are just a beginner 4 sets of something might be a bit much. Maybe start at 3 sets and work your way up in volume after some time. There are so many different variations that you can do. If I'm doing a movement on a machine not available to you (i.e. shoulder press machine), feel free to substitute it for something similar to that motion. For example, you could do barbell shoulder press, dumbbell press, or even a cable shoulder press. If you need help thinking of different variations, go to the EXERCISE VARIATIONS tab below to find alternatives.

Rest Time Between Sets: How long should you rest between sets? It depends largely on what type of training you’re doing. You may need a little more or less on some exercises and sets. The best way to gauge rest time is to begin a new set as soon as you feel recovered to the point where you can physically put enough energy into productively executing the next set. I have been training for 15+ years, so I know when I feel recovered. But if you are new to training this is a good starting point based on rep schemes:

12 Reps+: 30-60 seconds rest
6-12 Reps: 1-2 minutes rest
1-5 Reps: 2-4 minutes rest

I recommend taking at least one REST DAY.  That day is when you need it, it does NOT have to be the same day every week. Take it when your body needs it!!
 
 
If you have questions, ask them in the FACEBOOK GROUP PAGE! Our community is full of knowledgable people and long time DLB Daily members that can help you out quickly.

CHElts: monday 6-14

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.
(Be sure to read notes for varying grips, attachments, body positions etc.)

1. TS* Flat Bench / DB 1.5 Rep Lateral Raise / Resistance Band Pulsing Lateral Raise

  •  4 x 6-8
  •  4 x 6 x fail
  •  4 x fail

NOTE: DB 1.5 rep Lateral raise, you will raise dumbbells up to shoulder level, come down about half way, back up to shoulders, then all the way down to start position. You are doing about 6 reps doing 1.5 rep, when you start to fatigue rep out regular full range reps to failure

2. TS* Reverse cable fly / Flat Cable Chest Fly / Push-ups

  •  4 x 10-12
  •  4 x 10-12
  •  4 x fail

3. TS* DB Standing Strict Shoulder Press to Push Press / Incline Low Cable Fly / Decline pushup

  •  4 x 6-8 x fail
  • 4 x 10-12
  •  4 x fail

4. TS* DB Hammer (neutral grip) Floor Press / Cable Upright Row / Cable Front Raise

  •  4 x 6-8
  •  4 x 10-12
  •  4 x 10-12

NOTE: You can use a rope or a straight bar for the uprights and front raises.

BACK: TUESDAY 6-15

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.
(Be sure to read notes for varying grips, attachments, body positions etc.)

1. Conventional Deadlift

  •  4 x 10/8/6/6

2. Bent Over Barbell Row (close overhand grip)

  •  4 x 6-8

3. SS* Wide Front Pulldown / Reverse Grip Pulldown

  •  4 x 12/10/8/8
  •  4 x 12/10/8/8

4. SS* Straight Arm Pulldown (with rope) / Standing Cable High Row

  •  4 x 12-15
  •  4 x 12/10/8/8

5. SS* Rope Seated Cable Row (high/wide) / Rope Seated Cable Row (low/elbows tucked)

  •  4 x 12/10/8/8
  •  4 x 12/10/8/8

NOTE: pullhigh with elbows wide for the first row and then you will drop the weight a little bit (not much), drop your elbows and keep them tucked close to your sides.

6. Single Arm Bent Over DB Row

  •  4 x 12/10/8/6

 

LEGS: WEDNESDAY 6-16

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.
(Be sure to read notes for varying grips, attachments, body positions etc.)

1. SS* Front Squat (or SSB Squat) / Pulsing Goblet Squat (heels elevated)

  •  4 x 12/10/8/6
  •  4 x 20

NOTE: If you don't have a wedge for elevation, you can just use a couple of plates to stand on. you are doing small pulsing bottom portion reps.  Do not extend all the way up keeping tension on quads the entire time.

2. SS* Landmine RDL / Landmine Pulsing Sumo Squat

  •  4 x 15/12/10/8
  •  4 x 20

NOTE: Pulsing Sumo Squats, you are doing small pulsing bottom portion reps.  Do not extend all the way up.

3. Pistol Squat to Reverse Lunge

  •  4 x 8-10 each side

NOTE: I use a small plate to elevate my heel.  I need a little heel elevation for the pistol squat. You can do this with dumbbells or KB in a goblet, no weight or even assistance.  Completely up to your level. Do a pistol squat, then step back into a reverse lunge = 1 rep.

4. SS* Frog Reverse Hyperextensions / BB Glute Bridge + banded hip abduction.

  •  4 x 15-20
  •  4 x 10-12 + 10-12 abductions

NOTE: You do not need a reverse hyperextension machine, you can just use a flat bench. Frog just means your feet together.

Use a hip circle just above your knee for the glute bridge hip abductions.  Do a glute bridge up, and at the top of the movement do a single hip abduction before lowering back down.  Go lighter since time under tension will be longer

 

DELTS: THURSDAY 6-17

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.
(Be sure to read notes for varying grips, attachments, body positions etc.)

1. Alternating Single Arm ISO HOLD DB Front Raise / Alternating Single Arm ISO HOLD DB Lateral Raise

  • 4 x 8-10 alternating + 5-10 together
  • 3 x 8-10 alternating + 5-10 together

NOTE: one arm will start up in an iso hold either out front in a front raise or out to the side in a side lateral raise, other arm does a rep and when it gets to the top, arms switch…. Do 8-10 alternating with the ISO HOLDS, then 5-10 both arms together

2. SS* EZ Bar Reverse Grip Shoulder Press / Seated Single DB Front Raise

  •  4 x 12/10/8/8
  •  4 x 10-12 (hold DB horizontal or vertical)

3. Behind the Back Lateral Raise /  Side Laterals / Resistance Band Pulsing Lateral Raise

  • 4 x 10-12
  • 4 x 10-12
  • 4 x 20

NOTE: You should be able to use the same weight from for the Behind the Back Laterals and the side Laterals.

4. Alternating Bentover DB Skier to Bentover DB Rear Fly (pinky out)

  •  5 x 8-10 each alternating back and forth

5. Kneeling Windmill Press

  •  4 x 12/10/8/6

 

arms & abs: FRIDAY 6-18

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.
(Be sure to read notes for varying grips, attachments, body positions etc.)

1. SS* Straight Bar Cable Tricep Extension / Straight Bar Cable Curl

  •  50/40/30/20/10
  •  50/40/30/20/10

NOTE: Complete 50 reps of the first exercise and immediately after 50 reps of the second exercise. Rest. Then 40 reps…30 reps…20…and so on till you get down to 5 reps of both. Add weight as the reps down.

2. SS* EZ Bar Lying Skull Crusher / EZ-Bar Spider Curl

  •  10/20/30/40/50
  •  10/20/30/40/50

NOTE: For this superset you are going the opposite way, decreasing the weight as the reps go up.

3. SS* Close Grip Bench / DB Hammer Curl

  •  50/40/30/20/10
  •  50/40/30/20/10

4. AB GIANT SET : 3 rounds 15 for each exercise

legs: Saturday 6-19

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.
(Be sure to read notes for varying grips, attachments, body positions etc.)

1. Squat

  •  5 x 5 start at 75% and try to add 5-10lb for each set

2. TS*

Leg Extensions

Heels Elevated Trap Bar Dead (or DB squats)

Bodyweight Sissy Squat

  •  4 x 10 + 10 partails
  •  4 x 10-12
  •  4 x 10 or failure

3. TS*

KB or DB Stiff Leg Deadlift

Leg Curl (machine lying or seated OR Stability ball curls)

Vertical Leg Press (smith or leg press with feet high)

  •  4 x 10-12
  •  4 x 10 + 10 paritals
  •  4 x 10-12

4. Barbell Walking Lunges

  •  4 x 8-10 long, wide steps x 8-10 short steps

NOTE: You will do 8-10 steps per leg taking long steps with will work hams and glutes a bit more, then 8-10 steps per leg take short, narrow steps working quads a bit more.

HIIT: Sunday 6-20

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.
(Be sure to read notes for varying grips, attachments, body positions etc.)

Warmup:

  • Dynamic Stretching
  • 1/2 mile jog on treadmill (50-60%)

4 min TABATA: 20 sec ON / 10 OFF

NOTE: You are going non-stop for 4 mins straight. First 20 sec is DB Hang Squat Cleans, then 10 sec off, basically to get ready for the next 20 seconds which is V-ups. 10 sec off…then back to Hang Squat Cleans.

3-5 minutes BREAK before moving to next

Scaled “DT” 5 ROUNDS for TIME:

Weights: 135 / 85 - 95 (or whatever you can do, this is just a suggestion)

3-5 minutes BREAK before moving to next

4 min TABATA: 20 sec ON / 10 OFF

  • Assault Bike (or any other cardio piece)
  • High Plank

 

 





***SHREDDED SUMMER CHALLENGE GUIDE***

What’s up everyone? I’m so hype to get you all shredded for summer! Now, 6 weeks is not a huge amount a time, so you need to be ALL IN on some things. Besides training, these are a few things in my opinion you need to be all in on to get you where you need to be in 6 weeks.

 

  1. Follow a Diet: there is no wrong or right kind of diet but you need to be consistent daily with your food (number of meals, portions, and timing). Figure out your daily caloric needs using my Nutritional Guide, then break that up in a set number of meals that you can consistently eat every day, anywhere from 3-5 meals spaced out. You can see what I eat in a day here.
  2. CARDIO 5x a week minimum: Your choice of cardio is up to you. Check my Cardio Section, which will explain the difference between LISS (Steady State) and HIIT. I personally like doing HIIT because it’s faster, but you need to go hard!
  3. TRAIN 6x a week: I obviously have a workout up every single day, but you can take a REST day any time you see fits your schedule.
  4. 1 Gallon of H20 a day! You’ll be amazed how much better you will feel being super hydrated. If you are a beginner, start with 1/2 gallon a day and work your way up every week.
  5. NO ALCOHOL: Trust me I know, wine is one of hardest things I have to give up. But it’s only 42 days, you can cut alcohol completely out for 42 days. Don’t drink your calories!
  6. NO SUGAR: this doesn’t mean natural sugar that you would get from fresh fruit. Avoid any added sugars like white sugar and high fructose corn syrup. This means NO sweets or candy.
  7. Eat whole foods, nothing processed. Whole foods are considered “nutrient dense,” meaning they contain a variety of nutrients, while foods that are heavily processed are considered to contain “empty calories.”

              -DLB


WEEKLY WORKOUTS SCHEDULE TEST

Where to start: Training guide

Need help reading the workouts? Check out the "HOW TO READ WORKOUTS" guide at the bottom of this page!

The workouts below are a guide. I think one of the best things you can do to hold yourself accountable is to show up to the gym with some sort of plan of attack. These workouts are your plan of attack. This is what will hold you accountable.

Many of you are probably working out in a public gym where you may not be able to superset certain exercises at the same time. Or maybe you are someone that works out in your garage and have super limited equipment. THAT’S OKAY!! You do not have to complete the workout exactly how it is written. This is a guide to give you an idea how I train every day. I have also been training for almost 15 years, so if you are just a beginner 4 sets of something might be a bit much. Maybe start at 3 sets and work your way up in volume after some time. There are so many different variations that you can do. If I'm doing a movement on a machine not available to you (i.e. shoulder press machine), feel free to substitute it for something similar to that motion. For example, you could do barbell shoulder press, dumbbell press, or even a cable shoulder press. If you need help thinking of different variations, go to the EXERCISE VARIATIONS tab below to find alternatives.

Rest Time Between Sets: How long should you rest between sets? It depends largely on what type of training you’re doing. You may need a little more or less on some exercises and sets. The best way to gauge rest time is to begin a new set as soon as you feel recovered to the point where you can physically put enough energy into productively executing the next set. I have been training for 15+ years, so I know when I feel recovered. But if you are new to training this is a good starting point based on rep schemes:

12 Reps+: 30-60 seconds rest
6-12 Reps: 1-2 minutes rest
1-5 Reps: 2-4 minutes rest

I recommend taking at least one REST DAY.  That day is when you need it, it does NOT have to be the same day every week. Take it when your body needs it!!
 
 
If you have questions, ask them in the FACEBOOK GROUP PAGE! Our community is full of knowledgable people and long time DLB Daily members that can help you out quickly.

CHElts: monday 6-14

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.
(Be sure to read notes for varying grips, attachments, body positions etc.)

1. TS* Flat Bench / DB 1.5 Rep Lateral Raise / Resistance Band Pulsing Lateral Raise

  •  4 x 6-8
  •  4 x 6 x fail
  •  4 x fail

NOTE: DB 1.5 rep Lateral raise, you will raise dumbbells up to shoulder level, come down about half way, back up to shoulders, then all the way down to start position. You are doing about 6 reps doing 1.5 rep, when you start to fatigue rep out regular full range reps to failure

2. TS* Reverse cable fly / Flat Cable Chest Fly / Push-ups

  •  4 x 10-12
  •  4 x 10-12
  •  4 x fail

3. TS* DB Standing Strict Shoulder Press to Push Press / Incline Low Cable Fly / Decline pushup

  •  4 x 6-8 x fail
  • 4 x 10-12
  •  4 x fail

4. TS* DB Hammer (neutral grip) Floor Press / Cable Upright Row / Cable Front Raise

  •  4 x 6-8
  •  4 x 10-12
  •  4 x 10-12

NOTE: You can use a rope or a straight bar for the uprights and front raises.

BACK: TUESDAY 6-15

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.
(Be sure to read notes for varying grips, attachments, body positions etc.)

1. Conventional Deadlift

  •  4 x 10/8/6/6

2. Bent Over Barbell Row (close overhand grip)

  •  4 x 6-8

3. SS* Wide Front Pulldown / Reverse Grip Pulldown

  •  4 x 12/10/8/8
  •  4 x 12/10/8/8

4. SS* Straight Arm Pulldown (with rope) / Standing Cable High Row

  •  4 x 12-15
  •  4 x 12/10/8/8

5. SS* Rope Seated Cable Row (high/wide) / Rope Seated Cable Row (low/elbows tucked)

  •  4 x 12/10/8/8
  •  4 x 12/10/8/8

NOTE: pullhigh with elbows wide for the first row and then you will drop the weight a little bit (not much), drop your elbows and keep them tucked close to your sides.

6. Single Arm Bent Over DB Row

  •  4 x 12/10/8/6

 

LEGS: WEDNESDAY 6-16

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.
(Be sure to read notes for varying grips, attachments, body positions etc.)

1. SS* Front Squat (or SSB Squat) / Pulsing Goblet Squat (heels elevated)

  •  4 x 12/10/8/6
  •  4 x 20

NOTE: If you don't have a wedge for elevation, you can just use a couple of plates to stand on. you are doing small pulsing bottom portion reps.  Do not extend all the way up keeping tension on quads the entire time.

2. SS* Landmine RDL / Landmine Pulsing Sumo Squat

  •  4 x 15/12/10/8
  •  4 x 20

NOTE: Pulsing Sumo Squats, you are doing small pulsing bottom portion reps.  Do not extend all the way up.

3. Pistol Squat to Reverse Lunge

  •  4 x 8-10 each side

NOTE: I use a small plate to elevate my heel.  I need a little heel elevation for the pistol squat. You can do this with dumbbells or KB in a goblet, no weight or even assistance.  Completely up to your level. Do a pistol squat, then step back into a reverse lunge = 1 rep.

4. SS* Frog Reverse Hyperextensions / BB Glute Bridge + banded hip abduction.

  •  4 x 15-20
  •  4 x 10-12 + 10-12 abductions

NOTE: You do not need a reverse hyperextension machine, you can just use a flat bench. Frog just means your feet together.

Use a hip circle just above your knee for the glute bridge hip abductions.  Do a glute bridge up, and at the top of the movement do a single hip abduction before lowering back down.  Go lighter since time under tension will be longer

 

DELTS: THURSDAY 6-17

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.
(Be sure to read notes for varying grips, attachments, body positions etc.)

1. Alternating Single Arm ISO HOLD DB Front Raise / Alternating Single Arm ISO HOLD DB Lateral Raise

  • 4 x 8-10 alternating + 5-10 together
  • 3 x 8-10 alternating + 5-10 together

NOTE: one arm will start up in an iso hold either out front in a front raise or out to the side in a side lateral raise, other arm does a rep and when it gets to the top, arms switch…. Do 8-10 alternating with the ISO HOLDS, then 5-10 both arms together

2. SS* EZ Bar Reverse Grip Shoulder Press / Seated Single DB Front Raise

  •  4 x 12/10/8/8
  •  4 x 10-12 (hold DB horizontal or vertical)

3. Behind the Back Lateral Raise /  Side Laterals / Resistance Band Pulsing Lateral Raise

  • 4 x 10-12
  • 4 x 10-12
  • 4 x 20

NOTE: You should be able to use the same weight from for the Behind the Back Laterals and the side Laterals.

4. Alternating Bentover DB Skier to Bentover DB Rear Fly (pinky out)

  •  5 x 8-10 each alternating back and forth

5. Kneeling Windmill Press

  •  4 x 12/10/8/6

 

arms & abs: FRIDAY 6-18

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.
(Be sure to read notes for varying grips, attachments, body positions etc.)

1. SS* Straight Bar Cable Tricep Extension / Straight Bar Cable Curl

  •  50/40/30/20/10
  •  50/40/30/20/10

NOTE: Complete 50 reps of the first exercise and immediately after 50 reps of the second exercise. Rest. Then 40 reps…30 reps…20…and so on till you get down to 5 reps of both. Add weight as the reps down.

2. SS* EZ Bar Lying Skull Crusher / EZ-Bar Spider Curl

  •  10/20/30/40/50
  •  10/20/30/40/50

NOTE: For this superset you are going the opposite way, decreasing the weight as the reps go up.

3. SS* Close Grip Bench / DB Hammer Curl

  •  50/40/30/20/10
  •  50/40/30/20/10

4. AB GIANT SET : 3 rounds 15 for each exercise

legs: Saturday 6-19

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.
(Be sure to read notes for varying grips, attachments, body positions etc.)

1. Squat

  •  5 x 5 start at 75% and try to add 5-10lb for each set

2. TS*

Leg Extensions

Heels Elevated Trap Bar Dead (or DB squats)

Bodyweight Sissy Squat

  •  4 x 10 + 10 partails
  •  4 x 10-12
  •  4 x 10 or failure

3. TS*

KB or DB Stiff Leg Deadlift

Leg Curl (machine lying or seated OR Stability ball curls)

Vertical Leg Press (smith or leg press with feet high)

  •  4 x 10-12
  •  4 x 10 + 10 paritals
  •  4 x 10-12

4. Barbell Walking Lunges

  •  4 x 8-10 long, wide steps x 8-10 short steps

NOTE: You will do 8-10 steps per leg taking long steps with will work hams and glutes a bit more, then 8-10 steps per leg take short, narrow steps working quads a bit more.

HIIT: Sunday 6-20

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.
(Be sure to read notes for varying grips, attachments, body positions etc.)

Warmup:

  • Dynamic Stretching
  • 1/2 mile jog on treadmill (50-60%)

4 min TABATA: 20 sec ON / 10 OFF

NOTE: You are going non-stop for 4 mins straight. First 20 sec is DB Hang Squat Cleans, then 10 sec off, basically to get ready for the next 20 seconds which is V-ups. 10 sec off…then back to Hang Squat Cleans.

3-5 minutes BREAK before moving to next

Scaled “DT” 5 ROUNDS for TIME:

Weights: 135 / 85 - 95 (or whatever you can do, this is just a suggestion)

3-5 minutes BREAK before moving to next

4 min TABATA: 20 sec ON / 10 OFF

  • Assault Bike (or any other cardio piece)
  • High Plank

 

 



*FB GROUP INVITE CODE: DLBDAILY2021

*FB GROUP INVITE CODE: DLBDAILY2021

 

NEED HELP?

 

 

NEED HELP?

 

NEED HELP?

 

 

NEED HELP?

how to read workoutS:

 

Need help reading the workouts?

Use the guide and workout abbreviations below to get up to speed and on to training!

1. Exercise number and type.

The first number is the exercise number and type. This is what exercise/group of exercises you are on in the workout and what type it is. In the case below it would be the 4th exercise in the workout. The abbreviation next to the exercise number denotes what type of exercise it is. If there is no abbreviation, it means it is just one exercise. In the case below the abbreviation is SS. This means that this exercise is a superset (two exercises done back to back with little to no rest in between). Other common abbreviations are TS, GS, and AMRAP. The definition for these can be found below.

2. The actual movement

This is the actual movement you will be performing. Since this exercise is a super set, you can see there are two movements listed with a slash in between them. Since we know a superset is two movements done back to back with little or no rest in between, that means you will perform the first movement and then go right into the second movement. Exercises that are in grey text can be clicked for a video demonstration.

3. Sets and reps

These numbers are the sets and reps for the exercises. The top group of numbers corresponds to the first exercise and the bottom group to the second exercise. In this example the first number in each group is 4. These are the amount of sets. The numbers after that are the rep counts. In this example the first exercise (Wide Grip Seated Cable Row) is 4 x 12/10/8/8 : This means that the first exercise will be preformed 4 times with the first set having 12 reps, second set having 10 reps, third set having 8 reps, and last set having 8 reps. The second exercise (Underhand Seated Cable Row) is listed as 4 x 8-10. This means the second exercise will be done 4 times with 8-10 reps being performed each time. Remember this example is a superset meaning you would do the first exercise for 12 reps then immediately go to the second exercise for 8-10 reps, and rest. Second set you would do the first exercise again for 10 reps and then straight to the second exercise for 8-10 reps. Third set would be 8 reps for the first exercise and 8-10 for the second. The final set would be 8 reps for the first exercise and 8-10 reps for the second exercise.

4. Exercise notes

These are helpful notes and tips for the movement being performed. Remember to always look here for any variations or cues for the movement. Sometimes the video demonstration may not accurately show the desired hand/foot placement or grip for a movement, which is why reading the notes can help you perform the correct variation.

COMMON ABBREVIATIONS/TERMS

 

DB - Dumbbell(s)

BB - Barbell

SS or CS - Super Set or Compound Set | Two exercises done back to back with little to no rest in between.

Example:

Leg Extension/Leg Curl

4 x 10-12
4 x 15

Complete 10-12 reps of the first exercise, then complete 15 reps of the second exercise back to back with no break. Rest. Then repeat for a total of 4 sets.

TS (Tri Set) - Three exercises set together with little to no rest in between

GS (Giant Set) - Four or more exercises set together like a circuit. Little to no rest in between the exercises. Rest in-between each round

Drop (Drop set) 

A drop set is a set that is performed immediately after your last set, just with lighter weight (meaning you drop the weight lower and continue doing the movement)

Example:

DB Bicep Curls

4 x 10 drop 10

This means you are preforming 4 sets of drop sets. Preform the first 10 reps of dumbbell curls, drop to a lighter weight, then without resting complete another 10 reps. Rest and then repeat again for 3 more sets.

Sometimes there will be multiple drops within one set.

Example:

DB Bicep Curls

4 x 12/10/8/8 drop 10 drop 10

This means you would perform 12 reps for set one then rest, 10 reps for set 2 then rest, 8 reps for set three then rest, and on the last set you would perform 8 reps then drop the weight and do 10 more reps and then drop the weight AGAIN and do another 10 reps.

Failure - no set number of reps, go until you can't go anymore

AMRAP: Abbreviation for “As many reps as possible” OR "As many round as possible" Similar to saying “go to failure.”

Pyramid Sets:  Pyramid training can be done either ascending (15/12/10/8/6) or descending (6/8/10/12/15). For Ascending pyramid sets, you should always try to increase the weight each set as the reps go down. Obviously just the opposite for Descending pyramid sets, you should be decreasing weight each set as the reps go up.

Top Set - A top set would be considered your maximum effort set that is worked up to for a given exercise. Often this is your last and final set (unless followed by a drop set).  

% (Percentage Based) - If you see a percentage, for example, 5x5 at 65%. The percentage is 65% of your 1 rep max, if you know it. It's just to help you gauge how much weight to use for that rep scheme. You can find calculators online that estimate your 1 rep max if you aren't sure.

RPE (Rate of Perceived Exertion) - The RPE scale is used to measure the intensity of your exercise. The RPE in weightlifting typically runs from 6 – 10. The number represents the amount of effort in that lift.

An easy way to think of RPE for example, an RPE 10 would be a complete maximum effort, typically an RPE 10 would only be used during a 1RM testing day or during a strength based completion. RPE 9 would represent that you could have done 1 more rep but it would have been max effort. RPE 8 would represent 2 more reps, RPE 7 would be 3 more reps and so on and so forth.

Straight Sets ( 5x5 or 5,5,5,5,5): Meaning lifting the same weight for all of your sets of a given exercise. Moving up in weight each set isn't necessary but you can add a little bit as long as you are hitting the reps! If you do all the required sets at the same weight, that's totally fine too!

Strength Training: Lifting heavy loads for low reps. Specifically, the 1-5 rep range is best for gaining strength. Powerlifters tend to lift predominately in the 1-3 rep range (i.e. heavy singles, doubles and triples) for their main lifts. You will notice I usually will only do reps this low on my main 3 lifts: squat, bench, or deadlifts. REST: 2-4 minutes. Since these are heavy sets I go when I feel ready in that range.

Hypertrophy Training: or training to build muscle, entails lifting moderate loads for moderate reps. Typically in the 8-12 rep range is cited as the best rep range for hypertrophy. However, in my opinion the hypertrophy range can be anywhere from 6-15 rep range depending on your level. REST: 1-2 minutes (again I try not to go over 90 seconds.)

Endurance Training: Entails lifting lighter loads for higher reps. Specifically, doing more than 15 reps per set trains muscular endurance. Doing such high repetitions places the muscle fibers that are resistant to fatigue under stress. I preform endurance training more on leg days because the legs are resistant little beasts so sometimes you need to throw a lot at them to see results. REST: 30-60 seconds.

HOW TO VIDEOS:


Unsure How an Exercise is Performed?
If you are unsure how to perform a certain exercise, don't worry! Check out my pretty comprehensive exercise library. In addition to this library, almost all exercises in the weekly workouts are linked to a video demonstration to see how the movement is performed. These exercises will be highlighted in grey.

EXERCISE VARIATIONS


Can't Perform an Exercise? Incase you are physically not capable of performing an exercise I've created this cheatsheet for you to look through. That variations are similar to what the noted exercise would accomplish just with other equipment or limitations.

EXERCISE VARIATION

Can't perform a certain exercise? Don't Worry. Simply look below for a suitable substitution. Ie: Flat Press (you can substitute with) Barbell Flat Bench (or) DB Flat Bench (or) Smith Machine Flat Bench (or) Machine Flat Press (or) Plate Loaded Machine Flat Press.

I recommend that if you can perform the actual exercise then to do so. Use the substitutions if you do not have access to equipment or if you are physically incapable of performing the prescribed exercise.

CHEST:

Flat press - Barbell flat bench - DB flat bench - Smith machine flat bench - Machine flat press - Plate Loaded machine flat press.

 

Incline press - Barbell incline press - DB incline bench - Smith machine incline bench - Machine incline press - Plate Loaded machine incline press.

 

Decline press - Barbell decline bench - DB decline bench - Smith machine decline bench - Plate Loaded Decline Press.

 

Flat Cable fly (standing or bent over) - PecDec fly - DB flat bench fly - barbell rollouts.

 

Incline Cable fly (standing or seated) - DB incline bench fly.

 

Decline cable fly - DB decline bench fly.

 

Single arm plate loaded sideways press - single arm cable sideways press.

 

Single arm plate loaded sideways incline press - single arm cable sideways incline press.

 

BACK:

Pull-ups - wide grip - close grip - underhand - neutral grip - v-bar.

 

Lat pull- wide grip - close grip - underhand - neutral grip - v-bar - behind the neck.

 

Seated Row - wide grip - close grip - underhand - neutral grip - v-bar - Plate loaded machine.

 

Barbell Row - DB row (seated and standing) - Plate loaded Low Row.

 

DB pullover - straight arm cable pulldown (with rope or straight bar) - Pullover machine.

 

Pendlay barbell row - Pendlay DB row - Seal bench row.

 

Single arm DB row - single arm cable row - single arm plate loaded low row.

 

Deadlift - conventional - sumo - rack pulls.

 

TRICEPS:

Close Grip bench press - DB close grip bench press - diamond push-ups.

 

Rope cable extensions - V-bar tricep extension.

 

DB tricep kickback - cable tricep kickback.

 

Dips - Dips between two benches.

 

BICEPS:

straight barbell curl - straight bar cable curl - DB curl.

 

DB hammer curl - Rope cable curl.

 

Reverse barbell curl - reverse cable curl - reverse DB curl.

 

Machine preacher curl - Ez bar preacher bench curl - DB preacher bench curl - incline bench.

 

DB concentration curl (using leg) - bent over single arm cable curl - single arm DB preacher - DB concentration curl (using incline bench).

 

SHOULDERS:

Shoulder press - seated DB shoulder press - standing DB shoulder press - standing barbell press - seated military press - Arnold press - Plate loaded machine shoulder press - standing v-bar cable shoulder press.

 

Lateral Raise - DB lateral raise - Cable lateral raise - Seated machine lateral - standing machine lateral raise - lying cross cable lateral raise - leaning laterals (DB/barbell).

 

Front Raise - barbell front raise - plate raise - DB front raise - cable low pulley straight bar front raise (over/underhand) .

 

Rear Delt Fly - DB rear delt fly (sitting/standing) - Cable rear delt fly (standing/bentover) - pec dec reverse fly.

 

Upright Row - barbell upright row - DB upright row - Cable upright (lying/standing) .

 

HAMSTRING:

Hamstring curls - Lying hamstring curl - seated curl machine - kneeling hamstring curl - DB curl in incline bench.

 

Reverse Hack squat - Vertical leg press (on smith) - Leg press feet high.

 

Stiff Leg leads - barbell or DB.

 

Adductor/Abductor - Cable hip adduction and abduction.

 

QUADS:

Front squat - SSB squat - Goblet squat (DB/T-bar) - Hack squat - Leg press feet low.

 

Squats - barbell - DB - Smith machine.

 

Smith Sumo squat - DB sumo squat - Sumo stance leg press.

 

Lunges - Walking/Stationary - Split squat - Bulgarian squat.

 

Single leg press - sideways single leg press - Box step ups.

 

ABS:

Leg/Knee Raises - hanging - decline bench - roman chair.

 

Crunch - Floor crunch - Decline bench crunch - Kneeling cable crunch - crunch machine - Toe Touches - In and Out crunch.

 

Oblique - Weighted side bend - Russian twist - Bicycle crunch - Hanging windshield wiper - Side knee raise (roman chair / hanging) - Heel touches.

 

Ab roll out - planks - mountain climbers

SUPPLEMENTS:

Need help with what supplements to take? Don't worry I got you!
Check out my favorite supplements and sample day below!

SAMPLE DAY OF SUPPLEMENTATION

(based on a perfect day, which we all wish for)

6:45am - DTE Fat Burner - (this is not a magic pill, I take it because it enhances my cardio experience. It elevates my heart rate, solid energy and I sweat much more.)

7:00am - CARDIO (4-5 days a week for about 30 mins of steady state)

11:00am - ONWARD (I take this at work for focus and energy)

5:00pm - STW / EWP White (Pre-workout)  

* I do not take STW on leg days, just EWP white. EWP Black is too strong for me!

5:30-7:00 - TRAIN

7:15 - VEGAN PRO / CRE Post-Workout Shake (1 scoop each)

10:00pm - REM (not something I take every day, but when I want to sleep right away)

WORKOUT APParel:

Need help figuring out what to wear for your workouts? Check out some of my favorite workout apparel from Flag Nor Fail below!


SEE WHAT'S HAPPENING


how to read workoutS:

 

Need help reading the workouts?

Use the guide and workout abbreviations below to get up to speed and on to training!

1. Exercise number and type.

The first number is the exercise number and type. This is what exercise/group of exercises you are on in the workout and what type it is. In the case below it would be the 4th exercise in the workout. The abbreviation next to the exercise number denotes what type of exercise it is. If there is no abbreviation, it means it is just one exercise. In the case below the abbreviation is SS. This means that this exercise is a superset (two exercises done back to back with little to no rest in between). Other common abbreviations are TS, GS, and AMRAP. The definition for these can be found below.

2. The actual movement

This is the actual movement you will be performing. Since this exercise is a super set, you can see there are two movements listed with a slash in between them. Since we know a superset is two movements done back to back with little or no rest in between, that means you will perform the first movement and then go right into the second movement. Exercises that are in grey text can be clicked for a video demonstration.

3. Sets and reps

These numbers are the sets and reps for the exercises. The top group of numbers corresponds to the first exercise and the bottom group to the second exercise. In this example the first number in each group is 4. These are the amount of sets. The numbers after that are the rep counts. In this example the first exercise (Wide Grip Seated Cable Row) is 4 x 12/10/8/8 : This means that the first exercise will be preformed 4 times with the first set having 12 reps, second set having 10 reps, third set having 8 reps, and last set having 8 reps. The second exercise (Underhand Seated Cable Row) is listed as 4 x 8-10. This means the second exercise will be done 4 times with 8-10 reps being performed each time. Remember this example is a superset meaning you would do the first exercise for 12 reps then immediately go to the second exercise for 8-10 reps, and rest. Second set you would do the first exercise again for 10 reps and then straight to the second exercise for 8-10 reps. Third set would be 8 reps for the first exercise and 8-10 for the second. The final set would be 8 reps for the first exercise and 8-10 reps for the second exercise.

4. Exercise notes

These are helpful notes and tips for the movement being performed. Remember to always look here for any variations or cues for the movement. Sometimes the video demonstration may not accurately show the desired hand/foot placement or grip for a movement, which is why reading the notes can help you perform the correct variation.

COMMON ABBREVIATIONS/TERMS

 

DB - Dumbbell(s)

BB - Barbell

SS or CS - Super Set or Compound Set | Two exercises done back to back with little to no rest in between.

Example:

Leg Extension/Leg Curl

4 x 10-12
4 x 15

Complete 10-12 reps of the first exercise, then complete 15 reps of the second exercise back to back with no break. Rest. Then repeat for a total of 4 sets.

TS (Tri Set) - Three exercises set together with little to no rest in between

GS (Giant Set) - Four or more exercises set together like a circuit. Little to no rest in between the exercises. Rest in-between each round

Drop (Drop set) 

A drop set is a set that is performed immediately after your last set, just with lighter weight (meaning you drop the weight lower and continue doing the movement)

Example:

DB Bicep Curls

4 x 10 drop 10

This means you are preforming 4 sets of drop sets. Preform the first 10 reps of dumbbell curls, drop to a lighter weight, then without resting complete another 10 reps. Rest and then repeat again for 3 more sets.

Sometimes there will be multiple drops within one set.

Example:

DB Bicep Curls

4 x 12/10/8/8 drop 10 drop 10

This means you would perform 12 reps for set one then rest, 10 reps for set 2 then rest, 8 reps for set three then rest, and on the last set you would perform 8 reps then drop the weight and do 10 more reps and then drop the weight AGAIN and do another 10 reps.

Failure - no set number of reps, go until you can't go anymore

AMRAP: Abbreviation for “As many reps as possible” OR "As many round as possible" Similar to saying “go to failure.”

Pyramid Sets:  Pyramid training can be done either ascending (15/12/10/8/6) or descending (6/8/10/12/15). For Ascending pyramid sets, you should always try to increase the weight each set as the reps go down. Obviously just the opposite for Descending pyramid sets, you should be decreasing weight each set as the reps go up.

Top Set - A top set would be considered your maximum effort set that is worked up to for a given exercise. Often this is your last and final set (unless followed by a drop set).  

% (Percentage Based) - If you see a percentage, for example, 5x5 at 65%. The percentage is 65% of your 1 rep max, if you know it. It's just to help you gauge how much weight to use for that rep scheme. You can find calculators online that estimate your 1 rep max if you aren't sure.

RPE (Rate of Perceived Exertion) - The RPE scale is used to measure the intensity of your exercise. The RPE in weightlifting typically runs from 6 – 10. The number represents the amount of effort in that lift.

An easy way to think of RPE for example, an RPE 10 would be a complete maximum effort, typically an RPE 10 would only be used during a 1RM testing day or during a strength based completion. RPE 9 would represent that you could have done 1 more rep but it would have been max effort. RPE 8 would represent 2 more reps, RPE 7 would be 3 more reps and so on and so forth.

Straight Sets ( 5x5 or 5,5,5,5,5): Meaning lifting the same weight for all of your sets of a given exercise. Moving up in weight each set isn't necessary but you can add a little bit as long as you are hitting the reps! If you do all the required sets at the same weight, that's totally fine too!

Strength Training: Lifting heavy loads for low reps. Specifically, the 1-5 rep range is best for gaining strength. Powerlifters tend to lift predominately in the 1-3 rep range (i.e. heavy singles, doubles and triples) for their main lifts. You will notice I usually will only do reps this low on my main 3 lifts: squat, bench, or deadlifts. REST: 2-4 minutes. Since these are heavy sets I go when I feel ready in that range.

Hypertrophy Training: or training to build muscle, entails lifting moderate loads for moderate reps. Typically in the 8-12 rep range is cited as the best rep range for hypertrophy. However, in my opinion the hypertrophy range can be anywhere from 6-15 rep range depending on your level. REST: 1-2 minutes (again I try not to go over 90 seconds.)

Endurance Training: Entails lifting lighter loads for higher reps. Specifically, doing more than 15 reps per set trains muscular endurance. Doing such high repetitions places the muscle fibers that are resistant to fatigue under stress. I preform endurance training more on leg days because the legs are resistant little beasts so sometimes you need to throw a lot at them to see results. REST: 30-60 seconds.

HOW TO VIDEOS:


Unsure How an Exercise is Performed?
If you are unsure how to perform a certain exercise, don't worry! Check out my pretty comprehensive exercise library. In addition to this library, almost all exercises in the weekly workouts are linked to a video demonstration to see how the movement is performed. These exercises will be highlighted in grey.

EXERCISE VARIATIONS


Can't Perform an Exercise? Incase you are physically not capable of performing an exercise I've created this cheatsheet for you to look through. That variations are similar to what the noted exercise would accomplish just with other equipment or limitations.

EXERCISE VARIATION

Can't perform a certain exercise? Don't Worry. Simply look below for a suitable substitution. Ie: Flat Press (you can substitute with) Barbell Flat Bench (or) DB Flat Bench (or) Smith Machine Flat Bench (or) Machine Flat Press (or) Plate Loaded Machine Flat Press.

I recommend that if you can perform the actual exercise then to do so. Use the substitutions if you do not have access to equipment or if you are physically incapable of performing the prescribed exercise.

CHEST:

Flat press - Barbell flat bench - DB flat bench - Smith machine flat bench - Machine flat press - Plate Loaded machine flat press.

 

Incline press - Barbell incline press - DB incline bench - Smith machine incline bench - Machine incline press - Plate Loaded machine incline press.

 

Decline press - Barbell decline bench - DB decline bench - Smith machine decline bench - Plate Loaded Decline Press.

 

Flat Cable fly (standing or bent over) - PecDec fly - DB flat bench fly - barbell rollouts.

 

Incline Cable fly (standing or seated) - DB incline bench fly.

 

Decline cable fly - DB decline bench fly.

 

Single arm plate loaded sideways press - single arm cable sideways press.

 

Single arm plate loaded sideways incline press - single arm cable sideways incline press.

 

BACK:

Pull-ups - wide grip - close grip - underhand - neutral grip - v-bar.

 

Lat pull- wide grip - close grip - underhand - neutral grip - v-bar - behind the neck.

 

Seated Row - wide grip - close grip - underhand - neutral grip - v-bar - Plate loaded machine.

 

Barbell Row - DB row (seated and standing) - Plate loaded Low Row.

 

DB pullover - straight arm cable pulldown (with rope or straight bar) - Pullover machine.

 

Pendlay barbell row - Pendlay DB row - Seal bench row.

 

Single arm DB row - single arm cable row - single arm plate loaded low row.

 

Deadlift - conventional - sumo - rack pulls.

 

TRICEPS:

Close Grip bench press - DB close grip bench press - diamond push-ups.

 

Rope cable extensions - V-bar tricep extension.

 

DB tricep kickback - cable tricep kickback.

 

Dips - Dips between two benches.

 

BICEPS:

straight barbell curl - straight bar cable curl - DB curl.

 

DB hammer curl - Rope cable curl.

 

Reverse barbell curl - reverse cable curl - reverse DB curl.

 

Machine preacher curl - Ez bar preacher bench curl - DB preacher bench curl - incline bench.

 

DB concentration curl (using leg) - bent over single arm cable curl - single arm DB preacher - DB concentration curl (using incline bench).

 

SHOULDERS:

Shoulder press - seated DB shoulder press - standing DB shoulder press - standing barbell press - seated military press - Arnold press - Plate loaded machine shoulder press - standing v-bar cable shoulder press.

 

Lateral Raise - DB lateral raise - Cable lateral raise - Seated machine lateral - standing machine lateral raise - lying cross cable lateral raise - leaning laterals (DB/barbell).

 

Front Raise - barbell front raise - plate raise - DB front raise - cable low pulley straight bar front raise (over/underhand) .

 

Rear Delt Fly - DB rear delt fly (sitting/standing) - Cable rear delt fly (standing/bentover) - pec dec reverse fly.

 

Upright Row - barbell upright row - DB upright row - Cable upright (lying/standing) .

 

HAMSTRING:

Hamstring curls - Lying hamstring curl - seated curl machine - kneeling hamstring curl - DB curl in incline bench.

 

Reverse Hack squat - Vertical leg press (on smith) - Leg press feet high.

 

Stiff Leg leads - barbell or DB.

 

Adductor/Abductor - Cable hip adduction and abduction.

 

QUADS:

Front squat - SSB squat - Goblet squat (DB/T-bar) - Hack squat - Leg press feet low.

 

Squats - barbell - DB - Smith machine.

 

Smith Sumo squat - DB sumo squat - Sumo stance leg press.

 

Lunges - Walking/Stationary - Split squat - Bulgarian squat.

 

Single leg press - sideways single leg press - Box step ups.

 

ABS:

Leg/Knee Raises - hanging - decline bench - roman chair.

 

Crunch - Floor crunch - Decline bench crunch - Kneeling cable crunch - crunch machine - Toe Touches - In and Out crunch.

 

Oblique - Weighted side bend - Russian twist - Bicycle crunch - Hanging windshield wiper - Side knee raise (roman chair / hanging) - Heel touches.

 

Ab roll out - planks - mountain climbers

SUPPLEMENTS:

Need help with what supplements to take? Don't worry I got you!
Check out my favorite supplements and sample day below!

SAMPLE DAY OF SUPPLEMENTATION

(based on a perfect day, which we all wish for)

6:45am - DTE Fat Burner - (this is not a magic pill, I take it because it enhances my cardio experience. It elevates my heart rate, solid energy and I sweat much more.)

7:00am - CARDIO (4-5 days a week for about 30 mins of steady state)

11:00am - ONWARD (I take this at work for focus and energy)

5:00pm - STW / EWP White (Pre-workout)  

* I do not take STW on leg days, just EWP white. EWP Black is too strong for me!

5:30-7:00 - TRAIN

7:15 - VEGAN PRO / CRE Post-Workout Shake (1 scoop each)

10:00pm - REM (not something I take every day, but when I want to sleep right away)

WORKOUT APParel:

Need help figuring out what to wear for your workouts? Check out some of my favorite workout apparel from Flag Nor Fail below!


SEE WHAT'S HAPPENING


 

NEED HELP?

how to read workoutS:

 

Need help reading the workouts?

Use the guide and workout abbreviations below to get up to speed and on to training!

1. Exercise number and type.

The first number is the exercise number and type. This is what exercise/group of exercises you are on in the workout and what type it is. In the case below it would be the 4th exercise in the workout. The abbreviation next to the exercise number denotes what type of exercise it is. If there is no abbreviation, it means it is just one exercise. In the case below the abbreviation is SS. This means that this exercise is a superset (two exercises done back to back with little to no rest in between). Other common abbreviations are TS, GS, and AMRAP. The definition for these can be found below.

2. The actual movement

This is the actual movement you will be performing. Since this exercise is a super set, you can see there are two movements listed with a slash in between them. Since we know a superset is two movements done back to back with little or no rest in between, that means you will perform the first movement and then go right into the second movement. Exercises that are in grey text can be clicked for a video demonstration.

3. Sets and reps

These numbers are the sets and reps for the exercises. The top group of numbers corresponds to the first exercise and the bottom group to the second exercise. In this example the first number in each group is 4. These are the amount of sets. The numbers after that are the rep counts. In this example the first exercise (Wide Grip Seated Cable Row) is 4 x 12/10/8/8 : This means that the first exercise will be preformed 4 times with the first set having 12 reps, second set having 10 reps, third set having 8 reps, and last set having 8 reps. The second exercise (Underhand Seated Cable Row) is listed as 4 x 8-10. This means the second exercise will be done 4 times with 8-10 reps being performed each time. Remember this example is a superset meaning you would do the first exercise for 12 reps then immediately go to the second exercise for 8-10 reps, and rest. Second set you would do the first exercise again for 10 reps and then straight to the second exercise for 8-10 reps. Third set would be 8 reps for the first exercise and 8-10 for the second. The final set would be 8 reps for the first exercise and 8-10 reps for the second exercise.

4. Exercise notes

These are helpful notes and tips for the movement being performed. Remember to always look here for any variations or cues for the movement. Sometimes the video demonstration may not accurately show the desired hand/foot placement or grip for a movement, which is why reading the notes can help you perform the correct variation.

COMMON ABBREVIATIONS/TERMS

 

DB - Dumbbell(s)

BB - Barbell

SS or CS - Super Set or Compound Set | Two exercises done back to back with little to no rest in between.

Example:

Leg Extension/Leg Curl

4 x 10-12
4 x 15

Complete 10-12 reps of the first exercise, then complete 15 reps of the second exercise back to back with no break. Rest. Then repeat for a total of 4 sets.

TS (Tri Set) - Three exercises set together with little to no rest in between

GS (Giant Set) - Four or more exercises set together like a circuit. Little to no rest in between the exercises. Rest in-between each round

Drop (Drop set) 

A drop set is a set that is performed immediately after your last set, just with lighter weight (meaning you drop the weight lower and continue doing the movement)

Example:

DB Bicep Curls

4 x 10 drop 10

This means you are preforming 4 sets of drop sets. Preform the first 10 reps of dumbbell curls, drop to a lighter weight, then without resting complete another 10 reps. Rest and then repeat again for 3 more sets.

Sometimes there will be multiple drops within one set.

Example:

DB Bicep Curls

4 x 12/10/8/8 drop 10 drop 10

This means you would perform 12 reps for set one then rest, 10 reps for set 2 then rest, 8 reps for set three then rest, and on the last set you would perform 8 reps then drop the weight and do 10 more reps and then drop the weight AGAIN and do another 10 reps.

Failure - no set number of reps, go until you can't go anymore

AMRAP: Abbreviation for “As many reps as possible” OR "As many round as possible" Similar to saying “go to failure.”

Pyramid Sets:  Pyramid training can be done either ascending (15/12/10/8/6) or descending (6/8/10/12/15). For Ascending pyramid sets, you should always try to increase the weight each set as the reps go down. Obviously just the opposite for Descending pyramid sets, you should be decreasing weight each set as the reps go up.

Top Set - A top set would be considered your maximum effort set that is worked up to for a given exercise. Often this is your last and final set (unless followed by a drop set).  

% (Percentage Based) - If you see a percentage, for example, 5x5 at 65%. The percentage is 65% of your 1 rep max, if you know it. It's just to help you gauge how much weight to use for that rep scheme. You can find calculators online that estimate your 1 rep max if you aren't sure.

RPE (Rate of Perceived Exertion) - The RPE scale is used to measure the intensity of your exercise. The RPE in weightlifting typically runs from 6 – 10. The number represents the amount of effort in that lift.

An easy way to think of RPE for example, an RPE 10 would be a complete maximum effort, typically an RPE 10 would only be used during a 1RM testing day or during a strength based completion. RPE 9 would represent that you could have done 1 more rep but it would have been max effort. RPE 8 would represent 2 more reps, RPE 7 would be 3 more reps and so on and so forth.

Straight Sets ( 5x5 or 5,5,5,5,5): Meaning lifting the same weight for all of your sets of a given exercise. Moving up in weight each set isn't necessary but you can add a little bit as long as you are hitting the reps! If you do all the required sets at the same weight, that's totally fine too!

Strength Training: Lifting heavy loads for low reps. Specifically, the 1-5 rep range is best for gaining strength. Powerlifters tend to lift predominately in the 1-3 rep range (i.e. heavy singles, doubles and triples) for their main lifts. You will notice I usually will only do reps this low on my main 3 lifts: squat, bench, or deadlifts. REST: 2-4 minutes. Since these are heavy sets I go when I feel ready in that range.

Hypertrophy Training: or training to build muscle, entails lifting moderate loads for moderate reps. Typically in the 8-12 rep range is cited as the best rep range for hypertrophy. However, in my opinion the hypertrophy range can be anywhere from 6-15 rep range depending on your level. REST: 1-2 minutes (again I try not to go over 90 seconds.)

Endurance Training: Entails lifting lighter loads for higher reps. Specifically, doing more than 15 reps per set trains muscular endurance. Doing such high repetitions places the muscle fibers that are resistant to fatigue under stress. I preform endurance training more on leg days because the legs are resistant little beasts so sometimes you need to throw a lot at them to see results. REST: 30-60 seconds.

HOW TO VIDEOS:


Unsure How an Exercise is Performed?
If you are unsure how to perform a certain exercise, don't worry! Check out my pretty comprehensive exercise library. In addition to this library, almost all exercises in the weekly workouts are linked to a video demonstration to see how the movement is performed. These exercises will be highlighted in grey.

EXERCISE VARIATIONS


Can't Perform an Exercise? Incase you are physically not capable of performing an exercise I've created this cheatsheet for you to look through. That variations are similar to what the noted exercise would accomplish just with other equipment or limitations.

EXERCISE VARIATION

Can't perform a certain exercise? Don't Worry. Simply look below for a suitable substitution. Ie: Flat Press (you can substitute with) Barbell Flat Bench (or) DB Flat Bench (or) Smith Machine Flat Bench (or) Machine Flat Press (or) Plate Loaded Machine Flat Press.

I recommend that if you can perform the actual exercise then to do so. Use the substitutions if you do not have access to equipment or if you are physically incapable of performing the prescribed exercise.

CHEST:

Flat press - Barbell flat bench - DB flat bench - Smith machine flat bench - Machine flat press - Plate Loaded machine flat press.

 

Incline press - Barbell incline press - DB incline bench - Smith machine incline bench - Machine incline press - Plate Loaded machine incline press.

 

Decline press - Barbell decline bench - DB decline bench - Smith machine decline bench - Plate Loaded Decline Press.

 

Flat Cable fly (standing or bent over) - PecDec fly - DB flat bench fly - barbell rollouts.

 

Incline Cable fly (standing or seated) - DB incline bench fly.

 

Decline cable fly - DB decline bench fly.

 

Single arm plate loaded sideways press - single arm cable sideways press.

 

Single arm plate loaded sideways incline press - single arm cable sideways incline press.

 

BACK:

Pull-ups - wide grip - close grip - underhand - neutral grip - v-bar.

 

Lat pull- wide grip - close grip - underhand - neutral grip - v-bar - behind the neck.

 

Seated Row - wide grip - close grip - underhand - neutral grip - v-bar - Plate loaded machine.

 

Barbell Row - DB row (seated and standing) - Plate loaded Low Row.

 

DB pullover - straight arm cable pulldown (with rope or straight bar) - Pullover machine.

 

Pendlay barbell row - Pendlay DB row - Seal bench row.

 

Single arm DB row - single arm cable row - single arm plate loaded low row.

 

Deadlift - conventional - sumo - rack pulls.

 

TRICEPS:

Close Grip bench press - DB close grip bench press - diamond push-ups.

 

Rope cable extensions - V-bar tricep extension.

 

DB tricep kickback - cable tricep kickback.

 

Dips - Dips between two benches.

 

BICEPS:

straight barbell curl - straight bar cable curl - DB curl.

 

DB hammer curl - Rope cable curl.

 

Reverse barbell curl - reverse cable curl - reverse DB curl.

 

Machine preacher curl - Ez bar preacher bench curl - DB preacher bench curl - incline bench.

 

DB concentration curl (using leg) - bent over single arm cable curl - single arm DB preacher - DB concentration curl (using incline bench).

 

SHOULDERS:

Shoulder press - seated DB shoulder press - standing DB shoulder press - standing barbell press - seated military press - Arnold press - Plate loaded machine shoulder press - standing v-bar cable shoulder press.

 

Lateral Raise - DB lateral raise - Cable lateral raise - Seated machine lateral - standing machine lateral raise - lying cross cable lateral raise - leaning laterals (DB/barbell).

 

Front Raise - barbell front raise - plate raise - DB front raise - cable low pulley straight bar front raise (over/underhand) .

 

Rear Delt Fly - DB rear delt fly (sitting/standing) - Cable rear delt fly (standing/bentover) - pec dec reverse fly.

 

Upright Row - barbell upright row - DB upright row - Cable upright (lying/standing) .

 

HAMSTRING:

Hamstring curls - Lying hamstring curl - seated curl machine - kneeling hamstring curl - DB curl in incline bench.

 

Reverse Hack squat - Vertical leg press (on smith) - Leg press feet high.

 

Stiff Leg leads - barbell or DB.

 

Adductor/Abductor - Cable hip adduction and abduction.

 

QUADS:

Front squat - SSB squat - Goblet squat (DB/T-bar) - Hack squat - Leg press feet low.

 

Squats - barbell - DB - Smith machine.

 

Smith Sumo squat - DB sumo squat - Sumo stance leg press.

 

Lunges - Walking/Stationary - Split squat - Bulgarian squat.

 

Single leg press - sideways single leg press - Box step ups.

 

ABS:

Leg/Knee Raises - hanging - decline bench - roman chair.

 

Crunch - Floor crunch - Decline bench crunch - Kneeling cable crunch - crunch machine - Toe Touches - In and Out crunch.

 

Oblique - Weighted side bend - Russian twist - Bicycle crunch - Hanging windshield wiper - Side knee raise (roman chair / hanging) - Heel touches.

 

Ab roll out - planks - mountain climbers

SUPPLEMENTS:

Need help with what supplements to take? Don't worry I got you! Check out my favorite supplements and sample day below!

SAMPLE DAY OF SUPPLEMENTATION

(based on a perfect day, which we all wish for)

6:45am - DTE Fat Burner - (this is not a magic pill, I take it because it enhances my cardio experience. It elevates my heart rate, solid energy and I sweat much more.)

7:00am - CARDIO (4-5 days a week for about 30 mins of steady state)

11:00am - ONWARD (I take this at work for focus and energy)

5:00pm - STW / EWP White (Pre-workout)  

* I do not take STW on leg days, just EWP white. EWP Black is too strong for me!

5:30-7:00 - TRAIN

7:15 - VEGAN PRO / CRE Post-Workout Shake (1 scoop each)

10:00pm - REM (not something I take every day, but when I want to sleep right away)

WORKOUT APParel:

Need help figuring out what to wear for your workouts? Check out some of my favorite workout apparel from Flag Nor Fail below!



SEE WHAT'S HAPPENING