Great strength workout. Good variety in hitting several key spots.

Clay

Pull-ups

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Barbell pendlay row

Lat pull down

Rope facepulls

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell standing shoulder press

Db push press

Seated cable rows

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

ISO curls

W2/D4 Strength back shoulders biceps 
Week 2&4

Great workout with good variety and some core work at the end.

First workout with this program. It was both challenging and well designed. Can’t wait to get further into this program!

W1/D1 Chest triceps
Strength 1&3

I had to adapt because I don’t have a bar but hand weights worked fine. It was a challenge!

W1/D2 Legs. Hamstrings 
1&3

W1/D3 Strength back, shoulders, and biceps 
1&3

W1/D4 Strength 
Legs 1&3

Great workout. Those sissy squats are not for sissies.

W2/D1 Lower strength 
2&4

W2/D2 Strength 
Day 1 week 2 & 4
Chest triceps core

Great lower body workout. Lots of variety.

W2/D4 Strength back shoulders biceps Week 2&4

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