Brett LundeenBrett Lundeen

/My Daily Workout

Upper Body 5/13/24

5.0|60 min

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One of my favorite well rounded upper body gym workouts I’ve posted on this app.

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Day 7: OFF
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Day 5: Test Week
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Day 3- Test Week
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Day 2- Test Week
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Day 2- Test Week 2/4/25

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Day 1- Test Week
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Day 1- Test Week 2/3/25

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Rest
2/2/25

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Legs
2/1/25

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Upper Body Strength
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Upper Body Strength 1/31/25

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REST
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Shoulders & Arms
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Legs & Core
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Chest & Back
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OFF
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Legs
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OFF
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1/22/25

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Legs (Posterior)
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OFF
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Legs
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OFF
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OFF 1/16/25

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Legs (Posterior)
1/15/25

Legs (Posterior) 1/15/25

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Back & Biceps
1/14/25

Back & Biceps 1/14/25

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Chest & Triceps
1/13/25

Chest & Triceps 1/13/25

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REST
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REST 12/29/24

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SHOULDERS/ARMS/CORE

SHOULDERS/ARMS/CORE

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FULL BODY
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OFF
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Conditioning
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12/24/24

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Upper Body
12/23/24

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OFF
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12/21/24

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Upper Body
12/20/24

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OFF
12/19/24

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Shoulders & Conditioning
12/18/24

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LEGS (ANTERIOR)
12/17/24

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UPPER (PUSH/PULL)
12/16/24

UPPER (PUSH/PULL) 12/16/24

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OFF
12/15/24

OFF 12/15/24

5.0

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LOWER (GLUTES/HAMS)
12/14/24

LOWER (GLUTES/HAMS) 12/14/24

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0

UPPER (PUSH/PULL)
12/13/24

UPPER (PUSH/PULL) 12/13/24

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OFF
12/12/24

OFF 12/12/24

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Functional/ Core
12/11/24

Functional/ Core 12/11/24

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Legs
12/10/24

Legs 12/10/24

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Upper Push/Pull
12/9/24

Upper Push/Pull 12/9/24

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OFF
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OFF 12/8/24

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Posterior Chain
12/7/24

Posterior Chain 12/7/24

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Upper Body
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OFF
12/5/24

OFF 12/5/24

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Functional
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LOWER (ANTERIOR)
12/3/24

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Rest
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UPPER (PUSH/PULL)
11/27/24

UPPER (PUSH/PULL) 11/27/24

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LOWER (ANTERIOR)
11/26/24

LOWER (ANTERIOR) 11/26/24

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Upper body
11/25/24

Upper body 11/25/24

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REST
11/24/24

REST 11/24/24

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Posterior Chain
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Posterior Chain 11/23/24

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Upper Body
11/22/24

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Active Rest
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Legs
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Push
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Push 11/19/24

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Pull
11/18/24

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OFF
11/16/24

OFF 11/16/24

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Conditioning
11/16/24

Conditioning 11/16/24

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Conditioning
11/15/24

Conditioning 11/15/24

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OFF
11/14/24

OFF 11/14/24

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Functional
11/13/24

Functional 11/13/24

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Posterior Chain
11/12/24

Posterior Chain 11/12/24

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Upper Body
11/11/24

Upper Body 11/11/24

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REST
11/10/24

REST 11/10/24

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0

Conditioning
11/9/24

Conditioning 11/9/24

5.0

0

Full Body Strength
11/8/24

Full Body Strength 11/8/24

5.0

1

REST
11/7/24

REST 11/7/24

5.0

0

Shoulders & Conditioning
11/6/24

Shoulders & Conditioning 11/6/24

5.0

1

Legs
11/5/24

Legs 11/5/24

5.0

0

Upper Body
11/4/24

Upper Body 11/4/24

5.0

0

REST
11/3/24

REST 11/3/24

5.0

0

CONDITIONING & CORE
11/2/24

CONDITIONING & CORE 11/2/24

5.0

0

FULL BODY
11/1/24

FULL BODY 11/1/24

5.0

1

REST
10/31/24

REST 10/31/24

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0

LOWER (ANTERIOR)
10/30/24

LOWER (ANTERIOR) 10/30/24

5.0

0

Chest & Triceps
10/29/24

Chest & Triceps 10/29/24

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0

Back & Biceps
10/28/24

Back & Biceps 10/28/24

5.0

0

OFF
10/27/24

OFF 10/27/24

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0

Functional
10/26/24

Functional 10/26/24

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Full Body
10/25/24

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OFF
10/24/24

OFF 10/24/24

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Shoulders
10/23/24

Shoulders 10/23/24

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Legs (Quads)
10/22/24

Legs (Quads) 10/22/24

5.0

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Upper
10/21/24

Upper 10/21/24

5.0

1

REST
10/20/24

REST 10/20/24

5.0

0

Lower Body
10/19/24

Lower Body 10/19/24

5.0

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UPPER BODY
10/18/24

UPPER BODY 10/18/24

5.0

1

REST
10/17/24

REST 10/17/24

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Legs (Posterior)
10/16/24

Legs (Posterior) 10/16/24

5.0

1

Back & Biceps
10/15/24

Back & Biceps 10/15/24

5.0

0

Chest & Triceps
10/14/24

Chest & Triceps 10/14/24

4.6

0

Legs
10/11/24

Legs 10/11/24

5.0

0

Upper Body
10/11/24

Upper Body 10/11/24

5.0

0

Rest
10/10/24

Rest 10/10/24

5.0

0

Functional
10/9/24

Functional 10/9/24

5.0

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Full Body
10/8/24

Full Body 10/8/24

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Full Body
10/7/24

Full Body 10/7/24

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Day 15: Full Body
8/5/24

Day 15: Full Body 8/5/24

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Day 14: OFF
8/4/24

Day 14: OFF 8/4/24

5.0

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Day 13: Functional
8/3/24

Day 13: Functional 8/3/24

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Day 12: Full Body
8/2/24

Day 12: Full Body 8/2/24

5.0

1

Day 11: Conditioning
8/1/24

Day 11: Conditioning 8/1/24

5.0

0

Day 10: OFF
7/31/24

Day 10: OFF 7/31/24

5.0

0

Day 9: Full Body
7/30/24

Day 9: Full Body 7/30/24

5.0

1

Day 8: Full Body
7/29/24

Day 8: Full Body 7/29/24

5.0

0

Day 7: OFF
7/28/24

Day 7: OFF 7/28/24

5.0

0

Day 6: Test Week
7/27/24

Day 6: Test Week 7/27/24

5.0

0

Day 5: Test Week
7/26/24

Day 5: Test Week 7/26/24

5.0

0

Day 4: OFF
7/25/24

Day 4: OFF 7/25/24

5.0

0

Day 3- Test Week
7/24/24

Day 3- Test Week 7/24/24

5.0

0

Day 2- Test Week
7/23/24

Day 2- Test Week 7/23/24

5.0

0

Day 1- Test Week
7/22/24

Day 1- Test Week 7/22/24

5.0

0

REST
7/14/24

REST 7/14/24

5.0

0

ACTIVE RECOVERY
7/13/24

ACTIVE RECOVERY 7/13/24

5.0

0

RE-TEST
7/12/24

RE-TEST 7/12/24

5.0

0

REST
7/11/24

REST 7/11/24

5.0

0

RE-TEST
7/10/24

RE-TEST 7/10/24

5.0

1

RE-TEST
7/9/24

RE-TEST 7/9/24

5.0

0

RE-TEST
7/8/24

RE-TEST 7/8/24

5.0

0

REST
7/7/24

REST 7/7/24

5.0

0

UPPER (PUSH/PULL)
7/6/24

UPPER (PUSH/PULL) 7/6/24

5.0

1

LEGS (POSTERIOR)
7/5/24

LEGS (POSTERIOR) 7/5/24

5.0

0

REST
7/4/24

REST 7/4/24

5.0

0

UPPER (PULL)
7/3/24

UPPER (PULL) 7/3/24

5.0

0

UPPER (PUSH)
7/2/24

UPPER (PUSH) 7/2/24

5.0

1

REST
6/30/24

REST 6/30/24

5.0

0

PULL/ POSTERIOR CHAIN
6/29/24

PULL/ POSTERIOR CHAIN 6/29/24

5.0

0

UPPER (PUSH/PULL)
6/28/24

UPPER (PUSH/PULL) 6/28/24

5.0

0

REST
6/27/24

REST 6/27/24

5.0

0

LOWER (ANTERIOR)
6/26/24

LOWER (ANTERIOR) 6/26/24

5.0

2

UPPER (PUSH)
6/25/24

UPPER (PUSH) 6/25/24

5.0

0

UPPER (PULL)
6/24/24

UPPER (PULL) 6/24/24

5.0

0

REST
6/23/24

REST 6/23/24

5.0

0

FULL BODY
6/22/24

FULL BODY 6/22/24

5.0

1

ACTIVE REST/MOBILITY
6/21/24

ACTIVE REST/MOBILITY 6/21/24

5.0

0

REST
6/20/24

REST 6/20/24

5.0

0

FUNCTIONAL
6/19/24

FUNCTIONAL 6/19/24

5.0

0

FULL BODY
6/18/24

FULL BODY 6/18/24

5.0

1

FULL BODY
6/17/24

FULL BODY 6/17/24

5.0

1

REST
6/16/24

REST 6/16/24

5.0

0

FULL BODY
6/15/24

FULL BODY 6/15/24

5.0

1

ACTIVE REST/ MOBILITY
6/14/24

ACTIVE REST/ MOBILITY 6/14/24

5.0

0

REST
6/13/24

REST 6/13/24

5.0

0

FUNCTIONAL
6/12/24

FUNCTIONAL 6/12/24

5.0

0

FULL BODY
6/11/24

FULL BODY 6/11/24

5.0

0

FULL BODY
6/10/24

FULL BODY 6/10/24

5.0

0

REST
6/9/24

REST 6/9/24

5.0

0

UPPER
6/8/24

UPPER 6/8/24

5.0

0

LEGS (POSTERIOR CHAIN)
6/7/24

LEGS (POSTERIOR CHAIN) 6/7/24

5.0

0

REST
6/6/24

REST 6/6/24

5.0

0

UPPER (PUSH/PULL)
6/5/24

UPPER (PUSH/PULL) 6/5/24

5.0

0

LEGS (ANTERIOR)
6/4/24

LEGS (ANTERIOR) 6/4/24

5.0

0

UPPER (PUSH/PULL)
6/3/24

UPPER (PUSH/PULL) 6/3/24

5.0

0

REST
6/2/24

REST 6/2/24

5.0

0

UPPER (PUSH/PULL)
6/1/24

UPPER (PUSH/PULL) 6/1/24

5.0

0

LEGS (POSTERIOR CHAIN)
5/31/24

LEGS (POSTERIOR CHAIN) 5/31/24

5.0

0

REST/ OPTIONAL CORE
5/30/24

REST/ OPTIONAL CORE 5/30/24

5.0

0

UPPER (PUSH/PULL)
5/29/24

UPPER (PUSH/PULL) 5/29/24

5.0

1

LEGS (ANTERIOR)
5/28/24

LEGS (ANTERIOR) 5/28/24

5.0

1

UPPER (PUSH/PULL)
5/27/24

UPPER (PUSH/PULL) 5/27/24

5.0

0

REST
5/26/24

REST 5/26/24

5.0

0

UPPER (LIGHT)
5/25/24

UPPER (LIGHT) 5/25/24

5.0

0

UPPER (PUSH/PULL)
5/24/24

UPPER (PUSH/PULL) 5/24/24

5.0

0

REST
5/23/24

REST 5/23/24

5.0

0

LEGS (GLUTES/HAMS)
5/22/24

LEGS (GLUTES/HAMS) 5/22/24

5.0

0

UPPER (PUSH/PULL)
5/21/24

UPPER (PUSH/PULL) 5/21/24

5.0

0

LEGS (QUAD FOCUS)
5/20/24

LEGS (QUAD FOCUS) 5/20/24

5.0

1

Full Body
5/18/24

Full Body 5/18/24

5.0

0

Bodyweight/ Full Body
5/17/24

Bodyweight/ Full Body 5/17/24

5.0

0

Legs
5/16/24

Legs 5/16/24

5.0

1

Upper
5/15/24

Upper 5/15/24

5.0

1

Legs
5/14/24

Legs 5/14/24

5.0

0

Legs
5/11/24

Legs 5/11/24

5.0

0

Upper body Pump
5/10/24

Upper body Pump 5/10/24

5.0

0

Conditioning
5/9/24

Conditioning 5/9/24

5.0

0

Shoulders & Arms
5/8/24

Shoulders & Arms 5/8/24

5.0

2

Legs & Core
5/7/24

Legs & Core 5/7/24

5.0

0

Chest & Back
5/6/24

Chest & Back 5/6/24

5.0

1

Legs
4/4/24

Legs 4/4/24

5.0

1

Upper Body
5/3/24

Upper Body 5/3/24

5.0

0

Rest day/ See Mobility
5/2/24

Rest day/ See Mobility 5/2/24

5.0

0

Conditioning/ Core
5/1/24

Conditioning/ Core 5/1/24

5.0

0

Full Body Pull
4/30/24

Full Body Pull 4/30/24

5.0

1

Full Body Push
4/29/24

Full Body Push 4/29/24

5.0

1

REST
4/28/24

REST 4/28/24

5.0

0

Legs- Dumbbell Only
4/27/24

Legs- Dumbbell Only 4/27/24

5.0

0

Upper Body Strength
4/26/24

Upper Body Strength 4/26/24

5.0

0

Core/ Active Recovery
4/25/24

Core/ Active Recovery 4/25/24

5.0

0

Abs & Arms
4/24/24

Abs & Arms 4/24/24

5.0

1

Legs
4/23/24

Legs 4/23/24

5.0

0

CHEST & BACK
4/22/24

CHEST & BACK 4/22/24

5.0

2

REST
4/21/24

REST 4/21/24

5.0

0

FULL BODY
4/20/24

FULL BODY 4/20/24

5.0

0

ACTIVE REST/ MOBILITY
4/19/24

ACTIVE REST/ MOBILITY 4/19/24

5.0

0

REST
4/18/24

REST 4/18/24

5.0

0

FUNCTIONAL
4/17/24

FUNCTIONAL 4/17/24

5.0

0

FULL BODY
4/16/24

FULL BODY 4/16/24

5.0

0

Full Body
4/15/24

Full Body 4/15/24

5.0

1

Full body Pull
4/13/24

Full body Pull 4/13/24

5.0

0

Full Body Push
4/12/24

Full Body Push 4/12/24

5.0

0

Active Recovery
4/11/24

Active Recovery 4/11/24

5.0

0

Arms (lil added shoulders)
4/10/24

Arms (lil added shoulders) 4/10/24

5.0

0

Legs
4/9/24

Legs 4/9/24

5.0

1

Upper body
4/8/24

Upper body 4/8/24

5.0

1

Rest
4/7/24

Rest 4/7/24

5.0

0

Full Body
4/6/24

Full Body 4/6/24

5.0

0

Full Body
4/5/24

Full Body 4/5/24

5.0

0

REST
4/4/24

REST 4/4/24

5.0

0

Legs (Quads)
4/3/24

Legs (Quads) 4/3/24

5.0

1

Upper body (Pull)
4/2/24

Upper body (Pull) 4/2/24

5.0

0

Upper Body (Push)
4/1/24

Upper Body (Push) 4/1/24

5.0

1

REST
3/31/24

REST 3/31/24

5.0

0

Legs (Quads & Hamstrings)
3/30/24

Legs (Quads & Hamstrings) 3/30/24

5.0

1

Upper body
3/29/24

Upper body 3/29/24

5.0

1

Full Body Mobility
3/28/24

Full Body Mobility 3/28/24

5.0

0

Shoulders/ Arms/ Core
3/27/24

Shoulders/ Arms/ Core 3/27/24

5.0

0

Legs
3/26/24

Legs 3/26/24

5.0

1

Chest & Back
3/25/24

Chest & Back 3/25/24

5.0

1

REST
3/24/24

REST 3/24/24

5.0

0

Lower Body (Hamstring focus)
3/23/24

Lower Body (Hamstring focus) 3/23/24

5.0

0

Upper Push/ Pull
3/22/24

Upper Push/ Pull 3/22/24

5.0

0

Active Recovery
3/21/24

Active Recovery 3/21/24

5.0

0

SHOULDERS/ARMS/CORE
3/20/24

SHOULDERS/ARMS/CORE 3/20/24

5.0

0

Legs (Quads)
3/19/24

Legs (Quads) 3/19/24

5.0

1

CHEST & BACK
3/18/24

CHEST & BACK 3/18/24

5.0

1

GLUTES/ HAMSTRINGS
3/16/24

GLUTES/ HAMSTRINGS 3/16/24

5.0

0

UPPER PUSH/ PULL
3/15/24

UPPER PUSH/ PULL 3/15/24

5.0

0

Arms & Shoulders
3/13/24

Arms & Shoulders 3/13/24

5.0

1

Legs (Anterior)
3/12/24

Legs (Anterior) 3/12/24

5.0

1

CHEST & BACK
3/11/24

CHEST & BACK 3/11/24

5.0

1

Conditioning/ Pull
2/29/24

Conditioning/ Pull 2/29/24

5.0

0

ARMS & ABS
2/28/24

ARMS & ABS 2/28/24

5.0

0

LEGS (QUADS)
2/27/24

LEGS (QUADS) 2/27/24

5.0

0

CHEST & BACK
2/26/24

CHEST & BACK 2/26/24

5.0

1

Core & Conditioning

Core & Conditioning

5.0

0

Arms
2/21/24

Arms 2/21/24

5.0

1

Legs (Anterior)
2/20/24

Legs (Anterior) 2/20/24

5.0

1

CHEST & BACK
2/19/24

CHEST & BACK 2/19/24

5.0

1

FULL BODY & CONDITIONING
2/17/24

FULL BODY & CONDITIONING 2/17/24

5.0

0

Conditioning
2/14/24

Conditioning 2/14/24

5.0

0

Legs (Quads)
2/13/24

Legs (Quads) 2/13/24

5.0

0

UPPER PUSH/ PULL
2/12/24

UPPER PUSH/ PULL 2/12/24

5.0

1

Conditioning
2/7/24

Conditioning 2/7/24

5.0

0

Legs (Quads)
2/6/24

Legs (Quads) 2/6/24

5.0

0

UPPER PUSH/ PULL
2/5/24

UPPER PUSH/ PULL 2/5/24

5.0

0

Full Body
2/3/24

Full Body 2/3/24

5.0

0

Conditioning, Arms, Core
2/1/24

Conditioning, Arms, Core 2/1/24

5.0

1

Legs
1/31/24

Legs 1/31/24

5.0

1

Upper Pull
1/30/24

Upper Pull 1/30/24

5.0

1

Upper Push
1/29/24

Upper Push 1/29/24

5.0

2

Arm Pump
1/24/24

Arm Pump 1/24/24

5.0

1

Legs (Quad Focus)
1/23/24

Legs (Quad Focus) 1/23/24

5.0

1

Chest & Back
1/22/24

Chest & Back 1/22/24

5.0

1

Core
1/18/24

Core 1/18/24

4.0

0

Legs (Quads)
1/17/24

Legs (Quads) 1/17/24

5.0

1

Back/ Biceps/ Abs
1/16/24

Back/ Biceps/ Abs 1/16/24

4.7

1

Mobility & Core
1/12/24

Mobility & Core 1/12/24

5.0

0

Arms & Shoulders
1/11/24

Arms & Shoulders 1/11/24

5.0

1

Chest & Back
1/8/24

Chest & Back 1/8/24

5.0

1

New split- Day 70 (Final day)
10/30/23

New split- Day 70 (Final day) 10/30/23

5.0

0

New split- Day 69
12/29/23

New split- Day 69 12/29/23

5.0

1

New split- Day 68
12/28/23

New split- Day 68 12/28/23

5.0

1

New split- Day 67 REST

New split- Day 67 REST

5.0

0

New split- Day 66 RE-MAX WEEK
12/27/23

New split- Day 66 RE-MAX WEEK 12/27/23

5.0

0

New Split- Day 65 RE-MAX WEEK
12/26/23

New Split- Day 65 RE-MAX WEEK 12/26/23

5.0

0

New split- Day 64 RE-MAX WEEK (Christmas day)
12/25/23

New split- Day 64 RE-MAX WEEK (Christmas day) 12/25/23

5.0

0

New split- Day 63 REST
12/24/23

New split- Day 63 REST 12/24/23

5.0

0

New split- Day 62 (Upper Push/Pull)
12/23/23

New split- Day 62 (Upper Push/Pull) 12/23/23

5.0

1

New split- Day 61 (Posterior chain)
12/22/23

New split- Day 61 (Posterior chain) 12/22/23

5.0

0

New split- Day 60 REST
12/21/23

New split- Day 60 REST 12/21/23

5.0

0

New split- Day 59 Upper Pull Focus
12/20/23

New split- Day 59 Upper Pull Focus 12/20/23

5.0

2

New split- Day 58 Upper Push
12/19/23

New split- Day 58 Upper Push 12/19/23

5.0

2

New split- Day 57 (Quads)
12/18/23

New split- Day 57 (Quads) 12/18/23

5.0

0

New split- Day 56 REST
12/17/23

New split- Day 56 REST 12/17/23

5.0

0

New split- Day 55 (Pull/Posterior Chain)
12/17/23

New split- Day 55 (Pull/Posterior Chain) 12/17/23

5.0

2

New split- Day 54 REST
12/15/23

New split- Day 54 REST 12/15/23

5.0

0

New split- Day 53 (Upper Push/Pull)
12/14/23

New split- Day 53 (Upper Push/Pull) 12/14/23

5.0

1

New split- Day 52 (Quads)
12/13/23

New split- Day 52 (Quads) 12/13/23

5.0

0

New split- Day 51 Upper Push
12/12/23

New split- Day 51 Upper Push 12/12/23

5.0

2

New split- Day 50 Upper Pull Focus
12/11/23

New split- Day 50 Upper Pull Focus 12/11/23

5.0

2

New split- Day 49 REST
12/10/23

New split- Day 49 REST 12/10/23

5.0

0

New split- Day 48 Full Body
12/9/23

New split- Day 48 Full Body 12/9/23

5.0

0

New split- Day 47 Mobility
12/8/23

New split- Day 47 Mobility 12/8/23

5.0

0

New split- Day 46 REST
12/7/23

New split- Day 46 REST 12/7/23

5.0

0

New split- Day 45 Functional
12/6/23

New split- Day 45 Functional 12/6/23

5.0

0

New split- Day 44 Full Body
12/5/23

New split- Day 44 Full Body 12/5/23

5.0

0

New split- Day 43 Full Body
12/4/23

New split- Day 43 Full Body 12/4/23

5.0

0

New split- Day 42 REST
12/3/23

New split- Day 42 REST 12/3/23

5.0

0

New split- Day 41 Full Body
12/2/23

New split- Day 41 Full Body 12/2/23

5.0

0

New split- Day 40 Mobility
12/1/23

New split- Day 40 Mobility 12/1/23

5.0

0

New split- Day 39 REST
11/30/23

New split- Day 39 REST 11/30/23

5.0

0

New split- Day 38 Functional
11/29/23

New split- Day 38 Functional 11/29/23

5.0

1

New split- Day 37 Full Body
11/28/23

New split- Day 37 Full Body 11/28/23

5.0

0

New split- Day 36 Full Body
11/27/23

New split- Day 36 Full Body 11/27/23

5.0

0

New split- Day 35 REST
11/26/23

New split- Day 35 REST 11/26/23

5.0

0

New split- Day 34 (Upper)
11/25/23

New split- Day 34 (Upper) 11/25/23

5.0

0

New split- Day 33 (Posterior chain)
11/24/23

New split- Day 33 (Posterior chain) 11/24/23

5.0

0

New split- Day 32 REST
11/23/23

New split- Day 32 REST 11/23/23

5.0

0

New split- Day 31 (Push/Pull)
11/22/23

New split- Day 31 (Push/Pull) 11/22/23

5.0

0

New split- Day 30 Legs (Quads)
11/21/23

New split- Day 30 Legs (Quads) 11/21/23

5.0

0

New split- Day 29 (Push/Pull)
11/20/23

New split- Day 29 (Push/Pull) 11/20/23

5.0

0

New split- Day 28 REST
11/19/23

New split- Day 28 REST 11/19/23

5.0

0

New split- Day 27 (Push/Pull)
11/18/23

New split- Day 27 (Push/Pull) 11/18/23

5.0

0

New split- Day 26 (Posterior chain)
11/17/23

New split- Day 26 (Posterior chain) 11/17/23

5.0

0

New split- Day 25 (Rest/ Core)
11/16/23

New split- Day 25 (Rest/ Core) 11/16/23

5.0

0

New split- Day 24 (Upper)
11/15/23

New split- Day 24 (Upper) 11/15/23

5.0

0

New split- Day 23 Legs
11/14/23

New split- Day 23 Legs 11/14/23

5.0

0

New split- Day 22 (Push/Pull)
11/13/23

New split- Day 22 (Push/Pull) 11/13/23

5.0

0

New split- Day 21 REST
11/12/23

New split- Day 21 REST 11/12/23

5.0

0

New split- Day 20 (Upper)
11/11/23

New split- Day 20 (Upper) 11/11/23

5.0

0

New split- Day 19 REST
11/10/23

New split- Day 19 REST 11/10/23

5.0

0

New split- Day 18 (Glutes/Hams)
11/9/23

New split- Day 18 (Glutes/Hams) 11/9/23

5.0

1

New split- Day 17 Upper
11/8/23

New split- Day 17 Upper 11/8/23

5.0

0

New split- Day 16 (Upper Body)
11/7/23

New split- Day 16 (Upper Body) 11/7/23

5.0

0

New split- Day 15 (Legs- Quads)
11/6/23

New split- Day 15 (Legs- Quads) 11/6/23

5.0

1

New split- Day 14 Rest (Optional abs & conditioning)
11/5/23

New split- Day 14 Rest (Optional abs & conditioning) 11/5/23

5.0

1

New split- Day 13 Full Body
11/4/23

New split- Day 13 Full Body 11/4/23

5.0

0

New split- Day 12 (Bodyweight/ Full body)
11/3/23

New split- Day 12 (Bodyweight/ Full body) 11/3/23

5.0

0

New split- Day 11 (Lower)
11/2/23

New split- Day 11 (Lower) 11/2/23

5.0

0

New split- Day 10 Upper
11/1/23

New split- Day 10 Upper 11/1/23

5.0

0

New split- Day 9 (Legs- Quads)
10/31/23

New split- Day 9 (Legs- Quads) 10/31/23

5.0

1

New split- Day 8 (Upper Body)
10/30/23

New split- Day 8 (Upper Body) 10/30/23

5.0

0

New split- Day 7
10/29/23

New split- Day 7 10/29/23

5.0

0

New split- Day 6
10/28/23

New split- Day 6 10/28/23

5.0

1

New split- Day 5
10/27/23

New split- Day 5 10/27/23

5.0

0

New split- Day 4

New split- Day 4

5.0

0

New split- Day 3
10/25/23

New split- Day 3 10/25/23

5.0

0

New Split- Day 2
10/24/23

New Split- Day 2 10/24/23

5.0

0

New split- Day 1
10/23/23

New split- Day 1 10/23/23

5.0

0

Abs & Arms
10/21/23

Abs & Arms 10/21/23

5.0

1

Full Body (Quads, Chest, Shoulders)
10/20/23

Full Body (Quads, Chest, Shoulders) 10/20/23

5.0

0

Full Body Pull
10/19/23

Full Body Pull 10/19/23

5.0

0

Legs
10/17/23

Legs 10/17/23

5.0

0

Upper Body
10/16/23

Upper Body 10/16/23

5.0

1

Lower Body (Hamstring focus)
10/14/23

Lower Body (Hamstring focus) 10/14/23

5.0

0

Upper Body
10/13/23

Upper Body 10/13/23

5.0

0

Arms (lil added shoulders)
10/11/23

Arms (lil added shoulders) 10/11/23

5.0

0

Legs
10/10/23

Legs 10/10/23

5.0

0

Chest & Back
10/9/23

Chest & Back 10/9/23

5.0

0

Full Body Pull
10/6/23

Full Body Pull 10/6/23

5.0

0

Full body Push
10/5/23

Full body Push 10/5/23

5.0

0

Active Recovery
10/4/23

Active Recovery 10/4/23

5.0

0

Full body Pull
10/3/23

Full body Pull 10/3/23

5.0

1

Full Body Push
10/2/23

Full Body Push 10/2/23

5.0

0

Full Body Pull
9/30/23

Full Body Pull 9/30/23

5.0

0

Full Body Push
9/29/23

Full Body Push 9/29/23

5.0

0

Lower body
9/27/23

Lower body 9/27/23

5.0

0

Upper Push/ Pull
9/26/23

Upper Push/ Pull 9/26/23

5.0

0

Full body Push
9/22/23

Full body Push 9/22/23

5.0

0

Dumbbell Full Body
9/20/23

Dumbbell Full Body 9/20/23

5.0

1

Full Body Pull
9/19/23

Full Body Pull 9/19/23

5.0

0

Full Body Push
9/18/23

Full Body Push 9/18/23

5.0

0

Full body
9/16/23

Full body 9/16/23

5.0

0

Conditioning/ Core

Conditioning/ Core

5.0

0

Legs (Quads)
9/13/23

Legs (Quads) 9/13/23

5.0

0

Pull
9/12/23

Pull 9/12/23

5.0

0

Push
9/11/23

Push 9/11/23

5.0

0

Full Body
9/9/23

Full Body 9/9/23

5.0

1

Arms & Abs
9/7/23

Arms & Abs 9/7/23

5.0

0

Legs
9/6/23

Legs 9/6/23

5.0

0

Upper Body
9/5/23

Upper Body 9/5/23

5.0

0

Upper Body Pump
9/1/23

Upper Body Pump 9/1/23

5.0

1

Abs & Arms
8/31/23

Abs & Arms 8/31/23

5.0

0

Pull (Back & Bis)
8/29/23

Pull (Back & Bis) 8/29/23

5.0

0

Push (Chest/Shoulders/Triceps)
8/28/23

Push (Chest/Shoulders/Triceps) 8/28/23

5.0

0

Upper Body AMRAP
8/25/23

Upper Body AMRAP 8/25/23

5.0

0

Legs- Old School
8/22/23

Legs- Old School 8/22/23

5.0

0

Chest & Back
8/21/23

Chest & Back 8/21/23

5.0

0

Full body Push focus
8/19/23

Full body Push focus 8/19/23

5.0

0

Upper Body- Dumbbells
8/18/23

Upper Body- Dumbbells 8/18/23

5.0

0

Core/ Active Recovery
8/17/23

Core/ Active Recovery 8/17/23

5.0

1

Legs- Dumbbell Only
8/15/23

Legs- Dumbbell Only 8/15/23

4.0

0

Upper Body Strength
8/14/23

Upper Body Strength 8/14/23

5.0

0

Hammies & Glutes
8/12/23

Hammies & Glutes 8/12/23

5.0

0

Home workout: Upper body
8/11/23

Home workout: Upper body 8/11/23

5.0

0

Arms
8/9/23

Arms 8/9/23

5.0

0

Legs
8/8/23

Legs 8/8/23

5.0

0

Chest & Back
8/7/23

Chest & Back 8/7/23

5.0

0

Full Body
8/2/23

Full Body 8/2/23

5.0

0

Conditioning
7/26/23

Conditioning 7/26/23

5.0

0

Legs
7/25/23

Legs 7/25/23

5.0

0

Chest & Back (Old school 🤟🏼)
7/24/23

Chest & Back (Old school 🤟🏼) 7/24/23

5.0

1

Full Body
7/22/23

Full Body 7/22/23

5.0

0

Arms & Abs
7/20/23

Arms & Abs 7/20/23

5.0

0

Legs (Quads focus)
7/19/23

Legs (Quads focus) 7/19/23

5.0

1

Pull (Back & Bis)
7/18/23

Pull (Back & Bis) 7/18/23

5.0

0

Push
7/17/23

Push 7/17/23

5.0

0

Upper Body
7/14/23

Upper Body 7/14/23

5.0

0

Abs
7/13/23

Abs 7/13/23

5.0

0

Legs
7/12/23

Legs 7/12/23

5.0

1

Pull (Back & Bis)
7/11/23

Pull (Back & Bis) 7/11/23

5.0

0

Push (Chest/ Shoulders/ Tris)
7/10/23

Push (Chest/ Shoulders/ Tris) 7/10/23

5.0

1

Chest & Back
7/3/23

Chest & Back 7/3/23

5.0

0

Push (Chest/ Shoulders/ Triceps)
6/12/23

Push (Chest/ Shoulders/ Triceps) 6/12/23

5.0

2

Upper body (Bands & Dumbbells)
6/9/23

Upper body (Bands & Dumbbells) 6/9/23

5.0

0

Abs/ Active Recovery/ Mobility
6/8/23

Abs/ Active Recovery/ Mobility 6/8/23

5.0

0

Legs (Quad Focus)
6/7/23

Legs (Quad Focus) 6/7/23

5.0

1

Pull (Back & Arms)
6/6/23

Pull (Back & Arms) 6/6/23

5.0

2

Push (Chest/ Shoulders/ Triceps
6/5/23

Push (Chest/ Shoulders/ Triceps 6/5/23

5.0

1

Legs- Hamstring focus
6/3/23

Legs- Hamstring focus 6/3/23

5.0

1

Upper Body- Dumbbells

Upper Body- Dumbbells

5.0

2

Rest day/ See Mobility
6/1/23

Rest day/ See Mobility 6/1/23

5.0

0

Legs (Quads & Glutes)
5/31/23

Legs (Quads & Glutes) 5/31/23

5.0

0

Pull (Back & Biceps)
5/30/23

Pull (Back & Biceps) 5/30/23

5.0

0

Push (Chest/Shoulders/ Triceps)
5/29/23

Push (Chest/Shoulders/ Triceps) 5/29/23

5.0

0

Kettlebells- 700 reps
5/27/23

Kettlebells- 700 reps 5/27/23

5.0

0

Abs
5/25/23

Abs 5/25/23

5.0

0

Legs (supersets)
5/24/23

Legs (supersets) 5/24/23

5.0

1

Back & Triceps
5/23/23

Back & Triceps 5/23/23

5.0

0

Legs
5/20/23

Legs 5/20/23

5.0

1

Upper Body
5/19/23

Upper Body 5/19/23

5.0

2

Abs/ Active Recovery
5/18/23

Abs/ Active Recovery 5/18/23

4.5

0

Legs
5/17/23

Legs 5/17/23

5.0

3

Pull (Back and Biceps)
5/16/23

Pull (Back and Biceps) 5/16/23

5.0

1

Push (Chest/ Shoulders/ Triceps)
5/15/23

Push (Chest/ Shoulders/ Triceps) 5/15/23

5.0

2

Legs (Bands & DBs at Home)
5/13/23

Legs (Bands & DBs at Home) 5/13/23

5.0

0

Upper body
5/12/23

Upper body 5/12/23

5.0

1

Legs (Glutes & Hamstrings)
5/11/23

Legs (Glutes & Hamstrings) 5/11/23

5.0

0

Pull (Back & Biceps)
5/10/23

Pull (Back & Biceps) 5/10/23

5.0

2

Push (Chest, Shoulders, Triceps)
5/8/23

Push (Chest, Shoulders, Triceps) 5/8/23

5.0

0

Hamstrings & Glutes
5/6/23

Hamstrings & Glutes 5/6/23

5.0

2

Upper Body
5/5/23

Upper Body 5/5/23

5.0

1

Active Recovery
5/4/23

Active Recovery 5/4/23

5.0

0

Legs (Quads & Hamstrings)
5/3/23

Legs (Quads & Hamstrings) 5/3/23

5.0

1

Pull (Back & Bis)
5/2/23

Pull (Back & Bis) 5/2/23

4.7

1

Chest, Shoulders, Triceps
5/1/23

Chest, Shoulders, Triceps 5/1/23

5.0

1

Hamstrings & Glutes
4/29/23

Hamstrings & Glutes 4/29/23

5.0

1

Upper Body
4/28/23

Upper Body 4/28/23

5.0

0

Calves, Arms & Abs
4/27/23

Calves, Arms & Abs 4/27/23

5.0

1

Legs (Quads & adductors)
4/26/23

Legs (Quads & adductors) 4/26/23

5.0

0

Chest, Triceps & Front Delts
4/24/23

Chest, Triceps & Front Delts 4/24/23

4.8

2

Legs (Hammies & Abductors)
4/22/23

Legs (Hammies & Abductors) 4/22/23

5.0

0

Upper body
4/21/23

Upper body 4/21/23

5.0

2

Active Recovery
4/20/23

Active Recovery 4/20/23

5.0

0

Legs (Quads) & Abs
4/19/23

Legs (Quads) & Abs 4/19/23

5.0

1

Pull
4/18/23

Pull 4/18/23

5.0

1

Push
4/17/23

Push 4/17/23

5.0

0

Upper body
4/16/23

Upper body 4/16/23

5.0

1

Pull
4/11/23

Pull 4/11/23

5.0

2

Push
4/10/23

Push 4/10/23

5.0

1

Legs
4/5/23

Legs 4/5/23

5.0

2

Pull
4/4/23

Pull 4/4/23

5.0

1

Push
4/3/23

Push 4/3/23

5.0

1

Upper Body (Dumbbells)
3/31/23

Upper Body (Dumbbells) 3/31/23

5.0

0

Legs
4/1/23

Legs 4/1/23

5.0

0

Pull
3/28/23

Pull 3/28/23

5.0

1

Push
3/27/23

Push 3/27/23

5.0

1

Legs
3/25/23

Legs 3/25/23

5.0

1

Upper Body
3/20/23

Upper Body 3/20/23

5.0

3

Legs- Low Impact
3/18/23

Legs- Low Impact 3/18/23

5.0

0

Upper Body
3/17/23

Upper Body 3/17/23

5.0

1

Legs
3/15/23

Legs 3/15/23

5.0

1

45 min LEGS

45 min LEGS

5.0

0

Legs & Core

Legs & Core

5.0

0

Back

Back

5.0

1

Legs (Glute/ Hamstring focus)

Legs (Glute/ Hamstring focus)

5.0

0

Core & Arms
12/31/22

Core & Arms 12/31/22

5.0

1

Chest & Back (High volume)
12/30/22

Chest & Back (High volume) 12/30/22

5.0

2

Back & Shoulders
12/28/22

Back & Shoulders 12/28/22

5.0

1

Upper body Pump
12/23/22

Upper body Pump 12/23/22

5.0

2

Conditioning
12/22/22

Conditioning 12/22/22

5.0

0

Back & Biceps
12/20/22

Back & Biceps 12/20/22

5.0

2

Chest & Back (High Volume)
12/15/22

Chest & Back (High Volume) 12/15/22

5.0

2

Shoulders/ Arms/ Core
12/14/22

Shoulders/ Arms/ Core 12/14/22

4.8

2

Legs
12/13/22

Legs 12/13/22

5.0

1

Chest & Back
12/12/22

Chest & Back 12/12/22

5.0

1

Back & Biceps
12/9/22

Back & Biceps 12/9/22

5.0

2

Chest, Shoulders & Triceps
12/8/22

Chest, Shoulders & Triceps 12/8/22

5.0

1

Legs
12/7/22

Legs 12/7/22

5.0

0

Back & Biceps
12/6/22

Back & Biceps 12/6/22

5.0

1

Chest/ Shoulders/ Triceps
12/5/22

Chest/ Shoulders/ Triceps 12/5/22

5.0

2

Shoulders & Arms

Shoulders & Arms

5.0

2

Chest & Back

Chest & Back

5.0

3

Shoulders & Arms

Shoulders & Arms

5.0

1

Legs & Core

Legs & Core

5.0

1

Chest & Back

Chest & Back

5.0

1

Full Body

5.0

2

Full Body

5.0

2

Arms & Abs

5.0

1

Legs (Quad focus)

Legs (Quad focus)

5.0

0

Upper Body Supersets

Upper Body Supersets

5.0

1