On our channel get ready to become the best version of you. Both physically and mentally. 

We will be bringing dope nutrition info, savage workouts, and legit insights on everything your need to make this journey streamlined and exciting. 

We will be adding a little something new for your guys to ingest daily, weekly, and monthly! 

We love to hear from you, so don’t be afraid to hit us up and let us what you want to see!

Other

Every single time I workout I will post my entire routine. Tempo training, pyramid sets and functional basics with new variations and twist. Designed to truly isolate your muscles and get the most out of your workouts. Follow my exact routine 5 days a week or just use one of my workouts to spice up your week!

DMV IRON DAILY

Leg Day 
Abductors 
Adductors 
Hip Thrusts 
Box Jumps 
Alternating Lunges 
Leg Press 
Leg Extension 
Hamstring Curls
Standing Calf Raises

Distryct Daily 
Leg Day

Back Day
Bent Over Barbell Row
Wide Grip Lat Pull Downs (MAG)
Seated High Row
Single Arm Dumbbell Row
Chest Supported Row
Reverse Grip Straight Bar Row
Dumbbell Shrugs
Machine Pullovers
Back Extension

Distryct Daily 
Back Day

Shoulders 
Barbell Lateral Raises 
Dumbbell Shoulder Press
Kettlebell Clean and Press (mod)
Dumbbell Standing Press
Hammer Strength Shoulder Press
Hammer Grip Reverse DB Flys

Distryct Daily 
Shoulders

DMV DAILY

Leg Day
(Increase weight each set)
Barbell Hip Thrust 
5x 15/12/10/8/6
Squat
5x 12/10/8/8/6
Leg Press
4x 15/12/10/8
Dumbbell Lunges 
4x 12/10/8/8
Hamstring Curls
4x 12/10/8/6
Adductors
4x 12/10/8/6
Seated Calf Raises 
3x 25

Chest Day 
Guillotine Smith Press
Incline Machine Press
Flat Machine Press Inside Grip
Decline Machine Press
Dumbbell Underhand Raises
Pec Deck Flys
Decline Push-ups

Distryct Daily 
Chest

Arms & Abs 
Wide Grip Barbell Curl
Close Grip Bench Press
EZ-Bar Curls
Tricep Pushdowns
Alternating DB Curls
Reverse Grip Pulldowns 
Single Leg Toe Touch
Elbow 2 Knee Sit-ups 
Rope Cable Crunches

Distryct Daily 
Arms & Abs

Back Day
Wide Grip Lat Pulldown
Seated Cable Row
Hammer Strength High Row
Single Arm DB Row
Bent Over Barbell Row 
Back Extension

Chest 4x12s w Tempo
Stability Ball Incline Press 4x12
Tempo (3010)
Stability Ball Chest Press 4x12
Tempo (3010)
Decline DB Press 4x12
Tempo (3010)
Stability Ball Cable Fly 4x12
Tempo (3020)
Under Hand Flys 4x12
Tempo (2020)
Diamond Push-ups 
Tempo (2010)

Distryct Daily 
Chest + Stability

Women’s Gym

Heavy Leg Day
(Increase Weight Each Set)
Banded Hip Thrusts 4 x 25
Leg Press 4 x 25/20/15/12
Hack Squat 4 x 20/15/12/10
Barbell RDL 3 x 15/12/10
Glute Press 3 x 15/12/10
Leg Extension 3 x 15/12/10
Leg Curls 3 x 15/12/10
Abductors 3 x 20/15/12
Adductors 3 x 20/15/12
Standing Calf Raises 3 x 20/15/12

W1 D1

Upper Body Pull
Warm up w a resistance band
R Grip Lat Pulldown 3 x 15/12/10
Seated Cable Row 3 x 15/12/10
Mountain Climbers 3 x 1min
Alternating DB Curl 4 x 15
Burpee 3 x 15

W1 D2

Leg Day (Isolation)
Banded Hip Thrust 4 x 20
Cable Kick Backs 4 x 20/15/12/10
One Leg Side Press 3 x 15/12/10
Stiff Leg Deadlift 3 x 15/12/10
KB Sumo Squat 3 x 15/12/10
Cable Swing Back 3 x 15/12/10
Bulg Split Squat 3 x 15/12/10
Seated Calf Raises 3 x 25/20/15

W1 D3

Upper Body Push
Push-Ups 3 x 15
Front DB Raises 3 x 15
Incline DB Press 3 x 15/12/10
Tricep Pushdowns 3 x 15/12/10
Cable Chest Flys 3 x 15/12/10
DB Shoulder Press 3 x 15/12/10
DB Lateral Raises 3 x 15/12/10

W1 D4

Leg Day Plyo
Jump Squats 4 x 25
Plyo Lunges 4 x 20
Box Jumps 3 x 15
One Leg Hip Thrust 3 x 20
Banded Squat Step 3 x 20
Cross Body Toe Touch 3 x 20
Banded Kick Backs (low) 3 x 20

W1 D5

Heavy Leg Day
Banded Hip Thrusts 4 x 25
Leg Press 4 x 25/20/15/12
Hack Squat 4 x 20/15/12/10
Barbell RDL 3 x 15/12/10
Glute Press 3 x 15/12/10
Leg Extension 3 x 15/12/10
Leg Curls 3 x 15/12/10
Abductors 3 x 20/15/12
Adductors 3 x 20/15/12
Standing Calf Raises 3 x 20/15/12

W2 D1

W2 D2

W2 D3

W2 D4

W2 D5

W3 D1

Upper Body Pull
Warm up w a resistance band
R Grip Lat Pulldown 3 x 15/12/10
Seated Cable Row 3 x 15/12/10
Mountain Climbers 3 x 1min
Back Extension 3 x 15
Alternating DB Curl 4 x 15
Burpee 3 x 15

W3 D2

W3 D3

W3 D4

W3 D5

W4 D1

W4 D2

W4 D3

W4 D4

W4 D5

Leg Day (Heavy)
Banded Hip Thrusts 4 x 20
BB Hip Thrusts 4 x 15/12/10/8
Hack Squat 4 x 20/15/12/10
Deadlift 3 x 15/12/10
Abduction 3 x 15/12/10(superset)
Adduction 3 x 15/12/10(superset)
Leg Ext 3 x 15/12/10(superset2)
Leg Curl 3 x 15/12/10(superset2)
Standing Calf Raise 3 x 25/20/15

W5 D1

Upper Body Pull
Warm up w Resistance Bands 
Lat Pull Down 3 x 15/12/10
Plank Row 3 x 15/12/10
Barbell Curls 3 x 15/12/10
Assisted Pull-up 3 x 15/12/10
Overhead Pulldown 3 x 15/12/10
Cable Bicep Curls 3 x 15/12/10

W5 D2

Leg Day (Isolation)
Banded Hip Thrusts 4 x 25
Frog Thrusts 4 x 25
Curtsy Lunge 3 x 20
Donkey Kicks 3 x 20
Cross Body Toe Touch 3 x 20
Cable Kick Backs 3 x 15(superset)
Cable Swingback 3 x 15(superset)
Bulg Split Squat ex 3 x 15/12/10
Good Mornings 3 x 15/12/10

W5 D3

Upper Body Push 
Push-ups 3 x 15
Lateral Raises 3 x 15(superset)
Front Raises 3 x 15(superset)
Burpees 3 x 15
Tricep Pulldowns 3 x 20/15/12
KB Swing 3 x 20 
DB Shoulder Press 3 x 15/12/10

W5 D4

Leg Day Plyo
In & Outs 4 x 20(superset)
Sumo Pulse Squats 4 x 20(supset)
Banded Jump Squats 4 x 20
Curtsy lunge w pulse 4 x 20
Plyo Lunges 4 x 20
Step Ups w Knee lift 4 x 15
Banded Kick Backs (High) 4 x 20

W5 D5

W6 D1

W6 D2

W6 D3

W6 D4

W6 D5

W7 D1

W7 D2

W7 D3

W7 D4

W7 D5

W8 D1

W8 D2

W8 D3

W8 D4

W8 D5

Leg Day (Heavy)
Banded Hip Thrust 4 x 20
Banded Kick Backs (High) 4 x 20
BB Hip Thrust 4 x 20/15/12/10
Hack Squat 4 x 20/15/12/10
(Superset above and below)
Jump Squat 4 x 25
Leg Press 4 x 25/20/15/12
(Superset above and below)
Walking Lunges 4 x 20
Standing Calf Raise 4 x 25/20/15/12

W9 D1

Upper Body Pull 
Warm Up w Resistance Bands
Lat Pulldown 3 x 15/12/10 
(Superset above and below)
Seated Cable Row 3 x 15/12/10
One Arm DB Row 3 x 15/12/10
(Superset above and below)
BB Bicep Curl 3 x 15/12/10
Rev Grip Cable Row 3 x 15/12/10
(Superset above and below)
Bicep Cable Curl 3 x 15/12/10

W9 D2

Leg Day (Isolation)
Banded Hip Thrust 4 x 25
Cross Body Toe Touches 4 x 20
Sumo Pulse Squat 4 x 25
Curtsy lunge w Pulse 4 x 20
Donkey Kicks 4 x 20 
Banded Side Steps 4 x 20
Bulgarian Split Squat ex. 4 x 20
Good Mornings 4 x 15/12/12/10
Banded RDL 4 x 20

W9 D3

Upper Body Push 
Push-Ups 4 x 15
Incline DB Press 3 x 15/12/10
(Superset above and below)
Cable Flys 3 x 15/12/10
Kettlebell Swing 3 x 25
(Superset above and below)
Lateral Raises 3 x 15
DB Shoulder Press 3 x 15/12/10
(Superset above and below)
Front Raises 3 x 15
Rope Pulldown 3 x 15
(Superset above and below)
Reverse EZ Bar Pulldown 3 x 15

W9 D4

Leg Day (Plyo)
Banded SS w Squats 4 x 20
(Superset above and below)
Box Jumps 4 x 20
Banded Jump Squats 4 x 25
(Superset above and below)
Curtsy lunge w Pulse 4 x 20
In and Outs 4 x 20
(Superset above and below)
One Leg Hip Thrust 4 x 15
Bulgarian Split Squat 4 x 15
(Superset above and below)
Banded RDL 4 x 15
Pulse Squats 4 x 20
(Superset above and below)
Banded Kickbacks 4 x 20

W9 D5

W10 D1

W10 D2

W10 D3

W10 D4

W10 D5

W11 D1

W11 D2

W11 D3

W11 D4

W11 D5

W12 D1

W12 D2

W12 D3

W12 D4

W12 D5

This Glute Program is for anyone trying to build a solid foundation and amazing glutes!

We guide you through 12 weeks of glute building exercises. Broken up into 4 week blocks. You will perform the same exercises for 4 weeks then they change with each new 4 week block. 

These 12 weeks are packed with highly effective workouts specifically designed to build those glutes. 

This won’t be easy, but remember...you can’t polish a diamond without friction.

Glutes

Legs 
Glute Bridge 3 x 12/10/8
Low Bar Squat 4 x 10/8/6/6
Back Extensions 3 x 20/15/15
Cable Donkey Kicks 3 x 12/10/8
Straight Leg Kickbcks 3x 12/10/8
Hamstring Curls 3 x 12/10/8
Cross Body Toe Touch 3x Burnout

W1/D1

Upper Body 
DB Arnold Press 3 x 12/10/8
Pull-Ups 3 x 8/6/6
DB Lateral Raises 3 x 12
Seated Cable Row 3 x 12
Straight Arm Pulldowns 3 x 12
Incline Bicep Curls 3x 12/10/8
Rev. EZ Bar Pulldown 3x 12/10/8

W1/D2

Legs 
Machine Hip Thrust 3x 20/15/15
Deadlift 4 x 10/8/6/6
Heels Elevated Squat 3x 12/10/8
Glute Med. Kickback 3x 12/10/8
Deficit Rev Lunge 3x 12 Each Leg 
Hack Squat (HW) 3 x 12/10/8
Banded Hip Thrust w abduction  3 x Burnout

W1/D3

Upper Body 
Standing DB Press 3 x 12/10/8
Rev. Grip Lat Pulldown 3x12/10/8
DB Press 3 x 12/10/8
Bent Over BB Row 3 x 12/10/8
Lateral Raises 3x 15/12/10
Single Arm DB Row 3 x 12/10/8
Rev EZbar Curl 3 x 12/10/8 
Skull Crushers 3 x 12/10/8

Legs 
Banded Hip Thrusts Dead Stops 4x 15/12/10/8
Barbell RDL 3 x 12/10/8
Front Foot Elevated Split Squat 
3 x 15 Each Leg 
Leg Press Feet Narrow 3x12/10/8
Standing Leg Curl 3 x 12/10/8
Banded Abductions 3 x 25 
Frog Thrusters 3 x Burnout

Week 1 Day 5

Week 2 Day 1

Week 2 Day 2

Week 2 Day 3

Week 2 Day 4

Week 2 Day 5

Week 3 Day 1

Week 3 Day 2

Week 3 Day 3

Week 3 Day 4

Week 3 Day 5

Week 4 Day 1

Week 4 Day 2

Week 4 Day 3

Week 4 Day 4

Week 4 Day 5

Legs
Low Bar Squat 4x 12/10/8/6
Leg Curls 4x 12/12/10/10
Reverse Lunge 4x 12/12/10/10
Leg Press 4x 25/15/12/10
Barbell Hip Thrust 4x 20/15/12/10
Burnout Circuit 3 Rounds

Week 5 Day 1

Upper Body 
Incline DB Press 4x 15/12/10/8
Standing Fly 3x 15/12/10
DB Press 4x 15/12/10/8
Cable Lateral Raise 3x 15/12/10
Lat Pull Down 4x 15/12/10/8
Seated Rope Row 3x 15/12/10
Tricep Pushdown 3x 15/12/10
DB Bicep Curls 3x 15/12/10

Week 5 Day 2

Leg Day
Barbell Hip Thrust(Dead Stops)
4x 8/8/6/6
Heels Elevated High Bar Squat
4x 8/8/6/6
Leg Curls 4x 12/10/8/6
DB RDLs 4x 15/12/10/8
Leg Press Duck Stance 
4x 15/12/10/10
Glute Burnout 3 Rounds

Week 5 Day 3

Upper Body 
BB bench press 4x 15/12/10/8
Pec Deck Fly 3x 15/12/10
Arnold press 4x 15/12/10/8
DB Lateral Raises 3x 15/12/10
Face Pulls 3x 15/12/10
Front DB Raises 3x 15/12/10
Rev Grip Lat Pull 4x 15/12/10/8
One Arm DB Row 3x 15/12/10
Alternating DB curls 3x 15/12/10
Skull Crushers 3x 15/12/10

Week 5 Day 4

Leg Day
Barbell Deadlift 4x 15/12/10/8
Hack Squat 4x 15/12/10/8
Narrow Leg Press 4x 20/15/12/10
Back Extensions 4x 12 
Machine Abduction 4x 15/12/10/8
Machine Adduction 4x 15/12/10/8
Seated Calf Raises 4x 20/15/12/10
Single Hip Thrusts 4x 15/12/10/10

Week 5 Day 5

Week 6 Day 1

Week 6 Day 2

Week 6 Day 3

Week 6 Day 4

Week 6 Day 5

Week 7 Day 1

Week 7 Day 2

Week 7 Day 3

Week 7 Day 4

Week 7 Day 5

Week 8 Day 1

Week 8 Day 2

Week 8 Day 3

Week 8 Day 4

Week 8 Day 5

12 week hypertrophy program for men.

2 days on/ 1 day off/ 3 days on/ 1 day off

Mens Hypertrophy

Leg Day Anterior Focus
Increase weight each set 
Abductors 4 x 20/15/12/10
Leg Press 4 x 12/10/8/8
Squats 5 x 10/8/8/6/6
Leg Extension 5 x 12/10/10/8/6
Standing Calf Raise 3x 20-25
Seated Calf Raise 3x 20-25

Back & Triceps
(Increase weight each set)

Wide Grip Lat Pulldowns 
5x 15/12/10/8/6
Bent Over Barbell Rows
3x 12/10/8
Reverse Grip Bent Over Rows
3x 12/10/8
Seated Cable Row
4x 12/10/8/6
Single Arm Row
4x 12/10/8/6
Straight Arm Pull Downs
4x 12/10/8/6
Barbell Shrugs
4x 12/10/8/6
Straight Bar Push Downs
4x 12/10/8/6
Reverse Grip Straight Bar Pulldowns 
4x 12/10/8/6
Single Arm Tricep Rope Pull Down
4x 12/10/8/6

Leg Day Posterior Focus
(Increase weight each set)

Barbell Hip Thrust 
5x 15/12/10/8/6
Deadlift
5x 12/10/8/8/6
Dumbbell RDL
4x 12/10/8/6
Hamstring Curls
4x 12/10/8/6
Adductors
4x 12/10/8/6
Standing Calf Raises 
3x 25
Seated Calf Raises 
3x 25

Chest & Biceps
(Increase weight each set)

Incline Bench Press 
5x 15/12/10/8/6
Dumbbell Chest Press
4x 12/10/8/6
Decline Hammer Strength 
4x 12/10/8/6
Pec Deck Flys 
4x 12/10/8/6
Dumbbell Underhand Raises 
4x 12/10/8/6
Incline Dumbbell Flys 
4x 12/10/8/6
Wide Grip Barbell Curls 
4x 12/10/8/6
Alternating Dumbbell Curls 
4x 12/10/8/6
Single Arm Cable Curl 
4x 12/10/8/6

W1/D4

Shoulders 
(Increase weight each set)

Lateral Raises 
5x 15/12/10/8/6
Seated Front Raises
5x 15/12/10/8/6
Dumbbell Shoulder Press
5x 12/10/8/8/6
Machine Shoulder Press
4x 12/10/8/6
Upright Row
4x 12/10/8/6
Reverse Pec Deck Fly
4x 12/10/8/6
Face Pulls 
4x 12/10/8/6

W1/D5

W2/D1

Back & Triceps
(Increase weight each set)

Wide Grip Lat Pulldowns 
5x 15/12/10/8/6
Bent Over Barbell Rows
3x 12/10/8
Reverse Grip Bent Over Rows
3x 12/10/8
Seated Cable Row
4x 12/10/8/6
Single Arm Row
4x 12/10/8/6
Straight Arm Pull Downs
4x 12/10/8/6
Barbell Shrugs
4x 12/10/8/6
EZ Bar Push Downs
4x 12/10/8/6
Reverse Grip EZ Bar Pulldowns 
4x 12/10/8/6
Single Arm Tricep Rope Pull Down
4x 12/10/8/6

W2/D2

W2/D3

W2/D4

W2/D5

W3/D1

W3/D2

W3/D3

W4/D1

W4/D3

W5/D1

W5/D3

W6/D1

W6/D3

Leg Day Anterior Focus
Increase weight each set 
Abductors 4 x 20/15/12/10
Leg Press 4 x 12/10/8/8
Hack Squats 5 x 10/8/8/6/6
Lunges 4 x 12/10/8/6
Leg Extension 5 x 12/10/10/8/6
Standing Calf Raise 3x 20-25
Seated Calf Raise 3x 20-25

Back & Triceps
(Increase weight each set)

Wide Grip Lat Pulldowns 
5x 15/12/10/8/6
Hammer Strength High Rows
4x 12/10/8/6
Hammer Strength Low Rows
4x 12/10/8/6
Seated Reverse Grip Lat Bar Cable Row
4x 12/10/8/6
Single Arm Row
4x 12/10/8/6
Straight Arm Pull Downs
4x 12/10/8/6
Barbell Shrugs
4x 12/10/8/6
Weighted Dips
4x 12/10/8/6
Skull Crushers 
4x 12/10/8/6
Single Arm Reverse Grip Pull Down
4x 12/10/8/6

Leg Day Posterior Focus
(Increase weight each set)

Barbell Hip Thrust 
5x 15/12/10/8/6
Deadlift
5x 12/10/8/8/6
Dumbbell RDL
4x 12/10/8/6
Bulgarian Split Squats 
4x 12/10/8/6
Standing Hamstring Curls
4x 12/10/8/6
Adductors
4x 12/10/8/6
Seated Hamstring Curls 
4x 12/10/8/6
Standing Calf Raises 
3x 25
Seated Calf Raises 
3x 25

Chest & Biceps
(Increase weight each set)

Incline Bench Press 
5x 15/12/10/8/6
Dumbbell Chest Press
4x 12/10/8/6
Decline Hammer Strength 
4x 12/10/8/6
Single Arm Hammer Strength 
4x 12/10/8/6
Pec Deck Flys 
4x 12/10/8/6
Dumbbell Underhand Raises 
4x 12/10/8/6
Close Grip Bench Press
4x 12/10/8/6
Wide Grip Barbell Curls 
4x 12/10/8/6
Straight Bar Cable Curls 
4x 12/10/8/6
Single Arm Cable Curl 
4x 12/10/8/6

Week 9 Day 1

Week 9 Day 2

Week 9 Day 3

Week 9 Day 4

Week 9 Day 5

Week 10 Day 1

Week 10 Day 2

Week 10 Day 3

Week 10 Day 4

Week 10 Day 5

Week 11 Day 1

Week 11 Day 2

Week 11 Day 3

Week 11 Day 4

Week 11 Day 5

Week 12 Day 1

Week 12 Day 2

Week 12 Day 3

Week 12 Day 4

Week 12 Day 5

Men’s Gym

Upper Body Push 
Incline DB Press 3 x 20/15/12
(Superset above and below)
Mountain Climbers 3 x 1min
Squat Thrusts 3 x 20/15/12
(Superset above and below)
Burpee w Push-ups 3 x 1min
Mach. Chest Press 3 x 15/12/10
(Superset above and below)
Push-ups 3 x Failure

Legs (Quad Focus)
Leg Press 3 x 25/15/12
(Superset above and below)
Jump Squat 3 x 25
Walking DB Lunges 3 x 20 (Superset above and below)
Plyo Lunges 3 x 20
KB Goblet Squat 3 x 20 
(Superset above and below)
Leg Extension 3 x 20/15/12
Calf Raises 3 x Failure

Upper Body Pull 
Man Makers 3 x 15
(Superset above and below)
DB Bent Over Flys 3 x 15/12/10
Lat Pulldowns 3 x 20/15/12
(Superset above and below)
Up/Downs 3 x 1min
One Arm DB Row 3 x 15/12/10
(Superset above and below)
Pull-Ups 3 x 10
Seated Cable Row 3 x Failure

Legs (Hami Focus)
KB Deadlift 3 x 20/15/12
(Superset above and below)
Ball Slams 3 x 1min
DB Side Lunges 3 x 10e leg 
(Superset above and below)
Jump Rope 3 x 1min
DB RDL 3 x 15/12/10
(Superset above and below)
Laying Leg Curl 3 x 15/12/10
Seated Calf Raise 3 x Failure

Welcome to my Playbook