On my channel get ready for fresh workouts and insights Monday-Friday! 5 days a week. You choose your rest days!

Other

The Fighter

Another One [Arms + Abs]

time to build that back. this one's all about width and thickness — pull hard, control the negatives, and don't shortchange the squeeze.

warm up with 2-3 sets of band pull-aparts before you start.

→ go heavy on rows, controlled on pulldowns
→ feel the stretch on every rep
→ last set of each = failure

Back Blitz

Strong mechanics, externally rotate + proud chest. 

We’re adding in extra shrugs to build you traps + shoulders. 

Pause at the bottom of almost every reps. 

Over exaggerate + squeeze for maximal muscle activation.

Upper Frame [Shoulders]

The Leg Day You Didn’t See Coming

Focus on your elbow positioning. 

If you find the volume is too high cut sets from 4 to 3 and 3 to 2. 

Focus on the squeeze: summer arms loading.

Arm Day from IG

It’s that time of year… Black Friday just opened. I love having you here… get a year of training with me for just $9.30 a month. That’s less than 2 coffees. Use code BLACK25

Work Shoulders

3D-Back

Sore n Simple Legs 🥵

Arm Slayer 🗡️

Testing some fighter 3.0 vibes. Lmk what you think 😈

Back + Biceps [BUILD]

Try to go heavier on the lunges.

Dropset + pulse reps on accessory. 

Stay in it, lunges will get you sore so push yourself.

Leg Engagement

This is insane. Squeeze and watch our new intro videos baby. Let’s go.

Arms [Situation]

Squeeze Ur Blades

6-Pack + Shoulders

Testosterone Booster Legs

Make it a Habit [Arm Day]

Scapular Execution [Back + Down]

Chest + Abs [New Warm Up…]

Anyone down for some extra reading?

http://vault.momomuscle.com

Leg [Glute Vibes]

Biceps + Lower Abs

Use straps today. Your grip shouldn’t hold you back from making scapular gains. This is going to light up your life, so get ready for it.

Dead Stop [Back]

Heavy n Pressed Chest

Glute/Back/Abs [Legs]

Arms [the look day]

Steel-Plated Chest

Simply Back Day

Just LIVE: MoMo[Reports] in the extras tab. A new way to learn. Deep agenetic research on bile flow, digestion + fat loss. It will improve your SKIN texture FRRRR. Get that collagen back baby

Leg [Quad Vibes]

Love you all. Let’s get this back day. Hips smaller = goals.

Walk it off. Don’t ask me why.

Back Widen Squeeze yo SHIT

A-Typical Chest Day

Leg [Base Vibes]

Full arm session built on antagonist supersets... biceps and triceps going back to back for maximum pump, blood flow, and volume. 4 superset blocks + a burnout finisher. Every set counts. Just arms that fill out your sleeves. 

~45 min

Arm Day: Pump & Destroy

Chest Cheat Code 🔥

Loadout: Lower Body

Double XX Back

Ground Zero [Legs]

This is insane. Squeeze and watch our new intro videos baby. Let’s go.

Repeat.

Arms [From IG]

X-Rated Back

Proud [Chest] + V-Lines

Dun dun…DUN.

leg day is upon us.

Did you know loading your hips helps your posture?

Adding tempo overloads the muscle with less volume.

Squeezing your [muscle fibers] in our activation series helps build mass.

Load smart, lift smart[er]. lol. Enjoy.

P. S. If you don’t have a belt squat, swap for a tempo goblet or front squat.

[Activation] Leg Day

This will pump the chest + shoulders like no other. 

Slow on the way down, pause at the bottom of the rep + squeeze.

Shoulder from IG

This is a winner. Proud chest this out baby.

She’s Watching Back Day 🥵

Legs [Lower Back Strengthener]

Diesel Arms 😈

Every rep trains power and control. Press hard, move sharp, and finish with focused burn.

Push Explosive + Core Stability

Athletic training today. For box squats, go wide, hips back + do 8 sets of 2 reps. Slow on the way down, speed on the way up.

Athletic Legs [Box Squat Edition]

This one builds width, depth, and scap control. Focus on lat stretch and form.

Operation: Dense Back

Let’s hit a focused Burn Notice leg day.

Arms + Abs Shred

Back by Popular Demand 👊🏼

Glute Focus Leg Day

Leg Leverage

Chest Work

Getting back into it. 

Working on unilateral and stretching the hips today. 

If you don’t have a belt squat, swap for a barbell front squat.

Back on the Fighter Feed [Legs]

LOVE this workout. Perfect mix of strength, stability work + cardio #LetsGetIt

Full Body Fun…

Back PUMP

Chest Before the Test [Legend 2.0]

1 week until Legend 2.0 is ready. 

This year stretched you in ways no program ever could. So today isn’t about pushing, it’s about listening and choosing control over chaos.

You’re doing less because you finally trust that growth doesn’t need force. This is you putting roots back in the ground before you expand again. 

Who’s ready?

7 Days Before Legend Challenge 😈

Its that time of year: 2nd week is closing. We’re preparing for our challenge. Anyone spending time with family? 

If not, you have me you can dm anytime.

2nd to last back day of 2025. Proud chest, squeeze your chest + depress scapula. 

Who’s ready for the challenge coming?

2nd to Last Back Day of 2025

2nd to last chest day of 2025. Proud chest, squeeze your chest + depress scapula. 

Who’s ready for the challenge coming?

2nd to Last Chest Day of 2025

Stronger Not Softer Legs

Legendary Arms [Heavy]

Juicy Chest Day 🥵

A-Block: Ground Zero Activation

A1. Turkish Get-Up 3x3 each arm = Full-body firestarter. Core tight, shoulder stacked.
A2. Cat/Cow 3x10 = Mobilize the spine. Breathe through each rep.

B-Block: Arm Stretch & Squeeze
B1. Preacher Curl Machine 4x15, 12, 10 = Lock the upper arm. Slow the eccentric.
B2. Overhead Rope Extension 4x15, 12, 12, 10 + 10 = Stretch the triceps till they tremble. Finish with a drop.
30s rest.

C-Block: Curl Combat Circuit
C1. Zottman Curls 4x12 = Curl up strong, lower like you mean it.
C2. Across-the-Chest Curls 4xF = Squeeze across midline. Short head finish.
C3. Dumbbell Skull Crushers 4x15, 15, 12, 12 = Elbows locked, no flare.
30s rest.

D-Block: Elbow Lock + Pump
D1. Lap Curl 3x10 = Shoulder-low, pinky-up finish.
D2. EZ Bar Skull Crushers 3x10 = Bend the bar. Pure lengthening tension.
60s rest.

E-Block: Bodyweight Burnout
E1. Assisted Chin-Ups 4xF = Supinated grip. Biceps earn it.
E2. Assisted Dips 4xF = Lockout with pride. Stretch the triceps, finish strong.
60s rest.

Biceps, Triceps & Core Control

Let’s rerun burn notice because it’s A KILLER. 

Lat Drive + Trunk Tension
This one’s all about that width. Pull through the back, not the biceps. Keep the core tight so the arms don’t steal the show.

A-Block: Vertical Pull Primer
A1. Jumping Pull Up 4xF
= Max reps with control. Reset at the bottom.
A2. Jumping Chin Up 4xF
= Focus on controlled eccentric. 90s rest.

B-Block: Lats + Long-Lever Control
B1. Close Grip Cable Pull Down 4x15, 10, 10, 10
= Full stretch, full squeeze. Mind-muscle here.
B2. Rope Straight Arm Pushdown 4x20, 15, 12, 12
= Lats + core tension. Keep ribs locked. 60s rest.

C-Block: Isolation Rows
C1. Lat Row 3x8
= Elbows drive back. Pull with intent.
C2. Dumbbell Pullover 3x12
= Lat stretch and rib cage opener. 60s rest.

D-Block: Vertical Back Burnout
D1. Wide Grip Lat Pulldown 4x12
= Open up the wings. No ego here—control the pull.
D2. Cable Crunch 4xF
= Drop set the last 2. Load your abs with tension, not speed. 20s rest.

E-Block: Core + Scap Finisher
E1. Inverted Row 3xF
= Squeeze shoulder blades. Neutral spine.
E2. Cat Cow 3x10
= Spinal decompression + control. 20s rest.

Workout 15/16 done...do you feel it?!?

Lat Drive + Trunk Tension

For the calf raises, do 7,7,7 then 5,5,5 of straight/in/out toes.

Swollen Arms

Bigger Back = Less Problems

It’s that time of year… Black Friday just opened. I love having you here… get a year of training with me for just $9.30 a month. That’s less than 2 coffees. Use code BLACK25

Don’t give up on the lunges.

Glutes. Will. Shake.

Arm Day Just Dropped

Back to the Fighter Feed! Work up to a heavy 6 reps on bench press. Then drop the weight for a max reps/aiming for 15 reps. Grab dumbbells if the bar is too heavy for more than 8 reps.

Wear lifting straps and focus on your proud chest

Thicker Back Day by + 6-Pack Abs

Rebuilding Trunk + Legs

EPIC Arm Pump

Shoulders + Abs 🔥

Lower Body Burn 😮‍💨

Core, scapula + widening the back to make the hips smaller. Don’t skip it, back makes your posture + confidence.

Back Slasher ⚡️

Incline push ups: do on high surface such as a smith machine or counter height. 

Bench press: add weight each set if possible. Get a challenging 10 reps then a challenging 5.

Deficit push ups: do worm push ups with body weight or add plate on back.

Chest | 5 RM Today

Ease into Leg Day

Solid arms + ab day. If you can’t do regular push ups, opt for the worm push ups. 

Focus + go slow #FighterFeed

Foundational Arms + Abs

Back Annihilator

Start Here ❤️‍🔥

My absolute fav warm up I do EVERY day 💪🏼

The Daily Warm Up

The 411 ❤️‍🔥

Video 1: Introduction & What the App Is/Isn't
Duration: [approximately 5 minutes]
Topics Covered:

- Welcome and introduction to MoMo[Muscle] App
- What this app is NOT [not cardio, not calorie-burning noise]
- Core philosophy: "Less is more" — mechanics and science over volume
- Building muscle vs. the cardio trap
- V-taper goal and how we actually get there
30+ programs built with a purpose
- Masculine builds [Fighter] vs. feminine builds [Surfer/Model] — know the difference

Key Message: Foundation over volume. Mechanics over more reps.

Hello, there.

Video 2: Where to Start
Duration: [approximately 6 minutes]
Topics Covered:

1. Level 1 [Beginners]: Foundation first — tempo work, activation, control. Masc Makeover Beginner program. Slow and deliberate. There's a reason for it.

2. Level 2 [Intermediate]: Refining the movement, going deeper. Dumbbell Fighter, Dumbbell challenges. Machine vs. dumbbell — what changes and why


3. Level 3 [Advanced]: High-level mechanics, no shortcuts. Trademark programs [Legend, Fighter, Surfer, Model]. Fighter Feed [personal workouts Monday–Thursday]


Challenge programs + the community around them. 

Key Message: Start where you are. Progress is earned, not rushed.

Where do I Start?

Video 3: The 4 Pillars to Success
Duration: [approximately 10 minutes]
Topics Covered:

1. Mechanics
- Technical precision built from a competitive lifting background
- Shoulder blade positioning, external rotation, muscle activation
- Form isn't aesthetic — it's architecture
- Reference: Perfect Form ebook

2. Programming
- Workouts designed with intent, not guesswork
- Progressive overload strategies
- Rep schemes [15-12-10-8 with climbing weight]
- Volume adjusted by experience level — because more isn't always the answer

3. Nutrition Science
- Body Type Programs
- Liver health, gut health, insulin sensitivity
- Hormone optimization, testosterone support
- A sustainable approach — not just tracking macros and hoping for the best

4. Consistency
- 15 years of training. The process works when you do.
- Foundation over perfection
- Long-term commitment over short-term obsession

Key Message: These 4 pillars don't work in isolation. Together, they build something that lasts.

DON’T Skip 1 of these 4 Steps

Video 4: About Me & Outro
Duration: [approximately 8 minutes]

- Started training at 15, not because it was easy, because it wasn't
- Competitive background: CrossFit, Olympic lifting, powerlifting
- The real lessons came from the mistakes — overtraining, food obsession, injuries
- Pivoting to sustainable methods changed everything

Current approach: 4 days/week, less volume, better results
App features: weight logging, rest timer, DM access, Facebook group
Annual vs. monthly — your call
Final word and next step

Key Message: This isn't theory. It's 15 years of figuring out what actually works, and building something you can trust.

About Me + App Info

How to Burn Fat 101

Muscle Growth 101

If you love working out with me, you can refer your friends and get rewarded with free months to my app.

Here’s the way it works - for every 3 friends you refer, you get 3 months free!
This is what you have to do -

Step 1: Go to the profile tab in the lower right corner,
Step 2: Click Get 3 months free,
Step 3: Select the friends you want to send to, And that’s it!

Once your friends sign up, you’ll start getting your free months!

How to get 3 months FREE to my app!

Legend 2.0 is a 4-week powerlifting progression program designed to strengthen the structure of your body from the inside out, with options for either gym or at home DB only workouts. Heavier loads. Lower reps. Smarter progression.

This phase focuses on spinal stability, hip drive, and shoulder integrity. The kind of strength that builds dense, masculine muscle and supports everything else you train.

You don’t build a powerful body by skipping foundations.
You build it by mastering them.

Legend 2.0

At home? No problem. 

Less volume. More output.
Go as HEAVY as you can for the dumbbell suitcase deadlifts. Slow 3 second descent. 

Remember: 
- get lifting straps so you can focus on your reps
- go SLOW on the negative [with dumbbells your load isn’t as high so lean into tempo]
- keep lower back stiff 

A-BLOCK // Core + Posterior Activation
Squeeze hard from your glutes + lower back. Try to externally rotate your thumbs on the Superman’s 
→ Stable spine. Better force transfer.

B-BLOCK // DB Hinge Output
Heavy dumbbell, slow lower. 3 second descent. 
→ Chest up, knees forward. 

C-BLOCK // Unilateral Strength
Heavy again, slow negative, drive from heels. 
→ Strong legs without spinal overload.

D-BLOCK // Hamstrings + Calves
Hamstrings stretch. Calves for ankle stability.
→ Slow negative, squeeze hamstrings. 

Day 1 done.
Strong people do boring things aggressively.

Let’s get ready for day 2.

W1/D1 Power + Mass [Dumbbell]

Welcome to day 1 baby. The Legend is meant for those who want to increase power + slabs of muscle. 

Less volume, more output. 

My personal tips: 
- Buy + learn how to use lifting straps
- Drive from your legs
- Use your scapulas
- Depress your shoulder blades

A-Block: Core + Posterior Activation
Back extensions, flips, and side planks wake up the trunk and posterior chain.
→ Spine supported. Hips online.

B-Block: Main Lift – Hinge Output
Deadlifts load the entire posterior chain for repeatable strength.
→ Straps on. Clean reps. 

C-Block: Unilateral Strength
Bulgarian split squats build single-leg strength and hip stability.
→ Strong legs without extra spinal load.

D-Block: Hamstrings + Calves
Leg curls thicken hamstrings. Single-leg calf raises improve ankle stability.
→ Safer pulls. Better force transfer.

Day 1 done.

Strong people do boring things aggressively. 

Lift like you give a fuck.

On to Day 2.

W1/D1 Power + Mass [Gym]

Standby for the next level of your training: POWER. 

Legend 2.0 is not a joke. 

How to prepare: 
- Buy lifting straps 
- Have flat shoes 
- Be ready to feel, stronger…not exhausted
- Watch the mechanic videos before starting

W1/D1 W1 WEEK 1 DROPPING JAN 4th

Less sets SO GO HEAVY. 

A-Block: Shoulder Prep
Push-ups and face pulls prime the shoulders and scapulas. Full stretch, strong depression. 
→ Joints ready. Press clean.

B-Block: Main Lift – Pressing Power
Externally rotate, elbows at 45 degrees from ribs, pause + drive.  
→ minimal bounce, strong drive. 

C-Block: Vertical Press
Proud chest.
→ tempo controlled.

D-Block: Chest + Delt Finish
flys load the chest through tension. Laterals widen the shoulders.
→ Shape work without joint strain.

E-Block: Carries
Farmer carries build grip, traps, and trunk stability. If you don’t have space for this, swap for walking march. 
→ look like a machine. 

Day 2 done.

Proud Chest Baby. 

On to Day 3.

W1/D2 Mass Push [Dumbbell]

Less sets SO GO HEAVY. 

A-Block: Shoulder Prep
Push-ups and face pulls prime the shoulders and scapulas. Full stretch, strong depression. 
→ Joints ready. Press clean.

B-Block: Main Lift – Pressing Power
Externally rotate, elbows at 45 degrees from ribs, pause + drive.  
→ minimal bounce, strong drive. 

C-Block: Vertical Press
Proud chest.
→ tempo controlled.

D-Block: Chest + Delt Finish
flys load the chest through tension. Laterals widen the shoulders.
→ Shape work without joint strain.

E-Block: Carries
Farmer carries build grip, traps, and trunk stability.
→ look like a machine. 

Day 2 done.

Proud Chest Baby. 

On to Day 3.

W1/D2 Mass Push [Gym]

Use straps today, really. Your grip shouldn’t hold you back from making scapular gains. This is going to light up your life, so get ready for it. 

A-Block: Scap Activation
Yes you will do a lot of lat depression, it makes your back wider + hips smaller. Add in band pull-aparts lock in scapular control.
→ Lats engaged before pushing down.

B-Block: Main Lift – Upper-Back Load
Big breath in your core, shoulders rolled forward to start + squeeze back at top.
→ Stress your erectors for a full back rebuild. 

C-Block: Row
Where legends are built. C-arc, drive elbow to your hip. 
→ Full stretch, hard drive. 

D-Block: Back Density
Seal rows add thickness. Straight-arm pushdowns teach lat control. Crunch your armpit. 
→ Squeeze with your elbows, not your arms.

E-Block: Rear Delts + Abs
Rear delt squeezes balance the shoulders. Hollow rocks control your posture. 
→ Short rest. Nice retraction. Smooth rocking. 

Day 3 done.

Your posture just upgraded +4 points. 

On to final day of week 1.

W1/D3 X-Rated Back [Dumbbell]

Use straps today, really. Your grip shouldn’t hold you back from making scapular gains. This is going to light up your life, so get ready for it. 

A-Block: Scap Activation
Pinch hangs and band pull-aparts lock in scapular control.
→ Lats engaged before loading.

B-Block: Main Lift – Upper-Back Load
Big breath in your core, shoulders rolled forward to start + squeeze back at top.
→ Dense, cables for your erectors. This is how you get a dense back. 

C-Block: Vertical Pull
Where legends are built. If this is too difficult, do 5 reps assisted chin ups. 
→ Elbows forward, proud chest. 

D-Block: Back Density
T-bar rows add thickness. Straight-arm pushdowns teach lat control. Crunch your armpit. 
→ Pull with your elbows, not your arms.

E-Block: Rear Delts + Abs
Rear delt squeezes balance the shoulders. Crunches built 4-D abs. 
→ Short rest. Nice shoulder blade movement. Heavy abs. 

Day 3 done.

Your posture just upgraded +4 points. 

On to final day of week 1.

W1/D3 X-Rated Back [Gym]

How you feeling? Lmk in the reviews. 

A-Block: Modified Lite
Warm up your joints. 
→ Fast, crisp. 

B-Block: Main Lift – Arm Strength
Heavy, precise reps. Elbows forward. 
→ Mass-building strength.

C-Block: Direct Arm Work
3 second negative. Slowly squeeze each rep. 
→ Elbows forward, proud chest.

D-Block: Arm Detail Stack
Reverse curls, hammers, and DB skull crushers finish arm thickness.
→ Who wants beefy forearms?

E-Block: Core Circuit
MoMoMuscle ab circuit trains flexion, control, and endurance.
→ Strong core, visible abs.

Week 1 done, 3 more to go. I'm in it...

W1/D4 Legendary Arms [Dumbbell]

How you feeling? Lmk in the reviews. 

A-Block: CNS Warm-Up
Jumping dips and chin-ups fire the arms and nervous system.
→ Fast, crisp, warming joints.

B-Block: Main Lift – Arm Strength
Close-grip bench press loads triceps heavy with joint support.
→ Mass-building strength.

C-Block: Direct Arm Work
EZ-bar curls and skull crushers hit biceps and triceps through full range.
→ Elbows forward, proud chest.

D-Block: Arm Detail Stack
Reverse curls, hammers, and DB skull crushers finish arm thickness.
→ Who wants beefy forearms?

E-Block: Core Circuit
MoMoMuscle ab circuit trains flexion, control, and endurance.
→ Strong core, visible abs.

Week 1 done, 3 more to go. I'm in it...

W1/D4 Legendary Arms [Gym]

Light up your erectors, quads + abs with this workout. 

A-Block: Posterior Chain + Core Activation
Warm up here. 

B-Block: Main Lift – Hinge Power
Suitcase Deadlift = slow on the negative [2-3 seconds] drive up hard on the positive. Lighten the load for last set. 

C-Block: Unilateral Strength
Step-Back Lunge = hip go back. Shin is 90 degree angle. Stability work. Swap for body weight if you’re gassed and double the reps. 

D-Block: Quad + Calf Finish
Leg Extension = squeeze from quads + lower with control.  
Calf raise = smooth lower, hard squeeze. Do standing on a raised surface if squat is hard to hold. 

Day 5/16 done.

Strong base. Strong BDE.

W2/D1 Brace Your Legs [Dumbbell]

Light up your erectors, quads + abs with this workout. 

A-Block: Posterior Chain + Core Activation
Stretch the hips, activate your balance + obliques. 

B-Block: Main Lift – Hinge Power
Trap Bar Deadlift = push knees forward, brace abs, stiff spine. Drive legs into the floor. Work up to a heavy 6 then last set use around 95lbs or just the barbell to achieve 20 reps quickly. 

C-Block: Unilateral Strength
Barbell Step-Back Lunge = hip go back. Shin is 90 degree angle. Stability work. Swap for body weight if you’re gassed and double the reps. 

D-Block: Quad + Calf Finish
Leg Extension = squeeze from quads + lower with control.  
Standing Calf Raise = full stretch, squeeze hard at top. 

Day 5/16 done.

Strong base. Strong BDE.

W2/D1 Brace Your Legs [Gym]

Chest day, but smart.
Press heavy, protect the shoulders, and finish with controlled volume.

A-Block: Shoulder Prep + Stability
Turkish Get-Up = Shoulder control through range. Core + joint integrity.
Banded Face Pull = Scap set + rotator support. Clean mechanics.

B-Block: Main Lift – Chest Power
Smith machine bench = shoulder + upper chest-dominant. Control the negative. Work to a heavy 6, then drop weight for 20 reps 

C-Block: Rotational Pressing
Arnold Press = Delts through rotation. Strength + longevity.

D-Block: Shoulder Support
Underhand Front Raise = Front delt control without momentum.
Dumbbell Shrugs = Trap strength to support pressing and posture.

E-Block: Core Stability
Weighted Plank = Anti-extension strength. Brace like it matters.

Day 6/16 done.

Press strong. Eat waffles.

W2/D2 Pressing Power ⚡️ [Gym]

Chest day, but smart.
Press heavy, protect the shoulders, and finish with controlled volume.

A-Block: Shoulder Prep + Stability
Work on your rotator cuff. Stability first, then strength. Use a dumbbell if you don’t have a kettlebell. 

B-Block: Main Lift – Chest Power
Wide grip bench = pec dominant. Control the negative, even add a 1 second pause at bottom with proud chest. Work to a heavy 10, then drop weight for 20 reps 

C-Block: Rotational Pressing
Arnold Press = Delts through rotation. Strength + longevity.

D-Block: Shoulder Support
Underhand Front Raise = Front delt control without momentum.
Dumbbell Shrugs = Trap strength to support pressing and posture.

E-Block: Core Stability
Weighted Plank = Anti-extension strength. Brace like it matters.

Day 6/16 done.

Press strong. Eat waffles.

W2/D2 Pressing Power⚡️ [Dumbbell]

Pull heavy. Stand like a BOSS [Rick Ross voice].
Train the back to produce force, then lock it in with control.

A-Block: Lat + Core Activation
Straight-Arm Pushdown = Lats engaged before loading.
Hollow Rocks = Trunk tension. Control your center.

B-Block: Main Lift – Row Strength
Seal row 3x10 HEAVY — drive from elbows. Then dropset for 20 reps. Squeezing from shoulder blades. 

C-Block: Vertical Pull Strength
Lat width - drive from armpit / shoulder blade for a heavy 12 reps on pull over. Then hit upper back with flys. 

D-Block: Unilateral Back Work
Single-Arm Row = Side-to-side balance. Scap control.

E-Block: Rear Delts + Abs
Face Pulls = Shoulder balance + posture.
Leg Raise = Lower abs. Control the swing.
Reverse crunch = lower abs again. Squeeze up towards ceiling. 

Day 7/16 done.

Back trained. Posture upgraded.

W2/D3 Slabs of Back 🗿 [Dumbbell]

Back Power + Grip Control
Pull heavy. Stand like a BOSS [Rick Ross voice].
Train the back to produce force, then lock it in with control.

A-Block: Lat + Core Activation
A1. Rope Straight-Arm Pushdown = Lats engaged before loading.
A2. Hollow Rocks = Trunk tension. Control your center.

B-Block: Main Lift – Row Strength
B1. Pendlay Row = Explosive pull from a dead stop. Mid-back density. Reset every rep. RESET. EVERY. REP. FROM. GROUND. 

C-Block: Vertical Pull Strength
C1. Weighted Chin-Ups = Lats, biceps, grip. Full stretch. Full pull. Do assisted or BW if needed. Focus on the squeeze.

D-Block: Unilateral Back Work
D1. Single-Arm Row = Core balance. Scap control.

E-Block: Rear Delts + Abs
E1. Face Pulls = Shoulder balance + posture.
E2. Hanging Leg Raise = Lower abs. Control the swing. Swap for lying leg lift if needed. 
E3. Reverse crunch = Lower abs. Crunch knees up to ceiling, not towards face. 

Day 7/16 done.
Back trained. Posture upgraded.

W2/D3 Slabs of Back 🗿 [Gym]

Strong elbows, proud chest. We’re halfway through the Legend 2.0. Stay in it. 

A-Block: CNS + Arm Prep
Warm up the elbows + shoulder blades. 

B-Block: Main Lift – Triceps Strength
Close-Grip Bench Press = hit a heavy 10. Then dropset for reps. 

C-Block: Arm Volume Stack
Across-the-Chest Curl = Long head emphasis. Stretch + tension.
Skull Crusher w/ Twist = Triceps through full ROM.

D-Block: Arm Detail Work
Spider Curls = Pure biceps. No shoulder swing.
Hammer Curls = Brachialis + thickness.
Tricep Kickbacks = Lockout control. Finish clean.

E-Block: Conditioning Finish
Jump rope. As many as you can. Set a timer for 8 minutes, practice your rhythm and just breathe. 

8/16 workouts done.

Halfway. Who feels like Johnny Bravo?

W2/D4 Mass Arms 💣 [Dumbbell]

Strong elbows, proud chest. We’re halfway through the Legend 2.0. Stay in it. 

A-Block: CNS + Arm Prep
Warm up the elbows + shoulder blades. 

B-Block: Main Lift – Triceps Strength
Close-Grip Bench Press = hit a heavy 6. Then dropset for 15 reps or max reps with bar. Max reps with bar, I hit 53. What you got?

C-Block: Arm Volume Stack
Across-the-Chest Curl = Long head emphasis. Stretch + tension.
Skull Crusher w/ Twist = Triceps through full ROM.

D-Block: Arm Detail Work
Spider Curls = Pure biceps. No shoulder swing.
Hammer Curls = Brachialis + thickness.
Tricep Kickbacks = Lockout control. Finish clean.

E-Block: Conditioning Finish
Row 1000m = 4/10 intensity to flush lactic acid. 

8/16 workouts done.

Halfway. Who feels like Johnny Bravo?

W2/D4 Mass Arms 💣 [Gym]

Notes for this week: 
- No bad form reps.
- Burn the accessory, control the compounds. 
- If sleep drops → reduce 1 accessory set, not load
- Straps are allowed + encouraged. 

A-Block: Core + Posterior Activation
Glute, spinal erectors + ab activation. 
→ Spine supported. Hips online.

B-Block: Main Lift – Hinge Output
Sumo deadlifts load glutes, adductors, and posterior chain with less spinal drama.
→ Drive legs into ground + brace abs. 

C-Block: Unilateral Strength
single-leg RDLs clean up imbalances and force hip control.
→ Hip stability wins.

D-Block: Hamstrings + Calves
Posterior chain + calf work.

Day 9/16 done.

Who's feeling stronger?

W3/D1 Sumo Dead Ya Legs [Dumbbell]

Notes for this week: 
- Main lifts stop at RPE 9.
- No bad form reps.
- Burn the accessory, control the compounds. 
- If sleep drops → reduce 1 accessory set, not load
- Straps are encouraged. 

A-Block: Core + Posterior Activation
Back extensions and plank hip drops wake up the trunk and posterior chain.
→ Spine supported. Hips online.

B-Block: Main Lift – Hinge Output
Sumo deadlifts load glutes, adductors, and posterior chain with less spinal drama.
→ Chest over bar + brace abs. 

C-Block: Unilateral Strength
Landmine single-leg RDLs clean up imbalances and force hip control.
→ Hip stability works. 

D-Block: Hamstrings + Calves
Leg curls thicken hamstrings. Seated calf raises build ankle stiffness.
→ Posterior chain + thin ankle goals. 

Day 9/16 done.

Who's feeling stronger?

W3/D1 Sumo Dead Ya Legs [Gym]

A-Block: Shoulder Prep
Turkish get-ups and banded face pulls prep the shoulders for heavy pressing.
→ Joints warm. Scaps are stable.

B-Block: Main Lift – Press Output
Add a pause at bottom, go heavy. Last set is light and go max reps. 
→ Controlled descent. Decent pause. Proud chest. Strong lockout.

C-Block: Press Support
Dumbbell shoulder presses build vertical strength without locking you into a bar path.
→ Smooth reps, proud chest, scapula locked in. 

D-Block: Delt Volume
Bent-arm laterals and plate raises add shoulder size without joint stress. Do dumbbells instead of plate if needed. 
→ Go heavy hehe. 

E-Block: Core Density
Sit up, sternum up towards ceiling + lift from lower abs. 
→ Brace first. Burn second.

Day 10/16 done.

Chest lit. Shoulders still employed.

W3/D2 Insane Chest Day [Dumbbell]

A-Block: Shoulder Prep
Turkish get-ups and banded face pulls prep the shoulders for heavy pressing.
→ Joints warm. Scaps are stable.

B-Block: Main Lift – Press Output
Decline bench press overloads chest and triceps while sparing the shoulders.
→ Controlled descent. Decent pause. Proud chest. Strong lockout.

C-Block: Press Support
Dumbbell shoulder presses build vertical strength without locking you into a bar path.
→ Smooth reps, proud chest, scapula locked in. 

D-Block: Delt Volume
Bent-arm laterals and plate raises add shoulder size without joint stress.
→ Go heavy hehe. 

E-Block: Core Density
Cable crunches and hanging leg raises reinforce trunk strength under fatigue.
→ Brace first. Burn second.

Day 10/16 done.

Chest lit. Shoulders still employed.

W3/D2 Insane Chest Day [Gym]

A-Block: Squeeze the arm pit. Proud chest. Sternum up. 

B-Block: Heavy Row
Can you handle this? If you don’t have the weight to push it or it’s too much on your back, increase reps to 10. OR do a 6 RM on the seal row. 

C-Block: Pullover business. STRETCH + depress the scapula. Hips up + squeeze. 

D-Block: Supported Rowing
Seal rows load the back hard without cooking the low back. Focus on shoulder blade retraction + depression. 

E-Block: Finishers
Abs + seated. For reverse crunch, get some momentum + movement in your hips. You can even do a side twist at top. Just burn it out AF. 

Day 11/16 done.

Back wider. Posture less tragic.

W3/D3 Master Back Thickener [Dumbbell]

A-Block: Scap + Lat Activation
Shoulder blade dynamics. 

B-Block: Main Lift – Row Strength
Bent-over barbell rows with a bench build mid-back thickness and pulling power. REST. EACH. REP. 
→ Brace your abs, hinge + squeeze.

C-Block: Back Volume
Pullovers and rear delt flys add width and shoulder balance.
→ Pull through the scapula, not the arms.

D-Block: Supported Rowing
Seal rows load the back hard without cooking the low back.
→ Focus on shoulder blade retraction + depression. 

E-Block: Finishers
Cobra crossovers and reverse crunches finish lats and trunk control.
→ Externally rotate, depress shoulder blades + feel the isolation. 

Day 11/16 done.

Back wider. Posture less tragic.

W3/D3 Master Back Thickener [Gym]

Finish week 3 STRONG. 

A-Block: Elbow Prep
Close-grip push-ups and hammer curls warm elbows and get blood moving.
→ Happy joints lift longer.

B-Block: Main Lift – Arm Strength
Close-grip bench press loads triceps heavy. Assisted chin-ups balance the press.
→ Squeeze hard, reduce bounce.

C-Block: Cable Arm Work
Rope curls and overhead extensions load long heads through full range.
→ Proud chest / posture. Stretch + tension = growth.

D-Block: Dumbbell Arm Stack
Supine curls, across-the-chest curls, and skull crushers finish arm detail.
→ No swinging. Yes pain. Squeeze baby, squeeze. 

E-Block: Finisher [Unnecessary but Mandatory]
100 hammer curls. As few sets as possible.

→ Grip gone. Arms inflated. Life choices questioned.

Day 12/16 done.

Arms pumped. Anger released. Week 3 locked in.

W3/D4 Cannon Arms [Dumbbell]

Finish week 3 STRONG. 

A-Block: Elbow Prep
Close-grip push-ups and hammer curls warm elbows and get blood moving.
→ Happy joints lift longer.

B-Block: Main Lift – Arm Strength
Close-grip bench press loads triceps heavy. Assisted chin-ups balance the press.
→ Squeeze hard, reduce bounce.

C-Block: Cable Arm Work
Rope curls and overhead extensions load long heads through full range.
→ Proud chest / posture. Stretch + tension = growth.

D-Block: Dumbbell Arm Stack
Supine curls, across-the-chest curls, and skull crushers finish arm detail.
→ No swinging. Yes pain. Squeeze baby, squeeze. 

E-Block: Finisher [Unnecessary but Mandatory]
100 hammer curls. As few sets as possible.

→ Grip gone. Arms inflated. Life choices questioned.

Day 12/16 done.

Arms pumped. Anger released. Week 3 locked in.

E1. Hammer curls 100 reps [complete in as little sets as possible]

W3/D4 Cannon Arms 💥

A-Block: core + glute activation. 
Squeeze hard, exhale + control. 

B-Block: Explosive Pull Pattern
Train rapid hip extension and power without grinding deadlift reps.
→ Tall finish. Full rest between sets.

C-Block: Hip Extension Load
glute bridges
Squeeze baby, push from those heels. 

D-Block: Knee + Ankle Support
Slow descent on the squat, control every rep. Upright chest, knees forward. 

Day 13 done.

Build power, become unstoppable.

W4/D1 Power Hungry Leg Day 🔋 [Dumbbell]

A-Block: Trunk Prep + Posterior Wake-Up
Turn the core on so the hips can do their job without the spine taking a beating.
→ Control the descent. Rotate, don’t yank.

B-Block: Explosive Pull Pattern
Clean pulls
Train rapid hip extension and power without grinding deadlift reps.
→ Fast bar. Tall finish. Full rest between sets.

C-Block: Hip Extension Load
Barbell glute bridges
Direct glute loading to build drive, thickness, and safer pulling mechanics.
→ Ribs down. Lock out hard. No lumbar arching.

D-Block: Knee + Ankle Support
Quads support knee health. Calves clean up force transfer from the ground.
→ Smooth reps. Own the bottom and the top.

Day 13 done.

Build power, become unstoppable.

W4/D1 Power Hungry Leg Day 🔋 [Gym]

A-Block: Trunk + Shoulder Positioning
Slow negative, squeeze from abs. 
→ Brace first.

B-Block: Primary Press Pattern
Dumbbell Bench with a pause at bottom. Aim for a heavy 6-8 reps. 
→ Own the pause. Drive evenly.

Max reps with 5-10 lb dumbbells if needed. Aim for 30-50+ reps. Hehe. 

C-Block: Secondary Chest Load
Increase time under tension and pec engagement without shoulder strain.
→ Crush the dumbbells together. Slow and deliberate.

D-Block: Deltoid Support
Lead with elbows, proud chest + control descent. 

E-Block: Upper Girdle Finish
Reinforce shoulder integrity and upper-back balance after pressing volume.
→ Smooth arcs. No jerking.

Day 14/16 done.

Strong pressing is built from control, not chaos.

W4/D2 the. best. shoulders. yet. [dumbbell]

A-Block: Trunk + Shoulder Positioning
Stabilize the trunk and set the shoulders before heavy pressing begins.
→ Brace first. Ribs down. No flaring.

B-Block: Primary Press Pattern
Build pressing strength from dead stops while reinforcing control and joint safety.
→ Own the pause. Drive evenly.

Max reps with just the barbell. Use 5-10 lb dumbbells if needed. Aim for 30-50+ reps. Hehe. 

C-Block: Secondary Chest Load
Increase time under tension and pec engagement without shoulder strain.
→ Crush the dumbbells together. Slow and deliberate.

D-Block: Deltoid Support
Leaning cable lateral raises
Front raises
If it’s too heavy, opt for dumbbells.  
Lean hard + lead with elbows. 

E-Block: Upper Girdle Finish
Reinforce shoulder integrity and upper-back balance after pressing volume.
→ Smooth arcs. No jerking.

Day 14/16 done.

Strong pressing is built from control, not chaos.

W4/D2 the. best. shoulders. yet. [gym]

Suitcase deadlifts is HEAVY. Brace your abs, drive with your legs + get a strong base. Use lifting straps to get to the next level of pulling. 

A-Block: Scap Activation
Full stretch, depress shoulder blades. 

B-Block: Suitcase Deadlifts
Feel stronger, drive hard. Big brace. Yes, it’s legs but it’s a huge posterior chain mover at home. 

Finisher is jumping with body weight or 5-10lb dumbbells. 

C-Block: Upper Back Insanity
Exaggerate the scapular movement. 

D-Block: MoMoMuscle Ab Circuit
Squeeze, finish the set. Rest. Be mindful of how hard you’re clenching your neck. 

Your posture just upgraded +4 points. 

On to final day of Legend 2.0 😈

W4/D3 Steel Cables Back Day 🔌 [Dumbbell]

Rack pull is HEAVY. Brace your abs, drive with your legs + get a strong base. Use lifting straps to get to the next level of pulling. 

A-Block: Scap Activation
Go through the motions with your scapula. 

B-Block: Rack Pull
Feel stronger, drive hard. Big brace. 

C-Block: Pulldown
Get to a heavy six. Proud chest, drive elbows to belly button. Drop weight on last set. Go to failure. 

D-Block: Superset
Elbows out, externally rotate. Crunch from abs + squeeze. 

E-Block:
Finish with more scapular movement + burn out. 

Your posture just upgraded +4 points. 

On to final day of week 3.

W4/D3 Steel Cables Back Day 🔌 [Gym]

It’s the FINAL COUNTDOWN. 

A-Block: 
Warm the joints and prep the arms for higher-volume work.
→ quick reps 

B-Block: Biceps Focus
Focus on the elbow positioning.  

C-Block:
Externally rotate on wide, burn out with light weight [5-10lbs] for 20 reps hammer + then proud chest for kickbacks. 

E-Block: Core Finisher
Squeeze your ass, go heavy. 

Day 16 done.
Finish strong. Arms pumped. Core solid.

16/16 workout complete. I am truly so proud of you These workouts are meant to be foundational, you can add in more nutriton science, lymphatic drainage, mechanics to keep leveling up your body. Train with me on the Fighter Feed to keep up to date with the latest workouts. Forever grateful for you, let's keep building muscle on and on baby. 

DM if you have any questions babe xx

W4/D4 Finish on a High [Dumbbell]

It’s the FINAL COUNTDOWN. 

A-Block: Blood Flow + Elbow Prep
Rope curls
Warm the joints and prep the arms for higher-volume work.
→ Smooth tension. No snapping reps.

B-Block: Biceps Focus
Focus on the elbow positioning.  

C-Block:
Externally rotate on wide, burn out with light weight [5-10lbs] for 20 reps hammer + then single arm isolation. 

E-Block: Core Finisher
Squeeze from your abs, not hips. 

Day 16 done.
Finish strong. Arms pumped. Core solid.

16/16 workout complete. I am truly so proud of you These workouts are meant to be foundational, you can add in more nutriton science, lymphatic drainage, mechanics to keep leveling up your body. Train with me on the Fighter Feed to keep up to date with the latest workouts. Forever grateful for you, let's keep building muscle on and on baby. 

DM if you have any questions babe xx

W4/D4 Finish on a High [Gym]

The Fighter Program™️ now on the app for all the visuals for the signature program. 

Expect some real definition to come through and repeat. Also, I highly recommend starting on the Fighter Feed to build your base first or the Dumbbell Fighter if you’re relatively new.

GOAL
Get that static hold for core endurance and strength #PlankMore

DETAILS
1. Feet together, butt squeezed, tuck the ribs down and flex your belly button in. 
2. Actively crunch you abs into your spine and keep the elbows below the shoulders or slightly in front. 
3. Keep it tight and focused. Think about donuts, not how bad it hurts. 

CUES
- Elbows Under Shoulders
- Feet Together
- Extend Legs