Ryan Dengler
THE DAILY DENGLER
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This is my current program that I'm running. I'm planning on posting my workouts every single day so you guys can follow along with exactly what I'm doing to gain both muscle and strength this year.
This will be a powerbuilding structured program, containing both powerlifting and bodybuilding components. The powerlifting programming will be RPE and percentage based training that will strategically change from week to week, but the bodybuilding style training is meant to be linearly progressed from week to week.
This is my exact training program and split that I'm currently following, and these are the exact workouts I'm hitting every single day. So if you want to learn to train for both strength and bodybuilding, you can follow along for my workouts posted every single day, and we can progress together throughout the course of this bulk!
Athletic, Build muscle, Lean muscle, Performance
8 weeks program
Athletic, Build muscle, Lean muscle, Performance
8 weeks program
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Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess
App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
Reminders
Set workout reminders to stay on track!
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About Ryan Dengler
Online personal trainer
What’s up guys, my name is Ryan Dengler! I’m currently a student at The Ohio State University and have been working out for over 7 years consistently now. I started out as a football, basketball, and baseball athlete and transitioned more specifically into powerlifting and bodybuilding after high school.
I became a certified personal trainer when I was 18 years old and have trained hundreds of clients online since that time. I started up a fitness YouTube channel when I was 14 years old in order to help and inspire as many people as I could possibly reach. Since then, my YouTube has grown to nearly 150k subscribers and I put out new YouTube videos 1-2 times per week. I want to help all of you guys to become the best versions of yourselves, whether that’s in strength, hypertrophy, athletics, etc, so let’s get to work and start pushing ourselves towards progressing every single day!
Frequently asked questions
What is RPE and how does it work?
Watch these videos for a background on what RPE is, how to use it in your training, and how to judge your RPE's on your training sets:
RPE background info: https://www.youtube.com/watch?v=TAAUG-9MK9c
https://youtu.be/0_JJZHKUV5U
https://youtu.be/WXQaEq4_2lY
https://youtu.be/2xEYSsfiWIE
How to read the workout protocol? Ex. " 1 rep @ RPE 7 // then use 72.5% of your 1RM 3 x 5 reps "
For the example, this just means that your top set will just be 1 rep and you will perform that rep at an RPE of 7. Then for your backdown sets, you'll use 72.5% of what your current estimated one rep max is for another 3 sets of 5 reps. For example, if your estimated max is 405 lbs on squat, then you'll use 72.5% of that, so about 295 lbs. for your backdown sets.
How do I progress in my bodybuilding movements if there is no RPE or set intensity?
I will be implementing progressive overload on my main movements from week to week. This means that every single week, I'll be adding 1-2 reps or adding 2.5-5 lbs to the exercise I'm performing. I would highly suggest logging your sets, reps, and weights you use for every single exercise I perform throughout the program, so that you know exactly how many reps or how much weight you need to use in order to be progressing from week to week over time.
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