Oh my goodness the shoulder burn 🔥🔥🔥🔥🔥 never experienced anything like that. I fought through as best I could lol

Erica

Challenged with some new lifts. Loved it!

Jessica

Serena

Charis Gessel

What a killerrrr!!!! Awesome workout 🦵🏽

Melanie

That was tough. Loved the landline sumo squats

Awesome workout! Upper body is sore fire 🔥

Colleen

The back tristes do Not make Sense for me - I would do Deadlifts with Flures Hause Theo are engaged a lot and the loswer back just Gerd so tiefe in this rep schäme so ist hard to feel the Upper back
 A alternative tristes FE Bent over wow 10 Reps, 20 Reps high pullet latoulkdown and then  bent over lateral risse for 30 reps

Ines

Abigail

Krystal West

Love the Z Press! Those Turkish gets up were tricky. Loved the challenge

My arms feel huge and weak now! 💪🏻👊🏻🔥

Every time I fall more and more in love with exercising. Addictive x

Jana

Slow and steady. Not esp sore in one area so I guess that’s good right?

Evan

Amazing!!!
My glutes and hamstrings on fireeee👍🏻🩷

Parmida

Jenn

Legs are wobbly and toast! Thanks for the reliable workout! 🔥

Challenging workout but got a majority of it done. Just couldn’t do the pike press because my wrist bothers me once in awhile

Wish it had more core but shoulders are on 🔥!!

Lisa

Love! I’ve been working out regularly for years but now I feel like I’m WORKING out.

Awesome workout!! Couldn’t finish two of them so i ran on the treadmill for 20 mins 😊

Dying after that workout 🏋🏻‍♀️

Jude

On paper it doesnt look bad.... in practice.....im dying lol

Jozlinn

Amazing workout! Upper body is going to be sore tomorrow 🔥

It was challenging but I got it done! Had to fight through how tired I was today.

Combined this with flying yoga this morning. Shoulders are spent 🥵

Rachel

This was such a great training split. I gained so much strength and plan to continue on this for a few more weeks!

Rhonda

My body is sore! that was a good workout 💃🏻

Stephanie

I have definition in my triceps bc of these freaking workouts! 💪🏻

Awesome workout!! Ab rollouts are a challenge, I never did them before 😂

Those freaking Bulgarian split squats annihilate me!

Karen Arce

Hailey Williamson

Effective back and bicep day. Definitely feeling my strength has improved which is amazing. Thanks Sam!

Tamara

Killer quad day Sam! I don't know if I'm going to be able to get up off the floor. The only thing I still can't figure out are the Spanish squats ... I'd love some kind of "how-to" video from you. Thanks!

This was a quick and effective chest and tricep day! The diamond pushups were manageable with modification but definitely feeling a lot stronger in my chest since beginning your program! Thanks Sam!

Really feel the burn! Intense. Thank you!

I think I killed my hamstrings today ☠️☠️ And those Kang squats, I couldn't for the life of me get the motion correct so I just did good mornings instead. Thanks Sam!

I love shoulder and core day! Great combination of work, leaving shoulders spent! Thanks Sam!

Holy mother of $!?($&@“*^{>~?,£\+~€~€\*]*!!!!

Those heels elevated back squats and sissy squats got me today - my ROM is no where near where I want it to be. Something to work on. Thanks Sam.

Whew I am dripping with sweat. Engages FULL body. 😵

Becky

No matter how much I work my triceps, I can't seem to progress in any of the dips. But I'll keep going! Thanks Sam!

Sam - this one was intense and pushed me. The jumping really confused my legs and took a few rounds before they got the hang of it. Thanks!

First day back after a week off from being sick. Wow. My glutes and hammies are DEAD! Thanks Sam!

Love this workout. Rack run has me on the floor dead!

Mena

Christine

Karen

This was a great shoulder day with a mix of core. Thanks Sam!

This was my least favorite out of all the workouts to date. The tri-set was awkward and really set the tone for the rest of the day. Sorry Sam. 🫤

To the woman before me,  my glutes also just cramped up.  😆 🤣  but the workout was done

Chest and tricep day is always a doozy after the full body for me. Wish me luck washing my hair today. Thanks Sam!

Yowza. This one was no joke. Thanks for the good swear sesh, Sam!

Yaritza

my glutes have never come close to cramping lol.

Taylor

Caroline

The use of the bands is making me realize I need to invest in some different resistance levels. This was a great glute workout and I'll be feeling it later today and tomorrow for sure. Thanks Sam!

Daily Training

Start Here

Strength Hypertrophy 1

Strength Hypertrophy 2

Bld Power+Strong Legs

Get Strong at the Gym

Get Strong at Home

Begin to Build at Gym

Begin to Build at Home

Dumbbell Endurance

Bodyweight HIIT

Progress to a Pull-up

Activation & Warm Ups

Mobility & Recovery

Core Workouts

Cardio Workouts

Certified personal trainer & gym owner

W1/D1 Quads, Adductors, Calves [CHALLENGE WK1/DAY 1]

W1/D2 Back and Biceps [Challenge Wk1/Day 2]

W1/D3 Shoulders and Core [CHALLENGE WK1/Day 3]

W1/D4 Glutes, Hamstrings, Abductors [CHALLENGE Wk1/Day 4]

W1/D5 Full Body [CHALLENGE Wk 1/Day 5]

W1/D6 Chest and Triceps [CHALLENGE Wk 1/Day 6]

W2/D1 Quads, Adductors, Calves [CHALLENGE Wk 2/ Day 1]

W2/D2 Back and Biceps [Challenge Wk2/Day2]

W2/D3 Shoulders and Core [CHALLENGE WK 2/DAY 3]

W2/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK2/DAY 4]

W2/D5 Full Body [CHALLENGE WK2/DAY 5]

Hello triceps! I haven't been able to do any of the cable tricep work until today when I managed to complete that last superset. Thanks Sam!

Blake

W2/D6 Chest and Triceps [CHALLENGE WK2/DAY 6]

W3/D1 Quads, Calves, Adductors [CHALLENGE WK 3/DAY 1]

W3/D2  Back and Biceps [CHALLENGE WK 3/DAY2]

W3/D3 Shoulders and Core [CHALLENGE WK 3/DAY 3]

W3/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 3/DAY 4]

My biggest success today was accepting I needed to modify some of the more difficult moves and actually feel good about it. Great workout (once you come out on the other side 😅)

Julian

W3/D5 Full Body [CHALLENGE WK 3/DAY 5]

W3/D6 Chest and Triceps [CHALLENGE WK3/DAY 6]

W4/D1 Quads, Calves, Adductors [CHALLENGE WK 4/DAY 1]

This was my favourite day. I'm not sure if it's my ROM in my elbows or the old equipment in the gym but I can never feel the cable work. So I always have to modify to dumbbells.

W4/D2 Back and Biceps [CHALLENGE WK 4/DAY2]

W4/D3 Shoulders and Core [CHALLENGE WK4/DAY 3]

W4/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 4/DAY 4]

W4/D5 Full Body [CHALLENGE WK4/DAY 5]

I feel the tear! Lol! Awesome! Thank you!

W4/D6 Chest and Triceps [CHALLENGE WK4/DAY 6]

W5/D1  Quads, Calves, Adductors [CHALLENGE WK5/DAY1]

W5/D2 Back and Biceps [CHALLENGE WK5/DAY2]

W5/D3 Shoulders and Core [CHALLENGE WK5/DAY 3]

W5/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK5/DAY 4]

Chelsea

Christina

W5/D5  Full Body [CHALLENGE WK 5/DAY 5]

Loved this chest/tricep workout. No modifications needed👍

I like the way you build the works out. They work good on me!

Daisy

W5/D6  Chest and Triceps [CHALLENGE WK 5/DAY 6]

W6/D1  Quads, Adductors, Calves [CHALLENGE WK 6/DAY 1]

I feel like I’m struggling to target my biceps with some of these. Am I the only one?

W6/D2  Back and Biceps [CHALLENGE WK 6/DAY 2]

W6/D3 Shoulders and Core [CHALLENGE WK 6/DAY 3]

W6/D4  Glutes, Hamstrings, Abductors [CHALLENGE WK 6/DAY 4]

Omg i would give 5 stars for this one!! It wasn’t easy, but pretty. If it’s possible to call a workout pretty but that “drag the plate” exercise was a really pretty and enjoyable.

6 rounds! 🥵 I went 15 heavier than last time! Effort!! Sweaty!

W6/D5  Full Body [CHALLENGE WK 6/DAY 5]

W6/D6 Chest and Triceps [CHALLENGE WK6/DAY6]

Kiki

W7/D1 Quads, Adductors, Calves [CHALLENGE WK7/DAY1]

I loved it!
I like the variety and the modification of the weekly exercises!
Thank you

W7/D2 Back and Biceps [CHALLENGE WK7/DAY 2]

Kelby

Kailey

W7/D3 Shoulders and Core [CHALLENGE WK7/DAY3]

W7/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK7/DAY4]

Yaaa! I beat my farmers carry last week by 40 sec! Yay!

W7/D5 Full Body [CHALLENGE WK7/DAY5]

Thanks for always keeping me guessing like with the sup. Grip tri kick back

Katie Schultz

W7/D6  Chest and Triceps [CHALLENGE WK7/DAY6]

W8/D1 Quads, Adductors, Calves [CHALLENGE WK8/DAY1]

Haley Kadish

Sophia

W8/D2  Back and Biceps [CHALLENGE WK8/DAY2]

Jackie

Danelle

W8/D3 Shoulders and Core [CHALLENGE WK8/DAY3]

W8/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK8/DAY4]

Shekinah

W8/D5  Full Body [CHALLENGE WK8/DAY5]

So proud of myself finishing this entire split and super happy with the changes in my body composition. Bring on the next split!  Best thing I have done for myself this year!!!!

Strength Hypertrophy 1

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