yangBAE

Amie

Sarah

Dominique

That hit every part of my shoulders in the most perfect way 🥰

Megan

Brittney

Aileen Bernuy

Nice high volume shoulder day & loved the decline Abs 😀

Alexandra Casi

Rebecca

Jane

Audry

Bomb workout! Pretty sure my shoulder were going to fall off.

DeAnna

Gina

Brittany

Ivana

Lakshmi Neelesh Nimmagadda

Added some cardio at the end and I’m wiiiiiped 🥵

Kristen

Kimmy

Kathryn Whitten

Emily

Nicole

Megan Laudick

Kaitlin

Fantastic workout. The app keeps shutting down (even after the update). If my phone goes to sleep or I open another app

Tammy Quenneville

When your shoulders start to quiver, you know it’s working!

Shelby

Great for burn that extra calorie from thanksgiving 🙌🏻

Kenia

Porchia

Corrine

Happy Friday!

*Focus of this split: strength building and mobility. 

Warm Up: foam roll, upper body warm up and activation routine A from app, + 10 mins steady state cardio to warm up the CNS [optional]

Click the ‘start now’ button to find the training day overview

Shoulders and Core: 

Compound Set: 
1A. Incline Bench Supported Dumbbell Y Raise [neutral grip]: 4S/4-8R
1B. Standing Military Press: 4S/4-6R, 4-6R. 4–6R, 8-10R 

2. Seated 6 Way Raise: 4S/60 seconds 

Compound Set: 
3A. Standing Plate Front Raise with Cab Driver: 3S/8-10R 
3B. Banded Pull Apart: 3S/12-15R 

4. Decline Bench Weighted Sit Up: 4S/10-12R [3 second eccentric] 

Compound Set: 
5A. Half Kneel Neutral Grip Overhead Press: 3S/10-12R each side [pause at the top of the rep] 
5B. Ab Roller: 3S/8-10R

11/25 Training Day Overview

Rep Range: 4-8R 
Tempo: steady 
Modification: bodyweight or PVC pipe raise 

Set Up: 
- set your incline bench to ~70-80 degrees 
- grip a dumbbell in each hand, neutral grip 
- straddle the bench and press your chest/hips against the back of the bench 
- squeeze your glutes, pin your scap down [shoulders back], and brace
- extend your arms down so your dumbbells are in line with your shoulders 
- keep your head/neck neutral 

Execution: 
- keep your arms straight and lead with your thumbs as you raise the your arms overhead in a Y shape 
- raise your arms until your arms are straight overhead, dumbbells in line with your torso 
- lower the dumbbells with control until your arms are extended under your shoulders again 
- keep your traps down

Incline Bench Supported Dumbbell Y Raise [neutral grip]

Rep Range: 4-6R, 4-6R, 4-6R, 8-10R 
Tempo: steady
Modification: Standing dumbbell overhead press

Set Up: 
- set up the barbell on the rack at about chest height [so you can easily grip the barbell in a standing position.]
- stand in front of the barbell, in the center
- step under the barbell and bend your knees while keeping your torso upright and position the bar across your chest/front delts
- grip the barbell with a pronated grip [a thumbs distance in from the knurling on each side is a good starting point. Adjust grip based on your mobility and bio mechanics.]
- un rack the barbell and step back, away from the rack 2-3 steps
- keep your elbows slightly in front of the bar, knuckles facing up
- plant your feet flat on the ground in a hip width stance
- squeeze your glutes and  tuck your ribs to lock in a tight brace in your trunk 

Execution: 
- drive your feet through the ground and extend your arms
-  press the barbell up and into an overhead position
- bring your head under the bar at the top of the rep 
- bend your elbows and lower the barbell to a 90 degree bend in your arms [or just below] at the bottom of the rep
- elbows should be in line with wrists and wrists should stay straight

Standing Military Press

Compound Set

Time: 60 seconds 
Tempo: steady 

*fat grip optional

Set Up: 
- grip a dumbbell in each hand and sit on a bench with back support 
- plant your feet on the ground 
- extend your arms down by your sides 
- pin your upper/mid back to the bench 
- tuck your ribs and brace 

Execution: 
- keep your arms straight and raise your dumbbells out to your sides in a lateral raise motion 
 - when your dumbbells are in line with your shoulders out to your sides rotate your arms forward into a front raise position 
- immediately raise your arms overhead, arms should be extended towards the ceiling, palms forward 
- reverse the movement and bring your dumbbells down in front, shift arms back out to your sides, and finish the movement with your arms down by your sides 
- keep your tempo stead
- keep your arms straight

Seated 6 Way Raise

Rep Range: 8-10R 
Tempo: steady

Set Up: 
- stand with your feet hip width apart
- grip each side a plate with each hand [the outsides of the pate so you have a neutral grip on each side] 
- squeeze your glutes and brace
- start with arms extended down in front of your body

Execution: 
- keep your arms straight and raise the plate up in front of you until it is in line with your chest
- at the top of the rep twist the plate 1X to each side
- lower the plate with control until your arms are extended down in front of you
- try to alternate your rotation each rep

Standing Plate Front Raise + Cab Drivers

Rep Range: 12-15R 
Tempo: steady 
Modification: bent over rear delt row, or cable face pull

Set Up: 
- grip a large loop band in each hand, slightly wider than shoulder width apart [pronated grip] 
- stand with feet hip width apart, squeeze your glutes, and keep a neutral spine [ribs down and hold the brace to support your spine] 
- raise your arms up so your hands are in line with shoulder height [arms extended]- lock in a slight bend in your arms
- depress your scapula and pin your shoulders back and down 

Execution: 
- use your rear delts to pull the band apart until your arms are extended out to your sides [in line with your shoulders] 
- contract your rear delts 
- release the band with control until your hands are in line with your front delts again
- do not hyperextend your low back as you pull, keep the spine neutral
- keep wrists straight

Banded Pull Aparts

Rep Range: 10-12R
Tempo: 3 second eccentric 
Modification: flat bench or on the ground 

*if you do not have a decline bench, slide a plate under one end of the bench to create a slight decline 

Set Up: 
- position yourself on a decline bench 
- grip a dumbbell and hug it to your chest 
- draw your belly button to your chest and brace
- tuck your chin 

Execution: 
- use your core to lift your torso until your chest is upright 
- contract your core
- hold the brace and use a 3 second eccentric to lower your torso back to the bench 
- reset your brace in between reps if needed

Decline Bench Weighted Sit Up

Rep Range: 10-12R each side 
Tempo: pause at the top of the rep 

Set Up: 
- get down on the ground in a half kneel position [one knee down, one foot planted on the ground] 
- hold a dumbbell on the same side as the knee that is down on the ground [neutral grip] 
- squeeze your glutes and tuck your ribs to keep a stiff trunk 
- position the dumbbell at your shoulder, elbow pointing forward 

Execution: 
- extend your arm and press the dumbbell up and overhead
- make sure your arm is fully extended at the top of the rep, pause for 1 second
- bend your arm again and lower the dumbbell back to your shoulder
- elbow should stay forward 
- keep wrist straight 
- complete all reps on one side before moving to the next side

Half Kneel Overhead Press [neutral press]

Rep Range: 8-10
Tempo: 2 second eccentric 
Modification: plank walkouts

Set Up: 
- grip the handle of the ab wheel with each hand, pronated grip 
- get down onto both knees, plant the ab wheel under you shoulders 
- squeeze your glutes, tuck your ribs, and draw your belly button to the spine to create a stiff trunk to hold the brace
- depress your scapula, keep your elbows from flaring 
- keep your head/neck neutral 

Execution: 
- slowly roll the wheel out and away from your body 
- keep your arms extended and roll the wheel as far as you are able to, keeping a stiff core
- your chest should be facing the ground, arms extended overhead, body making a straight line from fingers to knees
- hold your brace and use your core to roll the wheel back towards you
- lift your torso and contract your core at the top of the rep as you exhale
- keeping a slightly rounded upper back at the top of the rep may help you feel the contraction

Ab Roller

11/25  Shoulders and Core

No modification for hack squat. No weight is not modification. Overall okayish workout.

Jennifer

6/16 Quads, Glutes

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

Lizz

6/12 Hamstrings, Glutes

This felt great and the burnout was especially awesome!

Janet

6/11 Chest, Shoulders

💪🏻💪🏻💪🏻💪🏻❤️🔥❤️❤️

6/10 Back, Core/Abs

Elaine Rondon

Loved the ladder SS! As always such a good leg day! 🔥

6/9 Quads, Glutes

How many times can I say perfection in a single split? The limit does not exist ♾️

Katie

6/8 Shoulders, Arms

Please make this split a permanent workout option on the app! I have extremely mixed feelings about it, but I can’t deny the growth I’ve been seeing!

Michelle 

6/5 Hamstrings, Glutes

Nyakeh

6/4 Chest, Shoulders

Absolutely loved everything about this one, a favorite for sure!

6/3 Back, Core/Abs

The burnout leg extensions were a really cool variation!

BabyLuv

Morgan

6/2 Quads, Glutes

Love the lat raise variety, hit just right ❤️

6/1 Shoulders, Arms

Calling the authorities because that box squat into reverse lunges superset-pyramid-drop-set shenanigans was attempted murder.  😤🥵

Mandy Rigsby

Alice

5/29 Hamstrings, Glutes

Vanessa

Shoulders and chest annihilation 🤸🏻‍♀️🥇🪂

5/28 Chest, Shoulders

I would love if there were more abs on ab day. But I adore all of the diff ways we worked the back.

I surprised myself today! Didn’t know i had the strength or stability to do the one leg pullover and I did!!! This split has really made its way into my top favorites already!

5/27 Back, Core/Abs

5/26 Quads, Glutes

All the corkscrews felt SOOO good today 💪🥰

5/25 Shoulders, Arms

Heather

Alexis

5/22 Hamstrings, Glutes

Solid chest day. Those around the worlds depleted the tank fully!

Tamara Feist

5/21 Chest, Shoulders

I'm trying to fall in love with the gym again and the structure of this split is helping significantly! Thanks Sam!

5/20 Back, Core/Abs

First day back! Almost 11 months postpartum. That was tough but so glad to be back at it.

5/19 Quads, Glutes

The trisets flowed so perfectly together!

Trisha Jones

5/18 Shoulders, Arms [NEW SPLIT!]

This day always feels so aligning for me 🥰

Just did the running part …needed that this morning 🔥

Yesenia

5/15 Shoulders, Core (sprints- DELOAD)

Wall sits never fail to bring the quad fire 🔥

Vonny

5/14 Quads, Glutes (abs-DELOAD)

Shoulders have been feeling a lot stronger to support these chest day moves!!

Lorena

5/13 Chest, Triceps (sprints- DELOAD)

5/12 Glutes, Hamstrings (abs- DELOAD)

Bicep endurance has improved so much over the course of this split 💪🥰

5/11 Back, Biceps (sprints- DELOAD)

Linz

Great split. Ready for a deload week though

5/8 Shoulders, Core (sprints)

Holly

5/7 Quads, Glutes (abs)

Flavia

Has anyone got triceps I can borrow? Mine are on 🔥🔥💪

Carol

5/6 Chest, Triceps (sprints)

Really love the eccentric focus on the 2-1 ham curls

JulieAnn

5/5 Glutes, Hamstrings (abs)

God those inverted rows get me every time 💀🫠

Molly

5/4 Back, Biceps (sprints)

One of the kick ass workout ever. Those snatches wow. Loved it. 😍

5/1 Shoulders, Core (sprints)

Lateral walks and step ups were challenging today, loved it. 😍

Omg the step ups 😭🥵. I will not be able to walk right tomorrow

Faith

4/30 Quads, Glutes (abs)

Took a week break cause was in a rut but we're back and feeling better 🔥 even with the break still progressing 🔥 all thanks to the intentional programming.

4/29 Chest, Triceps (sprints)

The contralateral reverse lunges felt really great today!

4/28 Glutes, Hamstrings (abs)

Karen Arce

Better than late than never 🥹🤷🏻‍♀️

4/27 Back, Biceps (sprints)

Jill

This split is by far my favorite. Please add Cardio days more🩵

Olivia Schneider

4/24 Shoulders, Core (sprints)

Gabrielle

McKayla

Loving this!! I needed to switch gears! Love the new challenge.

4/23 Quads, Glutes (abs)

Rachael

So good. I’ve been combining chest and shoulders for my 4 days a week split and works great!!!

4/22 Chest, Triceps (sprints)

Jessi mollak

Lisa

4/21 Glutes, Hamstrings (abs)

Pull ups will forever be a struggle 😂😂

4/20 Back, Biceps (sprints)

Love this program. Skipped run did deep stretches instead.

4/17 Shoulders, Core (sprints)

Shannon

4/16 Quads, Glutes (abs)

Energy on high today! Flew through that and finished feeling absolutely fantastic! A favorite for sure!!

4/15 Chest, Triceps (sprints)

Wow I really needed that! Feeling so strong and balanced 🥰❤️‍🔥

4/14 Glutes, Hamstrings (abs)

Kayla Staker

4/13 Back, Biceps (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

11/25 Shoulders and Core

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