Dedra

Salima

My arms feel huge and weak now! 💪🏻👊🏻🔥

Charis Gessel

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

Colleen

I injured my shoulder last week and this was my first day back. I took it easy and really focused on the mind/muscle connection and felt like it was an effective workout despite not going as heavy as I felt I could. I omitted the burnout as my shoulder wasn't feeling it. Thanks Sam!

Tamara

Back is on fire. I was so dead before that burn out challenge.

Becky

Susan

I’m so sad I had to run out of time to be able to do the burnout, but honestly praise god because I was DYING at the end of that last tri-set!

Sarah Clark

Serena

Meena

These are definitely getting harder. Wow!!!

Theresa

Christina

Can’t do deadlifts but a great back and bi

Kerenn

Jacque

Katie

Kate

Katy

Rebekah Shaffer

jeanette

That deadlift ladder was fire to start this off!! 🔥☠️

Bridget S. 

Dana

Second time around with hypertrophy 1.0 and I am so much stronger now! Feels good.

Jennifer

Darrien

Kolbi

Yaritza

Amanda Pankratz

Lexi

Emma

Paola

Maja

Nicole

Mikaela

ROBERTO

This one is going to hurt sooo goood!!💥🔥

Jessica

I’m going to feel this workout for the rest of the week 🥲

Ariz

Lindsay

Warit

chin up iso hold was definitely the highlight of my day
45’52”11❤️‍🔥✊🏻
#saturdayroutine🐝💓

yangBAE

Rummy

Vanessa

Challenge week 3/day 2

Training Day Overview: 

Suggested accessory equipment: large loop bands

Warm Up: Foam Roll, warm up and activation routine from app.

Warm Up Sets: 1-2S
Rep Range: 6-8R 
Tempo: Steady
Modification: banded pull ups, assisted pull up machine, inverted rows. 

*weighted for difficulty if you are to that point where you feel confident to add weight.

- grip the pull up bar with a pronated grip, just outside of shoulder width. 
- extend the arms straight, hang from the bar. 
- allow legs to hang straight down or bend the legs and cross your feet
- squeeze your glutes and brace your core [“brace for a punch]
- depress the scapula as you pull your chest to the bar. 
- as you pull yourself up, keep the elbows in front of the shoulders, think about breaking the pull up bar in half and use your lats. 
- lower with control until arms are fully extended. 
- keep the wrists straight.

Pull Ups

Rep Count: 
Set 1: 20R
Set 2: 15R
Set 3: 12R
Set 4: 8R
Set 5: 5R 
Tempo: steady
Modification: conventional deadlifts or wide lat pull down. 

- begin with loaded barbell on the ground in front of you. 
- barbell should be in line with mid shoelace of each foot. 
- take a hip width or slightly inside hip width stance
- hinge the hips back as you bend forward to grip the barbell, keep the spine neutral. 
- grip the bar with a snatch grip. 
*grip width will vary based on your body mechanics. Use the last rings on the barbell as your guide. Index fingers outside of the last rings will be a wider snatch grip, pinky lined up with the last rings on the barbell will make for a less wide grip. I typically line up my middle/ring fingers with the rings. 
- depress the scapula and pin them down, activate the lats. 
- lift your chest so it is facing forward and think about breaking the bar around your body as you drive your feet through the ground
- leg press the weight up from the floor to your knees
- as soon as the barbell is in line with the knees use the torque in your hips to snap the hips in and lift the bar to a standing position. 
- keep the chest high and forward and tension in the lats and low back at the top [break the bar around your body]
- lower the barbell with control by hinging the hips back while keeping a neutral spine. 
- when the bar is in line with the knees bend the knees and place the bar on the ground. 
- reset between reps if needed. 
- bar should stay close to your body throughout each rep. .

Snatch Grip Deadlifts

Rep Range: 8-10R each side 
Tempo: 2 second pause at the bottom and the top of each rep. 
Modification: Bent Over single arm dumbbell row.

- sit on the seated cable machine, double cables if possible. 
- grab one handle of the cable with one hand, place the opposite foot up on the platform to stabilize. 
- keep your torso upright and facing forward. 
- think about driving the shoulder and elbow down towards the ground as you pull the cable. 
- pull the cable until your elbow is in line with your waist, squeeze your elbow in tight. 
- lean into the rep by driving the elbow and shoulder towards the ground, but fight against the torso twisting as you row- chest should stay facing forward. 
- pause for two second and contract the low lat on the rowing side. 
- release with control until arm is fully extended, pause again for 2 seconds.

Single Arm Cable Lat Row

Rep Range: 10-12R 
Tempo: Steady 
Modification: Standing Dumbbell curls.

- grip the EZ bar with both hands, supinated grip
- stand with feet hip width or slightly inside 
- begin with the arms extended down so the EZ bar is resting on your quads. 
- pin elbows to your sides or slightly behind your torso 
- “tuck the ribs” and squeeze your glutes to help hold the brace. 
- dig the elbows into your sides as you curl the EZ bar up towards the shoulders. 
- contract the biceps at the top of the rep. 
- lower with control until arms are completely extended. 
- continue reps.

EZ Bar Curls

Compound Set

Rep Range: 1R + 10-12R  [13 reps all together each set]
Tempo: 10 second hold on the first rep, keep weight just use a steady tempo on the next 10-12R
Modification: straight bar pronated grip lat pull down, banded lat pull down.

- support your chest on an upright bench [bench with short back support] or an incline bench. [bench should be “facing away” from the cable machine so you are able to support your chest on the back pad while facing the cables.]
- set up your lat pulldown with double cable pulleys, or attach the straight bar and use a shoulder width pronated grip. 
- sit on the bench with your chest supported on the back pad of the bench. 
- grip the handles with a neutral grip. 
- plant your feet flat on the ground
- depress the scapula as you drive your elbows down towards your waist. [keep the elbows in close]
- contract the lats in this position for 10 seconds before releasing and continuing reps.

Chest Supported Neutral Grip Pulldown

Rep Range: 8-10R Each Side
Tempo: steady
Modification: single arm concentration curls [arm supported on back of bench or inside of leg in a seated position].

- set up with one arm on the preacher curl machine. 
- arm should be connected to the pad of the machine from armpit to elbow. 
- grip the handle with a supinated grip, with one hand. 
- begin with arm extended
- drive your tricep into the pad as you curl the handle towards your front delt. 
- contract the bicep at the top of the rep. 
- lower with control until arm is complete extended. 
- continue reps. 
- watch for the shoulder wanting to roll forward, make sure to depress your scap and pin them down to help with this.

Single Arm Preacher Curls

Time: 1 minute total
Tempo: 30 seconds steady row, 30 seconds iso hold. 
Modification: Dumbbell Bat Row

- adjust the cable low on the rack. 
- attach a straight bar or lat pulldown bar. 
- face the cable, and grip the bar with a pronated grip, wide. 
- step back from the cable 2-3 steps. [enough to feel the tension of the cable pulling you forward]. 
- stand with feet together or staggered for stability. 
- bend your chest forward just slightly, keep the spine neutral [chest pointing towards the cable] 
- retract the scapula and row the bar towards your mid chest/just below the chest. 
- contract the rhomboids. 
- release with control until arms are fully extended forward
- continue reps for 30 seconds
- hold on your final rep for another 30 seconds, focus on the contraction of your high/mid back. 
- elbows and wrists stay in line. 
- wrists stay straight.

Standing Cable Rhomboid Row

Rep Range: 10R drop 10R drop 10R [triple drop set, every set]
Tempo: steady
Modification: standing dumbbell curls

- position the cable low and attach the rope
- grip the rope with both hands, neutral grip
- step back from the cable 2-3 steps. 
- pin your elbows by your sides or slightly behind the torso. 
- pin the scapula down and keep the shoulders back and chest up. 
- begin with the arms extended down in front of you
- dig the elbows into your sides as you lead with the thumbs and curl the rope up, towards the front delts. 
- contract the biceps
- lower with control until arms are completely extended. 
- continue reps

Rope Cable Curls

Time: Failure
Tempo: Iso Hold
 Modification: use a band or the assisted machine if needed, or inverted row iso hold (pronated or supinated).

- use a bench or chair to position yourself on the pull up bar
- use a supinated grip/chin up grip to grip the bar. [death grip= grip as tightly as you can to the bar]
- hop/get yourself up to the bar, chin above the bar, elbows pinned to your sides.
- hold yourself in this position as long as you can, until your hands give out. 
- hold the tension in your lats/back by keeping the scapula pinned and core braced.

Burnout Challenge: Chin Up Iso Hold

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

Hannah

I will be feeling this tomorrow 🥲❤️‍🔥

RICC'I

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

Always look forward to back and biceps 💪🏽.

I literally cannot move my arms from my side 🤣

Sophie

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

Michala Mindiola

Krystal West

Michelle

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

Nyakeh

Manon Tessier

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

Killer! I’m gonna be HURTIN’ tomorrow

Samantha Lolo

Wow, just what I needed although I wanted to skip this session 😁

Ronda

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

Push ups at the end is coldddd 😅☠️

Logan

I’m going to feel that burn tomorrow with that chest and triceps 🔥. 😅

Jenn

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

Thiana

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

Priscilla

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

I love that I can do this one at the same intensity at home with my dumbbells

Laryn Welch

My shoulders are going to be burning tomorrow and Monday 🥵😅

Tiffany

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

I’m going to feel it tomorrow with them glute bridges 😐

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

Krystal Gomez

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

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]

Evan

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

Amazing !!!  
More core please. Got to tighten up some abs 😉💕

Haydeh

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

Erica

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

What’s up with the 3 rounds at the end 😭😭😭 BURNT

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

Dying after that workout 🏋🏻‍♀️

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 😅)

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

Great upper body. Love working chest and triceps. My biceps were feeling pumped at the end too lol 🤗

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

Renae Barbie

My legs at the end. Could of done more but thought of my knees with that burnout 🫠

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

My arms are toast. Loved the workout though 💪🏽

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

Stephanie

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

Good but not enough abs and too much shoulders lol 🫠

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

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

Awesome I'll be saving this one for when i want to hurt. 🤣🤣😭

Claire

Yira

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

Maddy

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

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

I know I’m going to feel it tomorrow. But definitely seeing some gains 💪🏽

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

Great leg workout. Legs were burning at the end

Challenged with some new lifts. Loved it!

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

Always like back and biceps 💪🏽. I know I will be sore tomorrow 🔥

The triset was wonky. Had to split that up. Otherwise great workout!

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

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

Went up in weight but shoulder started feeling it at the end. Good workout though 😓

Lisa

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

My legs are on fire 🔥 struggling at the end 😪🫠

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

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!

Chelsea

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

My triceps are on fire 🔥. Great workout though. Those trisets are a killer though. 🥵

Arms are shaking! Couldn’t pull myself up after my dips 😅

Jana

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

🥵 ouch I’m feeling it at the end is all I’m saying

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

My arms and back are on fire 🔥. That row at the end 😪🫠🥵

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

My shoulders and core are on fire 🔥 and hands are sore from the hanging leg raise workout. 😓

The incline bench lateral raises were a nice challenge!

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

Aydan Güldür

My hamstrings are 🔥. Great workout though. Seeing some gains 🙂

Had to do exercises in a different order due to equipment availability but worked my arse hard!

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

Y’all weren’t kidding about the sweat! 5 sets. Plates wouldn’t slide so I modified the seal with ab rollouts.

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.

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

So good! Burns in all the right places. Had to drop to knees for diamond push ups.

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

Love the Spanish squats and the Copenhagens!

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

Added more weight to my pull ups 🙌🏽🔥. I know I will be feeling it tomorrow and the day after though 😓 Great workout as always. 💪🏽

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

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

Daisy

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

My shoulders and core are on fire 🔥. Broke my plank record this time 🙌🏽

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

Hailey Williamson

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

Love! 8 min AMRAP went faster than I thought. Didn’t have a sled, did rope swings.

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

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