Brian Stockbridge | Total Body Transformation Experience (12-Week)
Brian Stockbridge | Total Body Transformation Experience (12-Week)
Brian Stockbridge | Total Body Transformation Experience (12-Week)
Module Organization, Terminology & Disclaimer
Downloading the Mobile App (Optional)
BFR: Calculating Weights & Pressures
Relative Weight Loads & 1RM Percentages
Default Rest Time Instructions
All-in-One Workout Journal (Download Here)
Game Plan Notes
Myofascial Release
Professional-Grade Inflatable BFR Cuffs - Tips & Instructions
Mind-Muscle Connection via Proprioceptive Feedback
Get 8+ Hours of Sleep!! (Lack of Sleep = Lack of Gains)
Protein (Cheat Sheet)
Creatine (+ Corosolic Acid & L-Carnitine)
Water (Hydration)
Other Supplements (Collagen, NMN, Curcumin, Sulforaphane)
Spinach (Ecdysterone)
Targeted Myofascial Release
1. Warm Up | Can-Opener Progression (Plate)
2. Workout | Prone Neutral & Abducted Ext. Rot. Combo (DBs + Bench)
3. Workout | Eccentric-Overload Cross-Cable Side-Huggers (Exerfly)
4. Workout | Wide Neutral-Grip Upright Rows - Shortened Partials (Cables)
5. Workout | Eccentric-Overload Rotating Scapular Plane Overhead Press (Exerfly + Bench)
6. Workout | Tucked Rear Delt Extensions - Unilateral Lengthened Partials (Exerfly or Cable)
7. Workout | Eccentric-Overload Multi-Angle Sitting Supinated Overhead Press - Unilateral (Exerfly + Bench)
8. Workout | Hyperextending Alternating Incline Pronated Lateral Raises (DBs + Incl. Bench)
9. Workout | Kneeling Rotating Overhead Press - Unilateral (DB)
10. Workout | "Rocking" Lateral Raises - Positions 1, 2 & 3 - Unilateral (Cable)
11. Workout | Adjustable Landmine Shoulder Presses - Unilateral (Barbell + Plates)
12. Workout | Fast-Twitch Bent-Arm Lateral Raise (DBs)
13. Workout | Hyperextending Hybrid Anterior Press-Raises - Unilateral (DB + Bench)
14. Workout | Serratus Anterior Upward Rotation + Incline Protraction (Cable)
15. Shoulder Finisher | Kamalu Total Shoulder Combo (DBs)
Targeted Myofascial Release
1. Warm Up | Overhead Forward Lunges (Plate or Similar)
2. Workout | Weighted Bridge Hip Thrusts (Barbell + Bench or Box)
3. Workout | Twisting Type 2 Hip Extensions - Weighted (Stability Ball or Roman Chair + Plate)
EITHER - 4. Workout | Eccentric-Overload Sitting Leg Curl Rotating Combo (Leg Curl Machine)
OR - 4. Workout | Eccentric-Overload Sitting Max Contraction Single-Leg Curl Combo (Exerfly + Ankle Strap)
EITHER - 5. Workout | Eccentric-Overload Sitting Leg Extensions Rotating Combo (Leg Extension Machine)
OR - 5. Workout | Eccentric-Overload Kamalu VMO-to-VLO Combo (Exerfly + Ankle Strap)
6. Workout | Eccentric-Overload Standing Elevated Single-Leg Hip Extensions (Exerfly + Ankle Strap)
7. Workout | Eccentric-Overload Standing Max-Extension Hip Adductions (Exerfly + Ankle Strap)
8. Workout | Eccentric-Overload Standing Max-Extension Leg Extensions (Exerfly + Ankle Strap)
9. Workout | Deficit Bulgarian Split Squat (DBs + Bench)
EITHER - 10. Workout | Eccentric-Overloaded Sitting Hip External Rotation & Abduction Combo (Machine)
OR - 10. Workout | Squatting Bent-Knee Lateral Rotations - Unilateral (Cable)
11. Workout | Kamalu Total Gastroc Combo (Cable)
12. Workout | Eccentric-Overload Kneeling Side-Kicks - Unilateral (Exerfly)
13. Workout | Backwards Drag (Sled or Cable)
EITHER - 14. Workout | 4-Position Sitting Calf Raise Combo (Leg Press)
OR - 14. Workout | 4-Position Standing Calf Raise Combo (Smith Machine)
15. Leg Finisher | Eccentric-Overload Single-Leg Pistol Squats (Bodyweight)
Targeted Myofascial Release
1. Warm Up | Triple Point Plate Rows (Plate)
2. Workout | Eccentric-Overload Supinating Pull-Downs - Unilateral (Exerfly + Hammer)
3. Workout | Pronated Reverse Preacher Curls - Mid Grip (Preacher Bar + Plates)
4. Workout | Eccentric-Overload Abducted High-Cable Hammer Curls - Unilateral (Cable + Handle)
5. Workout | Kneeling Wide-Grip Preacher Concentration Curls (Preacher Bar + Plates)
6. Workout | Drag Curls - Pronated (DBs)
7. Workout | 90 Degree Front Raises (Barbell)
8. Workout | Bicep Peak Max-Extension Curls - Supinated Lengthened Partials (Cable + Incl. Bench + Ankle Strap)
9. Workout | Eccentric-Overload Supinating Low-Cable Rope Curls (Exerfly + Rope)
10. Workout | Bicep Peak Max-Extension Curls - Hammer Lengthened Partials (Cable + Incl. Bench + Ankle Strap)
11. Workout | Eccentric-Overload Angled Pronated Curls (Exerfly)
12. Workout | Pronated Short Head Iso-Supination (Cable + Hammer)
13. Workout | Walking Total Forearm Extensions + Hypers (Exerfly or Cable)
14. Finisher | "Fingerless" Alternating Curl Combo (Cable + Gains Gauntlet)
Targeted Myofascial Release
1. Warm Up | Supine Arcs (DBs + Bench)
2. Workout | Supine Anti-Gravity Fly (Cables + Bench)
3. Workout | Close-Grip Ball Pushups (Ball)
4. Workout | Eccentric-Overload Lateral Low-Cable Overhead Tricep Extensions - Unilateral (Exerfly + Hammer)
5. Workout | Single-Arm DB Press (DB + Bench)
6. Workout | Eccentric-Overload Midline-Crossing Inner Chest Press - Upwards (Exerfly)
7. Workout | Leaning Tricep Extension-to-Hyperextension (Cable + Hammer)
8. Workout | Eccentric-Overload Midline-Crossing Inner Chest Press - Downwards (Cable)
9. Workout | Incline Squeeze Press (DBs + Incline Bench)
10. Workout | Single-Arm Tricep Ground Dips (Bodyweight)
11. Workout | Underhand Incline Press - Lengthened Partials (Preacher Bar + Plates)
12. Workout | Decline Skull-Crushers (Preacher Bar + Decl. Bench)
13. Workout | Eccentric-Overload Triple-Stance Decline Press Combo - Unilateral (Exerfly)
EITHER 14. Workout | Fast-Twitch Rotating Pushup Pops (Bosu Ball)
OR - 14. Workout | Side-to-Side Staggered Ball Pushups (Ball)
15. Triceps Finisher | "Fingerless" Alternating Pronated & Supinated 90° Tricep Extensions - Unilateral (Cable + Ankle Strap)
16. Chest Finisher | Supine ATY Flys - Lengthened Partials (DBs + Bench)
Targeted Myofascial Release
1. Warm Up | Jump Rope - Standard (Bodyweight + Rope)
2. Workout | Eccentric-Overload Standing Diagonal Curl-Down (Exerfly)
3. Workout | Diagonal Elbow-to-Knee Crunches with Hip Flexion (Cable)
4. Workout | Eccentric-Overload Stability Rotational Oblique Twists (Exerfly + Stability Ball)
5. Workout | Twisting Stability Type 2 Lumbar Extensions (Stability Ball + Optional Weight)
6. Workout | Eccentric-Overload TRUE Kneeling Curl-Downs (Exerfly)
7. Workout | Counter-Weighted Twisting Leg Raises (Cable + Optional Ankle Weights)
8. Workout | Supine Hip-Drop Full ROM PPT (Bench + Bodyweight)
9. Workout | Prone APT (Bodyweight + Bench)
10. Workout | Total Oblique Elevated Side-Dips (Bodyweight)
11. Workout | Serratus Anterior Upward Rotation + Incline Protraction (Bench)
12. Workout | Jefferson Curls (Barbell + Optional Weight)
13. Workout | Landmine Stiff-Arm Oblique Twists (Barbell + Plates)
14. Workout | Hyperextending Behind-the-Head Ball Crunches - Max Extension (Stability Ball + DB)
15. Workout | Eccentric-Overload Triple-Angle Serratus Anterior Protractions - Unilateral (Exerfly)
16. Finisher | Alternating Hollow Body Rocker Combo (Bodyweight)
EVENING | Sitting Bent-Knee Calf Raises (Machine or Barbell + Bench or Stairs)
Targeted Myofascial Release
1. Warm Up | Partial Front Lever Scapular Retractions (Pull-up Bar)
2. Workout | "Fingerless" Contralateral Reverse Flies - T Only (Cables + Ankle Straps)
3. Workout | 3-to-1 Farmer Carries (DBs)
4. Workout | Eccentric-Overload Wide-Grip Lat Pulls - Shortened Partials (Exerfly + Lat Pull Bar)
5. Workout | Unilateral Bent Rows (DB + Bench)
6. Workout | 0-45-90 Final-15 Trap Raises (Cable)
7. Workout | Eccentric-Overload Narrow Neutral-Grip Pull-Downs (Exerfly + Optional Bench)
8. Workout | Double-Stance Rocking Lat Row (Cable)
9. Workout | Incline Supported Row - Wide Grip (Swiss Bar + Incl. Bench)
10. Workout | Archer Pulls - Standard & Rotating Unilateral (Cable)
11. Workout | Eccentric-Overload Cross-Body Trap Shrugs (Exerfly)
12. Workout | Kneeling Supported Forearm Flexor Combo - Hyperextended Position (Cable + Incl. Bench)
13. Back Finisher | Fast-Twitch Side-to-Side Angled Lat Pulls (Cables)
14. Workout | Dead Hang - Neutral Ball (Pull-Up Bar)
15. Back Finisher | Prone YTA Reverse Flies (DBs + Bench)
16. Workout | Dead Hang - Standard (Pull-Up Bar)
EMS + BFR on the Soleus
Targeted Myofascial Release
1. Warm Up | Full Snatch - Single-DB Version (DB)
2A. Workout | Upwards Contralateral Face-Pull (Cables + Hammers)
2B. Workout | Fast-Twitch Single-Leg Deadlift Combo (DB or Kettlebell)
3A. Workout | "True" Deltoid Lateral Raises (DBs)
3B. Workout | Sitting Leg Curl Rotating Combo (Leg Curl Machine)
4A. Workout | Upright DB Rows (DBs)
4B. Workout | Shallow Squat Partials with Isometric Adduction & Int. Rot. (Barbell + Plates + Stability Ball)
5A. Workout | Eccentric-Overload Kneeling Retracted Overhead Press - Lengthened Partials (Exerfly)
5B. Workout | Sitting Leg Extensions Rotating Combo (Leg Extension Machine)
6A. Workout | Eccentric-Overload "Fingerless" Between-the-Legs Lateral Raises (Exerfly + Gauntlet)
6B. Workout | Deep Partial ROM Classic Deadlift (Hex Bar + Plates)
7. Finisher | Straight-Knee Jump Rope (Jump Rope)
1. Warm Up | Triple-Point Neutral Ext. Rot. (Cable)
2A. Workout | Triple-Grip Lat Pull Combo (Cable + Lat Pull Bar)
2B. Workout | Sitting Side-Hugger Combo (DBs + Incl. Bench)
3A. Workout | Eccentric-Overload Sitting Rows - Narrow Grip (Exerfly + Bench)
3B. Workout | Contralateral Cross-Cable Pronated Lateral Raises (Cables)
4A. Workout | Mid-Cable Supinating Rope Curls (Cable + Rope)
4B. Workout | Sitting High-Cable Pull-Aparts - Wide (Cables + Bench)
5A. Workout | Eccentric-Overload Supported Internal Hammer Curls (DB + Incl. Bench)
5B. Workout | Eccentric-Overload Max-to-Max Trap Shrugs (Exerfly)
6A. Workout | Eccentric-Overload Alternating Drag & Preacher Curl (Exerfly + Preacher Bar Attachment)
6B. Workout | Biceps Peak Max-Extension Curls - Supinated (DB + Bench)
7. Finisher | Kamalu Total Back Combo w/ Hang Pull Finisher (Swiss Bar + Plates)
1. Warm Up | Overhead Barbell Rollers (Barbell + Plates)
2A. Workout | Alternating Midline-Crossing Squeeze Press (Cables)
2B. Workout | Alternating Isometric Upwards Fly (Cables)
3A. Workout | Incline Swiss Press (Swiss Bar + Plates + Incl. Bench)
3B. Workout | Anterior Raise Pull-Aparts (DBs)
4A. Workout | Decline Squeeze Press (Plates + Decl. Bench)
4B. Workout | "Fingerless" Hyperextending Supinated Anterior Raises (Cable + Gauntlet)
5A. Workout | Standing Overhead Tricep Extensions (DB)
5B. Workout | Rotating Unilateral Fly (Cable)
6A. Workout | Contralateral Supinated Triceps Extensions - Isolation (Cables)
6B. Workout | Modified Arnold Press - Bilateral (DBs + Incl. Bench)
7. Finisher | Unilateral Behind-the-Back Pushdowns (Cable)
EVENING | Sitting Bent-Knee Calf Raises (Machine or Barbell + Bench or Stairs)
1. Warm Up | Single-Arm Farmer Carries (DB)
2A. Workout | Walking Low-Cable Oblique Side Bends (Cable)
2B. Workout | Supine Elevated-Leg Toe Touches (Bodyweight)
3A. Workout | Stability Hip-Drop PPT (Stability Ball)
3B. Workout | Stability APT (Stability Ball)
4A. Workout | Turned-Out Rotational Oblique Twists - Lengthened Partials (Cable)
4B. Workout | Stiff-Leg Inverted Crunches (Bodyweight + Bench)
5A. Workout | Jefferson Curls (Barbell + Plates)
5B. Workout | High-Cable Concentration Wrist Flexion + AD-duction (Cable + Handle)
6A. Workout | Hanging Windshield Wipers (Pull-Up Bar)
6B. Workout | Sitting Concentration Pronated Extensions & Hyperextensions (DB + Bench)
7. Finisher | Plank Plus Protractions (Bodyweight)
Targeted Myofascial Release
1. Warm Up | Jump Rope (Jump Rope)
2A. Workout | Abducted Shoulder Circles (DBs)
2B. Workout | Stability Hip Thrusts + Ext. Rot. Combo (Stability Ball + Barbell + Resistance Band)
3A. Workout | Eccentric-Overload Rope Upright Rows (Exerfly + Rope)
3B. Workout | Kang Squat (Barbell + Plates)
4A. Workout | Standing Rotating Overhead Press (DB)
4B. Workout | Standing Cross-Over Combo Hip Adductions (Cable)
5A. Workout | Scapular Plane Lateral Raises - Shortened Partials (DBs)
5B. Workout | Nordic Leg Curls - Partial ROM (Bodyweight)
6A. Workout | Fast-Twitch Overhead Press Pops (DB)
6B. Workout | Sissy Squats (Bodyweight)
7. Combo Finisher | Isolateral Side-Squat & Lateral Raise Combo (DB)
8. Calf Finisher | Eccentric-Overload Rotating Calf Raises (Bodyweight + Stair + Optional Weight Vest)
1. Warm Up | Alternating Supinated Row & Face-Pull Combo (Cable + Rope)
2A. Workout | Eccentric-Overload Unilateral Side-Hugger (Exerfly)
2B. Workout | 1:4 Chin-Ups (Pull-Up Bar)
3A. Workout | Eccentric-Overload Squatting Unilateral Row (Exerfly)
3B. Workout | Inverted Posterior Deltoid Arcs (Cable)
4A. Workout | Angled Isolateral Loaded Lat Rows (Cable + Lat Pull Bar)
4B. Workout | Incline Wide Hammer Curls (DBs + Incl. Bench)
5A. Workout | Leaning Trap Shrug (DB)
5B. Workout | Zottman Curls - Shortened Partials (DBs)
6A. Workout | Side-Lying Tucked Posterior Delt Extensions - Unilateral (DB + Bench)
6B. Workout | 4-in-1 Bicep Curls - Unilateral (Cable)
7. Finisher | 3X Failure Upper Back / Posterior Deltoid Combo (Cables)
Rest Day Instructions & Important Notes
EMS + BFR on the Soleus
1. Warm Up | Supine ATY Flys (DBs + Bench)
2A. Workout | Eccentric-Overload Standing "Up & In" Press (Exerfly)
2B. Workout | Step-Back Lower Chest Fly (Cables)
3A. Workout | Decline Preacher Press - Lengthened Partials (Preacher Bar + Plates + Decl. Bench)
3B. Workout | Eccentric-Overload Overhead Rope Tricep Extensions (Exerfly + Rope)
4A. Workout | Eccentric-Overload Chest Press Twists (Exerfly + Bench)
4B. Workout | Flat Bench Squeeze Press (Plates + Bench)
5A. Workout | Sitting Supinated Anterior Overhead Press (DBs + Incl. Bench)
5B. Workout | Eccentric-Overload Twisting Behind-the-Back Tricep Pushdowns (Exerfly + Lat Pull Bar)
6A. Workout | Fast-Twitch Press Punches (Cables)
6B. Workout | Incline Y's (Plates + Incl. Bench)
7. Finisher | Ground-Stop DB Skull-Crusher Combo (DBs)
1. Warm Up | Side-Planked Scapular Abductions (Bodyweight)
2A. Workout | Hanging Supported Full ROM PPT (Pull-Up Bar + Barbell + Pad)
2B. Workout | Weighted Type 2 Lumbar Extensions (Roman Chair + Plate)
3A. Workout | Eccentric-Overload Incline Stiff-Arm Crunches (Cables + Incl. Bench)
3B. Workout | Jefferson Curls (Barbell + Plates + Platform)
4A. Workout | Standing DB Side-Bends (DB)
4B. Workout | Static Forearm Extensions + Hyperextensions w/ AB-duction (Cable + Handle)
5A. Workout | Eccentric-Overload Turned-In Rotational Oblique Twists (Exerfly)
5B. Workout | Sitting Concentration Forearm Flexor Combo (DB + Bench)
6A. Core Finisher | Stepper & Crunch Combo Progression (Cables)
6B. Forearm Finisher | Dead Hangs - Pronated Wide Grip (Pull-Up Bar)
1. Warm Up | Ipsilateral Face-Pulls (Resistance Bands)
2A. Workout | 1:4 Wide-Grip Pull-Ups (Pull-Up Bar)
2B. Workout | TRX Hanging Ys with Retracted Arcs (TRX)
2C. Workout | Hanging Bat Rows (Pull-Up Bar)
2D. Workout | Reverse Flys - T Only (Resistance Bands)
2E. Workout | Close-Grip Incline Rows (Resistance Bands)
2F. Workout | L-Sit Body Lifts (Bodyweight)
1. Warm up | Push-Up Plus (Bodyweight)
2A. Workout | Spider Push-Ups (Bodyweight)
2B. Workout | Midline-Crossing Upper Fly - Unilateral (Resistance Band)
2C. Workout | Archer Push-Ups (Bodyweight)
2D. Workout | Midline-Crossing Middle Fly - Unilateral (Resistance Band)
2E. Workout | Plyo Pops (Bodyweight)
2F. Workout | Midline-Crossing Lower Fly - Unilateral (Resistance Band)
1. Warm Up | Jump Rope - Standard (Bodyweight + Rope)
2A. Workout | Roll-Ups (Bodyweight)
2B. Workout | Russian Twists (Bodyweight + Optional Object)
2C. Workout | Total Oblique Elevated Side-Dips (Bodyweight)
2D. Workout | Suspended Mountain Climbers (TRX)
2E. Workout | Bedside Hip-Drop PPT (Bedside + Bodyweight)
2F. Workout | Pivoting Rotational Oblique Twists Combo (Resistance Band)
3. Finisher | Jump Rope - Single-Leg (Jump Rope)
EMS + BFR on the Soleus AND Forearms
1. Warm Up | Cross Body Arm Swings (Bodyweight)
2A. Workout | Wide-Grip Bar Curls (Resistance Band + Bar)
2B. Workout | Overhead Tricep Extensions (Resistance Bands)
2C. Workout | Circle Hammer Curls (Resistance Bands)
2D. Workout | Straight Tricep Extensions (Resistance Bands)
2E. Workout | Angled Pronated Curls - Shortened Partials (Resistance Band)
2F. Workout | Leaning Supinated 90° Tricep Extensions - Shortened Partials (Resistance Band)
1. Warm Up | Alternating Supinated Row & Face-Pull Combo (Resistance Bands)
2A. Workout | Walking Pronated Lateral Raises - Unilateral (Resistance Band)
2B. Workout | Walking Supinated Anterior Raises (Resistance Band)
2C. Workout | Triple Failure Lateral Deltoid Progression - Unilateral (Resistance Band)
2D. Workout | Behind-the-Back Dragging Side-Huggers (Resistance Band + Bar)
2E. Workout | Sitting Supinated Overhead Press (Resistance Band + Bar)
2F. Workout | Standing Rotating Overhead Press - Unilateral (Chair or Resistance Band)
1. Warm Up | Air Squats - Full & Deep Partial ROM (Bodyweight)
2A. Workout | Standing Hip Hyperextensions - Unilateral (Resistance Band)
2B. Workout | Side-Lying Clam Shells (Resistance Band)
2C. Workout | Nordic Curls - Full ROM Negatives (Bodyweight)
2D. Workout | Shallow Partial ROM Back Squat (Resistance Band + Bar)
2E. Workout | Single-Leg Hip Thrusts (Bodyweight) [with Optional Isometric Hip Adduction]
2F. Workout | Sissy Squats (Bodyweight)
1. Warm Up | Over-Shoulder Plate Throws (Plate)
2A. Workout | Eccentric-Overload Rocking Pull-to-Row Combo (Exerfly + Lat Pull Bar + Bench)
2B. Workout | Incline Row to Abducted Ext. Rot. Punches (Plates + Incl. Bench)
3A. Workout | Fast-Twitch Hang Pulls (DBs)
3B. Workout | Ipsilateral Hyperextending Hammer-Grip Straight-Arm Rows (Cables)
4A. Workout | Eccentric-Overload Triple-Grip Sitting Row Combo (Exerfly + Bench)
4B. Workout | Eccentric-Overload Abducted High-Cable Bicep Curls (Exerfly)
5A. Workout | Modified Archer Pull-Ups (Pull-Up Bar)
5B. Workout | "Fingerless" Eccentric-Overload Tucked Rear Delt Extensions (Exerfly + Gauntlet)
6A. Biceps Finisher | Eccentric-Overload Inverted Zottman Curls (Exerfly)
6B. Back Finisher | "Fingerless" Contralateral YTA Reverse Flys (Cables + Gauntlets)
1. Warm Up | Push-Up Plus Combo (DBs + Bodyweight)
2A. Workout | Unilateral Rotating Hybrid Fly-Press - Lower (Cable)
2B. Workout | Landmine Midline-Crossing Chest Fly (Barbell + Plates)
3A. Workout | 1:4 Swiss Bench Press - Overhand (Swiss Bar + Plates + Bench)
3B. Workout | Supine T-Fly with Ext. Rot. (Bench + DBs)
4A. Workout | Hybrid Anterior Press-Raises - Alternating Incline Variation (DBs + Incl. Bench)
4B. Workout | Kneeling Narrow-Grip Crunched Tricep Extensions (Cable + Handles)
5A. Workout | Close-Grip Ball Pushups (Ball)
5B. Workout | Supinated Abducted Raises - Unilateral (DB)
6A. Push Finisher | Overhead Roller Push-Ups (Ball + Bodyweight)
6B. Optional Serratus Finisher | Supine Triple-Angle Serratus Protractions (DB + Bench)
1. Warm Up | Jump Rope - Standard (Bodyweight + Rope)
2A. Workout | Kneeling Overhead Side-Crunches (Cable)
2B. Workout | Weighted Hanging Bent-Knee Leg Raises (Pull-Up Bar + DB)
3A. Workout | 1:4 Incline Hybrid Crunch Rotations (Cable + Incl. Bench)
3B. Workout | Prone APT (Bodyweight + Bench)
4A. Workout | Roll-Ups Triple Failure Combo (Bodyweight)
4B. Workout | Kneeling Supported Forearm Flexor Combo - Hyperextended Position (Cable + Incl. Bench)
5A. Workout | Jefferson Curls (Barbell + Plates + Platform)
5B. Workout | Static Forearm Extensions + Hyperextensions w/ AD-duction (Cable + Handle)
6A. Ab Finisher | Sliding 3-Part Lower Abs & Hip Flexor Progression (Sliders or TRX)
6B. Forearm Finisher | Dead Hangs - Neutral (Parallel Bars)
EMS + BFR on the Soleus
1. Warm Up | Rotational Force Squats (Cable)
2A. Workout | Sliding Bridge Leg Curls - Rotating Combo (Sliders + Bodyweight)
2B. Workout | Weighted Reverse Hip Extensions (Bench + DB)
3A. Workout | Parallel Front Squat (DBs)
3B. Workout | Wide-Base Neutral-Grip Upright Rows (Cables + Hammers)
4A. Workout | Sumo Deadlift (Barbell + Plates)
4B. Workout | "Fingerless" Rocking Lateral Raises (Cable + Gauntlet)
5A. Workout | Backwards Drag (Pulley Machine + Harness)
5B. Workout | Cross-Cable Clean to Overhead Press (Cables)
6A. Leg Finisher | Alternating Single-Leg Pistol Squat (Smith Machine)
6B. Shoulder Finisher | Battle Ropes - Up & Down (Battle Ropes)
7. Calf Finisher | Sitting Straight-Knee Rotating Calf Raise Combo - Lengthened Partials (Leg Press)
1. Warm Up | Supine "To-the-Floor" Face-Pulls (Cable + Rope)
2A. Workout | Standing 90° Bent Row (Swiss Bar + Plates)
2B. Workout | Eccentric-Overload Narrow-Grip Underhand Lat Pull (Exerfly + Lat Pull Bar)
3A. Workout | Eccentric-Overload Abducted Trap Shrugs (Exerfly)
3B. Workout | Archer Pulls - Ipsilateral (Cables)
4A. Workout | Standing Alternating DB Side-Huggers (DBs)
4B. Workout | Eccentric-Overload Wide-Grip Preacher Curls (Exerfly + Bar Attachment)
5A. Biceps Finisher | Leaning Hammer 21s with Rep Partials (DBs)
5B. Back Finisher | Prone YTA Reverse Flys - Shortened Partials (DBs + Bench)
1. Warm Up | Through, Up & Out (Bench)
2A. Workout | Alternating Midline-Crossing Squeeze Press (Cables)
2B. Workout | Incline DB Press (DBs + Incl. Bench)
3A. Workout | Eccentric-Overload Triple-Stance Decline Press Combo - Unilateral (Exerfly)
3B. Workout | Lateral Low-Cable Overhead Tricep Extensions - Unilateral (Cable + Hammer)
4A. Workout | Flat Bench Squeeze Press (DBs)
4B. Workout | Eccentric-Overload Behind-the-Back Tricep Pushdowns (Exerfly + Lat Pull Bar)
5A. Chest Finisher | Supine ATY Flies - Lengthened Partials (DBs + Bench)
5B. Triceps Finisher | Rocking Rope Tricep Extensions (Cable + Rope)
EVENING | Sitting Bent-Knee Calf Raises (Machine or Barbell + Bench or Stairs)
1. Warm Up | Serratus Anterior Upward Rotation + Incline Protraction (Bench)
2A. Workout | Weighted Hanging Supported Full ROM PPT (Pull-Up Bar + Barbell + Pad) [No Wrist Straps]
2B. Workout | Eccentric-Overload TRUE Kneeling Curl-Downs (Exerfly)
3A. Workout | Straight "Up & Down" Oblique Side Bends - Lengthened Partials (Cable)
3B. Workout | Stability APT (Stability Ball)
4A. Workout | Hyperextending Behind-the-Head Ball Crunches (Stability Ball + DB)
4B. Workout | Eccentric-Overload Stability Rotational Oblique Twists (Exerfly + Stability Ball)
5A. Total Core Finisher | Diagonal Elbow-to-Knee Crunches w/ Hip Flexion - Shortened Partials (Cable)
5B. Forearm Flexor Finisher | Behind-the-Back Forearm Flexor Combo (Barbell + Plates)
6. Forearm Extensor Finisher | Sitting Concentration Pronated Extensions & Hyperextensions (DB + Bench)
1. Warm Up | Overhead Forward Lunges (Plate or Similar)
2A. Workout | Classic Deadlift - Full ROM w/ Pause Reps (Hex Bar + Plates)
2B. Workout | Eccentric-Overload Kneeling Retracted Overhead Press - Lengthened Partials (Exerfly)
3A. Workout | Sitting Leg Curl Rotating Combo - Shortened Partials (Leg Curl Machine)
3B. Workout | Sitting Leg Extension Rotating Combo - Shortened Partials (Leg Extension Machine)
4A. Workout | Eccentric-Overload Hip Abduction & Ext. Rot. Combo (Hip Abduction Machine)
4B. Workout | Eccentric-Overload Hip Adduction & Int. Rot. Combo (Hip Adduction Machine)
5A. Shoulder Finisher | "True" Lateral Plane Raises - Shortened Partials (DBs)
5B. Leg Finisher | Deficit Bulgarian Split Squat (DBs + Bench)
6. Calf Finisher | Alternating Straight & Bent-Knee Calf Raise Combo (Leg Press)
1. Warm Up | Bilateral Walking Supinated Ext. Rot. (Cables)
2A. Workout | Eccentric-Overload Rotating Lower Back Pull (Exerfly)
2B. Workout | Eccentric-Overload Cross-Body Trap Shrugs (Exerfly)
3A. Workout | Eccentric-Overload Wide-Grip Sitting Rows (Exerfly + Bench)
3B. Workout | Incline Wide Supinated Curls (DBs + Incl. Bench)
4A. Workout | Hyperextending Alternating Incline Pronated Lateral Raises (DBs + Incl. Bench)
4B. Workout | Eccentric-Overload Mid-Cable Hammer Rope Curls (Exerfly + Rope)
5A. Back Finisher | Kamalu Total Back Combo w/ Hang Pull Finisher (Swiss Bar + Plates)
5B. Biceps Finisher | Supinating Pull-Downs - Unilateral (Cable + Hammer)
EMS + BFR on the Soleus
1. Warm Up | Supine ATY Flys (DBs + Bench)
2A. Workout | Swiss Bench Press - Wide-Grip (Swiss Bar + Plates + Bench)
2B. Workout | Supine Anti-Gravity Fly (Cables + Bench)
2C. Workout | Underhand Incline Press (Preacher Bar + Plates)
2D. Workout | Kneeling Down & In Decline Press (Cables)
2E. Workout | Shoulder-to-Shoulder Arc Press Combo (DB)
2F. Workout | Overhead Rope Tricep Extensions (Cable + Rope)
3A. Chest Finisher | Fast-Twitch Rotating Pushup Pops (Bosu Ball)
3B. Triceps Finisher | "Fingerless" Alternating Pronated & Supinated 90° Tricep Extensions - Bilateral (Cable + Gauntlets)
1. Warm Up | Side-Planked Scapular Abductions (Bodyweight)
2A. Workout | Incline Stiff-Arm Crunches (Cables + Incl. Bench)
2B. Workout | Twisting Stability Type 2 Lumbar Extensions (Stability Ball + Optional Weight)
2C. Workout | Standing Diagonal Curl-Down (Cable)
2D. Workout | Stability Hip-Drop PPT (Stability Ball)
2E. Workout | Landmine Stiff-Arm Oblique Twists (Barbell + Plates)
2F. Workout | Jefferson Curls (Barbell + Plates + Platform)
3A. Forearm Extensor Finisher | Walking Total Forearm Extensions + Hypers (Cable)
3B. Forearm Flexor Finisher | Dead Hang - Neutral Ball (Pull-Up Bar)
1. Warm Up | Isolateral Side-Squat & Lateral Raise Combo (DB)
2A. Workout | Shallow Squat Partials with Isometric Adduction & Int. Rot. (Barbell + Plates + Stability Ball)
2B. Workout | Nordic Leg Curls - Partial ROM (Bodyweight)
2C. Workout | Deep Squat Partials with Isometric Abduction & Ext. Rot. (Barbell + Plates + Resistance Band)
2D. Workout | Rope Upright Rows (Cable + Rope)
2E. Workout | Backwards Drag (Pulley Machine or Sled + Harness)
2F. Workout | Standing Retracted Overhead Press (Cable)
3A. Leg Finisher | Asymmetric All-Glute Combo (Cable)
3B. Shoulder Finisher | "Fingerless" Rocking Lateral Raises (Cable + Gauntlet)
4. Calf Finisher | Straight-Knee Jump Rope (Jump Rope)
1. Warm Up | Face-Pull to Overhead Press Combo (Cable + Rope)
2A. Workout | Incline Supported Row - Mid Grip (Swiss Bar + Incl. Bench)
2B. Workout | Sitting High-Cable Pull-Aparts (Cables + Bench)
2C. Workout | Alternating Drag & Preacher Curl Combo (Preacher Bar + Plates)
2D. Workout | Kamalu Total Lat Combo (Cables)
2E. Workout | Side-Lying Cross-Body Side-Hugger (Bench + DB)
2F. Workout | Angled Pronated Curl Combo (Cable + Handle + Gauntlet)
3A. Back Finisher | "Fingerless" Ipsilateral YTA Reverse Flys (Cables + Gauntlets)
3B. Biceps Finisher | "Fingerless" Bicep Peak Max-Extension Curl Combo (Cable + Incl. Bench + Gauntlet)
1. Warm Up | Lying Serratus Anterior Protractions - Bilateral (DBs + Bench)
2A. Workout | DB Press Twists (DBs + Bench)
2B. Workout | Hyperextending Supinated Front Raises - Alternating (DBs + Bench)
2C. Workout | Incline Swiss Press (Swiss Bar + Plates + Incl. Bench)
2D. Workout | Kneeling Narrow-Grip Crunched Tricep Extensions (Cable + Handles)
2E. Workout | Unilateral Behind-the-Back Pushdowns (Cable)
2F. Workout | Unilateral Decline Down & In Press (Cable)
3A. Chest Finisher | Step-Back Squeeze & Preacher Press Combo (Cables)
3B. Triceps Finisher | Ground-Stop DB Skull-Crusher Combo (DBs)
EVENING | Sitting Bent-Knee Calf Raises (Machine or Barbell + Bench or Stairs)
1. Warm Up | Russian Twists (Bodyweight)
2A. Workout | Decline Hip-Drop Full ROM PPT (Bench + Bodyweight)
2B. Workout | Reverse Frog Prone APT (Bodyweight + Bench)
2C. Workout | Hyperextending Arm-Bar Ball Crunches (Stability Ball + DB)
2D. Workout | 45° Oblique Side-Bends (Cable)
2E. Workout | Incline Hybrid Crunch Rotations (Cable + Incl. Bench)
2F. Workout | Sitting Concentration Forearm Flexor Combo (DB + Bench)
3A. Core Finisher | Alternating Hollow Body Rocker Combo (Bodyweight)
3B. Forearm Finisher | Plate Pinches - Swinging (Plates)
4. Combo Finisher | Single-DB Farmer Carries (DB)
EMS + BFR on the Soleus
1. Warm Up | Inclined Abducted E.R. with Punch Up (Plates + Adj. Bench)
2A. Workout | Eccentric-Overload Narrow-Grip Free Rotation Curls (Exerfly + 2 Handles)
2B. Workout | "Fingerless" Contralateral Cross-Cable Extensions (Cables + Gauntlets)
3A. Workout | 4-in-1 Hammer Curls - Unilateral (Cable)
3B. Workout | Bent-to-Straight Kneeling Tricep Extensions - Unilateral (Cable)
4A. Workout | Eccentric-Overload Reverse Preacher Curls - Mid Grip (Exerfly + Bar Attachment)
4B. Workout | Standing Overhead Tricep Extensions (DB)
5A. Workout | Pronated Short Head Iso-Supination (Cable + Hammer)
5B. Workout | Eccentric-Overload Leaning 90° Pronated Extensions (Exerfly)
6. Combo Finisher | Kamalu Biceps & Triceps Combo (Cable + Rope)
1. Warm Up | Planked Barbell Rollers (Barbell + Plates)
2A. Workout | Weighted Bridge Hip Thrusts (Barbell + Bench or Box)
2B. Workout | Cross-Cable Side-Huggers (Cables)
3A. Workout | Fast-Twitch Parallel Front Squat to Overhead Press Combo (DBs)
3B. Workout | "Rocking" Hip Abduction & Ext. Rot. Combo (Hip Abduction Machine)
4A. Workout | Hybrid Isolateral Side-Squat with Hip Adduction (Cable + DB)
4B. Workout | Wide-Base Neutral-Grip Upright Rows (Cables + Hammers)
5A. Workout | Sitting VMO Combo Leg Curls (Cable + Ankle Strap)
5B. Workout | Modified Arnold Press - Bilateral (DBs + Incl. Bench)
6A. Leg Finisher | Alternating Single-Leg Pistol Squat (Smith Machine)
6B. Shoulder Finisher | Abducted Shoulder Circles (DBs)
7. Calf Finisher | Sitting Straight-Knee Rotating Calf Raise Combo - Lengthened Partials (Leg Press)
1. Warm Up | Triple-Angle Serratus Anterior Protractions - Unilateral (Cable)
2A. Workout | Decline Swiss Press (Swiss Bar + Plates + Decl. Bench)
2B. Workout | Eccentric-Overload Close-Grip Incline Row (Exerfly + 2 Handles)
3A. Workout | Incline Squeeze Press (DBs + Incline Bench)
3B. Workout | Eccentric-Overload Narrow Neutral-Grip Pull-Downs (Exerfly + Optional Bench)
4A. Workout | Eccentric-Overload Unilateral Rotating Hybrid Fly-Press - Middle (Exerfly)
4B. Workout | Unilateral Supported Bent Rows (DB + Bench)
5A. Workout | Fast-Twitch Press Punches (Cables)
5B. Workout | Eccentric-Overload Max-to-Max Trap Shrugs (Exerfly)
6. Combo Finisher | 2-DB Pull-Overs (DBs)
1. Warm Up | Plank Plus Protractions (Bodyweight)
2A. Workout | Total Oblique Elevated Side-Dips (Bodyweight)
2B. Workout | Twisting Contralateral Jackknife Crunches (Bodyweight)
2C. Workout | Sliding PPT (Bodyweight + Sliders)
2D. Workout | Roll-Ups (Bodyweight)
3A. Core Finisher | Stiff-Leg Raise & Inverted Crunch Combo (Bodyweight)
1. Warm Up | Cross-Body Arm Swings (Bodyweight)
2A. Workout | 1:4 Chin-Ups (Pull-Up Bar)
2B. Workout | Overhead Tricep Extensions (Resistance Bands)
3A. Workout | Inverted Alternating Zottman Curls (Resistance Bands)
3B. Workout | Planked Angled Hammer Tricep Extensions (Bodyweight)
4A. Workout | Wide-Grip Bar Curls (Resistance Band + Bar)
4B. Workout | Single-Arm Tricep Ground Dips (Bodyweight)
5. Forearm Finisher | Dead Hangs - Neutral (Parallel Bars)
1. Warm Up | Air Squats - Full & Deep Partial ROM (Bodyweight)
2A. Workout | Asymmetric Single-Leg Hip Thrusts + Abduction Combo (Bed or Similar + Resistance Band)
2B. Workout | "Fingerless" Tucked Rear Delt Extensions - Unilateral (Resistance Band + Gauntlet)
3A. Workout | Sissy Squats (Bodyweight)
3B. Workout | Standing Rotating Overhead Press - Unilateral (Chair or Resistance Band)
4A. Workout | Copenhagen Hip Adductions (Bodyweight + Bed or Chair)
4B. Workout | Hybrid Anterior Press-Raises (Resistance Bands)
5A. Leg Finisher | Eccentric-Overload Single-Leg Pistol Squats (Bodyweight)
5B. Shoulder Finisher | "Fingerless" Rocking Lateral Raises (Resistance Band + Gauntlet)
EMS + BFR on the Soleus
Cardio / Rest Week
1. Warm Up | Upright DB Circles - Forwards & Backwards (DB)
2A. Workout | Squatting Single-Arm Rows (Cable)
2B. Workout | Single-Arm DB Press (DB + Bench)
3A. Workout | Wide-Grip Incline Row (Cables)
3B. Workout | Decline DB Press with Supination (DBs + Decl. Bench)
4A. Workout | Around-the-Clock Pull-Ups (Pull-Up Bar)
4B. Workout | Standing Incline "Up & In" Press (Cables)
5. Combo Finisher | DB Pushup & Row Antagonistic Combo (DBs)
1. Warm Up | Alternating Supinated Row & Face-Pull Combo (Cable + Rope)
2A. Workout | One-and-a-Half Hammer Curls (DBs)
2B. Workout | Leaning 90 Degree Rope Tricep Extensions with Pronation (Cable + Rope)
3A. Workout | Eccentric-Overload Spider Curls (DB + Incl. Bench)
3B. Workout | Lateral Low-Cable Overhead Tricep Extensions - Unilateral (Cable + Hammer)
4A. Workout | Low-Cable Iso-Supination Curls - Unilateral (Cable)
4B. Workout | Incline Supinated Tricep Kickbacks - Unilateral (DB + Incl. Bench)
5A. Combo Finisher | Kamalu Compound Biceps & Triceps Combo (DBs)
5B. Forearm Finisher | Standing Forearm Flexor Combo (DBs)
1. Warm Up | Serratus Anterior Upward Rotation + Incline Protraction (Bench)
2A. Workout | TRUE Kneeling Curl-Downs (Cable)
2B. Workout | Jefferson Curls (DBs)
3A. Workout | Turned-Out Rotational Oblique Twists - Lengthened Partials (Cable)
3B. Workout | Supine Hip-Drop Full ROM PPT (Bench + Bodyweight)
4A. Workout | Standing DB Side-Bends (DB)
4B. Workout | Prone APT (Bodyweight + Bench)
5. Core Finisher | Diagonal Elbow-to-Knee Crunches with Hip Flexion (Cable)
1. Warm Up | Plyo Pops (Bodyweight)
2A. Workout | 4-Point Leg Press Combo (Leg Press)
2B. Workout | Archer Pulls - Standard & Rotating Unilateral (Cable)
3A. Workout | Eccentric-Overload Sitting Leg Curl Rotating Combo (Leg Curl Machine)
3B. Workout | 4:½ Fast-Twitch Bent-Arm Lateral Raise (DBs)
4A. Workout | Total Body Rotating Combo Single-Leg Extensions (Leg Extension Machine)
4B. Workout | Eccentric-Overload Scapular Plane Overhead Press (Exerfly + Bench)
5A. Leg Finisher | Isolateral Side-to-Side Sumo Squat (Barbell + Plates)
5B. Shoulder Finisher | Sitting Side-Hug to Supinated Press Combo - Descending Pyramid (DBs + Incl. Bench)
6. Calf Finisher | Standing Calf Raise Combo - Alternating Straight & Bent-Knee (Smith Machine)
1A. Warm Up | Supine Arcs (DBs + Bench)
1B. Warm Up | Prone Retracted Arcs (DBs + Bench)
2A. Workout | Angled-to-Standard Incline Press Combo - Unilateral (DB + Incl. Bench)
2B. Workout | Eccentric-Overload Rotating Lower Back Pull (Exerfly)
3A. Workout | Eccentric-Overload Triple-Stance Decline Press Combo - Unilateral (Exerfly)
3B. Workout | Leaning Trap Shrug (DB)
4A. Workout | Swiss Bench Press - Narrow-Grip (Swiss Bar + Plates + Bench)
4B. Workout | Eccentric-Overload Sitting Rows - Narrow Grip (Exerfly + Bench)
5A. Chest Finisher | Eccentric-Overload Midline-Crossing Press Combo - Unilateral (Exerfly)
5B. Back Finisher | "Fingerless" Contralateral YTA Reverse Flys (Cables + Gauntlets)
6. Combo Finisher | Partial Front Lever Scapular Retractions (Pull-Up Bar)
Technique Overview | Triple-Failure Drop-Sets 🔥🔥🔥 (Lever & Fulcrum + Progressive Isolation)
1. Warm Up | Jump Rope - Standard (Bodyweight + Rope)
2A. Workout | Decline Arm Bar Sit-Ups (DBs + Decl. Bench)
2B. Workout | Hyperextending Arm-Bar Ball Crunches - Max Extension (Stability Ball + DB)
2C. Workout | Supine Elevated-Leg Toe-Touches (Bodyweight)
3A. Workout | Total Oblique Elevated Side-Dips (Bodyweight)
3B. Workout | Side-Lying U-Shape Side-Bends with Hip Abduction (Optional Bosu Ball)
3C. Workout | Abducted Side Planks (Bodyweight)
4A. Workout | Hanging Supported Full PPT (Pull-Up Bar + Barbell)
4B. Workout | Decline Partial ROM PPT (Decl. Bench + Bodyweight)
4C. Workout | Sliding PPT - Push-Up Position (Sliders + Bodyweight)
5A. Workout | Jefferson Curls (Barbell + Optional Plates)
5B. Workout | Weighted Stability Type 2 Lumbar Extensions (Stability Ball + Weight)
5C. Workout | Bodyweight Stability Type 2 Lumbar Extensions (Stability Ball)
1. Warm Up | Face-Pull to Overhead Press Combo (Cable + Rope)
2A. Workout | Eccentric-Overload Supported External Curl - Supinated (DB + Incl. Bench)
2B. Workout | Forward-to-Lateral Rotating Curls - Supinated (Cable + Handle)
2C. Workout | 4-in-1 Bicep Curls - Unilateral (Cable + Handle)
3A. Workout | Leaning 90 Degree Rope Tricep Extensions (Cable + Rope)
3B. Workout | Rope Tricep Extensions - Standard Variation (Cable + Rope)
3C. Workout | Low-Cable Overhead Rope Tricep Extensions (Cable + Rope)
4A. Workout | Eccentric-Overload Supported Internal Curl - Hammer (DB + Incl. Bench)
4B. Workout | Forward-to-Lateral Rotating Curls - Hammer (Cable + Handle)
4C. Workout | 4-in-1 Hammer Curls - Unilateral (Cable)
5A. Workout | Behind-the-Back Tricep Push-Downs - Standard Bilateral (Cable)
5B. Workout | Tricep Ground Dips - Bilateral (Bodyweight)
5C. Workout | Leaning Behind-the-Back Tricep Hyperextensions (Preacher Bar)
6A. Workout | Angled Pronated Curls (Cable + Handle)
6B. Workout | Static Forearm Extensions + Hyperextensions w/ AD-duction (Cable + Handle)
6C. Workout | Single-Arm Farmer Carries (DB)
1. Warm Up | Full Snatch - Single-DB Version (DB)
2A. Workout | Stiff-Leg Deadlift (Hex Bar + Plates)
2B. Workout | Straight-Leg Good Mornings (Barbell + Plates)
2C. Workout | Weighted Reverse Hip Extensions (Bench or Stability Ball)
3A. Workout | Cross-Body Side-Hugger - Unilateral (Cable)
3B. Workout | Walking Pronated Lateral Raises - Unilateral (Cable)
3C. Workout | Inverted Arcs - Unilateral (Cable)
4A. Workout | Parallel Front Squat (DBs)
4B. Workout | Backwards Drag (Sled + Plates)
4C. Workout | Sitting Leg Extensions - Rotating Combo (Leg Extension Machine)
5A-5D. Workout | Quadruple Failure Lateral Delt Progression - Reversed (DBs)
6A. Workout | Kamalu Total Gastroc Combo (Cable)
6B. Workout | Max Gastroc Prone Single-Leg Curls (Prone Leg Curl Machine)
6C. Workout | Eccentric-Overload Straight-Leg Calf Raises - Rotating Combo (Stair or Bench)
7A-7C. Workout | Triple Failure Anterior Deltoid Progression - Unilateral (Cable)
1. Warm Up | Supine Triple-Angle Serratus Protractions (DB + Bench)
2A. Workout | Rocking Pull-to-Row Combo (Cable + Bar Attachment)
2B. Workout | Narrow-Grip Underhand Lat Pull (Cable + Lat Pull Bar)
2C. Workout | Ipsilateral Hyperextending Hammer-Grip Lat Rows (Cables)
3A. Workout | Unilateral Decline Press - Down & Out (Cable)
3B. Workout | Unilateral Rotating Hybrid Fly-Press - Lower (Cable)
3C. Workout | Abducted Lower-Outer Chest Fly (Cable)
4A. Workout | Incline Supported Preacher Row - Narrow (Swiss Bar + Incl. Bench)
4B. Workout | 3:1 Trap Shrugs (DBs)
4C. Workout | Shallow Incline Ys (DBs + Incl. Bench)
5A. Workout | Unilateral Incline Press - Up & Out (Cable + Bench)
5B. Workout | Unilateral Rotating Hybrid Fly-Press - Upper (Cable)
5C. Workout | Unilateral Midline-Crossing Upper Chest Fly (Cable)
6A. Workout | Standing 90° Bent Row (Swiss Bar + Plates)
6B. Workout | Ipsilateral Archer Pulls (Cables)
6C. Workout | Open-Grip Contralateral Reverse Flies - T Only (Cable)
7A. Workout | Chest Press Twists (Cables + Bench)
7B. Workout | Midline-Crossing Alternating Squeeze Press (Cables)
7C. Workout | Supine Anti-Gravity Fly (Cables + Bench)
1. Warm Up | Single-Leg Jump Rope (Rope + Bodyweight)
2A. Workout | Rotating Total Ext. Rot. Combo - Supinated (Cable)
2B. Warm Up | Alternating Single-Arm Plank with Overhead Circles (DBs)
2C. Workout | Eccentric-Overload Sitting Bent-Knee Single-Leg Calf Raises (Machine)
2D. Workout | Toe Raise Dorsiflexion - Unilateral (Cable)
2E. Workout | Dead Hang - Isometric L-Sit (Pull-Up Bar)
2F. Workout | Turkish Get-Up (DB or Kettlebell)
3. Finisher | 2 X 15 CAROL Session
EMS + BFR on the Soleus
1. Warm Up | Push-Up Plus Combo (DBs + Bodyweight)
2A. Workout | Pivoting Rotational Oblique Twists Combo (Resistance Band)
2B. Workout | Twisting Stability Type 2 Lumbar Extensions (Stability Ball + Optional Weight)
2C. Workout | Stepper & Crunch Combo Progression (Cables)
2D. Workout | Straight "Up & Down" Oblique Side Bends - Lengthened Partials (Cable)
2E. Workout | Diagonal Arm-Bar Weighted Sit-Ups (Kettlebell or DB)
2F. Workout | Jefferson Curls - Shortened Partials (Barbell + Optional Plates)
3A. Core Finisher | Standing Rollout (Straps)
3B. Core Finisher | Jump Rope - Standard (Jump Rope)
Morning or Evening | 2 X 15 CAROL Session
1. Warm Up | Triple Point Plate Rows (Plate)
2A. Workout | Zottman Curls (DBs)
2B. Workout | Standard-to-Fingerless Contralateral Cross-Cable Extensions (Speediance + Gauntlets)
2C. Workout | Supinating Pull-Downs - Bilateral (Cable + Rope)
2D. Workout | Kneeling Narrow-Grip Crunch-to-Tricep Extension Combo (Exerfly + Handles)
2E. Workout | NEXT-LEVEL Bi-Planar Hanging Concentration Curls (DBs + TRX Band or Similar)
2F. Workout | Planked Tricep Extensions - Angled Hammer (Bodyweight)
3A. Bicep Finisher | Alternating Drag & Preacher Curl Combo (Preacher Bar + Plates)
3B. Tricep Finisher | Incline Tricep Kickback Combo - Bilateral (DBs + Incl. Bench)
3C. Forearm Finisher | Standing Forearm Flexor Combo - Bilateral (DBs)
EVENING | Sitting Bent-Knee Calf Raises (Machine or Barbell + Bench or Stairs)
1. Warm Up | Battle Rope 3-Tiered Progression - Bilateral (Battle Ropes)
2A. Workout | Deep Full ROM Back Squat - Variable (Speediance + Bar)
2B. Workout | Standing Alternating DB Side-Huggers (DBs)
2C. Workout | Sitting Leg Curl Rotating Combo (Leg Curl Machine)
2D. Workout | "True" Lateral Plane Raises - Shortened Partials (DBs)
2E. Workout | Kneeling Inverted Knee Extensions (Barbell + Plates)
2F. Workout | Shoulder-to-Shoulder Arc Press Combo (DB)
2G. Workout | "Rocking" Hip Abduction & Ext. Rot. Combo (Hip Abduction Machine)
2H. Workout | Hyperextending Alternating Incline Pronated Lateral Raises (DBs + Incl. Bench)
3A. Leg Finisher | Hybrid Isolateral Side-Squat with Hip Adduction (Cable + DB)
3B. Shoulder Finisher | Kamalu Total Shoulder Combo (DBs)
4. Calf Finisher | Straight-Knee Jump Rope (Jump Rope)
Morning or Evening | 2 X 15 CAROL Session
Specifics To Be Discussed
EVENING | Sitting Bent-Knee Calf Raises - Unilateral (Machine or Barbell + Bench or Stairs)
1. Warm Up | Can-Opener Progression (Plate)
2A. Workout | "Legless" DB Press (DBs + Bench)
2B. Workout | Wide-Grip Sitting Rows (Exerfly + Bench)
2C. Workout | Alternating Isometric Upwards Fly - Variable (Speediance)
2D. Workout | Around-the-World Angled Lat Pulls (Cable + Lat Pull Bar)
2E. Workout | Decline Squeeze Press (DBs + Incline Bench)
2F. Workout | Walking Multi-Angle Trap Shrugs (Speediance)
3A. Chest Finisher | Supine ATY Flies - Lengthened Partials (DBs + Bench)
3B. Back Finisher | Prone YTA Reverse Flys - Shortened Partials (DBs + Bench)
EVENING | Sitting Bent-Knee Calf Raises - Unilateral (Machine or Barbell + Bench or Stairs)
1. Warm Up | Side-Planked Scapular Abductions (Bodyweight)
2A. Workout | Weighted Sit-Up to Overhead Press Combo (DBs)
2B. Workout | Landmine Stiff-Arm Oblique Twists (Barbell + Plates)
2C. Workout | Stiff-Leg Raise & Inverted Crunch Combo (Bodyweight + Optional Bench)
2D. Workout | Stability APT (Stability Ball)
2E. Workout | Standing Oblique Rollout (Straps)
2F. Workout | Jefferson Curls (Barbell + Optional Plates + Platform)
3A. Core Finisher | Sliding 3-Part Lower Abs & Hip Flexor Progression (Sliders or TRX)
3B. Core Finisher | Jump Rope - Standard (Jump Rope)
Morning or Evening | 2 X 15 CAROL Session
1. Warm Up | Cross-Cable Clean to Overhead Press (Cables)
2A. Workout | Incline Wide Supinated Curls (DBs + Incl. Bench)
2B. Workout | Forward-Rocking Alternating Tricep Extensions (Cable + Rope)
2C. Workout | Pronated Reverse Preacher Curls - Mid Grip (Preacher Bar + Plates)
2D. Workout | Leaning Behind-the-Back Tricep Hyperextensions (Preacher Bar)
2E. Workout | Mid-Cable Hammer Rope Curls (Cable + Rope)
2F. Workout | Decline Reverse Skull-Crushers (Preacher Bar + Decl. Bench)
3A. Bicep Finisher | Triple Failure Supinating Curls - Bilateral 🔥🔥🔥
3B. Tricep Finisher | Rotating Lateral Tricep Extensions - Compound Variation (Cable + Rope)
3C. Forearm Finisher | Behind-the-Back Forearm Flexor Combo (Barbell + Plates)
4. Forearm Finisher | Dead Hang - Standard (Pull-Up Bar)
1. Warm Up | Plyo Pops (Bodyweight)
2A. Workout | Upwards Contralateral Face-Pull (Cables + Hammers)
2B. Workout | Fast-Twitch Parallel Front Squat to Overhead Press Combo (DBs)
2C. Workout | Modified Arnold Press - Bilateral (DBs + Incl. Bench)
2D. Workout | Sumo Deadlift (Barbell + Plates)
2E. Workout | Cross-Cable Side-Huggers (Cables)
2F. Workout | Stability Hip Thrusts + Ext. Rot. Combo (Stability Ball + Barbell + Resistance Band)
3A. Shoulder Finisher | Rocking Lateral Raises (Cable)
3B. Leg Finisher | Eccentric-Overload Single-Leg Pistol Squats (Bodyweight)
Specifics To Be Discussed
1. Warm Up | DB Pushup & Row Antagonistic Combo (DBs)
2A. Workout | Side-to-Side Staggered Ball Pushups (Ball)
2B. Workout | Alternating Incline Row with Isometrics (Cables)
2C. Workout | Incline Squeeze Press Combo (DBs + Plates + Incline Bench)
2D. Workout | 1:4 Wide-Grip Pull-Ups (Pull-Up Bar)
2E. Workout | Kneeling Down & In Decline Press (Cables)
2F. Workout | 3-to-1 Farmer Carries (DBs)
3A. Chest Finisher | Midline-Crossing Press Combo - Unilateral (Cable)
3B. Back Finisher | Alternating Supinated Row & Face-Pull Combo (Cable + Rope)
4. Combo Finisher | L-Sit Body Lifts (Bodyweight)
1. Warm Up | Overhead Forward Lunges (Plate or Similar)
2A. Workout | Incline Hybrid Crunch Rotations (Cable + Incl. Bench)
2B. Workout | Twisting Type 2 Hip Extensions - Weighted (Stability Ball or Roman Chair + Plate)
2C. Workout | Supine Hip-Drop Full ROM PPT (Bench + Bodyweight)
2D. Workout | Decline Arm Bar Partial ROM Crunches (DBs + Decl. Bench)
2E. Workout | Windmill Side-Dips (DB)
2F. Workout | Jefferson Curls (DBs + Platform)
3A. Core Finisher | Alternating Hollow Body Rocker Combo (Bodyweight)
3B. Core Finisher | Jump Rope - Standard (Jump Rope)
EMS + BFR on the Soleus
1. Warm Up | Battle Rope 3-Tiered Progression - Bilateral (Battle Ropes)
2A. Workout | Narrow-Grip Free Rotation Curls (Exerfly + 2 Handles)
2B. Workout | Narrow-Grip Free Rotation Overhead Tricep Extensions (Exerfly + 2 Handles)
2C. Workout | Circle Hammer Curls - "Out-then-In" (DBs)
2D. Workout | DB Skull-Crushers - Hammer (DBs)
2E. Workout | Bicep-Focused Underhand Pull-Downs (Cable + Lat Pull Bar)
2F. Workout | Tricep Bench Dips - Bilateral (Bench + Bodyweight)
3A. Bicep & Forearm Finisher | Inverted Alternating Zottman Curls (Speediance)
3B. Tricep Finisher | "Fingerless" Alternating Pronated & Supinated 90° Tricep Extensions (Cable + Gauntlet)
4. Forearm Finisher | Kneeling Supported Forearm Flexor Combo - Hyperextended Position (Cable + Incl. Bench)
5. Forearm Finisher | Dead Hangs - Pronated Wide Grip (Pull-Up Bar)
1. Warm Up | Isolateral Side-Squat & Lateral Raise Combo (DB)
2A. Workout | Deep Partial ROM Classic Deadlift (Hex Bar + Plates)
2B. Workout | Bilateral Walking Supinated Ext. Rot. (Cables)
2C. Workout | Shallow Squat Partials with Isometric Abduction & Ext. Rot. (Barbell + Plates + Resistance Band)
2D. Workout | Wide-Base Neutral-Grip Upright Rows (Speediance + Hammers)
2E. Workout | Sliding Bridge Leg Curls - Rotating Combo (Bodyweight + Sliders)
2F. Workout | 3X Failure Posterior Deltoid Combo (DBs)
2G. Workout | Backwards Drag (Pulley Machine or Sled + Harness)
2H. Workout | Sitting Supinated Anterior Overhead Press (DBs + Incl. Bench)
3A. Leg Finisher | Kang Squat (Barbell)
3B. Shoulder Finisher | Quadruple Failure Lateral Deltoid Progression (DBs)
4. Calf Finisher | Straight-Knee Jump Rope (Jump Rope)
1. Warm Up | Partial Front Lever Scapular Retractions (Pull-Up Bar)
2A. Workout | Sitting Rows - Mid Grip (Exerfly + Bench)
2B. Workout | DB Press - Bilateral (DBs)
2C. Workout | Narrow Neutral-Grip Pull-Downs (Cable + Optional Bench)
2D. Workout | Standing Incline "Up & In" Press (Speediance)
2E. Workout | Incline Supported Preacher Row - Wide (Swiss Bar + Incl. Bench)
2G. Workout | Fast-Twitch Hang Pulls (DBs)
2H. Workout | Fast-Twitch Press Punches (Cables)
3A. Back Finisher | "Fingerless" Contralateral YTA Reverse Flys (Cables + Gauntlets)
3B. Chest Finisher | Twisting Isolateral Bar Pushups (Swiss Bar)
4. Combo Finisher | 2-DB Pull-Overs (DBs)
1. Warm Up | Serratus Anterior Upward Rotation + Incline Protraction (Bench)
2A. Workout | Stability Hip-Drop PPT (Stability Ball)
2B. Workout | Stability APT (Stability Ball)
2C. Workout | Stability Rotational Oblique Twists (Exerfly + Stability Ball)
2D. Workout | Hyperextending Behind-the-Head Ball Crunches (Stability Ball + DB)
2E. Workout | Walking Low-Cable Oblique Side Bends (Cable)
2F. Workout | Jefferson Curls - Shortened Partials (Barbell + Optional Plates)
3A. Core Finisher | Diagonal Elbow-to-Knee Crunches with Hip Flexion (Cable)
3B. Core Finisher | Twisting Contralateral Jackknife Crunches (Bodyweight)
Dedicated Cardio Day - Specifics To Be Discussed
1. Warm Up | DB Hang Clean to Overhead Press Pop (DB)
2A. Workout | Landmine Pull & Press Combo - Unilateral (Barbell + Plates)
2B. Workout | Hand-Over-Hand Extended Bar Walkers (Barbell)
2C. Workout | Eccentric Front Squat & Hang Clean Combo (DBs + Bench)
2D. Workout | Asymmetric Overhead Roller Pushups (Ball)
2E. Workout | Head-Banger Pull-Up (Pull-Up Bar)
2F. Workout | Sled-Pulling Bear-Crawl Pushups (Sled)
2G. Workout | Lat Pull + Extended Protraction Combo (Cable + Lat Pull Bar)
2H. Workout | Kamalu Compound Biceps & Triceps Combo (DBs)
2I. Workout | Stability DB Press & Hip Thrust Combo - Unilateral (DB + Stability Ball)
2J. Workout | TRX Hanging Ys with Retracted Arcs (TRX Bands or Similar)
3A. Combo Finisher | Turkish Get-Up (DB or Kettlebell)
3B. Combo Finisher | Dead Hang w/ Windshield Wipers (Pull-Up Bar)
4. Combo Finisher | Side-to-Side Burpees (Bodyweight)