Course curriculum

    1. Program Organization, General Tips, Terminology & Disclaimer)

    2. Downloading the Mobile App (Optional)

    3. How to Use the Dr. Gains Program Summary PDFs

    4. How Much Weight Should You Use?

    5. Rest Time Instructions (Between Supersets, Between Sets, Between Set Pairs)

    6. Supplement Instructions & Recommendations (Protein, Creatine, Collagen, Pre-Workout)

    7. Stretching / Flexibility

    8. Back Muscles Overview (Names, Locations, Actions)

    9. Michael Kamalu "At a Glance" Bio Summary

    1. Week 1 - Day 1 (Monday) Workout Summary PDF

    2. 1. Warm Up | Bilateral Retracted Arcs (Cables)

    3. 2A. Workout | Wide-Grip Overhand Lat Pull (Cable + Lat Pull Bar)

    4. 2B. Workout | 2-DB Pull-Overs (DBs)

    5. 3A. Workout | Narrow-Grip Sitting Rows (Cables)

    6. 3B. Workout | YTA Reverse Flies - T Only (DB)

    7. 4A. Workout | Unilateral Incline Row (Cable)

    8. 4B. Workout | 0-45-90 Final-15 Trap Raises (Cable)

    9. 5A. Workout | 3-to-1 Farmer Carries (DBs)

    10. 5B. Workout | Contralateral Incline Face-Pulls (Cables)

    11. 6. Finisher | Modified Archer Pull-Ups (Pull-Up Bar)

    12. 7. Antagonistic Finisher | Unilateral Triple-Stance Serratus Anterior Protractions (Cable)

    1. Week 1 - Day 2 (Thursday) Workout Summary PDF

    2. 1. Warm Up | Reverse Fly Circles (DBs)

    3. 2A. Workout | Narrow Neutral-Grip Pull-Downs (Cable)

    4. 2B. Workout | Angled Isolateral Loaded Lat Rows (Cable + Lat Pull Bar)

    5. 3A. Workout | Unilateral Bent Rows (DB + Bench) + Proper Row Form

    6. 3B. Workout | Closed-Grip, Closed-to-Open Stance Reverse Flies - Unilateral (Cable)

    7. 4A. Workout | Incline Supported Preacher Row - Wide Grip (Swiss Bar + Adj. Bench)

    8. 4B. Workout | Bilateral Incline Y's (Cable)

    9. 5A. Workout | Unilateral Max-to-Max Trap Shrug (Cable)

    10. 5B. Workout | Unilateral Ipsilateral Incline Face-Pull (Cable)

    11. 6. Finisher | Around-the-World Angled Lat Pulls (Cable + Lat Pull Bar)

    12. 7. Antagonistic Finisher | Unilateral Serratus Anterior Upward Rotations (DB + Bench)

    1. Week 2 - Day 1 Workout Summary PDF

    2. 1. Warm Up | Bilateral Prone Retracted Arcs (DB)

    3. 2A. Workout | Unilateral Leaning Trap Shrug (DB)

    4. 2B. Workout | Unilateral Incline Ys (DB + Incl. Bench)

    5. 3A. Workout | Alternating Incline Row with Isometrics (Cables)

    6. 3B. Workout | Upper-Back Fast-Twitch Hybrid Fly-Row (DB)

    7. 4A. Workout | Mid-Grip Sitting Rows (Cables)

    8. 4B. Workout | Closed-Grip Contralateral Reverse Flies - T Only (Cable)

    9. 5A. Workout | Rotating Unilateral Lower Back Pull (Cables)

    10. 5B. Workout | Unilateral Double-Stance Rocking Lat Row - Position 1 & 2 (Cable)

    11. 6. Finisher | Rotating "Steering Wheel" Plate Rows (Plate)

    12. 7. Antagonistic Finisher | Landmine Rotating Pull & Press Combo (Barbell)

    1. Week 2 - Day 2 Workout Summary PDF

    2. 1. Warm Up | Bilateral Retracted Y-to-A Arcs (Cables)

    3. 2A. Workout | Cross-Body Unilateral Trap Shrugs (Cable)

    4. 2B. Workout | 0-45-90 Final-15 Trap Raises (Cable)

    5. 3A. Workout | Unilateral Supported Incline Row (DB)

    6. 3B. Workout | Unilateral Archer Pulls - Standard & Rotating (Cable)

    7. 4A. Workout | Squatting Unilateral Row (Cable)

    8. 4B. Workout | Hammer-Grip, Closed-to-Open Stance Unilateral Reverse Flies (Cable)

    9. 5A. Workout | Narrow-Grip Overhand & Underhand Lat Pull Combo (Cable + Lat Pull Bar)

    10. 5B. Workout | Ipsilateral Hyperextending Hammer-Grip Lat Rows (Cables)

    11. 6. Finisher | Kamalu Total Back Combo (Swiss Bar + Plates)

    12. 7. Antagonistic Finisher | Supine Triple-Angle Serratus Anterior Protraction & Abduction (DB + Bench)

    1. Week 3 - Day 1 Workout Summary PDF

    2. 1. Warm Up | Prone Retracted Y-to-A Arcs (DB + Bench)

    3. 2A. Workout | Triple-Grip Lat Pull (Cable + Lat Pull Bar)

    4. 2B. Workout | Sitting High Cable Ipsilateral Face-Pulls (Cables + Bench)

    5. 3A. Workout | Wide-Grip Sitting Rows (Cables)

    6. 3B. Workout | Over / Under Alternating Rope Rows (Cable + Rope)

    7. 4A. Workout | Bilateral Incline Row - Narrow-Grip (Cable)

    8. 4B. Workout | Bilateral Incline Row - Wide-Grip (Cable)

    9. 5A. Workout | Abducted Unilateral Trap Shrugs (Cable)

    10. 5B. Workout | Incline Ys - Supine Variation (Cable)

    11. 6. Finisher | Open-Grip Ipsilateral Reverse Fly YTAs (Cables)

    12. 7. Antagonistic Finisher | Bodyweight Serratus Anterior Combo - Protraction & Abduction (Bodyweight)

About this course

  • $99.00
  • 201 lessons
  • 4.5 hours of video content

Discover your potential, starting today