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Course curriculum

1. Program Overview (Organization, General Tips, Disclaimer, Terminology)
2. How to Use the Dr. Gains Program Summary PDFs
3. Michael Kamalu - Bio
1. Protein
2. Creatine
3. Collagen
4. Pre-Workout
5. Promo: Earn Up To 25% OFF Your Next Dr. Gains Online Program!!
1. Rest Time Instructions (Between Supersets, Between Sets, Between Set Pairs)
2. Stretching / Flexibility
3. Back Muscles Overview (Names, Locations, Actions)
4. How Much Weight Should You Use?
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 | 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)
1. Week 3 - Day 2 Workout Summary PDF
2. 1. Warm Up | Alternating Supinated Row & Face-Pull Combo (Cable + Rope)
3. 2A. Workout | Contralateral High-Cable Pull-Aparts - 1:4 (Cables) - READ THE SPECIAL INSTRUCTIONS!
4. 2B. Workout | Angled Wide-Grip Scapular Retractions (Cables)
5. 3A. Workout | Unilateral Bent Rows - 1:4 (DB + Bench)
6. 3B. Workout | Open-Grip, Closed-to-Open Stance Unilateral Reverse Flies (Cable)
7. 4A. Workout | Incline Supported Preacher Row - Narrow Grip - 1:4 (Swiss Bar + Adj. Bench))
8. 4B. Workout | Incline Ys with Retractions (DB + Adj. Bench)
9. 5A. Workout | Rotating Angled Unilateral Trap Shrug - 1:4 (Cable)
10. 5B. Workout | Hang Pulls (DB)
11. 6. Finisher | YTA Reverse Flies (DB)
12. 7. Antagonistic Finisher | Lat Pull + Scapular Protraction Combo (Cable + Lat Pull Bar)
1. Week 4 - Day 1 Workout Summary PDF
2. 1. Warm Up | Bilateral Retracted Arcs (Cable)
3. 2A. Workout | Bilateral Depressed Max-to-Max Trap Shrugs (Cables)
4. 2B. Workout | Incline Ys - Supine Ipsilateral (Cable)
5. 3A. Workout | Alternating Incline Row with Isometrics (Cables)
6. 3B. Workout | Ipsilateral Incline Face-Pulls (Cable)
7. 4A. Workout | Triple-Grip Sitting Rows (Cables)
8. 4B. Workout | Hammer-Grip Contralateral Reverse Flies - T Only (Cables)
9. 5A. Workout | Narrow Neutral-Grip Pull-Downs (Cable)
10. 5B. Workout | Hammer-Grip Contralateral Reverse Flies - A Only (Cables)
11. 6. Finisher | Rocking Pull-to-Row Combo (Cable + Bar Attachment)
12. 7. Antagonistic Finisher | Unilateral Triple-Stance Serratus Anterior Protractions (Cable)
1. Week 4 - Day 2 Workout Summary PDF
2. 1. Warm Up | Reverse Fly Circles (DB)
3. 2A. Workout | Walking Multi-Angle Trap Shrugs (Swiss Bar + Plates)
4. 2B. Workout | TRX Hanging Ys with Retracted Arcs (TRX Bands or Similar)
5. 3A. Workout | Unilateral Supported Incline Row (DB)
6. 3B. Workout | Upper-Back Fast-Twitch Hybrid Fly-Row - Unilateral (DB)
7. 4A. Workout | Hanging Bat Pull-Ups (Rings or Pull-Up Bar)
8. 4B. Workout | YTA Reverse Flies - T Only (DB)
9. 5A. Workout | Around-the-Clock Pull-Ups (Pull-Up Bar)
10. 5B. Workout | 2-DB Pull-Overs (DBs)
11. 6. Finisher | Rotating "Steering Wheel" Plate Rows (Plate)
12. 7. Antagonistic Finisher | Landmine Pull & Press Combo (Barbell)
1. Week 5 - Day 1 Workout Summary PDF
2. 1. Warm Up | Prone Retracted Y-to-A Arcs (DB + Bench)
3. 2A. Workout | Wide-Grip Overhand Lat Pull (Cable + Lat Pull Bar)
4. 2B. Workout | Angled Isolateral Loaded Lat Rows (Cable + Lat Pull Bar)
5. 3A. Workout | Narrow-Grip Sitting Rows (Cables)
6. 3B. Workout | Open-Grip Ipsilateral Reverse Flies - T Only (Cables)
7. 4A. Workout | Unilateral Incline Row (Cable)
8. 4B. Workout | 0-45-90 Final-15 Trap Raises (Cable)
9. 5A. Workout | Unilateral Max-to-Max Trap Shrug (Cable)
10. 5B. Workout | Unilateral Archer Pulls - Standard & Rotating (Cable)
11. 6. Finisher | Alternating Pause-Raises - Planked or Kneeling (DB)
12. 7. Antagonistic Finisher | Supine Bilateral Serratus Anterior Protractions (DBs + Bench)
1. Week 5 - Day 2 Workout Summary PDF
2. Exercise-Science Principle | Triple-Failure Dropsets (Progressive Isolation)
3. 1. Warm Up | Bilateral Prone Retracted Arcs (DB + Bench)
4. 2A. Workout | Explosive Alternating Angled Lat Pulls (Cables) - READ THE SPECIAL INSTRUCTIONS!!
5. 2B. Workout | Narrow-Grip Underhand Lat Pull (Cable + Lat Pull Bar)
6. 2C. Workout | Ipsilateral Hyperextending Hammer-Grip Lat Rows (Cables)
7. 3A. Workout | Standing Bent Row - Position 2 (Swiss Bar) - READ THE SPECIAL INSTRUCTIONS!!
8. 3B. Workout | Ipsilateral Archer Pulls (Cables)
9. 3C. Workout | Open-Grip Contralateral Reverse Flies - T Only (Cable)
10. 4A. Workout | Hang Pulls (DB)
11. 4B. Workout | Upper-Back Fast-Twitch Hybrid Fly-Rows (DBs)
12. 4C. Workout | Incline Ys - Supine Ipsilateral Variation (Cable)
13. 5. Finisher | Unilateral Retracted YTAs (DB + Bench)
14. 6. Antagonistic Finisher | Bodyweight Serratus Anterior Upward Rotations (Bodyweight)
1. Week 6 - Day 1 Workout Summary PDF
2. 1. Warm Up | Prone Alternating Supinated Row + Face Pull Combo (DB)
3. 2A. Workout | Cross-Body Unilateral Angled Trap Shrug (Cable)
4. 2B. Workout | Unilateral Rocking Lat Row - Position 1 & 2 (Cable)
5. 3A. Workout | Alternating Incline Row with Isometrics (Cables)
6. 3B. Workout | Bilateral Reverse Flies - A Only (DBs)
7. 4A. Workout | Unilateral Bent Rows (DB + Bench)
8. 4B. Workout | Hammer-Grip, Open-to-Closed Unilateral Reverse Flies (Cable)
9. 5A. Workout | Unilateral Narrow Neutral-Grip Pull-Downs (Cable)
10. 5B. Workout | Rope Incline Face-Pulls (Cable + Rope)
11. 6. Finisher | Angled Wide-Grip Scapular Retractions (Cables)
12. 7. Antagonistic Finisher | Unilateral Serratus Anterior Upward Rotations (DB + Bench)
1. Week 6 - Day 2 Workout Summary PDF
2. 1. Warm Up | Bilateral Y-to-A Arcs (Cables)
3. 2. Workout | 3-to-1 Isometric Shrugs (Cables + Handles)
4. 3. Workout | Wide Overhand & Narrow Underhand Lat Pulls (Cable + Lat Pull Bar)
5. 4. Workout | Unilateral Abducted Trap Shrugs (Cable)
6. 5. Workout | Narrow Neutral-Grip Pull-Downs (Cable)
7. 6. Workout | Triple-Grip Sitting Rows (Cables)
8. 7. Finisher | Triple-Grip Contralateral Reverse Fly YTAs (Cables)
9. 8. Antagonistic Finisher | Unilateral Serratus Anterior Abductions - Dropset (Cable)
1. Week 7 Overview / Instructions
1. Week 7 - Day 1 Workout Summary PDF
2. 1. Warm Up | Unilateral Alternating Supinated Row + Face Pull Combo (Cable + Rope)
3. 2. Workout | Rotating Unilateral Lower Back Pull (Cables)
4. 3. Workout | Unilateral DB Pull-Overs (DB)
5. 4. Workout | Squatting Unilateral Row (Cable)
6. 5. Workout | Open-Grip, Open-to-Closed Stance Unilateral Reverse Flies (Cable)
7. 6. Workout | Unilateral Supported Incline Row (DB)
8. 7. Workout | Unilateral Contralateral Incline Face-Pull (Cable)
9. 8. Workout | Unilateral Leaning Trap Shrug (DB)
10. 9. Workout | Unilateral Incline Ys (DB + Bench)
11. 10. Finisher | Angled Wide-Grip Scapular Retractions - Unilateral (Cable)
12. 11. Antagonistic Finisher | Unilateral Hang Clean to Overhead Press Pop (DB)
1. Week 7 - Day 2 Workout Summary PDF
2. 1. Warm Up | Reverse Fly Circles (DB)
3. 2A. Workout | Contralateral High-Cable Pull-Aparts (Cables)
4. 2B. Workout | Angled Isolateral Loaded Lat Rows (Cable + Lat Pull Bar)
5. 3A. Workout | Wide-Grip Sitting Rows (Cables)
6. 3B. Workout | Hammer-Grip Contralateral Reverse Flies - T Only (Cables)
7. 4A. Workout | Incline Supported Preacher Row - Wide-to-Narrow Grip (Swiss Bar + Adj. Bench)
8. 4B. Workout | Upper-Back Fast-Twitch Hybrid Fly-Row (DB)
9. 5A. Workout | Bilateral Max-to-Max Trap Shrugs (Cables)
10. 5B. Workout | TRX Hanging Ys (TRX Bands or Similar)
11. 6. Finisher | Rotating "Steering Wheel" Plate Rows (Plate)
12. 7. Antagonistic Finisher | Bilateral Cross-Cable Clean to Overhead Press Combo (Cables)
1. Week 8 - Day 1 Workout Summary PDF
2. 1. Warm Up | Bilateral Retracted Arcs (Cables)
3. 2A. Workout | Triple-Grip Lat Pull Combo (Cable + Lat Pull Bar)
4. 2B. Workout | Sitting High Cable Ipsilateral Face-Pulls (Cables + Bench)
5. 3A. Workout | Over / Under Alternating Rope Row Combo (Cable + Rope)
6. 3B. Workout | Contralateral Archer Pulls (Cables)
7. 4A. Workout | Total Back Combo (Swiss Bar + Plates)
8. 4B. Workout | Upper-Back 3-Lever Series (Cables)
9. 5. Workout | Triple-Stance Angled Trap Shrug Combo (Cable)
10. 6. Workout | 0-45-90 Final-15 Trap Raises (Cable)
11. 7. Finisher | Lat Pull + Shoulder Protraction Combo (Cable + Lat Pull Bar)
12. 8. Antagonistic Finisher | Landmine Unilateral Pull & Press Combo (Barbell)
1. Week 8 - Day 2 Workout Summary PDF
2. 1. Warm Up | Bilateral Prone Retracted YTAs (DBs + Bench)
3. 2A. Workout | Rocking Pull-to-Row Combo (Cable + Bar Attachment)
4. 2B. Workout | Ipsilateral Hyperextending Hammer-Grip Lat Rows (Cables)
5. 3A. Workout | Triple-Grip Sitting Row Combo (Cables)
6. 3B. Workout | Triple-Grip Contralateral Reverse Flies - T Only (Cables)
7. 4A. Workout | Total Back Combo (Swiss Bar + Plates)
8. 4B. Finisher | Triple-Grip Ipsilateral Reverse Flies - Y Only (Cables)
9. 5. Workout | Alternating Supinated & Pronated Rotating Lat Pulls - Unilateral (Cable)
10. 6. Workout | Alternating Pause-Raises - Push-Up Position (DBs)
11. 7. Finisher | Bilateral Retracted Arcs (Cables)
12. 8. Antagonistic Finisher | Bodyweight Serratus Anterior Combo - Protraction & Abduction (Bodyweight)

About this course

$149.00
204 lessons
4.5 hours of video content

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No Longer Supported (Old Version)

Course curriculum

WELCOME (Start Here)

Supplement Instructions, Recommendations & Discount Promo

Additional Instructions & Resources

Week 1 - Monday Workout (Baseline)

Week 1 - Thursday Workout (Baseline)

Week 2 - Monday Workout (Pyramid Sets)

Week 2 - Thursday Workout (Delorme Sets)

Week 3 - Monday Workout (Progressive Overloading)

Week 3 - Thursday Workout (1:4 Eccentric Loading)

Week 4 - Monday Workout (Cables Only)

Week 4 - Thursday Workout (Free Weights Only)

Week 5 - Shock Week ⚡ Monday Workout (Power-4 Sets)

Week 5 - Shock Week ⚡ Thursday Workout (Triple-Failure Sets)

Week 6 - Monday Workout (Inverted Supersets)

Week 6 - Thursday Workout (Dropsets)

Week 7 Instructions (Read This First!)

Week 7 - Monday or Thursday Workout (Unilateral)

Week 7 - Monday or Thursday Workout (Bilateral)

Week 8 - Monday Workout (Combo Week)

Week 8 - Thursday Workout (Combo Week)

About this course

Discover your potential, starting today