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Course curriculum

1. Program Overview (Organization, General Tips, Disclaimer, Terminology)
2. 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. 1. Warm Up | Bilateral Retracted Arcs (Cables)
2. 2A. Workout | Wide-Grip Overhand Lat Pull (Cable + Lat Pull Bar)
3. 2B. Workout | 2-DB Pull-Overs (DB)
4. 3A. Workout | Narrow-Grip Sitting Rows (Cables)
5. 3B. Workout | YTA Reverse Flies - T Only (DB)
6. 4A. Workout | Unilateral Incline Row (Cable)
7. 4B. Workout | 0-45-90 Final-15 Trap Raises (Cable)
8. 5A. Workout | 3-to-1 Farmer Carries (DB)
9. 5B. Workout | Bilateral Supinated Ext. Rot. (Cables)
10. 6. Finisher | Modified Archer Pull-ups (Pull-up Bar)
11. 7. Antagonistic Finisher | Unilateral Triple-Stance Serratus Anterior Protractions (Cable)
1. 1. Warm Up | Reverse Fly Circles (DB)
2. 2A. Workout | Narrow Neutral-Grip Pull-Downs (Cable)
3. 2B. Workout | Angled Isolateral Loaded Lat Rows (Cable + Lat Pull Bar)
4. 3A. Workout | Unilateral Bent Rows (DB + Bench) + Proper Row Form
5. 3B. Workout | Closed-Grip, Closed-to-Open Stance Unilateral Reverse Flies (Cable)
6. 4A. Workout | Incline Supported Preacher Row - Wide Grip (Swiss Bar + Adj. Bench)
7. 4B. Workout | Incline Y's (Cable)
8. 5A. Workout | Unilateral Depressed Max-to-Max Trap Shrug (Cable)
9. 5B. Workout | Unilateral Contralateral Incline Face-Pull (Cable)
10. 6. Finisher | Staggered Half-Neutral Pull-up (Pull-up Bar + Rack)
11. 7. (Optional) Antagonistic Finisher | Unilateral Supine Triple-Stance Serratus Anterior Protractions (DB)
1. 1. Warm Up | Bilateral Prone Retracted Arcs (DB)
2. 2A. Workout | Unilateral Leaning Trap Shrug (DB)
3. 2B. Workout | Unilateral YTA Reverse Flies - Y Only (DB)
4. 3A. Workout | Alternating Incline Row with Isometrics (Cables)
5. 3B. Workout | Upper-Back Fast-Twitch Hybrid Fly-Row (DB)
6. 4A. Workout | Mid-Grip Sitting Rows (Cables)
7. 4B. Workout | Closed-Grip Contralateral Reverse Flies - T Only (Cable)
8. 5A. Workout | Rotating Unilateral Lower Back Pull (Cables)
9. 5B. Workout | Unilateral Rocking Lat Row - Position 1 & 2 (Cable)
10. 6. Finisher | Triple-Point Steering Wheel Bent Rows (Plate)
11. 7. Antagonistic Finisher | Landmine Unilateral Pull & Press Combo (Barbell)
1. 1. Warm Up | Bilateral Retracted Y-to-A Arcs (Cables)
2. 2A. Workout | Cross-Body Unilateral Trap Shrugs (Cable)
3. 2B. Workout | 0-45-90 Final-15 Trap Raises (Cable)
4. 3A. Workout | Unilateral Supported Incline Row (DB)
5. 3B. Workout | Unilateral Archer Pulls - Standard & Rotating (Cable)
6. 4A. Workout | Squatting Unilateral Upright Row (Cable)
7. 4B. Workout | Hammer-Grip, Closed-to-Open Stance Unilateral Reverse Flies (Cable)
8. 5A. Workout | Narrow-Grip Overhand & Underhand Lat Pull Combo (Cable + Lat Pull Bar)
9. 5B. Workout | Ipsilateral Hyperextended Lat Rows (Cables)
10. 6. Finisher | Total Back Combo (Swiss Bar + Plates)
11. 7. Antagonistic Finisher | Bilateral Supine Serratus Anterior Protractions (Bench + DB)
1. 1. Warm Up | Prone Retracted Y-to-A Arcs (DB + Bench)
2. 2A. Workout | Triple-Grip Lat Pull (Cable + Lat Pull Bar)
3. 2B. Workout | Sitting High Cable Ipsilateral Face-Pulls (Cables + Bench)
4. 3A. Workout | Wide-Grip Sitting Rows (Cables)
5. 3B. Workout | Over / Under Alternating Rope Rows (Cable + Rope)
6. 4A. Workout | Unilateral Incline Row (Cable)
7. 4B. Workout | Isolateral Over-Shoulder Plate Throws (Plate)
8. 5A. Workout | Abducted Unilateral Trap Shrugs (Cable)
9. 5B. Workout | Incline Ys - Supine Variation (Cable)
10. 6. Finisher | Open-Grip Ipsilateral Reverse Fly YTAs (Cables)
11. 7. Antagonistic Finisher | Pushup Plus Combo
1. 1. Warm Up | Alternating Supinated Row & Face-Pull Combo (Cable + Rope)
2. 2A. Workout | Contralateral High-Cable Pull-Aparts (Cables)
3. 2B. Workout | Angled Wide-Grip Scapular Retractions (Cables)
4. 3A. Workout | Unilateral Bent Rows (DB + Bench)
5. 3B. Workout | Open-Grip, Closed-to-Open Stance Unilateral Reverse Flies (Cable)
6. 4A. Workout | Incline Supported Preacher Row - Narrow Grip (Swiss Bar + Adj. Bench))
7. 4B. Workout | Incline Ys with Retractions (DB + Adj. Bench)
8. 5A. Workout | Rotating Angled Unilateral Trap Shrug (Cable)
9. 5B. Workout | Hang Pulls (DB)
10. 6. Finisher | YTA Reverse Flies (DB)
11. 7. Antagonistic Finisher | Lat Pull + Scapular Protraction Combo (Cable + Lat Pull Bar)
1. 1. Warm Up | Bilateral Retracted Arcs (Cable)
2. 2A. Workout | Bilateral Alternating Depressed Max-to-Max Trap Shrugs (Cables)
3. 2B. Workout | Incline Ys - Supine Ipsilateral (Cable)
4. 3A. Workout | Alternating Incline Row with Isometrics (Cables)
5. 3B. Workout | Incline Ipsilateral Face-Pulls (Cable)
6. 4A. Workout | Triple-Grip Sitting Rows (Cables)
7. 4B. Workout | Hammer-Grip Contralateral Reverse Flies - T Only (Cables)
8. 5A. Workout | Narrow Neutral-Grip Pull-Downs (Cable)
9. 5B. Workout | Hammer-Grip Contralateral Reverse Flies - A Only (Cables)
10. 6. Finisher | Rocking Pull-to-Row Combo (Cable + Bar Attachment)
11. 7. (Optional) Antagonistic Finisher | Unilateral Triple-Stance Serratus Anterior Protractions (Cable)
1. 1. Warm Up | Reverse Fly Circles (DB)
2. 2A. Workout | 3-to-1 Farmer Carries (DB)
3. 2B. Workout | TRX Hanging Ys (TRX Bands or Similar)
4. 3A. Workout | Unilateral Supported Incline Row (DB)
5. 3B. Workout | Unilateral Incline Fast-Twitch Hybrid Fly-Row (DB)
6. 4A. Workout | Hanging Bat Pull-Ups (Rings or Pull-Up Bar)
7. 4B. Workout | YTA Reverse Flies - T Only (DB)
8. 5A. Workout | Around-the-Clock Pull-Ups (Pull-up Bar)
9. 5B. Workout | 2-DB Pull-Overs (DB)
10. 6. Finisher | Triple-Point Steering Wheel Rows (Plate)
11. 7. Antagonistic Finisher | Landmine Pull & Press Combo (Barbell)
1. 1. Warm Up | Prone Retracted Y-to-A Arcs (DB + Bench)
2. 2A. Workout | Wide-Grip Overhand Lat Pull (Cable + Lat Pull Bar)
3. 2B. Workout | Angled Isolateral Loaded Lat Pulls (Cable + Lat Pull Bar)
4. 3A. Workout | Narrow-Grip Sitting Rows (Cables)
5. 3B. Workout | Open-Grip Ipsilateral Reverse Flies - T Only (Cables)
6. 4A. Workout | Unilateral Incline Row (Cable)
7. 4B. Workout | 0-45-90 Final-15 Trap Raises (Cable)
8. 5A. Workout | Unilateral Depressed Trap Shrug (Cable)
9. 5B. Workout | Unilateral Archer Pulls - Standard & Rotating (Cable)
10. 6. Finisher | Alternating Pause-Raises - Planked or Kneeling (DB)
11. 7. Antagonistic Finisher | Unilateral Triple-Stance Serratus Anterior Protractions - Free Weight Version (DB)
1. Exercise-Science Principle | Triple-Failure Dropsets (Progressive Isolation)
2. 1. Warm Up | Bilateral Prone Retracted Arcs (DB + Bench)
3. 2A. Workout | Explosive Alternating Angled Lat Pulls (Cables) - READ THE SPECIAL INSTRUCTIONS!!
4. 2B. Workout | Narrow-Grip Underhand Lat Pull (Cable + Lat Pull Bar)
5. 2C. Workout | Ipsilateral Hyperextended Lat Rows (Cables)
6. 3A. Workout | Standing Bent Row - Position 2 (Swiss Bar) - READ THE SPECIAL INSTRUCTIONS!!
7. 3B. Workout | Ipsilateral Archer Pulls (Cables)
8. 3C. Workout | Open-Grip Contralateral Reverse Flies - T Only (Cable)
9. 4A. Workout | Hang Pulls (DB)
10. 4B. Workout | Upper-Back Fast-Twitch Hybrid Fly-Row (DB)
11. 4C. Workout | Incline Ys - Supine Variation (Cable)
12. 5. Finisher | Unilateral Retracted YTAs (DB + Bench)
13. 6. Antagonistic Finisher | Pushup Plus Combo
1. 1. Warm Up | Prone Alternating Supinated Row + Face Pull Combo (DB)
2. 2A. Workout | Cross-Body Unilateral Angled Trap Shrug (Cable)
3. 2B. Workout | Unilateral Rocking Lat Row - Position 1 & 2 (Cable)
4. 3A. Workout | Alternating Incline Row with Isometrics (Cables)
5. 3B. Workout | Bilateral Reverse Flies - A Only (Cables)
6. 4A. Workout | Unilateral Bent Rows (DB + Bench)
7. 4B. Workout | Hammer-Grip, Open-to-Closed Unilateral Reverse Flies (Cable)
8. 5A. Workout | Unilateral Narrow-Grip Pull-Downs (Cable)
9. 5B. Workout | Incline Rope Face-Pulls (Cables)
10. 6. Finisher | Angled Wide-Grip Scapular Retractions (Cables)
11. 7. Antagonistic Finisher | Bilateral Serratus Anterior Protractions (DB)
1. 1. Warm Up | Bilateral Y-to-A Arcs (Cables)
2. 2. Workout | 3-to-1 Farmer Carries (DB)
3. 3. Workout | Wide & Narrow Overhand Lat Pull (Cable + Lat Pull Bar)
4. 4. Workout | Unilateral Abducted Trap Shrugs (Cable)
5. 5. Workout | Narrow Neutral-Grip Pull-Downs (Cable)
6. 6. Workout | Triple-Grip Sitting Rows (Cables)
7. 7. Finisher | Triple-Grip Contralateral Reverse Fly YTAs (Cables)
8. 8. Antagonistic Finisher | Triple-Stance Unilateral Serratus Anterior Protractions (Cable)
1. Week 7 Overview / Instructions
1. 1. Warm Up | Unilateral Alternating Supinated Row + Face Pull Combo (Cable + Rope)
2. 2. Workout | Rotating Unilateral Lower Back Pull (Cables)
3. 3. Workout | Unilateral DB Pull-Overs (DB)
4. 4. Workout | Squatting Unilateral Upright Row (Cable)
5. 5. Workout | Open-Grip, Open-to-Closed Stance Unilateral Reverse Flies (Cable)
6. 6. Workout | Unilateral Supported Incline Row (DB)
7. 7. Workout | Unilateral Incline Ys (DB + Bench)
8. 8. Workout | Unilateral Leaning Trap Shrug (DB)
9. 9. Finisher | Triple Point Neutral Unilateral E.R. (Cable)
10. 7. (Optional) Antagonistic Finisher | Unilateral Clean to Overhead Press "Pop" (DB)
1. 1. Warm Up | Reverse Fly Circles (DB)
2. 2A. Workout | Contralateral High-Cable Pull-Aparts (Cables)
3. 2B. Workout | Angled Isolateral Loaded Lat Pulls (Cable + Lat Pull Bar)
4. 3A. Workout | Wide-Grip Sitting Rows (Cables)
5. 3B. Workout | Hammer-Grip Contralateral Reverse Flies - T Only (Cables)
6. 4A. Workout | Incline Supported Preacher Row - Wide-to-Narrow Grip (Swiss Bar + Adj. Bench)
7. 4B. Workout | Upper-Back Fast-Twitch Hybrid Fly-Row (DB)
8. 5A. Workout | Bilateral Trap Shrugs (Cables)
9. 5B. Workout | TRX Hanging Ys (TRX Bands or Similar)
10. 6. Finisher | Triple-Point Steering Wheel Rows (Plate)
11. 7. Antagonistic Finisher | Bilateral Supine Serratus Anterior Protractions (Bench + DB)
1. 1. Warm Up | Bilateral Prone Retracted Arcs (DB + Bench)
2. 2A. Workout | Triple-Grip Lat Pull Combo (Cable + Lat Pull Bar) (shoulder pain)
3. 2B. Workout | Sitting High Cable Ipsilateral Face-Pulls (Cables + Bench)
4. 3A. Workout | Over / Under Alternating Rope Row Combo (Cable + Rope)
5. 3B. Workout | Contralateral Archer Pulls (Cables)
6. 4A. Workout | Total Back Combo (Swiss Bar + Plates)
7. 4B. Workout | Isolateral Over-Shoulder Plate Throws (Plate)
8. 5. Workout | Triple-Stance Angled Trap Shrug Combo (Cable)
9. 6. Workout | 0-45-90 Final-15 Trap Raises (Cable)
10. 7. Finisher | Lat Pull +Shoulder Protraction Combo
11. 8. Antagonistic Finisher | Landmine Unilateral Pull & Press Combo (Barbell)
1. 1. Warm Up | Bilateral Reverse Fly YTAs (DB)
2. 2A. Workout | Rocking Pull-to-Row Combo (Cable + Bar Attachment)
3. 2B. Workout | Ipsilateral Hyperextended Lat Rows (Cables)
4. 3A. Workout | Triple-Grip Sitting Row Combo (Cables)
5. 3B. Workout | Triple-Grip Contralateral Reverse Flies - T Only (Cables)
6. 4A. Workout | Total Back Combo (Swiss Bar + Plates)
7. 4B. Finisher | Triple-Grip Ipsilateral Reverse Flies - Y Only (Cables)
8. 5. Workout | Rotating Unilateral Lower Back Pull (Cable)
9. 6. Workout | Alternating Pause-Raises - Planked or Kneeling (DB)
10. 7. Finisher | Bilateral Retracted Arcs (Cables)
11. 8. Antagonistic Finisher | Triple-Stance Unilateral Serratus Anterior Protractions - Free Weight Version (DB)

About this course

$99.00
186 lessons
4 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

Week 1 - Thursday Workout

Week 2 - Pyramid & Delorme - Monday Workout

Week 2 - Thursday Workout

Week 3 - Monday Workout

Week 3 - Thursday Workout

Week 4 - Cable vs Free Weight Split - Monday Workout (Cables)

Week 4 - Thursday Workout (All Free Weights)

Week 5 - Shock Week ⚡Monday Workout (Heavyweight Blast)

Week 5 - Thursday Workout- Death by Dropsets (Triple Failure)

Week 6 - Inverted Supersets & Dropsets - Monday Workout

Week 6 - Thursday Workout (Dropsets)

Week 7 (Unilateral vs Bilateral)

Week 7 - Unilateral (Monday or Thursday)

Week 7 - Bilateral (Monday or Thursday)

Week 8 (End Game - Combo Frenzy) - Monday Workout

Week 8 - Thursday Workout

About this course

Discover your potential, starting today