Dr. Gains

1. Warm Up | Upright DB Circles - Forwards & Backwards (DBs)

2A. Workout | Incline Supported Preacher Row (Swiss Bar + Incl. Bench)

2B. Workout | Decline Press - Overhand & Underhand (Preacher Bar + Plates + Decl. Bench)

2C. Workout | Around-the-Clock Pull-Ups (Pull-up Bar)

2D. Workout | Incline Press - Underhand (Preacher Bar + Plates + Incl. Bench)

2E. Workout | Unilateral Bent Rows (DB + Bench)

2F. Workout | Unilateral DB Press (DB + Bench)

3A. Back Finisher | Prone YTA Reverse Flies (DBs + Bench)

3B. Chest Finisher | Supine ATY Flys (DBs + Bench)

Rest Day Instructions & Important Notes

1. Warm Up | Inclined Abducted E.R. with Punch Up (Plates + Adj. Bench)

2A. Workout | Contralateral Cross-Cable Extensions - Isolation Variation (Cables)

2B. Workout | Incline Wide Supinated Bicep Curl (DBs + Incl. Bench)

2C. Workout | Rotating Lateral Tricep Extensions - Tucked Variation (Cable + Rope)

2D. Workout | Mid-Cable Hammer Rope Curls (Cable + Rope)

2E. Workout | Decline Skull-Crushers (Preacher Bar + Decl. Bench)

2F. Workout | Hybrid Iso-Supination Curls (DB + Resistance Band)

3A. Triceps Finisher | Bent-to-Straight 2-Phase Low-Cable Tricep Extensions - Unilateral

3B. Biceps Finisher | Inverted Zottman - Alternating Pronated & Supinated Curls - Unilateral (Cable + Handle)

4. Forearm Finisher | Kneeling Supported Forearm Flexor Combo - Hyperextended Position (Cable + Incl. Bench)

1. Warm Up | Serratus Anterior Upward Rotations - Bodyweight Version (Box or Bench)

2A. Workout | Stiff-Leg Inverted Crunches (Bodyweight + Optional Bench)

2B. Workout | Supine Hip-Drop Full ROM PPT (Bench + Bodyweight)

2C. Workout | Prone APT (Bodyweight + Bench)

2D. Workout | Total Oblique Elevated Side-Dips (Bodyweight)

2E. Workout | Jefferson Curls (Barbell + Optional Plates)

2F. Workout | Landmine Stiff-Arm Oblique Twists (Barbell + Plates)

3. Total Core Finisher | Diagonal Elbow-to-Knee Crunches with Hip Flexion (Cable)

1. Warm Up | Jump Rope - Standard (Bodyweight + Rope)

2A. Workout | Incline Pronated Lateral Raise (DBs + Incl. Bench)

2B. Workout | Deficit Bulgarian Split Squat (DBs + Bench or Similar)

2C. Workout | Hybrid Anterior Press-Raises - Alternating Incline Variation (DBs + Incl. Bench)

2D. Workout | Nordic Leg Curls - Full ROM Negatives (Bodyweight)

2E. Workout | "True" Lateral Plane Raises (DBs)

2F. Workout | Sissy Squat (Bodyweight)

2G. Workout | Prone DB Face-Pulls (DBs + Bench)

2H. Workout | Isolateral Side-to-Side Sumo Squat (Barbell + Plates)

3A. Shoulder Finisher | Kamalu Total Shoulder Combo (DBs)

3B. Leg Finisher | Back Squat Partial ROM Combo (Barbell + Plates)

4. Calf Finisher | Straight-Knee Jump Rope (Jump Rope)

Cardio Instructions, Recommendations & Important Notes

1. Warm Up | Can-Opener Progression (Plate)

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

2B. Workout | Standing Incline "Up & In" Press (Cables)

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

3B. Workout | Chest Press Twists (Cables + Bench)

4A. Workout | Unilateral Reverse Flys - Closed & Open Stance (Cables)

4B. Workout | Unilateral Rotating Hybrid Fly-Press - Middle (Cable)

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

5B. Workout | Midline-Crossing Inner Chest Press - Lower (Cable)

6. Combo Finisher | Landmine Pull & Press Combo - Unilateral (Barbell + Plates)

1. Warm Up | Cross Body Arm Swings (Bodyweight)

2A. Workout | 4-in-1 Bicep Curls - Unilateral (Cable + Handle)

2B. Workout | Lateral Low-Cable Overhead Single-Rope Tricep Extensions - Unilateral (Cable + Rope)

3A. Workout | Incline Hammer Curl (DBs + Incl. Bench)

3B. Workout | Incline Hammer Tricep Kickbacks (DBs + Incl. Bench)

4A. Workout | Supinating Low-Cable Rope Curls (Cable + Rope)

4B. Workout | Low-Cable Overhead Rope Tricep Extensions (Cable + Rope)

5A. Biceps Finisher | Kamalu Curls - Unilateral (Cable)

5B. Triceps Finisher | Behind-the-Back Tricep Pushdowns - Unilateral (Cable)

6A. Total Forearm Finisher | Head Bangers (Pull-Up Bar)

6B. Total Forearm Finisher | Plate Pinches - Swinging (Plates)

Rest Day Instructions & Important Notes

1. Warm Up | Plank Plus (Bodyweight)

2A. Workout | Stability "Flywheel" Rotational Oblique Twists (Cable + Stability Ball)

2B. Workout | Alternating Steppers & Isometric Crunch Combo (Cables)

3A. Workout | Twisting Stability Type 2 Lumbar Extensions (Stability Ball + Optional Weight)

3B. Workout | Standing Diagonal Curl-Down (Cable)

4A. Workout | Stability APT (Bodyweight + Stability Ball)

4B. Workout | Hyperextending Ball Crunches - Arm Bar & Behind-the-Head (Stability Ball + DB)

6. Finisher | Hollow Body Rockers - Straight-Knee (Bodyweight)

1. Warm Up | Push-Up Plyo Pops (Bodyweight)

2A. Workout | 4-Point Leg Press Combo (Leg Press)

2B. Workout | Wide Neutral-Grip Upright Rows (Cables)

3A. Workout | Sitting Max Contraction Single-Leg Curl Combo - Unilateral (Cable)

3B. Workout | Tucked Rear Delt Extensions - Unilateral (Cable)

4A. Workout | Kamalu VMO-to-VLO Combo (Cable)

4B. Workout | Retracted Overhead Press - Kneeling Partial & Full ROM (Cable)

5A. Workout | Hybrid Isolateral Side-Squat with Hip Adduction (Cable + DB)

5B. Workout | Sitting High Cable Ipsilateral Face-Pulls (Cables + Bench)

6A. Leg Finisher | Classic Deadlift - Full ROM (Hex Bar or DBs)

6B. Shoulder Finisher | Side-Hug to Supinated Press Combo - Descending Pyramid (Cables)

Cardio Instructions, Recommendations & Important Notes

1. Warm Up | Alternating Supinated Row & Face-Pull Combo (Cable + Rope)

2A. Workout | 4:1 Eccentric Bench Press - Overhand & Underhand (Preacher Bar + Plates + Bench)

2B. Workout | 4:1 Eccentric Contralateral High-Cable Pull-Aparts (Cables + Bench)

3A. Workout | Eccentric-Overload Angled Decline Press (DB + Decl. Bench)

3B. Workout | Eccentric-Overload Cross-Body Trap Shrugs (Cable)

4A. Workout | Eccentric-Overload Angled Up & In Press (DB + Incl. Bench)

4B. Workout | Eccentric-Overload Rotating Cross-Body Lower Back Pull (Cable)

5A. Workout | 4:1 Eccentric-Loaded Hybrid Push Press (Cables)

5B. Workout | 4:1 Eccentric Triple-Grip Sitting Rows (Cable + Bench)

6. Combo Finisher | Lat Pull + Protracting Press Combo (Cable + Lat Pull Bar)

1. Warm Up | Triple Point Plate Rows (Plate)

2A. Workout | Eccentric-Overload Supported External Hammer Curl (DB + Incl. Bench)

2B. Workout | Eccentric-Overload Straight Tricep Extensions (Cable + Wedge or Single Rope)

3A. Workout | Eccentric-Overload Spider Curls - Partial ROM (DB + Incl. Bench)

3B. Workout | Eccentric-Overload Supinated 90° Tricep Extensions (Cable)

4A. Workout | Eccentric-Overload "Fingerless" Pronated Reverse Curls (Cable + Gains Gauntlet)

4B. Workout | Eccentric-Overload Single-Arm Triceps Ground Dips (Bodyweight)

5. Combo Finisher | 4:1 Kamalu Compound Biceps & Triceps Combo (DBs)

6. Forearm Finisher | Eccentric-Overload Kneeling Supported Wrist Flexion (Cable + Incl. Bench)

7. Forearm Finisher | Dead Hangs - Pronated Wide-Grip (Pull-Up Bar)

1. Warm Up | Planked Barbell Rollers (Barbell + Plates)

2A. Workout | 4:1 Kneeling Overhead Side Crunches (Cable)

2B. Workout | Eccentric-Only Standing Oblique Rollouts (Bodyweight + TRX or Similar)

3A. Workout | Eccentric-Overloaded Incline Stiff-Arm Crunches (Cable + Inc. Bench)

3B. Workout | Eccentric-Only Jefferson Curls (Barbell + Optional Plates)

4A. Workout | Eccentric-Only Stability Hip-Drop PPT (Stability Ball + Bodyweight)

4B. Workout | Eccentric-Only Stability APT (Stability Ball + Bodyweight)

5A. Workout | Eccentric-Overload Triple-Stance Serratus Anterior Protractions - Unilateral (Cable)

5B. Finisher | 4:1 Incline Hybrid Crunch Rotations (Cable + Incl. Bench)

Rest Day Instructions & Important Notes

1. Warm Up | Full Snatch - Single-DB Version (DB)

2A. Workout | Eccentric-Overload Single-Leg Press - Low-Plate Variation (Leg Press)

2B. Workout | Eccentric-Overload Cross-Body Side-Huggers (Cable)

3A. Workout | Eccentric-Overload Sitting Single-Leg Curl Combo (Leg Curl Machine)

3B. Workout | 4:½ Fast-Twitch Bent-Arm Lateral Raise (DBs)

4A. Workout | Eccentric-Overload Single-Leg Press - High-Plate Variation (Leg Press)

4B. Workout | Eccentric-Overload Shoulder-to-Shoulder Arc Press (DB)

5A. Workout | Eccentric-Overload Sitting Hip External Rotation (Machine)

5B. Combo Finisher | 4:1 Hang Clean / Overhead Press / Eccentric Parallel Front Squat - Triple Combo (DBs + Bench)

6. Calf Finisher | Eccentric-Overload Straight-Leg Calf Raises - Rotating Combo (Stair or Bench)

Cardio Instructions, Recommendations & Important Notes

1. Warm Up | Through, Up & Out (Bench)

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

2B. Workout | Alternating Isometric Upper Fly (Cables)

3A. Workout | Incline Row - Narrow & Wide-Grip (Cables)

3B. Workout | Step-Back Lower Fly (Cables)

4A. Workout | Squatting Unilateral Row (Cable)

4B. Workout | Landmine Midline-Crossing Fly (Barbell + Plates)

5A. Workout | Trap Shrug Combo - Unilateral (Cable)

5B. Workout | Single-DB Pull-Overs (DB + Bench)

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

6B. Chest Finisher | Fast-Twitch Rotating Pushup Pops (Bosu Ball)

1. Warm Up | Contralateral Incline Face-Pulls (Cables)

2A. Workout | Kneeling Narrow-Grip Crunched Tricep Extensions (Cable + Handles)

2B. Workout | Forward-to-Lateral Rotating Curls - Supinated (Cable + Handle)

3A. Workout | Behind-the-Back Tricep Pushdowns - Twisting Variation - Bilateral (Cable + Lat Pull Bar)

3B. Workout | Leaning Hammer 21s with Rep Partials (DBs)

4A. Workout | Rotating Lateral Tricep Extensions - Compound Variation (Cable + Rope)

4B. Workout | Bicep Peak Max-Extension Curls - Unilateral (Cable + Incl. Bench + Gains Gauntlet or Handle)

5A. Triceps Finisher | Ground-Stop DB Skull-Crushers - Triple-Grip Combo (DBs)

5B. Biceps Finisher | Iso-Supination DB Side-Swings (DBs)

6A. Forearm Extensor Finisher | Pronated Reverse Preacher Curls - Narrow Grip (Preacher Bar + Plates)

6B. Forearm Flexor Finisher | High-Cable Concentration Wrist Flexion + AD-duction (Cable + Handle)

1. Warm Up | Side-Planked Scapular Abductions (Bodyweight)

2A. Workout | Weighted Hanging Supported Full PPT (Pull-Up Bar + Barbell)

2B. Workout | Roman Type 2 Lumbar Extensions (Roman Chair + Optional Weight)

3A. Workout | TRUE Kneeling Curl-Downs (Cable + 2 Handles)

3B. Workout | Walking Low-Cable Oblique Side Bends (Cable)

4A. Workout | Standing Ab Rollout (Straps)

4B. Workout | Supine Counter-Weighted Diagonal Leg Raises (DB + Bodyweight)

5A. Ab Finisher | Triple Failure Roll-Ups (Bodyweight)

5B. Spine Finisher | Jefferson Curls (Barbell + Optional Plates)

1. Warm Up | Farmer's Carry (DBs)

2A. Workout | Backwards Drag (Sled or Cable)

2B. Workout | Archer Pulls - Standard & Rotating Variations - Unilateral (Cable)

3A. Workout | Deep Partial ROM Classic Deadlift (Hex Bar + Plates)

3B. Workout | "Rocking" Lateral Raises - Positions 1, 2 & 3 - Unilateral (Cable)

4A. Workout | Isolateral Side-to-Side Sumo Squat (Barbell + Plates)

4B. Workout | Incline Y’s with Retractions (DBs + Incl. Bench)

5A. Workout | Back Squat with Isometric Abduction & Ext. Rot. (Barbell + Plates + Resistance Band)

5B. Workout | Standing Rotating Overhead Press - Unilateral (DB)

6A. Leg Finisher | Stiff-Leg Good Morning to Reverse Lunge Combo (DBs)

6B. Shoulder Finisher | Triple Point Neutral & Abducted Ext. Rot. Walker Combo - Unilateral (Cable)

Rest Day Instructions & Important Notes

1A. Warm Up | Supine Arcs (DBs + Bench)

1B. Warm Up | Prone Retracted Arcs (DBs + Bench)

2A. Workout | Step-Back Squeezes (Cables)

2B. Workout | Triple-Grip Contralateral Reverse Flies - T Only (Cables)

3A. Workout | Triple Stance Decline Press - Unilateral (Cable)

3B. Workout | 0-45-90 Final-15 Trap Raises (Cable)

4A. Workout | Incline DB Press - Standard-to-Squeeze Combo (DBs + Inc. Bench)

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

5A. Workout | Super Isolateral Pushup Fly (Cable + Bodyweight)

5B. Workout | Ipsilateral Y-to-A Arcs (Cables)

6A. Chest Finisher | Fast-Twitch Press Punches (Cables)

6B. Back Finisher | Fast-Twitch Side-to-Side Lat Pulls (Cables)

1. Warm Up | Alternating Low-Pull & Face-Pull Combo (DBs + Optional Bench)

2A. Workout | Iso-Supination Curls (Adj. DB or DB + Resistance Band)

2B. Workout | Incline Pronated Tricep Kickbacks (DB + Incl. Bench)

3A. Workout | Hyperextended 1st Half Hammer Curls (Cable)

3B. Workout | Leaning Shoulder Hyperextensions (Cable + Optional Rope)

4A. Workout | Abducted Supinating High-Cable Bicep Curls - Eccentric-Loaded Unilateral (Cable + Handle)

4B. Workout | Forward-Leaning "Overhead" Hammer Tricep Extensions (Cable + Rope)

5A. Bicep Finisher | Alternating Drag & Standard Preacher Curl Combo (Cable + Bar Attachment)

5B. Triceps Finisher | Contralateral Cross-Cable Tricep Extensions - Compound Variation (Cables)

6A. Forearm Flexor Finisher | Sitting Concentration Forearm Flexor Combo (DB + Bench)

6B. Forearm Extensor Finisher | Static Forearm Extensions + Hyperextensions w/ AB-duction (Cable + Handle)

Cardio Instructions, Recommendations & Important Notes

1. Warm Up | Push-Up Plus Combo (Bodyweight + DBs)

2A. Workout | Standing DB Side-Bends (DB)

2B. Workout | Diagonal Arm-Bar Weighted Sit-Ups (DB)

3A. Workout | Landmine Stiff-Arm Oblique Twists (Barbell + Plates)

3B. Workout | Jackknife Crunches (Bodyweight)

4A. Workout | Total Oblique Elevated Side-Dips (Bodyweight + Bench)

4B. Workout | Prone APT - Straight-Knee (Bench + Bodyweight)

5. Oblique Finisher | Pivoting Rotational Oblique Twists - Combo Variation (Cable)

6. Ab Finisher | Sliding 3-Part Lower Abs & Hip Flexor Progression (Sliders or Rower or TRX)

1. Warm Up | Cross-Cable Clean to Overhead Press (Cables)

2A. Workout | Rope Upright Rows - Bilateral (Cable + Rope)

2B. Workout | Stability Hip Thrusts + Ext. Rot. Combo (Stability Ball + Resistance Band)

3A. Workout | Adjustable Landmine Shoulder Presses - Unilateral (Barbell + Plates)

3B. Workout | Kang Squat (Barbell + Plates)

4A. Workout | Contralateral High-Cable Pull-Aparts - Wide Variation (Cables + Bench)

4B. Workout | Standing Cross-Over Combo Hip Adductions (Cable)

5A. Shoulder Finisher | Kamalu Total Shoulder Combo (DBs)

5B. Leg Finisher | Forwards Sled Push (Sled + Plates)

6. Calf Finisher | Sitting Bent-Knee Calf Raises (Machine or Barbell +Bench)

[Optional] Technique Overview | Triple-Failure Drop-Sets 🔥🔥🔥 (Lever & Fulcrum + Progressive Isolation)

1. Warm Up | Upright DB Circles - Forwards & Backwards (DBs)

2A. Workout | Rocking Pull-to-Row Combo (Cable + Bar Attachment) - READ THE SPECIAL INSTRUCTIONS!!

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)

Rest Day Instructions & Important Notes

1. Warm Up | Inclined Abducted E.R. with Punch Up (Plates + Adj. Bench)

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 | Serratus Anterior Upward Rotations - Bodyweight Version (Box or Bench)

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 | Rotational Force Squats (Cable)

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)

Cardio Instructions, Recommendations & Important Notes

1. Warm Up | Can-Opener Progression (Plate)

2A. Workout | Midline-Crossing Alternating Squeeze-Press - Shortened Partials (Cables)

2B. Workout | Narrow-Grip Sitting Rows - Shortened Partials (Cable + Bench)

3A. Workout | Underhand Incline Press - Lengthened Partials (Preacher Bar + Plates)

3B. Workout | Wide-Grip Lat Pulls - Shortened Partials (Cable + Lat Pull Bar)

4A. Workout | Decline Press - Lengthened Partials (Preacher Bar)

4B. Workout | Hang Pulls (DBs)

5A. Workout | Supine T-Fly - Lengthened Partials (DBs + Bench)

5B. Workout | Prone Reverse T-Flys - Shortened Partials (DBs + Bench)

6. Combo Finisher | Partial Front Lever Scapular Retractions (Pull-up Bar).mov

1. Warm Up | Battle Rope 3-Tiered Progression (Battle Rope)

2A. Workout | Leaning Tricep Hyperextensions - Shortened Partials (Cable + Optional Rope)

2B. Workout | Angled Hammer Curl - Shortened Partials (Cable)

3A. Workout | Bent Low-Cable Tricep Extensions - Lengthened Partials (Cable)

3B. Workout | Biceps Peak Max-Extension Curls - Lengthened Partials (Cable + Incl. Bench + Gains Gauntlet or Handle)

4A. Workout | Supinated 90° Tricep Extensions - Shortened Partials (Cable)

4B. Workout | Incline Hammer Curls - Lengthened Partials with Isometric Supination (DBs + Incl. Bench)

5A. Triceps Finisher | Kneeling Narrow-Grip Crunched Tricep Extensions - Lengthened Partials (Cable + Handles)

5B. Biceps Finisher | Zottman Curls - Shortened Partials (DBs)

6A. Forearm Finisher | Sitting Hyperextended Finger-Rolls - Lengthened Partials (DB + Bench)

6B. Forearm Finisher | Dead Hangs - Isometric L-Sit Version (Pull-Up Bar)

1. Warm Up | Serratus Anterior Upward Rotation Partials - Simplified Bodyweight Version (Box or Bench)

2A. Workout | Hanging Upside-Down Crunches - Shortened Partials (Pull-Up Bar)

2B. Workout | Supine Hip-Drop PPT - Lengthened Partials (Bench + Bodyweight)

3A. Workout | Straight "Up & Down" Oblique Side Bends - Lengthened Partials (Cable)

3B. Workout | Hanging Windshield Wipers - Shortened Partials (Pull-Up Bar)

4A. Workout | Rotational Oblique Twists - "Turned-Out" Lengthened Partials (Cable)

4B. Workout | Roman Type 2 Lumbar Extensions - Lengthened Partials (Roman Chair + Optional Weight)

5A. Total Core Finisher | Diagonal Elbow-to-Knee Crunches w/ Hip Flexion - Shortened Partials (Cable)

5B. Spine Finisher | Jefferson Curls - Shortened Partials (Barbell + Optional Plates)

1. Warm Up | Jump Rope (Rope + Bodyweight)

2A. Workout | Shallow Classic Deadlift - Shortened Partials w/ Constant Tension (Hex Bar + Plates)

2B. Workout | Kneeling Retracted Overhead Press - Lengthened Partials (Cable)

3A. Workout | Sitting Leg Curl Combo - Lengthened Partials (Leg Curl Machine)

3B. Workout | Side-Lying Cross-Body Side-Huggers - Lengthened Partials (DB + Bench)

4A. Workout | Sitting Leg Extension Combo - Shortened Partials (Leg Extension Machine)

4B. Workout | Hyperextended Supinated Anterior Raises - Lengthened Partials (Cable)

5A. Workout | Standing Cross-Leg Hip Abductions - Lengthened Partials (Cable)

5B. Workout | Tucked Rear Delt Extensions - Lengthened Partials (Cable)

6A. Leg Finisher | Back Squat Lengthened & Shortened Partials Combo (Barbell + Plates)

6B. Shoulder Finisher | "True" Scapular Plane Raises - Shortened Partials (DBs)

1. Warm Up | Alternating Low-Pull & Face-Pull Combo (Cable + Rope)

2A. Workout | Triple-Stance Trap Shrug Combo - Unilateral (Cable)

2B. Workout | Triple-Stance Decline Press Combo - Unilateral (Cable)

3A. Workout | Triple-Grip Sitting Row Combo (Cable + Bench)

3B. Workout | Step-Back Squeeze & Preacher Press Combo (Cables)

4A. Workout | Rocking Pull-to-Row Combo (Cable + Bar Attachment)

4B. Workout | Incline Press "In-to-Out" Combo - Unilateral (DB + Incl. Bench)

5A. Workout | 3-Tier Upper Back Combo (Cables)

5B. Workout | Lower Chest Fly Combo - Abducted to Midline-Crossing (Cable)

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

6B. Chest Finisher | DB Press Twists (DBs + Bench)

1. Warm Up | Triple Point Plate Rows (Plate)

2A. Workout | NEXT-LEVEL Bi-Planar Hanging Concentration Curls (DBs + TRX Band or Similar)

2B. Workout | Forward-Leaning Triple-Grip "Overhead" Tricep Extension Combo (Cable + Rope)

3A. Workout | Supported Circle Curl Combo - Unilateral Hammer (DB + Incl. Bench)

3B. Workout | Rotating Lateral Tricep Extensions - Compound Variation (Cable + Rope)

4A. Workout | Inverted Zottman - Alternating Pronated & Supinated Curls (Cable + Handle)

4B. Workout | Alternating Pronated & Supinated 90° Tricep Extensions (Cable)

5A. Workout | Compound Double-Flexion Bicep Curls (DB)

5B. Workout | Kneeling Narrow-Grip Crunch-to-Tricep Extension Combo (Cable + Handles)

6A. Biceps Finisher | Quadruple Failure Curl Combo - Supinating & Hammer (DB + Incl. Bench) 🔥🔥🔥🔥

6B. Triceps Finisher | Incline Tricep Kickback Combo (DB + Incl. Bench)

1. Warm Up | Decline Sit-Ups & Overhead Press Combo (DBs + Decl. Bench)

2A. Workout | Pivoting Rotational Oblique Twists - Combo Variation (Cable)

2B. Workout | Stiff-Leg Raise & Inverted Crunch Combo (Bodyweight + Optional Bench)

3A. Workout | Hyperextending Ball Crunch Combo (Stability Ball + DB)

3B. Workout | Stability Type 2 Lumbar Extension Combo (Stability Ball + Optional Weight)

4A. Workout | Stepper & Crunch Combo Progression (Cables)

4B. Workout | Walking Low-Cable Oblique Side Bends (Cable)

5A. Workout | Triple-Stance Serratus Anterior Protractions - Unilateral (Cable)

5B. Total Core & Spine Combo Finisher | Turkish Get-Up (DB or Kettlebell)

1. Warm Up | Isolateral Side Squat & Lateral Raise Combo (DB or Similar)

2A. Workout | Triple Point Neutral & Abducted Ext. Rot. Walker Combo - Unilateral (Cable)

2B. Workout | Asymmetric Single-Leg Hip Thrusts + Abduction Combo (Stability Ball + Resistance Band)

3A. Workout | Arnold Press - Bilateral Alternating (DBs + Upright Bench)

3B. Workout | Shallow Squat Partials with Isometric Adduction (Barbell + Plates + Stability Ball)

4A. Workout | Landmine Rotating Pull-to-Press Combo - Unilateral (Barbell)

4B. Workout | Kamalu VMO & VLO Combo (Cable)

5A. Workout | Cross-Cable Clean to Overhead Press (Cables)

5B. Workout | Alternating Single-Leg Pistol Squat (Smith Machine)

6A. Shoulder Finisher | Kamalu Total Shoulder Combo - Unilateral (Cable)

6B. Leg Finisher | 4-Point Leg Press Combo (Leg Press)

7. Calf Finisher | Standing Calf Raise Combo - Alternating Straight & Bent-Knee (Smith Machine)

1. Warm Up | Angled Wide-Grip Scapular Retractions (Cables)

2. Workout | Side-to-Side Staggered Ball Pushups (Ball)

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

4. Workout | Close-Grip Ball Pushups (Ball)

5. Workout | Unilateral Bent Rows (DB + Bench)

6. Workout | Midline-Crossing Inner Chest Press - Upwards (Cable)

7. Workout | Rotating Lower Back Pull - Unilateral (Cables)

8. Workout | Midline-Crossing Inner Chest Press - Downwards (Cable)

9. Workout | Bilateral Incline Y's (Cable)

10. Workout | Step-Back Fly - Middle (Cables)

11. Workout | Open-Grip Contralateral Reverse Flies - T Only (Cables)

12. Workout | Landmine Midline-Crossing Fly (Barbell + Plates)

13. Workout | Double-Stance Rocking Lat Row (Cable)

14. Workout | Decline Y Flys with E.R. - Bilateral (DBs + Bench)

15. Workout | Landmine Reverse Fly (Barbell + Plates)

16. Chest Finisher | Fast-Twitch Rotating Pushup Pops (Bosu Ball)

17. Back Finisher | Fast-Twitch Side-to-Side Lat Pulls (Cables)

1. Warm Up | Cross Body Arm Swings (Bodyweight)

2. Workout | Standing Overhead Tricep Extensions (DB)

3. Workout | One-and-a-Half Supinated Curls (DBs)

4. Workout | Leaning Behind-the-Back Tricep Hyperextensions (Preacher Bar)

5. Workout | Pronated Reverse Preacher Curls - Mid Grip (Preacher Bar + Plates)

6. Workout | Decline Skull-Crushers (Preacher Bar + Decl. Bench)

7. Workout | Kneeling Preacher Concentration Curls (Preacher Bar)

8. Workout | Tricep Ground Dips - Bilateral (Bodyweight)

9. Workout | Drag Curls - Supinated Preacher Version (Preacher Bar + Plates)

10. Workout | Contralateral Cross-Cable Extensions - Isolation Variation (Cables)

11. Workout | Low-Cable Iso-Supination Curls - Unilateral (Cable)

12. Workout | Forward-Rocking Alternating Tricep Extensions - Unilateral (Cable + Wedge)

13. Workout | Abducted High-Cable Hammer Curls - Unilateral (Cable + Handle)

14. Triceps Finisher | Alternating Pronated & Supinated 90° Tricep Extensions - Unilateral (Cable)

15. Biceps Finisher | "Fingerless" Curl Combo (Cable + Gains Gauntlet)

Cardio Instructions, Recommendations & Important Notes

1. Warm Up | Plank Plus (Bodyweight)

2. Workout | Standing Diagonal Curl-Down (Cable)

3. Workout | Diagonal Elbow-to-Knee Crunches with Hip Flexion (Cable)

4. Workout | Stability Rotational Oblique Twists (Cable + Stability Ball)

5. Workout | Twisting Stability Type 2 Lumbar Extensions (Stability Ball + Optional Weight)

6. Workout | TRUE Kneeling Curl-Downs (Cable)

7. Workout | Counter-Weighted Twisting Leg Raises (Cable + Bodyweight)

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 | Hand-Over-Hand Barbell Walkers (Barbell)

12. Workout | Jefferson Curls (Barbell + Optional Weight)

13. Workout | Landmine Stiff-Arm Oblique Twists (Barbell + Plates)

14. Workout | Elevated-Leg Alternating Contralateral Toe-Touches (Bodyweight)

15. Finisher | Alternating Hollow Body Rocker Combo (Bodyweight)

1. Warm Up | Overhead Forward Lunges (Plate or Similar)

2. Workout | Stability Hip Thrusts + Ext. Rot. Combo (Stability Ball + Barbell + Resistance Band)

3. Workout | Prone Neutral & Abducted Ext. Rot. Combo (DBs + Bench)

4. Workout | Fast-Twitch Parallel Front Squat to Overhead Press Combo (DBs)

5. Workout | Incline Alternating Pronated Lateral Raises (DBs + Incl. Bench)

6. Workout | Eccentric-Overload Sitting Leg Curl Rotating Combo (Machine)

7. Workout | Neutral-Grip Upright Rows - Shortened Partials (DBs)

8. Workout | Eccentric-Overload Sitting Leg Extensions Rotating Combo (Machine)

9. Workout | Kneeling Rotating Overhead Press - Unilateral (DB)

10. Workout | Asymmetric All-Glute Combo (Cable)

11. Workout | Sitting Supinated Multi-Angle Anterior Overhead Press (Cable)

12. Workout | Copenhagen Hip Adductions (Bodyweight + Bench)

13. Workout | Low-Cable Upwards Face-Pulls - Ipsilateral (Cables)

14. Workout | Kneeling Side-Kicks - Unilateral (Cable)

15. Workout | "Between the Legs" Lateral Raises (Cable)

16. Leg Finisher | Eccentric-Overload Single-Leg Pistol Squats (Bodyweight)

17. Shoulder Finisher | Kamalu Total Shoulder Combo (DBs)

18. Calf Finisher | 4-Position Calf Raise Combo (Leg Press)