Dr. Gains

Warm Up | Laterally-Resisted Squats (Cable)

Exercise 1 | Externally-Rotated Standing Single-Leg Curls (Cable + Ankle Strap)

Exercise 2 | Externally-Rotated Sitting Leg Extensions (Machine)

Exercise 3 | Stiff Single-Leg Deadlift (DB)

Exercise 4 | Low-Plate Leg Press Lengthened Partials (Leg Press)

Exercise 5 | Elevated Side-Plank Hip Dips (Bench)

Exercise 6 | Copenhagen Adductor Plank (Bench)

Leg Finisher A | Air Squats (Bodyweight)

Leg Finisher B | Rotating Calf Raises (Leg Press)

Core Finisher | Stability PPT (Stability Ball)

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

Exercise 1 | Single-Arm DB Press (DB + Bench)

Exercise 2 | Supported Single-Arm Rows (DB + Bench)

Exercise 3 | Decline Pushups (Bench)

Exercise 4 | Trap Shrugs (DBs)

Exercise 5 | Up & In Hybrid Flies (Cables)

Exercise 6 | Stiff-Arm Pulldowns (Cable + Bar)

Exercise 7 | Overhead Supinated Bicep Curls (Cable + Bar)

Exercise 8 | Supinated Contralateral Tricep Extensions (Cables)

Finisher | Sitting Forearm Flexor Combo (DBs + Bench)

Warm Up | Kang Squat (Bodyweight)

Superset 1A | Rebounding Jumps (Bench)

Superset 1B | Side-to-Side Cossack Squats (Bodyweight)

Superset 2A | Kneel-Ups (Optional Barbell)

Superset 2B | Nordic Leg Curl Partials (Bodyweight)

Leg Finisher Superset A | Asymmetric All-Glute Combo (Cable + Ankle Strap)

Core Finisher Superset B | Russian Twists (Bodyweight)

Warm Up | Head-Circlers (DB)

Superset 1A | Narrow Lower Back Pulls (Cable + 2 Handles)

Superset 1B | Incline Bench Press (Barbell + Plates + Incl. Bench)

Superset 2A | Bent Fast-Twitch Hybrid Reverse Flies (DBs)

Superset 2B | Rotating Pushup Pops (Bosu Ball)

Finisher Superset A | Zottman Curls (DBs)

Finisher Superset B | Rocking 90° Tricep Extensions (Cable + Rope)

Warm Up | Cycling (Bike)

Exercise 1 | Bridged Hip External Rotation (Resistance Band + Bench)

Exercise 2 | Alternating Cross-Over Hip Adductions (Cable + Ankle Strap)

Exercise 3 | Internally-Rotated Prone Leg Curls (Machine)

Exercise 4 | Internally-Rotated Sitting Leg Extensions (Machine)

Exercise 5 | Step-Ups (DBs + Bench)

Exercise 6 | Hanging Hip Flexion + PPT (Pull-Up Bar)

Leg Finisher A | DB Deadlift (DBs)

Core Finisher B | Hyperextending Stability Crunches (Stability Ball)

Warm Up | Face-Pulls (Cable + Rope)

Exercise 1 | Sitting Wide Rows (Cable + Bar)

Exercise 2 | Squeeze Press (DBs + Bench)

Exercise 3 | Fast-Twitch Hang Pulls (DBs)

Exercise 4 | Down & In Press (Cables)

Exercise 5 | Supinated Pulldowns (Cable + Bar)

Exercise 6 | Modified Arnold Press (DBs)

Exercise 7 | Overhead Tricep Extensions (DB)

Exercise 8 | Lower Bicep "Peak" Curls (DB + Bench)

Finisher | Forearm Extensor Combo (DB + Bench)

Warm Up | Jump Rope (Jump Rope)

Superset 1A | Rear-Loaded Squats (Smith Machine + Plates)

Superset 1B | Backwards Cable Drags (Cable + 2 Handles)

Superset 2A | Resisted Side Jumps (Resistance Band)

Superset 2B | Parallel Front Squats (DBs)

Leg Finisher Superset A | Bulgarian Split Squats (DBs + Bench)

Core Finisher Superset B | Landmine Stiff-Arm Oblique Rotations (Barbell + Base + Optional Plates)

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

Superset 1A | Alternating Grip Width Bench Press (Barbell + Plates + Bench)

Superset 1B | Rocking Total Back Combo (Cable + Bar)

Superset 2A | YTA Chest Flies (DBs + Bench)

Superset 2B | YTA Reverse Flies (Cables)

Finisher Superset A | Pushup & Row Antagonists Combo (DBs)

Finisher Superset B | Kamalu Bicep & Tricep Combo (Cable + Rope)

Warm Up | Laterally-Resisted Squats (Cable)

Exercise 1 | Alternating Side-Lying Hip Abductions (Plate)

Exercise 2 | Copenhagen Knee Planks (Bench)

Exercise 3 | Single-Leg Hip Thrusts (Bench)

Exercise 4 | Tiki Walks (Bodyweight)

Exercise 5 | Side-to-Side Cossack Squats (Bodyweight)

Exercise 6 | Forward Lunges (Bodyweight)

Leg Finisher A | Bent-Knee Calf Raises (Leg Press)

Core Finisher B | Twisting Jackknife Crunches (Bodyweight)

Warm Up | Head-Circlers (DB)

Exercise 1 | Decline Push-Ups (Bench)

Exercise 2 | Bent Fast-Twitch Hybrid Reverse Flies (DBs)

Exercise 3 | Step-Back Alternating Cross-Over Flies (Cables)

Exercise 4 | Sitting Close-Grip Rows (Cable + 2 Handles)

Exercise 5 | Elevated Incline Push-Ups (Bench)

Exercise 6 | Stiff-Arm Pulldowns (Cable + Bar)

Exercise 7 | Double-Flexion Curls (DBs)

Exercise 8 | Supinated Contralateral Tricep Extensions (Cables)

Finisher | Sitting Forearm Flexor Combo (DBs + Bench)

Warm Up | Kang Squat (Bodyweight)

Superset 1A | Rebounding Jumps (Bench)

Superset 1B | Prone Leg Curls (Machine)

Superset 2A | Duck Walks (Bodyweight)

Superset 2B | Sitting Leg Extensions (Machine)

Leg Finisher Superset A | Air Squats (Bodyweight)

Core Finisher Superset B | Stability PPT (Stability Ball)

Warm Up | Face-Pulls (Cable + Rope)

Superset 1A | Total Back Combo (DBs)

Superset 1B | Spider Pushups (Bodyweight)

Superset 2A | Rocking Total Back Combo (Cable + Bar)

Superset 2B | Alternating Width Pushup Pops (Bodyweight)

Finisher Superset A | Triple-Grip Bicep Curls (DBs)

Finisher Superset B | Triple-Grip Tricep Kickbacks (DBs + Bench)