Workouts

An 8 week, 4 day ab program that trains the abs like a muscle group with load and progression, and tells you the truth about what actually makes them visible.

There is no separate lower ab muscle. Here is what actually biases the bottom of the rectus, in an 8 week, 3 day plan you can run at home with a bar.

No floor, no mat, no crunches. A 6 week, 3 day standing ab program built on cables, carries and rotation for lifters whose necks and backs hate the floor.

Floor space and nothing else. Four short ab sessions a week for six weeks, no equipment, with a real progression instead of just more reps.

A 30 day ab challenge that actually progresses instead of just piling on reps. Five short sessions a week, no equipment, with a test day at the end.

8-week Chest and Back Specialization Program, 4 days a week. Antagonist supersets add upper body volume while legs hold at maintenance. Free PDF.

8 week lower back friendly workout plan, 4 full body days a week. Build muscle with machines, cables and no heavy spinal loading. Free PDF.

An 8-week shoulder friendly chest plan, three days a week with dumbbells and cables. Build the pecs without grinding the front delt. Free PDF.

8 week knee friendly leg workout plan, 3 lower body days per week on machines, cables and bands. Build legs without barbell squats or jumping. Free PDF.