Three full body, scalable workouts focused on balanced muscular development and improving your physique using compound and isolation exercises to target the most common problem areas. One hour or less. Can be performed 2-3 times per week. Full gym needed.
Workouts: 3
Full Gym
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Four alternating full body, scalable, minimalist workouts focused on muscle growth and strength. Compound and assistance exercises to build strength and muscle density. One hour or less. Minimal equipment needed, full gym preferred. Can be performed 2-4 times per week with at least one day rest in between workouts.
Workouts: 4
Full Gym
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Two full body, scalable, minimalist workouts focused on your lower body and posterior chain. Compound exercises dominate this protocol for fast results. One hour or less. Minimal equipment needed, full gym preferred. Can be perform 2-3 times per week with at least one day rest in between.
Workouts: 2
Full Gym
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Two full body, scalable, workouts focused on balanced upper and lower body development. Compound and isolation exercises to build a foundation of strength and mobility in your upper and lower body. One hour or less. Minimal equipment needed, full gym preferred. Can be performed 2-4 times per week with at least one day rest in between workouts. Notes
Workouts: 2
Full Gym
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This two workout, full body protocol uses only bodyweight exercises so you can perform this protocol anywhere with no equipment other than a chair. Perform these workouts 2-4 times pre week depending on your schedule and ability to fully recover between workouts. You can use additional weights if desired but they are not required to get the most out of this full body protocol.
Workouts: 2
Bodyweight
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This two workout fully-body protocol uses only free weights and no special equipment with a special emphasis on leg and glute development.
Workouts: 2
Free Weights
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