Goal: Build muscle, get stronger, improve conditioning, and stay consistent. Train: 4 lifting days/week Non-lifting days: Steps + Core Weekly Structure 1. Day 1 — Upper Body (Push) 2. Day 2 — Lower Body (Quad Focus) 3. Day 3 — Steps + Core 4. Day 4 — Upper Body (Pull) 5. Day 5 — Lower Body (Posterior Chain) 6. Day 6 — Steps + Core 7. Day 7 — Rest UPPER BODY — PUSH 1. Incline Dumbbell Press — 4 × 6–8 2. Flat Machine Chest Press — 3 × 8–10 3. Seated Dumbbell Shoulder Press — 3 × 8–10 4. Single-Arm Cable Lateral Raise — 3 × 12–15/side 5. Low-to-High Cable Fly — 3 × 12–15 Superset: 6A. Cable Triceps Pressdown — 3 × 10–12 6B. Overhead Cable Triceps Extension — 3 × 12–15 Finisher: Push-Ups — 2 sets to technical failure LOWER BODY — QUAD FOCUS 1. Front Squat or Smith Machine Squat — 4 × 6–8 2. Leg Press — 3 × 8–10 3. Reverse Dumbbell Lunges — 3 × 10/leg 4. Leg Extension — 3 × 12–15 5. Standing Calf Raise — 4 × 10–15 Finisher: Walking Lunges — 2 × 20 total steps UPPER BODY — PULL 1. Neutral-Grip Lat Pulldown — 4 × 6–8 2. Single-Arm Dumbbell Row — 3 × 8–10/side 3. Chest-Supported Machine Row — 3 × 10–12 4. Straight-Arm Cable Pulldown — 3 × 12–15 5. Reverse Pec Deck — 3 × 15–20 Superset: 6A. Hammer Curl — 3 × 10–12 6B. Cable Curl — 3 × 12–15 Finisher: Dead Hang — 3 × 30–60 seconds LOWER BODY — POSTERIOR CHAIN 1. Trap-Bar Deadlift — 4 × 5–6 2. Dumbbell Romanian Deadlift — 3 × 8–10 3. Reverse Lunge — Long Stride — 3 × 10/leg 4. Lying Hamstring Curl — 3 × 10–15 5. 45° Back Extension — 3 × 12–15 6. Seated Calf Raise — 4 × 12–15 Finisher: Heavy Farmer Carry — 3 × 40–60 seconds STEPS GOAL 10,000–12,000 steps daily Don’t worry about getting them all at once. Break them up throughout the day. CORE CIRCUIT 3 Rounds - 12–15 Ab-Wheel Rollouts - 12/side Cable Wood Chops - 15 Reverse Crunches - 30 seconds/side Side Plank - 30–45 seconds Plank Shoulder Taps Rest: 60 seconds between rounds.

Let’s run it up boys

https://us06web.zoom.us/j/88161458252?pwd=OlSa0FiPgux25MaDlcS8ths0127Uaa.1

Let’s get it who’s showing up?!

The “How to Build Muscle” module has officially been added to the Mind & Body course. In this lesson, I break down the 4 pillars of building muscle: ✅ Training ✅ Nutrition ✅ Recovery ✅ Consistency More importantly, I explain why nutrition is the foundation of your results. You can train as hard as you want, but if your nutrition isn’t dialed in, you’re leaving progress on the table. 🎥 Your assignment: 1. Watch the full module. 2. Take notes. 3. Comment “Done” below once you’ve finished, along with your biggest takeaway. The goal isn’t just to watch the content, it’s to understand it well enough to apply it. That’s how you build a physique that lasts. Let’s get to work. 💪