Smolov Jr. (Bench Press & Squat)
Smolov is a 13 week weightlifting program used to increase your strength in the Bench Press or Back Squat. It incorporates progressive overload, meaning a […]
Workout Programs
Rowing Workout For Fat Loss
For those of you with access to a rowing machine, here’s a very basic indoor rowing workout for fat loss. It’s suitable for any ability […]
5/3/1 Calculator
I’ve pasted these files as not everyone has access to Excel and knows how to write the formulae in each row. Instead of a 5/3/1 […]
Couch To 5k – A Beginner Running Program
If you need a Beginner Running Program, this popular routine known as “Couch to 5k” is perfect. It starts off with interval running, meaning you […]
Westside For Skinny Bastards (WS4SB)
The “Westside” Template is by Joe DeFranco and can be found here. Westside For Skinny Bastards is a three day layout and this template is […]
Wendler’s 5/3/1
The Program I don’t want to immediately send you away from the page but you can see the original Wendler’s 5/3/1 Program here. The workouts […]
60 Day Training Plan For Bigger Arms – Sessions
In the last few months I wrote articles on getting bigger biceps, bigger triceps and a bigger chest. I thought the next step would be […]
60 Day Training Plan For Bigger Arms
This is a two month journal I did to document my size gains from arm training. Things You Will Notice Nutritional Summary Over the 60 […]