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12:59Episode 1Full-Body Push Day | 12/7/2025
Episode 1
1. Dynamic Warmup
2. Incline Dumbbell Chest Press
3. SUPERSET: Lateral Raises & Cable Tricep Extension
4. Heel-elevated Goblet Squats
5. Leg Extensions
6. Calf Raises -
13:51Episode 2Full-Body Pull Day | 12/14/2025
Episode 2
Dynamic Warmup
Lat Pulldowns
SUPER: Close-Grip Rows & Rear Delt Flies
Russian Deadlifts
Standard Curls
Hammer Curls -
11:36Episode 3Cardio & Core Day | 12/21/2025
Episode 3
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10:27Episode 4Cardio & Core Day | 12/28/2025
Episode 4
Warmup
10 Vertical Arm Swings
10 Horizontal Arm Swings
10 Arm Circles (Each Way)
10 Back Twists
10 Leg Swings (Both Legs)
10 Ankle Leans (Both Ankles)STARFISH JUMPS
4 sets of 10 repsSHIN TAPS
4 sets of 12 reps (Each Side)AROUND THE WORLD
4 sets of 10 reps (Each Way)The Plank
4 ... -
Upper-Body Push Day | 1/4/2026
Warmup
Incline Dumbbell Press
SUPERSET: Dumbbell Flies & Pinching Plate Press
Overhead Dumbbell Press
Lateral Raises
Cable Tricep Extensions
Dips
Stretching -
07:04Episode 6Upper-Body Pull Day | 1/11/2026
Episode 6
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11:00Episode 7Leg Day | 1/18/2026
Episode 7
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08:31Episode 8Cardio / Core Day | 1/25/2026
Episode 8
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09:14Episode 9Upper-Body Push Day | 2/1/2026
Episode 9
Dynamic Warmup
Incline Dumbbell Press
Dumbbell Flies
Arnold Press
Seated Lateral Raises
Skull Crushers
Dips
Cooldown Stretches -
07:50Episode 10Upper-Body Pull Day | 2/7/2026
Episode 10
Dynamic Warmup
Lat Pulldowns
Underhand Lat Pulldowns
Single-Arm Mid-Row
Standard Curls
Rear-Delt Flies
Hammer Curls -
07:15Episode 11Leg Day | 2/15/2026
Episode 11
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07:06Episode 12Cardio / Core Day | 2/22/2026
Episode 12
Tuck jumps
Inch worms
Boat hold flutter kicks
Plank
Full body Stretch -
Upper-Body Push Day | 3/1/2026
DYNAMIC WARMUP
INCLINE DUMBBELL FLIES
PUSH-UPS
OVERHEAD DUMBBELL PRESS
LATERAL RAISES
GRAVITY PRESS
PAUSED DIPS
COOLDOWN STRETCHES -
05:05Episode 14Upper-Body Pull Day | 3/8/2026
Episode 14
DYNAMIC WARMUP
OVERHAND BARBELL ROW
LAT PULLDOWNS
SUPERMANS
SWITCH-GRIP CURLS
REAR DELT FLIES -
06:36Episode 15Leg Day | 3/15/2026
Episode 15
DYNAMIC WARMUP
HEEL-ELEVATED GOBLET SQUATS
REVERSE LUNGES
RDLS
LEG EXTENSIONS
SINGLE-LEG GLUTE BRIDGES
COOLDOWN STRETCHES -
06:19Episode 16Cardio & Core Day | 3/22/2026
Episode 16
Dynamic Warmup
Jump Rope
Mountain Climbers
V-Ups
Russian Twists
Burpees
Full Body Stretch -
05:11Episode 17Upper-Body Push Day | 3/29/2026
Episode 17
Dynamic Warmup
Incline Dumbbell Press
Incline Dumbbell Flies
Lateral Raises
Overhead Dumbbell Extensions
Dips
Cooldown Stretches -
07:40Episode 18Cardio/Core Day | 4/3/2026
Episode 18
Dynamic Warmup
Inchworms into Mountain Climbers
Starfish Jumps
Alternating Leg Raises
Ski Jumps
Cooldown Stretches -
05:59Episode 19Upper-Body Pull Day | 4/12/2026
Episode 19
Dynamic Warmup
Underhand Barbell Rows
Lat Pulldowns
Mid-Rows
Standard Curls
Face Pulls
Hammer Curls
Cooldown Stretches -
06:29Episode 20Leg Day | 4/19/2026
Episode 20
Dynamic Warmup
Goblet Squats
Bulgarian Split Squats
RDLs
Leg Extensions
Hamstring Curls
Cooldown Stretches -
07:01Episode 21Cardio & Core | 4/26/2026
Episode 21
Dynamic Warmup
Kettlebell Snatches
Shin Taps
Inchworms
Hollow Holds
Bicycles
Cooldown Stretches -
Upper-Body Pull Day | 5/3/2026
Dynamic Warmup
Pendlay Rows
Lat Pulldowns
Mid Rows
21s
Hammer Curls
Cooldown Stretches -
06:44Episode 23Leg Day | 5/10/2026
Episode 23
DYNAMIC WARMUP
SUMO SQUATS
SISSY PRESS
BARBELL REVERSE LUNGES
LEG EXTENSIONS
HAMSTRING CURLS
COOLDOWN STRETCHES -
06:16Episode 24Cardio & Core | 5/17/2026
Episode 24
Dynamic Warmup
Ski Jumps
Sandball Slams
Burpees
V-Ups
Russian Twists
Cooldown Stretches
