DBs give a bigger range of motion than a barbell — feel the chest stretch at the bottom of every rep. Each arm works independently so no side can cheat. Start with a weight you can control fully, then build.
Watch TutorialUse the assisted pull-up machine. Goal is to reduce assistance each week — we're working toward your first unassisted pull-up! Full hang at the bottom, chin clears the bar at the top. Control the descent slowly.
Chest on the pad, pull towards lower chest. Squeeze shoulder blades hard at the top. Don't use momentum.
Increased volume. Take the last two sets to absolute failure.
SUPERSET with Cable Bicep Curls. Pin elbows to ribs, focus on the squeeze at the bottom. No rest before moving to biceps!
SUPERSET. Since you're already at the cable machine, immediately drop the rope down, grab it, and curl. Rest 60-90s after this before repeating.
Treat abs like any other muscle—load them heavily to grow the core.
Extra back-off set for more leg volume. Keep rests disciplined!
Watch Tutorial⚠️ Weeks 1–2: Empty bar or bodyweight only. You've never done these before — the pattern needs to be grooved before you load it. Focus entirely on: upper back on bench, bar across hips, drive through heels, squeeze glutes hard at the top and hold for 1 full second. The RPE targets above kick in from Week 3 once the movement feels natural. Watch the tutorial before your first session.
Watch TutorialPush to absolute failure on the last two sets.
Pause at the bottom stretch for 2 seconds. No bouncing.
⚠️ Weeks 1–2: Empty bar only. No working sets yet. Watch the tutorial before you arrive. Spend 10 mins at the start of the session drilling the setup — wide stance, toes out 45°, hips dropped lower than an RDL, bar over mid-foot, chest up. The cue that clicks for most people: "push the floor apart with your feet" — don't think about pulling the bar up.
📹 Take a video of every set and send it to your coach. Form check is mandatory on this lift before loading goes up. We're building this right from rep one.
From Week 3: start at 30–35kg and build from there. You'll move more than you expect.
Watch TutorialPush hips back until you feel a deep stretch in the hamstrings. Keep the dumbbells close to your legs and your core braced to protect your lower back.
Pull towards the hip, not straight up to the shoulder.
SUPERSET with Overhead Tricep Extensions. Full stretch at the bottom, squeeze hard at the top. Go straight to triceps after.
SUPERSET. Grab a single dumbbell and perform overhead extensions to target the long head of the tricep. Rest 60-90s after this before repeating the superset.
Control the swing. Curl pelvis upward to engage lower abs. Captain's chair is fine too.