Fitness
Fitness
“Night gathers, and now my watch begins. It shall not end until my dream-physique. I shall take no sugar, hold no cheat days, eat no extra calories. I shall wear gloves and win glory. I am the sword in the darkness. I am the worker in the gym. I am the fire that burns against the cold, the light that brings the dawn, the person that lifts the weights, the shield that guards the realms of men. I pledge my life and honor to the gym, for this night and all the nights to come.”
Train
5 to 6 days / week
Split
Push · Pull · Legs
Interactive
Diet & Macro Builder
Pick your diet, build a menu, and see protein, carbs and fat add up live.
The Current Split
Push
01Chest · Shoulders · Triceps
- Barbell Bench Press4 × 6-8
- Incline Dumbbell Press3 × 8-10
- Seated Shoulder Press3 × 8-10
- Lateral Raises4 × 12-15
- Cable Triceps Pushdown3 × 12
- Overhead Triceps Extension3 × 12
Pull
02Back · Biceps · Rear Delts
- Deadlift4 × 4-6
- Pull-ups / Lat Pulldown4 × 8-10
- Barbell Row3 × 8-10
- Face Pulls3 × 15
- Barbell Curl3 × 10
- Hammer Curl3 × 12
Legs
03Quads · Hamstrings · Calves
- Back Squat4 × 6-8
- Romanian Deadlift3 × 8-10
- Leg Press3 × 10-12
- Walking Lunges3 × 12 / leg
- Leg Curl3 × 12
- Standing Calf Raise4 × 15-20