Requested by Lawrence. This is the program I used for the majority of last year which helped me put on decent size while maintaining decent condition. Hope it helps people on here out. If you have any questions, post them here and I'll do my best to get back to everyone. Dorian Yates Inspired Routine. 3x per week. Monday, Thursday, Saturday. Legs, To save time I did everything as tri set. Maybe a minute in between sets and as much time as felt I needed after the 3 sets. Each exercise was one set till failure. I would have liked more time between sets but I rarely had the time I'd like to train. Leg Extension Machine Calf Raise Seated Leg Curl Leg Press Seated Calf Raise Prone or standing leg curl Hack Squat or Squat variation Donkey Calf Raise Stiff Legged Deadlift Would normally do some neck work after. (Time pending) Day 2 Back and Shoulders - I could do a set of back, then a set of shoulders back to back. Break after every 2 sets. Pullover (always Nautilus) Shoulder Press Chin up or Pulldown Machine lateral raise Machine Row Cable lateral raise Different row (I had a few scapular retraction movements I liked. Something like a kelso shrug) Low Back machine. Day 3, Chest and Arms. (Also known as the day you look forward too!) Chest Press - spent sometime on my smith machine because it was new for me. Machine Bicep Curl Machine chest press - Normally converging because my first chest press didn't. Cable Bicep Curl Fly machine Preferred Tricep extension DB curls Dip machine I didn't do much triceps and kept it at the end because I didn't want it to take away from pressing and there was some overlap with shoulder pressing. Diet as discussed was Dr. Mauro Pasquale's Anabolic Diet/Metabolic Diet. Results according to Inbody. 229lbs, 117.5 SMM Bodyfat percentage was 11.4%. I think the inbody rates me a bit too low but that's what it reads. This is the program that took me to my new best.

Tomorrow afternoon, I am interviewing Walter Vendel, CEO of fit20. What would you like to learn about fit20? Please post questions in the comments.

Over the last 7 months, I’ve had the pleasure of coaching Kyra Seiler 1-on-1. Kyra is the founder of Salus Strength. She used to train clients out of a commercial gym. The problem was she couldn’t control the environment, the equipment, or the experience she wanted to deliver. Growth was limited and everything depended on someone else’s setup. But then Kyra committed to building her own studio and we put a clear plan in place. Which led to opening Salus Strength in Auckland, generating $79,556 NZD in her first full quarter, increasing average client training frequency from 1.1 to 1.7 sessions per week, hiring a high-quality trainer with a Masters in exercise, and building a system ready to scale in 2026. And here’s what actually made it work: She followed the plan. When we set the steps, she executed. She stuck to the process. She got clear on the business she wanted and who she needed. Her trainer went through a rigorous right person, right seat hiring process. She worked hard. Daily. She reached out when she got stuck. One bad hire could have cost her months. We fixed it fast and moved on. She stayed focused. No distractions. Just great workouts, a great client experience, developing her trainer, and recruiting the right people. That’s the difference. Well done, Kyra. Here’s to an even bigger Q2!

a shift is happening you can feel it even if you can’t explain it

Do you really have to choose one or the other? Doing both successfully and at a high level might feel like a tall order, but Vital Exercise Founder Ted Harrison talks about how you can, indeed, do both well, and we talk about all the details that matter from time management, what your kids will remember you for, changes to workouts and protocols, and much more — check out the episode here