FitCulture Block Training – Week 2 (10/5 - 10/11) MONDAY – Legs + HIIT Leg Day (Supersets: Squat + Hinge) A1. Front Squat (Barbell or Dumbbell) – 4x8 A2. Romanian Deadlift (Barbell) – 4x10 B1. Hack Squat Machine or Goblet Squat – 3x12 B2. Reverse Lunges (DB or KB) – 3x10/leg C1. Seated Leg Curl Machine – 3x12 C2. Glute Bridge on Bench (Barbell optional) – 3x15 Burnout: 20 walking lunges + 20 jump squats (bodyweight) HIIT (Full Body) – 20 Min EMOM 5 Rounds - Min 1: 10/8 Cal SkiErg - Min 2: 10 DB Clean & Press - Min 3: Max MB Russian Twists - Min 4: Rest TUESDAY – Chest + Back + Cardio Chest + Back (Push + Pull Supersets) A1. Flat Dumbbell Bench Press – 4x8 A2. Barbell Bent-Over Row – 4x10 B1. Incline Machine Chest Press – 3x12 B2. Wide-Grip Seated Row – 3x12 C1. Cable Crossover – 3x15 C2. Straight Arm Pulldown – 3x15 Burnout: 1-Min AMRAP Pushups + 1-Min AMRAP Inverted Rows Cardio – 25 Min Steady State - Mix Bike + Treadmill - Zone 2 conversational pace - Optional: 5-min incline walk finisher WEDNESDAY – Shoulders Shoulder Day (Push + Pull Supersets) A1. Seated DB Shoulder Press – 4x8 A2. Cable Face Pulls – 4x12 B1. Landmine Press (single arm) – 3x10/side B2. DB Lateral Raise w/ 2-sec pause – 3x12 C1. Rear Delt Fly (Incline Bench) – 3x15 C2. Plate Front Raises – 3x12 Burnout: 1-Min Max DB Push Press + 1-Min Max Lateral Raises THURSDAY – Arms + Abs + HIIT Arms + Abs (Bi’s + Tri’s Supersets) A1. Standing Barbell Curl – 4x10 A2. Overhead Triceps Extension (Cable or DB) – 4x10 B1. Close-Grip Bench Press – 3x8 B2. DB Concentration Curl – 3x10/side C1. Cable Kickbacks – 3x12 C2. EZ Bar Reverse Curl – 3x12 Burnout: Alternating DB curls to failure + 1 max set dips Abs Finisher: - Decline Sit-Ups w/ Twist – 3x15 - Ab Wheel Rollouts – 3x10 HIIT (Full Body) – 4 Rounds - 10 Burpee Box Jump Overs - 12 KB Swings - 12 DB Snatches (6/arm) - 300m RunRest 2 min between rounds FRIDAY – Cardio 30 Min Mixed Cardio Intervals

Hi all!! Anyone gettin a lift in early this evening (like 5-8ish)?? If so, where we goin’? 💪🏼💃🏻

The next chapter of our community begins here. As we close the doors at EX, we’re opening up a new way to stay connected, grow stronger, and keep our culture alive. This Skool app is where the FitCulture Atlanta family will continue to thrive. From now on, this will be the central hub for: ✅ Programming – daily and weekly workouts you can follow anywhere. ✅ Events – meetups, challenges, and fitness experiences across Atlanta. ✅ Nutrition Information – tools, resources, and strategies to fuel your progress. ✅ Training Opportunities – group sessions, coaching, and ways to level up together. This isn’t just an app, it’s the continuation of everything we built at EX, now with even more ways to connect, learn, and grow. We’re excited to see you here, and even more excited about where we’re headed. We're not a gym, a location, or a style. We're a community 💪🔥.