What’s up boys! A lot of good shit happening, we in Florida heading back to NY. Just want to let you guys know I’m super stoked for the next group coaching call. If you guys ever need anything or have any questions let me know. Nothing can get addressed if it’s never brought up. A lot of good shit coming soon, I’ll be adding more videos to the modules soon so stay tuned for that. We only going up 🚀

I can't wait for the coaching call tonight let's go fam everyone should be there we learn something all the time and it helps us in our fitness journey no excuses

What’s up boys! New YouTube video drops tomorrow at 9AM EST. If you haven’t already , go subscribe and tune in I’ll be pumping out videos 1-2x per week 💪

Who's showing up for tonight's coaching call you get a lot from it we learn from each other I used to weigh 311 lb I lost 162.2 lb these coaching calls help a lot with mindset Foundation consistency discipline and help conquering our vices let's go family

Overview Train 4 lifting days/week Non-lifting days = Steps + Core Repeat weekly structure for 4 weeks Weekly Schedule 1. Day 1 – Upper (Push Focus) 2. Day 2 – Lower (Quad Focus) 3. Day 3 – Steps + Core 4. Day 4 – Upper (Pull Focus) 5. Day 5 – Lower (Posterior Chain Focus) 6. Day 6 – Steps + Core 7. Day 7 – Rest UPPER BODY (PUSH DAY) 1. Flat Barbell Bench Press 4 x 5–8 2. Incline Dumbbell Press 3 x 8–10 3. Seated DB Shoulder Press 3 x 8–10 4. Cable Lateral Raises 3 x 12–15 5. Superset Cable Flyes – 3 x 12–15 Rope Tricep Pushdowns – 3 x 12–15 6. Overhead Rope Extensions 2 x 12–15 7. Finisher Push-Ups – 2 sets to failure LOWER BODY (QUAD FOCUS) 1. Back Squat 4 x 5–8 2. Leg Press 3 x 10–12 3. Walking Lunges 3 x 12/leg 4. Leg Extensions 3 x 12–15 5. Standing Calf Raises 4 x 12–15 6. Finisher Wall Sit – 3 rounds to failure UPPER BODY (PULL DAY) 1. Weighted Pull-Ups or Lat Pulldown 4 x 6–10 2. Chest Supported Row 4 x 8–10 3. Single Arm DB Row 3 x 10/side 4. Rear Delt Flyes 3 x 12–15 5. Superset EZ Bar Curls – 3 x 10–12 Hammer Curls – 3 x 10–12 6. Face Pulls 2 x 15–20 7. Finisher Dead Hang – 2 rounds max time LOWER BODY (POSTERIOR CHAIN) 1. Romanian Deadlift 4 x 6–8 2. Bulgarian Split Squat 3 x 8/leg 3. Hip Thrusts 3 x 8–12 4. Seated Hamstring Curl 3 x 12–15 5. Seated Calf Raises 4 x 12–15 6. Finisher Sled Push or Farmer Carry 3 rounds STEPS GOAL 8k–12k daily CORE CIRCUIT 3 Rounds • 15 Hanging Leg Raises • 20 Reverse Crunches • 45 Second Side Plank (Each Side) • 60 Second Plank Rest 60 seconds between rounds Progression Rules Week 1: Establish baseline Week 2: Add 1–2 reps per set Week 3: Add weight Week 4: Match or beat Week 3 performance