Some-Week Fitness Program to improve Strength Day 10


I Gained 10 Pounds of Muscle in 30 Days

Video taken from the channel: Joma


40 Minute at Home Strength Workout: Day 10 | Clutch Life: Ashley Conrad’s 24/7 Fitness Trainer

Video taken from the channel:


Best ACL Exercises | How to Recover From ACL Reconstruction Surgery | Phase 2

Video taken from the channel: Matthew Boes M.D.


Do This Routine Every Morning To Get Shredded

Video taken from the channel: THENX


The Best Science-Based Workout Split To Maximize Growth (CHOOSE WISELY!)

Video taken from the channel: Jeremy Ethier


Week 4 Day 4 //Total Body HIIT CARDIO + ABS // Power + Strength Workout

Video taken from the channel: Heather Robertson


Day 1 | 30 Minute at Home Strength Workout | Clutch Life: Ashley Conrad’s 24/7 Fitness Trainer

Video taken from the channel:

Welcome to Day 10 of the four-week fitness plan to increase strength! Day 10 is the start of the fourth and final week of this fitness plan, so we’ll follow the same pattern as Day 1, which focuses on the lower body. If you have followed this entire fitness plan, you’re on your way to a stronger, fitter you. It’s a lofty goal: Gain 10 pounds of muscle in just one month.

While such results are aggressive and can’t continue at the same torrid rate indefinitely, we’ve seen firsthand individuals who’ve followed our mass-gaining programs and reached double digits in four short weeks, averaging gains of 2-3 pounds a week. Trust us, it can be done. A 4-Week Plan to Get You Running 30 Mins Nonstop. running is a great way to improve your aerobic fitness.

This will help to increase your stamina and it. German Volume Training (GVT) is a hypertrophy program designed by Charles Poliquin to shock the muscles with a significant increase in volume through 10×10 sets. It is designed to be run for a relatively short period of time, about 4 weeks, and is comprised of three different workouts run five days per week. The Wolverine program is broken into 4-week training blocks that can be repeated with a 5 to 10 percent increase in weight each time you repeat the cycle.

Strength. 1. Burpees (10 reps) 2. Crunches (20 reps) 3. Plank (30 secs) 4. Kneeling press-ups (40 reps) 5. Lunges (50 reps) 6. Running on the spot (60 secs) Tuesday. Warm-up: 10-min light jog. Workout.

Welcome to Day 12 of the four-week fitness plan to increase strength — the final day of the plan! Congrats on making it this far. Day 12 follows the same pattern as Day 3, which focuses on the core.

In just four short weeks, you’re on your way to a stronger, fitter you. Welcome to Day 8 of the four-week fitness plan to increase strength! In just four short weeks, you’ll be on your way to a stronger, fitter you.

This strength and mobility program shows you where to begin as well as how to make progressions. Best of. Welcome to Day 2 of the four-week fitness plan to increase strength! In just four short weeks, you’ll be on your way to a stronger, fitter you. This strength and mobility program will show you where to begin as well as how to make progressions.

Best of. The 4-week Back-to-basics Workout for Muscle Growth On each exercise, when the rep ranges increase during a certain week, reduce the weight. When the reps decrease, increase the weight. The 4-Week Guide to Starting Strength.

Make gains fast using Mark Rippetoe’s popular training methods. Read article. Workout Routines.

List of related literature:

The new guidelines recommend that, with the specific inclusion of resistance training 2 (or more) nonconsecutive days/week, using 8 to 10 major muscle groups and 1 set of 10 to 15 repetitions at a moderate intensity as based on the RPE scale (5–6 out of 10).

“Complementary & Alternative Therapies in Nursing” by Mariah Snyder, PhD, RN, FAAN, Ruth Lindquist, PhD, RN, FAAN
from Complementary & Alternative Therapies in Nursing
by Mariah Snyder, PhD, RN, FAAN, Ruth Lindquist, PhD, RN, FAAN
Springer Publishing Company, 2009

As the volume increases, the program should incorporate rest days to allow for strength gains.

“Postsurgical Rehabilitation Guidelines for the Orthopedic Clinician E-Book” by HSS, JeMe Cioppa-Mosca, Janet B. Cahill, Carmen Young Tucker, John Cavanaugh, Aviva L. Wolff, Deborah Corradi-Scalise, Holly B. Rudnick
from Postsurgical Rehabilitation Guidelines for the Orthopedic Clinician E-Book
by HSS, JeMe Cioppa-Mosca, et. al.
Elsevier Health Sciences, 2006

The exercise progression used the following weekly training protocol: weeks 1–4:3 sets with 12 repetitions of the 12-repetition maximum weight; weeks 5–9: 3 sets with 8 repetitions of the 8-repetition maximum weight; and weeks 10–12: 3 sets with 6 repetitions of the 6-repetition maximum weight.

“Sports, Exercise, and Nutritional Genomics: Current Status and Future Directions” by Debmalya Barh, Ildus I. Ahmetov
from Sports, Exercise, and Nutritional Genomics: Current Status and Future Directions
by Debmalya Barh, Ildus I. Ahmetov
Elsevier Science, 2019

(In the study, the strength gains of the three-day-per-week total-body group were equal to those of the body-part-specific group.)

“Becoming Ageless: The Four Secrets To Looking and Feeling Younger Than Ever” by Strauss Zelnick
from Becoming Ageless: The Four Secrets To Looking and Feeling Younger Than Ever
by Strauss Zelnick
Galvanized Media, 2018

The program has been organized into 3 x 4-week macro-cycle blocks that alter the repetition scheme to promote hypertrophy and increases in strength.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

This will allow you to have a day of rest before you start Phase 1 on Monday.This chapter provides all of the information you need to complete the first four weeks of the Maximum Strength Program.

“Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program” by Eric Cressey, Matt Fitzgerald
from Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program
by Eric Cressey, Matt Fitzgerald
Hachette Books, 2008

The participants in Shield and Taylor’s study performed six exercises targeting major muscle groups for 3 sets of 12 repetitions (or until fatigue) and resistance was increased when 3 sets of 12 could be completed.

“Conditioning for Strength and Human Performance: Third Edition” by T. Jeff Chandler, Lee E. Brown
from Conditioning for Strength and Human Performance: Third Edition
by T. Jeff Chandler, Lee E. Brown
Taylor & Francis, 2018

• Follow weeks 4 and 5, 3 sets of 10, increase weights 3 to 5 lb per exercise • During performance enhancement phase, the weeks can be altered to focus more on endurance, strength, or power.

“Orthopaedic Rehabilitation of the Athlete: Getting Back in the Game” by Bruce Reider, George Davies, Matthew T Provencher
from Orthopaedic Rehabilitation of the Athlete: Getting Back in the Game
by Bruce Reider, George Davies, Matthew T Provencher
Elsevier Health Sciences, 2014

The 4-week program is intended for as an introduction to resistance training that can then progress to the 6, 8, and 12 week programs for beginners, intermediates, and advanced exercisers respectively.

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

Strength Resistance training to lower LDL. 2–3 days/ week with at least one day’s rest Start mild with gradual increase 2–3 reps building to 10–12 reps Changes may require several months.

“Lifestyle Medicine: Lifestyle, the Environment and Preventive Medicine in Health and Disease” by Michael Sagner, Garry Egger, Andrew Binns, Stephan Rossner
from Lifestyle Medicine: Lifestyle, the Environment and Preventive Medicine in Health and Disease
by Michael Sagner, Garry Egger, et. al.
Elsevier Science, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Howzit from South Africa! �� Awesome workout! Looking forward to your future content! We love training with resistance bands at home too. Our Last 2 videos are a Leg and booty workout for ladies and Chest, shoulder, back and bicep strength workout for guys (or ladies). Would love to know what you think!

  • Starting again after 1 month of doing nothing.. I definitely feel the difference.. so don’t stop doing these after you are done KEEP MOVING

  • Dear Jeremy,

    What if I perform
    Day 1 x2 biceps, x2 triceps, x2 leg, x2 abs exercise
    Day 2 x2 back, x2 chest, x2 shoulder, x1 leg exercise

    Day 4 x2 biceps, x2 triceps, x2 leg, x2 abs exercise
    Day 5 x2 back, x2 chest, x2 shoulder, x1 leg exercise

  • Way to much wasted time stretching and warming up. Jog in place for couple mins, stretch your arms for a min and do about 7 squats no weights and do 10 push-ups. You be plenty ready for a work out.

  • Exercises:
    1. Low Plank to high Plank (45 sec) 0:40
    2. Burpees (20x) 1:45
    3. Side Plank Up & Down (25x each site) 3:00
    4. Explosive Push-Ups (25x) 4:49
    5. Ching Mountain Climbers (45 sec) 6:08
    6. Seated Leg Flutters (45 sec) 7:15
    7. Boat Hold (max hold) 8:08

  • The stretch is too long and too slow before a workout. Active stretching before you workout is way better. Not slow Yoga stretches to make you fall asleep �� ��

  • Any one tested out the Custokebon Secrets (search on google)? I’ve heard several awesome things about this popular fat burn methods.

  • This one is a DOOZY. WHEW! I imagined calling my workout partner to tell her I actually completed all of the jump lunges and IT WORKED (on the second set, no less!) Setting goals before each workout is really helping me to push harder.

  • Just the same Heather is right wheh she wrote in her explanation “total body HITT is full some killd”.U agree with her absolutely.��

  • My wife and I have been following this program from the beginning and it’s amazing. She got into a minor car accident and had to miss this one and might miss a few more. Do you suggest she pick up where she left off? should she go back to some earlier workouts before progressing? We appreciate all that you do. Thanks.

  • I mean abs. Here is how it goes. Like before no rest and 30 seconds work. Literally no rest. You can do it. Remember how it goes. 30 seconds one exercise, then keep doing that with no rest!

  • My two cents:
    Former semi-pro athlete. Been doing bro split for awhile and think it is overall better for multiple reasons:
    1. Train harder longer on specific groups. Push pull, your shoulders won’t get the same workout because you will be tired from all the chest before. Full body, same reason, your intensity will drop off for the later-in-the-session lifts. Bro split allows higher intensity and the opportunity to increase weight on specific movements, providing a better result on specific areas. My split is:
    Chest and tri’s (cuz the tri’s already getting hit); back and bi’s (same reason); shoulders and abs; legs. Yes I only hit one area per week, but it gets hit hard and with more intensity and less time in the gym. I finish in 45 minutes as opposed to push pull or full body requiring at least an hour. Not to mention all the newbs, pro body builders, and gym rats taking up the areas and machines for waaaay too long. My workouts are quick and intense.

    2. Can’t agree more with peeps on here saying vary your routine. Your body will adapt so need to change the exercises every 2-3 months. This may be controversial, and definitely not for beginners and only if you have built a strong base, but it’s also good to “lift with bad form” every once and awhile. What I mean is, if you always do the same motion, your support muscles won’t grow. Ever see those machine guys or same-every-time guys who pull something or tear something when they slip? I will flay my arms on bench or completely throw my elbows to the side during curls just to shock those “accident” muscles. One big disclaimer…ONLY ATTEMPT THIS WITH EXTREMELY LOW WEIGHT!!!

    3. The biggest change for me was changing one thing. Never do cardio same day as lifting. Completely altered my body and energy levels. Many schools of thought here, but one workout will always suffer if you do cardio before workout, lifting will be less energetic. Lift before cardio, you are missing gain, recovery, and eating t8me your fresh lifting session needs. I’m never tired and have high intensity workouts. So I alternate: Monday chest, tues cardio, wed back, thurs-cardio, fri -shoulder/abs, sat cardio, sun leg, etc and repeat.

    4. Most important of all is resting and eating schedules. Listen to your body. If you are tired or sore, skip a day. Always eat 30 min before workout and immediately after lifts. Won’t get into nutrition as that’s a whole other argument, but generally chicken, veggies, brown rice, fruit, nuts, and lots of water. Less vitamins and supplements (you’ll get those from the food).

    I’m 45, 6’1 195 with 9% body fat. Work out with college football players and some pro baseball players. We are all on the same program pretty much with excellent results. Never too tired to lift, plenty of free time away from the gym, and very healthy.

  • do you understand the begginer can get for 1 year muscle 9-11 the maximum is 1,5 and is only for the first month-2 second year the maximum is 5kg muscule you if you gain 10 ponds is 1/1,5 kg mucle other is fat

  • I was feeling sluggish and not wanting to move, and this workout seemed daunting. Did it and modified a bit while extending the amount of time I work for each move. Felt amazing in the end. Thank you so much!!

  • Day 1. Was only able to do 2 sets while stopping video multiple times. I feel great nonetheless and feeling awesome about this process. I’ll try to check back in everyday. Good luck every one and thanks Chris.

  • Today I did Week 4 Days 2,3,4. There were SO many jumps.:-( My knees and ankles are not happy. Looking forward to phase too and for more strength!:-) I want to build some lean muscle. Thanks for the workouts!

  • Had my ACL operated on left knee without any problems. 2 MONTHS post -op i am experiencing some acute discomfort on my other non operated knee. Visibly there is a bump on the posterior side of the knee cap and i could also feel some annoying stiffness at times. Am i the only one having this issue here?

  • Me: Huh! Fitness ain’t that hard pfft

    Jeremy: One of the biggest decisions you can make in life when starting in the gym is to choose between these splits.

    Me: hmm maybe It’s a littl

    Jeremy: Choose wisely!

    ME:… Don’t put too much pressure on m

    Jeremy: CHOOSE WISELY!!

    ME: Looking at him while being teared up o-ok

  • I’m so proud of myself to making it this far, a little discouraged that I haven’t really lost much but I do feel way better and more energy. Eating healthier also been hard but I am seeing that I crave different things and less junk. So I guess it’s the little things ��

  • Me: quickly check for tomorrow’s workout says KILLER…. Like whaattt?? Is this not yet the killer?? Feels like my first day huh.. but HEATHER is so empowering ������ she’s an angel….we can do it guyz �������� thanks Heather.. love lots from PHILIPPINES ❤️❤️����

  • Bro this is what I hate everyone is always tryna sell you something like bruh no one can just show a free workout plan to gain muscle

  • that was a great one! thank you Heather. some workouts felt very repetitive and even made me dislike you a bit (lol) cause they were too rough but this one was well balanced. i guess alternating between jumping and working on the floor works best for me. i wasn’t bored.

  • I loved this workout today. Just when it got really tough, Heather would give us a slightly easier move so we would believe we could go on. I could also totally tell how this program is making me stronger. Heather is amazing!

  • Whow, that was TOUGH! I struggled through this after a long weekend of indulgence. Need to eat really healthy today and get back in gear tomorrow!

  • The first 15 minutes I was about to stop.. but after I heard the cool down music I started to believe in my body! I DID IT! Thank you for making my body stronger every day ��

  • Thanks Heather, wow that was challenging but Loved it… thank you… any recommendations anyone on how to really get the mind motivated so the body follow’s through!!

  • Hi! Thank you sooo much for all of your workouts.
    What’s the name of the song at the end of the workout (cool down)? I’m very curious but my shazam didn’t work:(

  • Funny clever vid. very helpful, actually. Though you were taking waaaaay too much protein! You only need as many gs of protein as you weigh in kgs (75kgs= 75g of protein, roughly 3 tins of tuna or 3 scoops of 25g protein shake) your body just wastes the excess. Def right about eating what you want. As long as it’s healthy, go for it! cheers

  • I could hardly do this workout. Soo hard. I did alot of easier no jumping no weight alternatives. I hate to see what is tomorrow. I may have to back up a week or two and get stronger. I don’t want to think about week 12….

  • So I just wanted to say I am loving this program!! I always look forward to my workouts each day and my body is slimming down and toning up!! My legs are stronger then ever! Looking forward to the rest of the program!! Also this week I feel them getting a little tougher which Im loving also! Thanks Heather!

  • The music in the background sounds kinda depressing just repeats the chords: Fm7b5 and Ebm7..
    How helpless yet apathetic.

    Thanks for the lesson, much appreciated.

  • You didn’t know this when you started but this is keeping a lot of us in shape during quarantine. I feel my whole body getting stronger. When I make my own workout I think I miss things. Thank you for sharing with the world! I’ve recommended you to everyone I know.

  • Heather, I start every video of yours with “I’m going to do this no problem, I’ll probably have to tack some extra exercises at the end”. ummmmm… NO! I am always so sweaty! You really know how to pack a punch in 30 mins!

  • I did all of this in one day and i did not give up my abs got better but not my arms my arms are really skinny will they ever get better?

  • My routine
    Mon.. Hiit
    Tue… Rest
    Wed.. Hitt
    Thu… Rest
    Fri…. Full body resistant training
    Sat…. Full body resistant training
    Sun… Rest

  • That’s not 10 pounds of muscle, maybe 2 scientifically impossible to gain 10 pounds of muscle in a month. And 382 grams of protein in one day is over kill…

  • Hi Heather, I just wanted to say that your videos are aiding in saving my mental health and body image. When I follow along to your videos I feel strong and empowered, and I’m witnessesing the results of the exercise everyday! I’ve completed everything on my checklist, apart from showing abs, but that last layer is stubborn I’m told XD could you reccomened a list of your videos that don’t use equipment? I don’t have any (yet). Best wishes xxxx

  • I am nearly 3 weeks after ACL & sewing of ruptures on both medial & lateral menicus. These exercises you have are great, very well put together. However, I am not allowed to put full weight on my leg before 6 weeks after surgery.. right now I have often problems bending my knee as the swollen Hoffa fat pad basically just locks the bend. My swelling has reduced a lot but this is still happening. Have you seen this before and what do you think the probability is of it going away within a few weeks? It really restricts my bending exercises even though I can sometimes bend to around 85 degrees. (When it doesn’t get in the way).

  • Interesting I do use a bro split, but since my schedule lies over a rolling five day week including cardio and one rest day, I still get two days for each muscle group per calendar week. That said, I started out by doing full body for quite some time earlier, which was good then, but I found I as a beginner got so effin’ sore that it felt like a waste to rest four days per week.

  • im a beginner and i still prefer split. Doing full body is too tiring you wont be able to finish it! Especially for a skinny guy like me i dont wanna burn anymore calories.

  • Bro splits are boring as shit and just didn’t make sense to me. Full body looks and feels so much better and you feel in more proportion ��

  • Thank
    you for sharing this video,it really helps & Motivate me.i went through
    ACL & Meniscus Surgery on 17-Jan-2020 and also shared all my experience
    from Day 0 on my youtube channel(bluerays,click on bluerays text near my
    photo).Please watch if time allows you & share your feedback to
    me.Sharing our experience that helps other gives the truly amazing
    feelings..Thank you much again, keep Moving & Stay Fit!!!

  • And here I am still in phase 0 or possibly less.:D

    I am going on beginning of week 2 post op, my quad hasn’t activated. Started feeling my hamstring and muscles below the knee feel like 100%. I haven’t done any really challenging exercises. More of moving my foot around to activate muscles below the knee and walking on my crutches.

    My knee bends about 80 degreeish I would say and I think I am like 5’ish degrees off a straight knee.

    And this guy is like doing exercises my healthy knee would probably struggle with after some reps.:D

  • Started doing this.. currently on the very first day.. fatigue started as I completed burpees couldn’t do pushups as expected.. forget about 3-4 rounds I couldn’t even complete one successfully..guys have you been through this?
    The phase in which Iam now?
    Just tell me that it would get better even that would suffice need motivation from you all

  • I am on day 4 after ACL and Meniscus repair. I can walk and climb stairs relatively pain free. I manage to achieve 90% of these excercises and find them very helpful, thank you! XX

  • hello sir, my right leg knee injury on bike before 4 month…after check my ACL problm and doct say surgry plzzz without surgery how recorvry my ligamnent and knee pain.plz do needful my help.

  • Wasn’t muscle. Mostly fat, water, and a pump. Stop spreading these fitness lies. If you’re LUCKY and a complete beginner, you can gain 1-2 pounds of muscle in ONE MONTH for the first year if your training and diet is optimal. You most likely gained 1 lb of muscle. Sorry, this is how it works.

  • I did 6 years bro split as a beginner naturel, did 2 years upper/lower, went back to split due better results. For beginners a upper/lower could be better but for definition and legging muscles you really need high volume bro splits. You can do splits that you i hit every muscle every 4 days thats better then 2 times with upper lower.

  • Hey Heather all the way from South Africa ����. It’s shocking that I’ve made it to Week 4 Day 4. But I’m so committed and will do it till the end. I look forward to these workouts every morning and true I sweat bucket loads �� with every workout. Thanks for this. I’m sure by week 12, I will be super strong ����

  • I’m at about 2.5 months post surgery. It is all about hips and ass. Every day different. I walk normal but feel like I need to be light jogging soon. Do all the exercises that hurt! Lunges, clam shell with band, side step lowering on bad knee, stair step ups on bad knee. Would love to hear good 3-4 month tips. Damn coronavirus have to go to video PT

  • I’m into 8th week of my AcL and meniscus repair.. it’s too much painful just started slowly walking.. and these things are really very far to me I feel.. I’m not negatively thinking.. but its true.. is it fine if I could do at least half of the excercise you have shown slowly or I’m I really laging.. just confused

  • Isn’t it a coincidence that the smallest bodybuilders on YouTube recommend avoiding bro splits���� and the biggest natural lifters do bro splits. It gets annoying to have to listen to…like my friend constantly blubbering about retarded “crossfit” being superior. I wasted years f*ck ing about with full body and half assed” push pull” sessions. Too tired to do any exercise properly after the first half hour. And with four days off on a full body????? Are you f*cking kidding me????? I’m 4 years into a bro split now and I’ve never been so satisfied with the results. 4 or 5 exercises, per body part,per session, at full intensity and good volume is the only way to go. It’s almost obvious to anyone with a brain. I also fit arm training in twice a week, but that’s a personal choice because I can manage it.

  • I am 16,soon 17 year old.I weight 140-150Kg.I am aware that I weight a lot.Thats why I started diet.I am gonna save this video as inspiration,reminder to keep working out dont stop till I get to at least 80Kg.

  • Hi Sir,
    I had ACL 1 year back but still I feel pain in my knee when I bend and I tried to do running but feeling some unsuitability in my knee. I am able to achieve full bending and all other leg exercise but not fully confident on my knee because of pain and Stiffness. Can you please suggest what should i do now. I am waiting for my second MRI results.

  • Hello there, have you considered Custokebon Secrets yet? Simply just do a google search. On there you’ll discover a great suggestions about how exactly you can lost lots of fat. Why not give it a shot? perhaps it will work for you too.

  • am I the only one thinking that this is so hypnotizing because of the music and the way the guy describes the exercises?:)) I just fell asleep for 2 hours now watching this =))

  • I can do pull ups, a lot of push ups and chin ups but the icf 2.0 only recommends lifting weights idk but i think these exercises are not much

  • At the moment I’m doing
    Mon: push (chest, shoulders, tri’s)
    Tues: pull (biceps, back & abs)
    Wed: legs (legs, glutes, abs)
    Thurs: rest
    Friday: push
    Sunday: legs/glutes
    Monday: rest

    And it goes on like that really, a rest day every 4th day; dunno if I should carry on like this or train 6 days back to back and do a rest day every 7th day, any advice?

  • What workout split do you use and why? Comment below! Hope you all enjoyed this one – don’t forget to give me a follow on Instagram ( ) to stay updated with more content. Cheers!

  • 3 years after still don’t have that full flexion or extension, if you are post op don’t slack on those heel props, calf stretches and prone hangs. Keep at it

  • im about to start lifting again, but this time im trying to have a better understanding and pay attention to the logic behind results
    Im only doing 3 days for now. I was thinking 45 moderate intense workout
    I don’t really care about size right now, more so strength. I want dense muscle instead of big size so apparently I should aim for lower reps and more sets, heavier weights, and longer rest periods between sets? Is that right?
    I was thinking A) biceps, back, lats, B) Triceps, Shoulders, traps C) Chest, legs, dead lifts

  • Monday push
    Tuesday pull
    Wednesday legs
    Thursday Push
    Friday pull
    Saturday rest
    Sunday rest
    I found through trial-and-error over the years that two days between sessions of the same muscle group is perfect amount of rest for me. I was working too large muscle groups on the same day and I was just very irritable having a hard time sleeping I believe my cortisol levels were pretty high from overtraining and taxing the CNS.

  • Hi Jeremy! I’m a huge fan of your channel and love your tips! They’ve really helped. I’ve been going through a crisis recently and can’t seem to figure out whether I should go with the bro-split for hypertrophy or upper/lower split. See I’m quite lean and need to put on some muscle, so if you could please help me out with how to approach this, that would be greatly appreciated:)

  • I know, bro split is not the better way to build muscle, but in my gym, we can do our workouts and having fun together.. So I want to do the right way to build my muscle but I’m sorry to have to change my gym

  • This one was the most difficult for me so far. Was sweating after the first set. I feel like I worked hard on this one but burnt the fewest calories compared to your other workouts. I wonder why that is? Anyone else?

  • It’s my week 9 still can’t flex my knee fully. I cried every therapy session since my therapist is doing passive knee flexion. Is their any exercises that could lessen my pain?

  • am i the only one that changes my programming every 2-3 months? Xp i used all of these probably full body the least plus GVT. To switch things up i’ll add in some isometric movements, eccentric/tempo focused weeks as well as PR weeks that just blow off any programming and you just go in and each day you chose a different body part to try to hit a PR in. The PR and eccentric/tempo weeks are not regular things but yea. pretty much how i do it. if i’m out of shape i use this and in 6 month i look completely different.

  • Would have been more helpful if the video was made with a person who recently had an acl reconstruction himself.would have been able to grasp the range of motion i should be achieving in every exercise properly

  • I can barely afford my surgery and physical therapy afterwards just isn’t possible /:
    Would it be smart to just follow along with this video rather than enrolling into a physical therapist’s program?

  • I always have a pain in my shoulders, so the switches are too painful to do. Am I doing something wrong or will it just disappear with more tries?

  • Thanks Chris I love this workout, I was wondering if you could show more cutting edge Pushups routines, and different styles thanks man.

    Lance B.

    Canada, Ontario.

  • it took me 22 seconds to realize the microphone wasn’t a choker. i was like, “i’m not a fan of the neck tattoo, but there’s no way i’m taking advice from a dude with a choker on.”

  • Thanks for the video. Since I have not seen any of your stuff before, I’d like to ask you the same question that I have asked of other trainers [ without ever getting an answer I might add]. I am coming up to my 70th birthday. At the age of 24, I took up the martial arts. I wanted to get ‘the look’ typical of many martial artists I’ve trained with and seen in movies. Now, I have tried every kind of training technique, I’ve followed all the normal nutrition advice and, when I could afford them, I used a variety of vitamin/minerals along with protein shakes to supplement my diet. I have made 9 attempts to build muscle mass over the last 46 years. NOTHING repeat NOTHING has EVER worked. My biceps, chest and thighs are EXACTLY the same size now [ and this is within a couple of centimetres] as they were when I was 24. Do you know of any genetic condition that could actively prevent muscle growth? Many thanks.

  • Hi Thenx, I would like to know for morning workout do you have your breakfast in advance or we just let our stomach empty as soon as we wake up and start the routine? Hope you see my cmt and reply. Thank you!

  • When I first started I couldn’t complete one set.. I couldn’t even jump during the burpees �� Now a month later I can do 2 full sets plus added other exercises to increase the intensity ���� been great especially since gyms are still closed cause of rona

  • Remember what Chris said, it’s not about how many repetitions you can do or how many you can do by following his moves in the video, it’s all about doing the perfect form because that is what will maximize your gains.

  • W4d4. Here we go. I still can’t do A push up but it’s all good. I actually am scared when she does it cause I can’t even get myself down. No elbow power at all

  • I read a lot of people keep on talking about Episoketren System. But Im not sure if it is good. Have you ever tried using this popular training program?

  • ” Go to your stoopid boss and tell him you’re gunna quit and go play rock and roll cause youre punk rock. Then go take out the $638 you have in the bank from your arby’s job and lifegaurding. Go spend every bit of it on neck tattoos. Then youre done, now you’re ripped ” google chinese jesus

  • You don’t even know what 10 lbs of muscle looks like, when i gained 10 lbs of muscle i was training for about 6 months and it made a HUGE dfference by the way 7:13 Muscles don’t go to your waist

  • I’ve been doing this a few times a week since April and it’s one of my favorite circuits. I was in shape before but I definitely look more toned and feel stronger after doing this on a regular basis. Is this considered a HIIT work out?

  • lmao i did this whole thing, struggled through it but finished it anyway. i was thinking damn is this it? this is all he does? then he goes and says do it 4 more times

  • So you’re telling me I’m going to school in like 7 days and each morning I had to do these? And I go to sleep around 2? And I used to wake up at 5. lol I’m fucked

  • Everyday explosive pushups in this routine led to tendinitis in my elbow. Tendinitis in my elbow ruined my ability for upper body work outs for a few weeks while it heals.

  • I just had my surgery 2 weeks ago and my knee is still really swollen when I stand up with my crutches it hurts to put my foot flat on the floor and advise

  • Can you please mention the workout to be done in bro splits the one which you did i dont wanna do other fake exercises ur ones are real exercises which are effective ❤️

  • Great video. I was kinda just working out randomly, with emphasis on my back. To have an actual routine is really gonna make my workouts much better.

  • I found it easier to do think 5 for times cause when you count to five it is easy so count to 5 4 times then you get 20 no sweat don’t over think it ��

  • I just don’t understand why some people are disliking this video? All those movements are very effectives. Please try them out before disliking it.

  • 11 days post op and I’ve started doing some of the stretches and leg lifts today. These are great! Covid put a 3 week wait on physio so these are helping.

  • Chloe Ting has something similar that’s easier for beginners. She even includes low impact options to the “jump” exercises. Currently using hers to work up to doing Chris workouts. This man is wildly motivating

  • Dr.Boes I’m 40 a Marine, I’ve been told I have a genetic laxity with my ligaments, I’m about to be on my 5th surgery on the same knee. My cadaver ligaments hold solid for the first few months then stretch, any advice? 2nd what do you think about prolotherapy post op?

  • I had an ACL Reconstruction Surgery 1 month ago using Hamstring graft. I was feeling OK, and so started walking with a gentle limp. However, once I was trying to pick up something from the floor and had a massive stretch on my hamstring. I also heard a cracking sound. My mobility is still the same as my level before this incident. However, it feels a bit strained and I observe a gentle bump and swelling behind the knee area.

    Could you suggest me if it’s normal or may it heal naturally?

  • Can anyone please tell these exercises need to do with hinge brace or without brace, as my physio and doctor said not to remove brace till three months.

  • GM Chris! I was 230 pounds and lacked motivation. After I watched your Thenx morning workout routine to get shredded, something about it just lit a flame to change things up. I then watched your videos to eating healthy and also incorporating intermittent fasting into the mix. After 5 months of intermittent fasting, eating clean and following your workouts (starting off light then going max 4 sets) I am now at 180. Ty Chris for the motivation the videos and the invaluable information on your videos. Also I am 41 and not in my 20’s or 30’s. If i can do it anyone can. Much love to the THENX team.

  • How would having my medial meniscus sewn back together along with ACL reconstruction affect the timeline for these exercises. I’m 19 days in and can’t walk normally yet so still using crutches. No physio now either with this covid 19

  • I’m in week three post-op, but haven’t touched my foot down yet. I have hyper-extension in my knee coz of which my recovery has been delayed by a week. Cant wait to start doing these exercises.

  • Okay, we need 15-20 sets per every muscle group every week.
    chest: 6 sets

    legs: 6 sets

    biceps: 6 sets

    triceps: 6 sets

    back: 6 sets

    shoulders: 6

    What do you think about it?

  • When does everyone start seeing a physical change in their body? I’ve noticed my pants fit better and im feeling stronger through the workouts but I havent seen a change in my appearance..

  • im 8 weeks into surgery and i find everyone is different im slowly gaining strength as i lost 20 percent of my muscles on the operated knee

  • Thanks! very good video. i have trained for 7 years and tried lots of diferentes routines (ab, abc, abcd, abcde, mentzer hit, peridizations…) but always had a very very low growth rate when comparing to my friends (some worked togheter with me), even going to nutritionist and taking suplements. i will try your ideias now becouse you have a scientific base, to see if i finally grow faster XD

  • Really appreciable bro, i had experience of U/L Splits and it really gives u higher strength + muscle growth as compared to bro split, again starting the U/L Splits after a long break, hope i get my gains to max again!!

  • I just started working out as a beginner and being quarantined gives me so much time, so I decided to do Push/Pull/Legs(abs) /Push/Pull/Legs(abs)/ rest. Which is 7 days, 2x a week each muscle but I’ve heard that doing 3x full body workout is better. I’m only using body weight and dumbbells though, what would be the best results?

  • As a beginner doing full body I can really attest to full body making workouts seem easier. After a couple of weeks alot of the resistance started to fade.

  • i havent had surgery, even tough i have torn ACL. im will try to do these exercise, what i can, and we will see. thank you for this.

  • How about, Mon chest & triceps, Tue back & biceps, Wed shoulders & legs, one day break, and again three days same, one day break, and so on? ABS are optional, anytime
    Btw, I am completely new in gym.

  • In sociology, physical fitness and body care is a lifestyle. in this video, we explain how you get high physical fitness.
    Join now.

  • I feel so disappointed with myself I manged to do 1 set of the first part and the rest�� I hope tomorrow I will feel much stronger

  • I can do all dis exercise..& i hvnt do any surgery yet..cos now its been 2months at least..but I can’t run well or bend my leg cos of acl.

  • Everyone needs to remember, each persons body will recover differently. I’m 4 weeks post OP and I’m out of the brace with no crutches. I’m walking almost like I did before the injury, my bend is at 85° and flexion is a +1. Someone I know is 5 weeks post op and still has to use the brace and crutches. Listen to your body and don’t push it to hard. Just continue with your program and you will fully recover 5-6 months.

  • 4 weeks post op acl been very hard to get flexion due to the vastus lateralis area being very tight and tender to touch any suggestions please?

  • I feel like doing a split like this

    M: Push
    T: Pull
    W: Legs
    Th: Push
    F: Pull
    S: Legs
    Sunday: Push
    Monday: Pull
    Tuesday: Legs
    Thursday: Pull
    Friday: Legs
    Saturday: Push
    Sunday: Pull
    Monday: Legs
    Tuesday: Push
    Wednesday: Pull
    Thursday: Legs
    Friday: Push
    Saturday: Pull
    Sunday: Legs
    Monday: Push

    And again

  • Completed this workout today; best arm/shoulder workout I’ve ever done in my living room. Didn’t realize how many more workouts there are. Can’t wait to start on day 1 tomorrow. So thankful for the availability of these workouts for people that only have time to workout at home:)

  • how should i do the squats and the other stand-up exercises and i still uses my 2 crutches?!
    and secondly how come there is no bending (flexion) exercises?
    when should get to full bending?

  • hello!!! i had my surgery almost 4 month ago i can do only 120 degrees and can’t straight my leg. What can i do? It’s very dangerous? I need another surgery? Doctors in Georgian are not good. I had first surgery (meniscus) 2 years ago.

  • Partailly torn ACL about 7 months ago. The swelling heal in about 4 months. I went back into the sport of soccer, when again I suffered another knee injury. I have not gotten surgery cause im too broke. However i am able to walk now and I find these exercises extremely helpful. Im on the journey of joining my universities D1 soccer team.

  • Monday: Chest
    Tuesday: Shoulders and trapezius
    Wednesday: Legs and abs
    Thursday: Back
    Friday: Arms (biceps & triceps)
    Saturday: Legs and abs
    And all over again)

  • I had my surgery almost 5 months ago and according with this video, I am in the phase 2 of exercises:( Should I be doing more? I feel that my doctors and people in charge of my rehab have been very uninterested in me. I used to play Soccer Professionally

  • hi
    your videos are helping me alot. thanks:)
    i had surgery 3 weeks back
    i am doing all this workouts with the help of my physio
    can you tell me how many sets and repetations to do?
    and daily how many times?

  • Only managed 2 rounds of this on Friday. It’s now Sunday and I’m sore in places I didn’t realize I could be sore ������. I might be sticking to this and other Then X workouts for some time to see how it goes.

    I’ve been having a hard time finding an online resource that I like and this seems like it might be helpful.

    For reference, I’m not trying to loose weight but I eat pretty clean. For the past 3 years I’ve reduced dairy consumption significantly, have replaced flour with complex carb alternatives, reduced sugar intake and have increased how much veggies I eat.

  • Show the modifications also and go at a slower pace if you’re a beginner. Still doable but I won’t ever be able to do that or look like that, cause I’m a weak women.

  • I personally favour the push/pull/legs split because it allows me to train each muscle group 2x per week and I’m not as tired during my session, as if I were to do a full body split 3x a week.
    I also have the favour of adding more isolation exercises if needed.

  • This is my favorite video out of all of them I am so grateful for these videos lost 34lbs and 61inches because of these workout videos and gained 13lbs of muscle so so so grateful they are free ������

  • Can someone eloborate on this please, how does an push, pull leg split classify as higher frequency as a bro split as all your doing is splitting a workout in a bro split into 2 seperate workouts as seen at 2:35, thanks?

  • Bro if u natural and u have extremely good genetics and only if extremely good genetics, you will gain 8-12 lbs of muscle per yr PER YR I REPEAT PER YR so u might wanna fix that title of urs

  • Do you see that serious lateral tilt in your shoulders? This is what happens when you use a computer all day. You need to work on that or you’ll end up like me with wrecked shoulders. Strengthen the serratus anterior and lower trap muscles to keep your shoulders safe.

  • I never looked so forward to doing abs before! That cardio circuit was intense. I needed to take rests but powered through. I fit in my shorts that were too tight last month just doing this program without changing what I eat so thats a great motivator for me. week 4 day 5 tomorrow, woot woot!!!!

  • Hey there from Germany. I love love love your workouts this one is a killer. Doing it with my daughter (18) the rest of the family though is gettin a little bit stressed ‘cause at night at family dinner we always keep talking about which exercise was the toughest and who did better ������

  • I think you should concentrate on your posture rather than putting meat on. Your left shoulder is so fucked up, which is also visible on your pecs. They’re nowhere near symmetrical. Symmetrical btw means healthy, not just estethic. In the final pic your abs are sticking out, which actually means they are weak (yeah, weak), which means your glutes are weak, which means your pelvis is tilted, which means your lumbar spine is hyper-extended, which means your first vertebra, the atlas is out of position, which means your brain stem can not communicate with the rest of your body optimally, which means you are more prone to autoimmune diseases, and also means you’re not getting maximal oxygen supply to your brain, which means your IQ is lower than your max potential. That explains why you are a moron.

    Now, I’m not concerned about you, cuz you seem to be a moron by default, and all that protein will sure help and kill you faster, which is nice, cuz your kidneys will work sub-optimally and all the toxins will not get excreted as efficiently as they could, but I’m concerned about kids watching your vid trying to copy your “successful method” only to fuck themselves beyond belief. So dude, please eat more protein, it will give you muscle 😉

  • Not sure if you can answer this, but I’ll love if someone actually helped me. I’m from Mexico and started doing some workout because of Covid, it’s been working to lose weight and all, but I’m not sure if I’m doing the right thing to build a little muscle, my routine is:
    M: Chest and Biceps
    T: Legs and shoulders
    W: Back and triceps
    Th: Chest and Biceps
    F: Legs
    and shoulders
    S: Back and triceps

    Not sure where to put the abs and in there, and I do 20ish min of Cardio daily, I try to do between 5-4 exercises of reps until failure for 4 sets each, but not sure if I’m doing something wrong, or should change something.

  • 4:12 yo wtf, 383g of protein!?!? For 133 lbs, as a hardgainer, you’d only need.72g of protein/lbs. So roughly 96g of protein daily.

  • I had surgery on 6th of September. Foolishly I started rehab. Process after 2 weeks of surgery. I have concerned physio and everything is going well now. But I have a bit pain in my operated knee. And also my other knee is producing pop sounds and paining a bit. The physio said that my knees are hyper-extension and it will be alright when you will practice exercises to stop hyper-extension. Any suggestions?

  • This idiot had so many scoops of ON whey which has 5.5G of BCAAs per scoop and this idiot says she couldn’t sleep or eat much. Whey protein kills appetite. The only thing that helped him was his genetics.

  • 2:56 you buy food for yourself, you cook for your self, you eat by yourself, you go to gym by yourself etc but you still complain that you don’t have time for yourself? This strange millennials…maybe time “for myself” means time for pornhub?