Caroline Girvan’s fitness app CGX launched April 27, 2023. She created the very best video workouts out there for free on YouTube. She posted her first workout April 5, 2020 during the pandemic and her last YouTube workout posted in October 2022. In 2 1/2 years she posted over 600 workouts that are all still available for free on YouTube (check out over 200 of those workouts I have done and reviewed on this blog). We were all sad when she stopped uploading workouts to YouTube but even without any new workouts, she has created more than enough excellent workouts to keep us all busy for years. I still have haven’t done all of them, though many are on my To Do list. But I do return to my favorites frequently. Here is the video she created, explaining why she created the CGX app.
Caroline continues to create amazing workouts but now she does it on her CGX App. It is $12.99 a month or $99.99 a year. You get the first 2 weeks as a free trial. The app contains individual workouts, workout programs, meal ideas/recipes and lots and lots of fitness and nutrition articles. It also has an entire how-to section in which Caroline demonstrates proper form for just about every exercise performed in her workouts. Each how-to video is approximately 1-3 minutes but a few are as long as 6 minutes.
It gets better. You can create your own rotation calendar. The app contains a calendar and you can assign workouts to days on the calendar. In addition, each workout on the app contains a notes section where you can record the weights you lifted to track your progress.
Most of the workouts come with an optional warm up. The warm ups are geared toward the focus of the workout. So if it is an upper body workout, you will be primarily warming up your upper body. If it is a lower body workout, you will primarily be warming up your lower body and if it is total body? You guessed it, your entire body gets warmed up. The upper body focused warm up is 6 minutes, the lower body focused warm up is 9 minutes and the total body focused warm up is 11:30 minutes. The warm ups contain a lot of mobility work, which I really like.
I love the ability to schedule and stack workouts. She has so many short but focused and thorough workouts. I can create my own muscle splits. If I want a chest and back day? Easy, schedule a back workout and a chest workout back to back. If I want a posterior chain day? Back workout + a glute or hamstring workout. At first I thought the biggest drawback was the short stretches, but if you are stacking workouts like me, it is not a drawback at all. You get 1-2 minutes of stretching at the end of a workout then you go right into the next workout. And since I use Airplay to send the workout from my iPad to my TV, I have a longer stretch queued up on YouTube. When I finish the final CGX workout of the day, there it is. All I have to do is hit play and start my longer stretch.
Though there are a lot of short workouts, there are longer workouts, too. She currently has several programs, including a beginner program
Currently there are some problems with the app that I hope are fixed. It is impossible to know if you are seeing all of the workouts available. It is not set up so that you can scroll through every workout the app contains. For all I know there are workouts on there I am not aware of and I have scoured the app using the search function. The search filter is a problem, too. You can only get good results if you choose one filter. Meaning, choosing more filter topics doesn’t refine your results. Instead, if you choose 2 things to filter for it gives you everything with both or either. For example, if you choose 10-20 minute workouts AND Strength workouts. You will get every single Strength workout regardless of the length, PLUS every single 10-20 minute workout–whether it is a strength workout or not. I have submitted a feature suggestion about both of these issues. If it bothers you, then I suggest you also make a suggestion as well. The more people that make the suggestion, the greater chance these issues will be fixed.
Below I will list every CGX workout I’ve done. I will review them just like I review every other workout on this blog, but they will also be listed on this page for easy access. I will separate them into categories just like I do on the page I created for Caroline. BTW–these workouts will also be on Caroline’s page but this page is exclusively for CGX workouts. On this page, if the workout is part of a program, it is only listed under the program; for example, the Iron program has upper body, lower body and total body workouts but those workouts are only listed under the Iron Program.
***April 2024 update: Caroline created new, shorter warm ups. Rather than just attach them to the new workouts from April forward she has replaced all of the warm ups in all of the workouts. I have reviewed too many CGX workouts to go in and change everything, so just know that the workout time “w/ optional warm up” is now shorter than what is listed below. Additionally, within each review where I list the warm up time, it is now shorter than what the workout lists.***
Outdoor Kettlebell Cardio (13 minutes; 24:30 minutes w/ optional warm up)
Barbell Full Body Workout (18 minutes; 30 minutes w/ optional warm up)
Kettlebell Complex Full Body (25:30 minutes; 37 minutes w/ optional warm up)
Kettlebell Full Body (33 minutes; 37:30 minutes w/ optional warm up)
Unleash Day 4: Full Body (43 minutes; 47:30 minutes w/ optional warm up)
Unleash Day 9: Full Body (43:30 minutes; 48 minutes w/ optional warm up)
Cluster Series Day 10: Full Body including Abs (44 minutes; 49 minutes w/ optional warm up)
Unleash Series Day 24: Full Body (46 minutes; 50:30 minutes w/ optional warm up)
Unleash Day 29: Full Body (46 Minutes; 51 minutes w/ optional warm up)
Unleash Day 14: Full Body (47 minutes; 42 minutes w/ optional warm up)
Unleash Day 19: Full Body (47:30 minutes; 53:30 minutes w/ optional warm up)
Weighted Vest Full Body Session (62 minutes; 66 minutes w/ optional warm up)
Day 2 of Full Body Split (62:45 minutes; 67:30 minutes w/ optional warm up)
1 Hour Kettlebell Full Body Workout (63 minutes; 67:30 minutes w/ optional warm up)
60 Min The Anterior Workout (63 minutes; 68 minutes w/ optional warm up)
1 Hour Calisthenics with Bands (63:45 minutes; 68:30 minutes w/ optional warm up)
Day 3 of Full Body Split (63:45 minutes; 68:30 minutes w/ optional warm up)
Day 1 of 3 Full Body Split (64:45 minutes; 69:30 minutes w/ optional warm up)
1 Hour Bodyweight Full Body Workout | Calisthenic Clusters (65 minutes; 69:30 minutes w/ optional warm up)
1 Hour All on the Posterior Chain (65 minutes; 70 minutes w/ optional warm up)
60 Min The Posterior Workout (65:30 minutes; 70 minutes w/ optional warm up)
1 Hour Dumbbell Full Body (66 minutes; 70:30 minutes w/ optional warm up)
75 Min Full Body Split Day 1 (78 minutes; 82:30 minutes with optional warm up)
75 Min Full Body Split Day 2 (78 minutes; 82:30 minutes with optional warm up)
6 Minute Push Ups (8 minutes; 14 minutes w/ optional warm up)
10 Minute Shoulder Workout (11 minutes; 17 minutes w/ optional warm up)
Superset Triceps (12:30 minutes; 16:30 minutes w/ optional warm up)
10 Min Lats (12:30 minutes; 18:30 minutes w/ optional warm up)
Bicep Curls (13 minutes; 19 minutes w/ optional warm up)
10 Minute Back Builder (13 minutes; 19 minutes w/ optional warm up)
Most Intense Chest & Tri Drop (15 minutes; 21 minutes w/ optional warm up)
Drop Set Shoulders (15:30 minutes; 21:30 minutes w/ optional warm up)
Express Chest Workout (15:30 minutes; 21:30 minutes w/ optional warm up)
Arms Circuit Workout (16 minutes; 23 minutes w/ optional warm up)
‘Elbows in’ Triceps (17:30 minutes; 23:30 minutes w/ optional warm up)
‘No Pressing’ Shoulders (17:30 minutes; 23:30 minutes w/ optional warm up)
Chest and Triceps Workout (18:30 minutes; 24:30 minutes w/ optional warm up)
Express Upper Pump! (19 minutes; 25 minutes w/ optional warm up)
15 Min Shoulder Circuit (19 minutes; 25 minutes w/ optional warm up)
CGXmas Day 12: Biceps & Back (20:45 minutes; 26:45 minutes w/ optional warm up)
CGXmas Day 14: Shoulders & Chest (21 minutes; 27 minutes w/ optional warm up)
Rear Delt Shoulder Workout (21:30 minutes; 27:30 minutes w/ optional warm up)
Just the Triceps (22 minutes; 28 minutes w/ optional warm up)
‘All Heads’ Shoulder Workout (22:30 minutes; 28:30 minutes w/ optional warm up)
The Back (22:30 minutes; 26:30 minutes w/ optional warm up)
The Chest (22:30 minutes; 26:30 minutes w/ optional warm up)
CGXmas 2024 Day 2: Big Back Session (22:30 minutes; 26:30 minutes w/ optional warm up)
CGXmas Day 20: Biceps & Triceps (23 minutes; 29 minutes w/ optional warm up)
CGXmas Day 2: Chest & Back Supersets (23:30 minutes; 29:30 minutes w/ optional warm up)
Back Workout (24 minutes; 30 minutes w/ optional warm up)
CGXmas 2024 Day 7: Push ups, Pullovers and More (24 minutes; 28 minutes w/ optional warm up)
Drop It Back & Biceps (24:30 minutes; 30:30 minutes w/ optional warm up)
CGXmas Day 7: Upper Body (24:30 minutes; 30:30 minutes w/ optional warm up)
CGXmas Day 18: Upper Body Supersets (24:30 minutes; 30:30 minutes w/ optional warm up)
Unilateral Shoulder Session (25 minutes; 31 minutes w/ optional warm up)
Back Circuit (25:30 minutes; 31:30 minutes w/ optional warm up)
Rear Delt Directed Shoulders (25:30 minutes; 31:30 minutes w/ optional warm up)
Back & Rear Delts (27 minutes; 33 minutes w/ optional warm up)
Shoulder and Triceps Circuit (28 minutes; 34 minutes w/ optional warm up)
Pre-Exhaust Back & Biceps (28 minutes; 34 minutes w/ optional warm up)
Unleash Series Day 7: Upper Body (38 minutes; 42 minutes w/ optional warm up)
Unleash Day 15: Chest, Shoulders & Triceps (38:30 minutes; 42:30 minutes w/ optional warm up)
Unleash Day 17: Upper Body (39:45 minutes; 43:45 minutes w/ optional warm up)
Unleash Series Day 2: Upper Body (41 minutes; 45 minutes w/ optional warm up)
Cluster Series Day 4: Back & Biceps (41:30 minutes; 45:30 minutes w/ optional warm up)
Unleash Day 10: Back, Rear Delts & Biceps (41:30 minutes; 45:30 minutes w/ optional warm up)
Unleash Day 20: Back & Biceps (42 minutes; 46 minutes w/ optional warm up)
Unleash Day 22: Upper Body (42 minutes; 46 minutes w/ optional warm up)
Cluster Series Day 8: Shoulders (42 minutes; 46 minutes w/ optional warm up)
Unleash Day 5: Shoulders & Triceps (42:30 minutes; 46:30 minutes w/ optional warm up)
Unleash Day 25: Shoulders (42:30 minutes; 46:30 minutes w/ optional warm up)
CGX: Cluster Series Day 6: Upper Body (43 minutes; 47 minutes w/ optional warm up)
Unleash Day 12: Upper Body (43 minutes; 47 minutes w/ optional warm up)
Unleash Day 27: Upper Body (43 minutes; 47 minutes w/ optional warm up)
Unleash Day 30: Shoulders & Arms (43:30 minutes; 47:30 minutes w/ optional warm up)
Cluster Series Day 2: Chest, Triceps & Shoulders (43:30 minutes)
Kettlebell Upper Body (46:30 minutes; 50:30 minutes w/ optional warm up)
K5 Series Season 1 | Day 2: Upper Body Workout with Abs Included (48 minutes; 52 minutes w/ optional warm up)
CGX: K5 Series Season 1 | Day 5: Upper Body Workout with Abs Included (52:30 minutes; 56:30 minutes w/ optional warm up)
1 Hour Chest, Shoulder & Triceps (58 minutes; 64 minutes w/ optional warm up)
Shoulders and Arms Straight Sets (60 minutes; 66 minutes w/ optional warm up)
1 Hour Back & Abs (62 minutes; 68 minutes w/ optional warm up)
5 Min Quad Finisher (8:30 minutes; 17:30 minutes w/ optional warm up)
Banded Bodyweight Glutes (9:30 minutes; 18:30 minutes w/ optional warm up)
Hamstring Roll Outs (10 minutes)
10 Min Leg Circuit (12 minutes; 18 minutes w/ optional warm up)
Ankle Weight Workout (13:30 minutes; 19:30 w/ optional warm up)
Calf Workout (17 minutes)
CGXmas Day 11: Ankle Weights (18 minutes; 27 minutes w/ optional warm up)
No Repeats Dumbbell Leg Workout (18:45 minutes; 28 minutes w/ optional warm up)
All Glutes Hip Thrusts (19 minutes; 28 minutes w/ optional warm up)
Lengthen and Contract Hamstrings (19 minutes; 28 minutes w/ optional warm up)
Stability Ball Trisets (19 minutes; 28 minutes w/ optional warm up)
Bodyweight Glutes (19:30 minutes;28:30 minutes w/ optional warm up)
Hamstring Workout (21:30 minutes; 30:30 minutes w/ optional warm up)
Squats & RDLs (22 minutes; 31 minutes w/ optional warm up)
Sumo Leg Day (22:30 minutes; 31:30 minutes w/ optional warm up)
CGXmas Day 3: Glutes on the Mat (22:30 minutes; 31:30 minutes w/ optional warm up)
CGXmas Day 15: Leg Day Complexes (22:30 minutes; 31:30 minutes w/ optional warm up)
CGXmas Day 6: Lower Body Circuits (22:45 minutes; 31:45 minutes w/ optional warm up)
Unilateral Lower Body (23:30 minutes; 32:30 minutes w/ optional warm up)
CGXmas Day 19: Supersetted Quads (24 minutes; 33 minutes w/ optional warm up)
CGXmas 2024 Day1: Squats an Bridge Supersets (24 minutes; 30 minutes w/ optional warm up)
CGXmas Day 8: Constantly Banded Glutes (24:45 minutes; 33:45 minutes w/ optional warm up)
CGXmas Day 1: Glutes & Hamstrings (27 minutes; 36 minutes w/ optional warm up)
25 Minute Leg Circuit (27:30 minutes; 36:30 minutes w/ optional warm up)
CGXmas Day 23: Lower Body (28 minutes; 37 minutes w/ optional warm up)
Lots of Lunges! (29 minutes; 38 minutes w/ optional warm up)
25 Min All Lunges (30 minutes; 39 minutes w/ optional warm up)
Unleash Series Day 26: Leg Day (40:30 minutes; 46:30 minutes w/ optional warm up)
Unleash Day 11: It’s Leg Day! (41 minutes; 47 minutes w/ optional warm up)
Cluster Series Day 7: Lower Body (41:45 minutes; 47:45 minutes w/ optional warm up)
Unleash Series Day 1: It’s Leg Day! (42 minutes; 48 minutes w/ optional warm up)
Cluster Sets Day 5: Lower Body (42 minutes; 48 minutes w/ optional warm up)
Unleash Series Day 6: Lower Body (42:30 minutes; 48:30 minutes w/ optional warm up)
Unleash Day 16: Leg Day (43 minutes; 49 minutes w/ optional warm up)
Unleash Series Day 8: Glutes, Hamstrings & Abs (43:30 minutes; 49:30 minutes w/ optional warm up)
40 Minute Lower Body Workout (44 minutes; 50 minutes w/ optional warm up)
40 Min Unilateral Glutes and Hamstrings (44 minutes; 50 minutes w/ optional warm up)
Cluster Series Day 1: Leg Day … Quad Focused (44 minutes; 50 minutes w/ optional warm up)
Cluster Series Day 3: Glutes & Hamstrings (44 minutes; 50 minutes w/ optional warm up)
Unleash Series Day 23: Glutes & Hamstrings (44 minutes; 50 minutes w/ optional warm up)
Cluster Series Day 9: Glutes & Hamstrings (45:30 minutes; 51:30 minutes w/ optional warm up)
Unleash Series Day 3: Glutes & Hamstrings (45:30 minutes; 51:30 minutes w/ optional warm up)
Kettlebell Lower Body (45:30 minutes; 51:30 minutes w/ optional warm up)
Unleash Day 18: Glutes (45:45 minutes; 51:45 minutes w/ optional warm up)
Unleash Day 13: Glutes & Hamstrings (46 minutes; 52 minutes w/ optional warm up)
Unleash Day 21: Leg Day (46 minutes; 52 minutes w/ optional warm up)
Unleash Series Day 28: Glutes & Hamstrings (47 minutes; 53 minutes w/ optional warm up)
K5 Series Season 1 | Day 3: Quad Focused Workout with Abs Included (50 minutes; 56 minutes with optional warm up)
K5 Series Season 1 | Day 1: Glutes & Hamstrings with Abs Included (51 minutes; 57 minutes w/ optional warm up)
55 Min Glutes & Hamstrings (58:45 minutes; 64:45 minutes w/ optional warm up)
1 Hour Lower Body (68:30 minutes; 77:30 minutes w/ optional warm up)
Rowing Workout (11 minutes; 22:30 minutes w/ optional warm up)
10 Min Sit Up Abs (12:30 minutes)
10 Min Core and Abs (12:45 minutes)
CGXmas Day 5: Stability Ball Ab Complexes (13 minutes; 24:30 w/ optional warm up)
CGXmas Day 16: The Abs! (14 minutes; 26 minutes w/ optional warm up)
Dumbbell Abs Circuit (15:30 minutes)
Hip Mobility (27 minutes)
Full Body Mobility Routine (28 minutes)
Day 1: Leg Day (35:30 minutes; 44:30 minutes w/ optional warm up)
Day 2: Upper Body (33 minutes; 39 minutes w/ optional warm up)
Day 3: Glutes! (33 minutes; 42 minutes w/ optional warm up)
Day 4: Full Body (43:45 minutes; 55:30 minutes w/ optional warm up)
Day 5: Shoulders & Triceps (34:30 minutes; 40:30 minutes w/ optional warm up)
Day 6: Time for the Quads (37 minutes; 46 minutes w/ optional warm up)
Day 7: Upper Body (36 minutes; 42 minutes w/ optional warm up)
Day 8: Glutes & Hamstrings (37 minutes; 46 minutes w/ optional warm up)
Day 9: Full Body (43 minutes; 53:30 minutes w/ optional warm up)
Day 10: Back & Biceps (32:30 minutes; 38:30 minutes w/ optional warm up)
Day 11: Leg Day (35 minutes; 44 minutes w/ optional warm up)
Day 12: Chest, Shoulders & Triceps (35 minutes; 41 minutes w/ optional warm up)
Day 13: Glutes & Abs (36 minutes; 47:30 minutes w/ optional warm up)
Day 14: Full Body Circuit Plus Abs (41:30 minutes; 53 minutes w/ optional warm up)
Day 15: Back & Rear Delts (35 minutes; 41 minutes w/ optional warm up)
Day 16: Lower Body Including Calves (34:45 minutes; 43:45 minutes w/ optional warm up)
Day 17: Deadstop Chest & Triceps (31:30 minutes; 37:30 minutes w/ optional warm up)
Day 18: Posterior Chain (39 minutes; 50:30 minutes w/ optional warm up)
Day 19: Straight & Supersets Full Body (34:30 minutes; 46 minutes w/ optional warm up)
Day 20: Bi & Unilateral Shoulders (33:30 minutes; 39:30 minutes w/ optional warm up)
Day 21: It’s a Leg Day! (39:30 minutes; 48:30 minutes w/ optional warm up)
Day 22: Complete Upper Body (36:30 minutes; 42:30 minutes w/ optional warm up)
Day 23: Glutes & Hamstrings (36 minutes; 45 minutes w/ optional warm up)
Day 24: Full Body (39 minutes; 50:30 minutes w/ optional warm up)
Day 25: It’s Arm Day! (35 minutes; 41 minutes w/ optional warm up)
Day 26: Slow Eccentric Lower Body (37 minutes; 46 minutes w/ optional warm up)
Day 27: Back & Alternating Bicep Curls (34:30 minutes; 40: 30 minutes w/ optional warm up)
Day 28: Glute Focused Circuit (42 minutes; 51 minutes w/ optional warm up
Day 29: Full Body (42 minutes; 53:30 minutes w/ optional warm up)
Day 30: Shoulders, Chest & Triceps (32:30 minutes; 38:30 minutes w/ optional warm up)
Day 31: Drop Set Leg Day (37:30 minutes; 46:30 minutes w/ optional warm up)
Day 32: Upper Body (39:30 minuted; 45:30 minutes w/ optional warm up)
Day 33: Lots of Unilateral for Glutes (38 minutes; 47 minutes w/ optional warm up)
Day 34: Full Body : Every Major Muscle Group! (38:30 minutes; 50 minutes w/ optional warm up)
Day 35: Rows, Pulls & Curls: Back & Biceps (33 minutes; 39 minutes w/ optional warm up)
Day 36: Bridges & RDLs: Glutes & Hamstrings (33:45 minutes; 43:45 minutes w/ optional warm up)
Day 37: Chest & Triceps (36 minutes; 42 minutes w/ optional warm up)
Day 38: Posterior Chain (40 minutes; 51:30 minutes w/ optional warm up)
Day 39: Full Body (40 minutes; 51:30 minutes w/ optional warm up)
Day 40: Solo Shoulders (32:30 minutes; 38:30 minutes w/ optional warm up)
Day 41: Leg Day! (36:30 minutes; 45:30 minutes w/ optional warm up)
Day 42: Upper Body (37 minutes; 43 minutes w/ optional warm up)
Day 43: Glutes & Abs (39 minutes; 48 minutes w/ optional warm up)
Day 44: Full Body (40:45 minutes; 52:30 minutes w/ optional warm up)
Day 45: Back & Core (39:30 minutes; 45:30 minutes w/ optional warm up)
Day 46: The Glutes & Hamstrings (38:30 minutes; 47:30 minutes w/ optional warm up)
Day 47: Upper Body (35:30 minutes; 41:30 minutes w/ optional warm up)
Day 48: The Quads! (35:45 minutes; 41:30 minutes w/ optional warm up)
Day 49: Full Body (40 minutes; 51:30 minutes w/ optional warm up)
Day 50: Shoulders & Triceps (36 minutes; 42 minutes w/ optional warm up)
Day 1: ‘Seek Out the Challenge’ Lower Body (49 minutes; 55 minutes w/ optional warm up)
Day 2: ‘Quality Over Quantity’ Upper Body (46:30 minutes; 50:30 minutes w/ optional warm up)
Day 3: ‘Lengthened Emphasis’ (Lower Body) (46 minutes; 52 minutes w/ optional warm up)
Day 4: Rows & Flyes ‘The Stretch’ (45:30 minutes; 49: 30 minutes w/ optional warm up)
Day 5: Quads & Glutes Circuit (46:30 minutes; 52:30 minutes w/ optional warm up)
Day 6: Longest Bicep Finisher (Upper Body) (47 minutes; 51 minutes w/ optional warm up)
Day 7: Beginning with Bridges (50:30 minutes; 56:30 minutes w/ optional warm up)
Day 8: Take the Harder Route (Upper Body) (44 minutes; 48 minutes w/ optional warm up)
Day 9: Ballpoint 15-20 Rep Lower Body (49:30 minutes; 55:30 minutes w/ optional warm up)
Day 10: Concentric Slowing Upper Body (45 minutes; 49 minutes w/ optional warm up)
Day 11: ‘ If you like step ups… you’ll love this one!’ (Lower Body) (47:30 minutes; 53:30 minutes w/ optional warm up)
Day 12: Big Shoulder Pump Upper Body (48 minutes; 52 minutes w/ optional warm up)
Day 13: Zero Stretch Reflex Lower Body (48 minutes; 54 minutes w/ optional warm up)
Day 14: Around the World in 2 Minutes (45 minutes; 49 minutes w/ optional warm up)
Day 15: Metabolite Inducing Bridgets to End (50:30 minutes; 56:30 minutes w/ optional warm up)
Day 16: Extra Attention to Side Delts (45:30 minutes; 49:30 minutes w/ optional warm up)
Day 17: 9 Sets of Hip Thrusts… Or is it? (45:30 minutes; 51:30 minutes w/ optional warm up)
Day 18: Arm Specific Included Upper Body (44 minutes; 48 minutes w/ optional warm up)
Day 19: Deadstops, Unilateral and Abs Lower Body (48 minutes; 54 minutes w/ optional warm up)
Day 20: All About Lengthening Upper Body (47:30 minutes; 51:30 minutes w/ optional warm up)
Day 21: RDLs, Hip Thrusts & Lots of Lunges (45:30 minutes; 51:30 minutes w/ optional warm up)
Day 22: ‘Don’t Lose Out on Mechanical Tension on the way Down’ (45 minutes; 49 minutes w/ optional warm up)
Day 23: Plenty of Glutes but Quad Finisher (46:30 minutes; 52:30 minutes w/ optional warm up)
Day 24: “It’s all in here” (Upper Body) (45:45 minutes; 49:45 minutes w/ optional warm up)
Day 25: “Not What You Lift… How You Lift” (Lower Body) (47:45 minutes; 53:45 minutes w/ optional warm up)
Day 26: “Intentionally Making it Challenging” Upper Body (46 minutes; 50 minutes w/ optional warm up)
Day 27: Lunges & Bridges and Abductions Lower Body (48 minutes; 54 minutes w/ optional warm up)
Day 28: Rear Delt Reps Upper Body (45 minutes; 49 minutes w/ optional warm up)
Day 29: 4 Compound & 1 Isolation Lower Body (51 minutes; 57 minutes w/ optional warm up)
Day 30: Preferentially the Arms (Upper Body) (47 minutes; 51 minutes w/ optional warm up)
Day 31: Deadstops & Deadlifts Lower Body (49:30 minutes; 55:30 minutes w/ optional warm up)
Day 32: Splitting Up Arnold Press (Upper Body) (46 minutes; 5o minutes w/optional warm up)
Day 33: 75% Unilateral Lower Body (47:30 minutes; 53:30 minutes w/ optional warm up)
Day 34: ‘Imagine a glass of water on back’ (Upper Body) (45 minutes; 49 minutes w/ optional warm up)
Day 35: Emphasized Lengthening of the Quads (47:30 minutes; 53:30 minutes w/ optional warm up)
Day 36: 21s Within the Finisher (48 minutes; 52 minutes w/ optional warm up)
Day 37: Pausing in the Lengthened Position (46:30 minutes; 52:30 minutes w/ optional warm up)
Day 38: Pre-Exhaust Chest to Begin (45 minutes; 49 minutes w/ optional warm up)
Day 39: Heightened Glute Activation (49 minutes; 55 minutes w/ optional warm up)
Day 40: Beginning & Ending with Delts (45:45 minutes; 49:45 minutes w/ optional warm up)
Day 41: Tension to the Quads (47:30 minutes; 53:30 minutes w/ optional warm up)
Day 42: Mostly Arms but Stimulating the Rest (47 minutes; 51 minutes w/ optional warm up)
Day 43: Squat, Bridge, RDL & Lunge (45:30 minutes; 51:30 minutes w/ optional warm up)
Day 44: First Single Arm Pressing of Intent (47:30 minutes; 51:30 minutes w/ optional warm up)
Day 45: Bulgarian Lunges to Begin (53 minutes; 59 minutes w/ optional warm up)
Day 46: The Delts Getting the Most Attention (45:30 minutes; 49:30 minutes w/ optional warm up)
Day 47: Causing Wear & Tear to Our Glute Band (46 minutes; 52 minutes w/ optional warm up)
Day 48: Change in ROM and Tempo (48 minutes; 52 minutes w/ optional warm up)
Day 49: Become Comfortable with a Pause (49 minutes; 55 minutes w/ optional warm up)
Day 50: Finale/Upper Body (47:30 minutes; 51:30 minutes w/ optional warm up)
Day 1: ‘It was those Bulgarians’ (46:30 minutes; 52:30 minutes w/ optional warm up)
Day 2: ‘Pushed to the Limit’ (Upper Body) (46 minutes; 50 minutes w/ optional warm up)
Day 3: ‘Starting with only Bodyweight Squats?’ (49 minutes; 55 minutes w/ optional warm up)
Day 4: ‘Absolute Muscular Failure on Last Curl’ (Upper Body) (46 minutes; 50 minutes w/ optional warm up)
Day 5: ‘Ending as We Began… Bridges!’ (Lower body) (45:45 minutes; 51:45 minutes w/ optional warm up)
Day 6: ‘Pec, Delt & Tricep Pump Guaranteed’ (46 minutes; 50 minutes w/ optional warm up)
Day 7: ‘Partial Reps to Prime or Exhaust?’ (Lower Body) (45:45 minutes; 51:45 w/ optional warm up)
Day 8: ‘Biceps About to Burst’ Session (46 minutes; 50 minutes w/ optional warm up)
Day 9: ‘Even One Bodyweight Thrust Was a Challenge’ (Lower Body) (47 minutes; 53 minutes w/ optional warm up)
Day 10: ‘Controlled Cheating to Finish’ (Upper Body) (46:30 minutes; 50:30 minutes w/ optional warm up)
Day 11: ‘Sweat Inducing Knee Extension & Hip Flexion (47 minutes; 53 minutes w/ optional warm up)
Day 12: ‘Momentum then Strict Partials then Full Range’ (Upper Body) (46 minutes; 50:30 minutes w/ optional warm up)
Day 13: ‘Bridge and Band to Build’ (Lower Body) (50 minutes; 56 minutes w/ optional warm up)
Day 14: ‘Dead Arms by the End’ (46:30 minutes; 50:30 minutes w/ optional minute warm up)
Day 15: Squats, Lunges, Thrusts, RDL & Wall Sits (48 minutes; 54 minutes w/ optional warm up)
Day 16: ‘Fresh for Curls!’ (46:30 minutes; 50:30 minutes w/ optional warm up)
Day 17: Glutes From All Angles (47 minutes; 53 minutes w/ optional warm up)
Day 18: Triceps…Zero in the Tank (46 minutes; 50 minutes w/ optional warm up)
Day 19: Quads, Glutes, then the Hamstrings… Jumping Optional (48:30 minutes; 54:30 minutes w/ optional warm up)
Day 20: ‘Let’s Intentionally Move those Elbows’ (Upper Body) (47 minutes; 51 minutes w/ optional warm up)
Day 21: Shortened Partials of Bridge… Fire! (49 minutes; 55 minutes w/ optional warm up)
Day 22: To Lift the Arms for Cool Down… a Struggle! (47:30 minutes; 51:30 minutes w/ optional warm up)
Day 23: Squats, Lunges & Wall Sits… Its Quads! (49:30 minutes; 55:30 minutes w/ optional warm up)
Day 24: End as we began… Bicep Curls (47 minutes; 51 minutes w/ optional warm up)
Day 25: Who Knew 1 Lateral Step Could Be so Difficult (47 minutes; 53 minutes w/ optional warm up)
Day 26: ‘The Pump will be pretty insane” (Upper Body) (45:30 minutes; 49:30 minutes w/ optional warm up)
Day 27: Variety in Varying Planes (Lower Body) (48 minutes; 54 minutes w/ optional warm up)
Day 28: ‘Do you agree…the most intense upper of P.E. so far?’ (45:45 minutes; 49:45 minutes w/ optional warm up)
Day 29: ‘A very enjoyable session & I am confident you will agree’ (Lower Body) (49:30 minutes; 55:30 minutes w/ optional warm up)
Day 30: ‘Post Fatigue is Correct’ (Upper Body) (45 minutes; 49 minutes w/ optional warm up)
Day 31: Bilateral then all Unilateral (Lower Body) (47:30 minutes; 53:30 minutes w/optional warm up)
Day 32: Weakening…But Finished Feeling Strong! (47 minutes; 51 minutes w/ optional warm up)
Day 33: Some Iso & Plyo Sets (Lower Body) (46 minutes; 52 minutes w/ optional warm up)
Day 34: “Deficit Push Ups… One of My Favorites” (Upper Body) (44 minutes; 48 minutes w/ optional warm up)
Day 35: No Denying… It’s all Quads!” (45 minutes; 51 minutes w/ optional warm up)
Day 36: Transient Hypertrophy Definitely Occurring in the Finisher (46:30 minutes; 49:30 minutes w/ optional warm up)
Day 37: Curtsey’s for the Glutes (47:30 minutes; 53:30 minutes w/ optional warm up)
Day 38: Plenty of Pressing (45 minutes; 49 minutes w/ optional warm up)
Day 39: Bodyweight Likely the More Challenging (46:45 minutes; 52:45 minutes w/ optional warm up)
Day 40: Insane Amount of Tension…Mission will be Accomplished (45 minutes; 49 minutes w/ optional warm up)
Day 41: Mostly Unilateral Work (47 minutes; 53 minutes w/ optional warm up)
Day 42: Triceps Out of Action for the Rest of the Day (45:30 minutes; 49:30 minutes w/ optional warm up)
Day 43: Less About What We Do…More About How We Do It (48:45 minutes; 54:45 minutes w/ optional warm up)
Day 44: Some Body Language to Assist Biceps (44:30 minutes; 48:30 minutes w/ optional warm up)
Day 45: The Bodyweight Version of Lunges Will Make You Deadstop Literally (47 minutes; 53 minutes w/ optional warm up)
Day 46: Create Force from a Deadstop (47 minutes; 51 minutes w/ optional warm up)
Day 47: The Lunges at the Beginning are a Good Warm Up for the Quads (46 minutes; 52 minutes w/ optional warm up)
Day 48: Concentration Yes, But the Set Up Means Tension is Inevitable (45 minutes; 49 minutes w/ optional warm up)
Day 49: The Bodyweight Superset is Actually Quite Challenging (49:30 minutes; 55:30 minutes w/ optional warm up)
Day 50: ‘There’s No Easy Way Out’ Robert Tepper (47 minutes; 51 minutes w/ optional warm up)
Day 1: The Most Well Known Compounds to Start (38:45 minutes; 48 minutes w/ optional warm up)
Day 2: A Higher Rep Output! (40 minutes; 49 minutes w/ optional warm up)
Day 3: Starting and Ending with Shortened Range Hammies (37:30 minutes; 46:45 minutes w/ optional warm up)
Day 4: It will have been those sumos! (39:30 minutes; 48:30 minutes w/ optional warm up)
Day 5: Our ‘Fun’ Day of the Week! (38:45 minutes; 48 minutes w/ optional warm up)
Day 6: New Found Love for Banded RDLs! (38 minutes; 48:30 minutes w/ optional warm up)
Day 7: Higher Rep Session with Constant Tension Flyes (40:45 minutes; 50 minutes w/ optional warm up)
Day 8: Playing with Different Foot Positions in Bridge (40 minutes; 49 minutes w/ optional warm up)
Day 9: Less About the Lifting, More About the Lowering (36:30 minutes; 46 minutes w/ optional warm up)
Day 10: Only One Movement for the Quads… But its Highly Isolating (38:34 minutes; 48 minutes w/ optional warm up)
Day 11: Compromising Lighter Dumbbells in Lunges for Greater ROM (40 minutes; 49:30 minutes w/ optional warm up)
Day 12: Higher Reps are just a lot of Fun! (39 minutes; 48 minutes w/ optional warm up)
Day 13: Just 2 Movements for the Lower Body (38 minutes; 48 minutes w/ optional warm up)
Day 14: Seeking Lower Reps Means Focusing on Quality Here! (40 minutes; 49:30 minutes w/ optional warm up)
Day 15: Bi’s, Tri’s Abs, Glutes & Delts (37:30 minutes; 47 minutes w/ optional warm up)
Day 16: Finishing with Single Arm Rows for a Change! (39 minutes; 48 minutes w/ optional warm up)
Day 17: Plenty of Flexion at the Knee Joint for the Hammies (37:30 minutes; 46:45 minutes w/ optional warm up)
Day 18: Fresh for the Banded Hip Thrusts! (40:30 minutes; 50 minutes w/ optional warm up)
Day 19: 8-12 Rep Range if You Follow My Tempo (39:30 minutes; 49 minutes w/ optional warm up)
Day 20: Our Weekly Isolation/Accessory Session (38 minutes; 47:30 minutes w/ optional warm up)
Day 21: One Isolation Amid the Compounds (37 minutes; 46 minutes w/ optional warm up)
Day 22: Let’s Not Make These Isolation Exercises a Compound (38 minutes; 47:30 minutes w/ optional warm up)
Day 23: Banded Bridges After the Fwd Tilt Lunges…Fire! (39 minutes; 48:30 minutes w/ optional warm up)
Day 24: Short Sets of Push Ups…And Clusters of Hip Thrusts to Finish (37:30 minutes; 47: minutes w/ optional warm up)
Day 25: Weighted Abs, Sissy’s and Arms (35:30 minutes; 45 minutes w/ optional warm up)
Day 26: Slow to Lower & Exploding to Lift (36 minutes; 45:30 minutes w/ optional warm up)
Day 27: Bodyweight Unilateral Supersets for Glutes (38 minutes; 47:30 minutes w/ optional warm up)
Day 28: Lateral Lunges with Cossack Squat Optional at the End (39 minutes; 48:30 minutes w/ optional warm up)
Day 29: It’s a Lat Movement…Not a Tricep Isolation (37:30 minutes; 47 minutes w/ optional warm up)
Day 30: Stabilizing Our Core While Limbs Moving… Dead Bugs! (39 minutes; 48:30 minutes w/ optional warm up)
Day 31: Just 2 Movements for the Lower Body Today (38:30 minutes; 48 minutes w/ optional warm up)
Day 32: Iso Delt Abduction in the Finisher…Fire! (38:30 minutes; 48 minutes w/ optional warm up)
Day 33: Getting into the Rear Delts (38 minutes; 47:30 minutes w/ optional warm up)
Day 34: Push Ups at the End to Push Us to a Deadstop Literally! (38:30 minutes; 48 minutes w/ optional warm up)
Day 35: Triceps Will Be Brought to Failure (38:30 minutes; 48 minutes w/ optional warm up)
Day 36: Let’s Lift Heavy Things! (39 minutes; 48:30 minutes w/ optional warm up)
Day 37: 3 Movements all with Movement at the Shoulder Joint (38:30 minutes; 48 minutes w/ optional warm up)
Day 38: Sumo Deadlift Squats but Slightly Higher Reps (36:30 minutes; 46 minutes w/ optional warm up)
Day 39: Deadstop Bridges but Constant Tension (36:30 minutes; 46 minutes w/ optional warm up)
Day 40: So Much Isolation! (38 minutes; 47:30 minutes w/ optional warm up)
Day 41: Tempo Can Directly Impact the Number of Reps Performed (39: 30 minutes; 49 minutes w/ optional warm up)
Day 42: Lengthened…Straight into Shortened (37 minutes; 46:30 minutes w/ optional warm up)
Day 43: Extra Attention to the Quads (36:30 minutes; 46 minutes w/ optional warm up)
Day 44: All Lower Body, but the Upper Biased Toward the Front Delts (39 minutes; 48:30 minutes w/ optional warm up)
Day 45: That time of the Week for Lots of Isolating (37 minutes; 46:30 minutes w/ optional warm up)
Day 46: Deadstops, Deadlifts and 1 1/2 Reps Ahead (38:30 minutes; 48 minutes w/ optional warm up)
Day 47: A Lunge Superset for the Quads (37 minutes; 46:30 minutes w/ optional warm up)
Day 48: Playing with Tempo (39 minutes; 48:30 minutes w/ optional warm up)
Day 49: 5 Compounds and 1 Isolation (40 minutes; 49:30 minutes w/ optional warm up)
Day 50: The Finale! (38 minutes; 47:30 minutes w/ optional warm up)