IFBB Pro Chet Nichols's FST-7 back workout — seven sets of straight-arm pulldowns to stretch and grow your lats. The protocol, the form, and the honest science.
DTC athlete Jenna Fiscus's hip-thrust-anchored leg and booty day — seven moves to build firm, strong glutes for bikini season. The full routine, set by set.
FST-7 — Fascia Stretch Training, 7 sets. Hany Rambod's high-volume hypertrophy protocol explained: the science, the execution, and when to use it.
DTC trainer Chet Nichols walks you through his shoulder day — tempo-driven working sets, reverse-grip overhead press, the brutal FST-7 lateral protocol, and why he saves rear delts for back day.
DTC athlete Jenna Fiscus's banded hip-abductor leg day — turn a common weak spot into strength and protect your knees while you build the glutes.
IFBB Pro Chet Nichols shows how to actually engage your glutes in goblet squats — slow down, pause, squeeze. Less weight, more glute growth.
DTC athlete Jenna Fiscus's back and abs workout — five rowing variations to build a strong back, plus a brutal plank-and-crunch core finisher. The full routine.
Slow the eccentric, drop the weight, and feel your triceps like never before — the time-under-tension method for building arms, plus the honest science behind it.
DTC athlete Jenna Fiscus's arms and abs workout — supersets to build and define your biceps, triceps, and core. The full routine, broken down set by set.