Day 1 Upper 1
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1
Burpee (Bench)
Warmup. Get the blood flowing, prep for pressing.
2
Incline Bench Press (Barbell)
Original
Barbell Incline Press
Notes
Direct match
Cues
6-8 reps. 30/45 bench. 1s pause @ bottom, maintain pec tension. Rest 3-5 min.
3
Bench Chest Fly (Tonal)
Original
Pec Deck
Notes
Kevin's preference: lying cable fly on bench with Tonal
Cues
6-8 reps. Original: Pec Deck. 1s pause @ bottom, maintain pec tension. Rest 1-2 min. Wk8+: Two Drop Sets.
4
Incline Dumbbell Y-Raise
Original
Incline DB Y-Raise
Notes
Custom exercise created - exact match to source
Cues
8-10 reps. 30 incline, back against bench. Lift up and out in Y shape. Rest 1-2 min.
5
Wide Pull Up (Weighted)
Original
Pull-Up (Wide Grip)
Notes
6-8 rep range = strength. Working sets use weighted. Warmup sets use assisted version.
Cues
6-8 reps. Original: Pull-Up Wide Grip. Control negative, feel lats pulling apart. Full ROM! Rest 2-3 min. Wk8+: Lengthened Partials.
Alternatives
- Wide Pull Up (Weighted) — Working sets - add weight
- Wide Pull Up (Assisted) — Warmup sets - band/machine assist
6
Standing Face Pull (Tonal)
Original
Kelso Shrug
Notes
INJURY FLAG: Kelso Shrug is chest-supported at 45° - triggers chest compression flag. Standing Face Pull on Tonal is best alternative: hits mid-traps with scapular retraction, no chest support. VERIFIED in Tonal library 2026-01-25.
Cues
6-8 reps. Original: Kelso Shrug. Alt for rib: standing version. 1s pause @ top, shoulder blades peel apart on negative. Rest 2-3 min.
Injury Modification
no-heavy-chest-pressure: INJURY FLAG: Kelso Shrug is chest-supported at 45° - triggers chest compression flag. Standing Face Pull on Tonal is best alternative: hits mid-traps with scapular retraction, no chest support. VERIFIED in Tonal library 2026-01-25.
Alternatives
- Standing Face Pull (Tonal) — Best match - mid-traps + scapular retraction without chest support
- Shrug (Hex Bar) — Hits traps but more upper trap focus than mid-trap
7
Dumbbell Curls (Arm Blaster)
Original
EZ-Bar Preacher Curl
Cues
6-8 reps. Original: EZ-Bar Preacher Curl. Arm blaster enforces strict form. Smooth controlled reps. Rest 1-2 min. Wk8+: Myo-reps.
8
Tricep Extension (Tonal)
Original
Triceps Pressdown
Notes
Using Tonal for all cable work. Same movement pattern.
Cues
6-8 reps. Original: Triceps Pressdown. Rope or bar attachment. Rest 1-2 min. Wk8+: Myo-reps.
9
Dragon Flag
Notes
Direct match
Cues
6-8 reps. Keep body rigid throughout ROM. Rest 1-2 min.
Day 2 Lower 1
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1
Shuttle Run
Warmup. Get legs warm, CNS primed for squats.
2
Leg Curl (FA)
Original
Lying Leg Curl
Notes
Using Freak Athlete Hyper Pro leg curl attachment. Same hamstring isolation.
Cues
6-8 reps. Original: Lying Leg Curl. Set for max stretch @ bottom. Prevent butt from popping up. Rest 1-2 min. Wk8+: Lengthened Partials.
3
Squat (Barbell)
Original
Squat (Your Choice)
Notes
Program allows choice. Kevin to select preferred variation.
Cues
6-8 reps. Original: Squat (Your Choice). Choose your preferred squat variation. Rest 3-5 min.
Alternatives
- Squat (Barbell)
- Front Squat
- Hack Squat (Machine)
- Belt Squat (Machine)
- Squat (Smith Machine)
4
Bulgarian Split Squat
Original
Smith Machine Lunge
Cues
6-8 reps. Original: Smith Machine Lunge. Minimize contribution from back leg. Use FA bench for stability. Rest 2-4 min.
5
Leg Extension (FA)
Original
Leg Extension
Notes
Using Kevin's Freak Athlete custom exercise
Cues
6-8 reps. Seat back comfortably. Pull butt into seat with handles. Rest 1-2 min. Wk8+: Two Drop Sets.
6
Lateral Band Walks
Original
Machine Hip Abduction
Cues
6-8 reps (each rep = one length). Original: Machine Hip Abduction. Band just above knees. Keep slight knee bend, knees tracking over toes. 5 squares per step. Rest 1-2 min.
7
Standing Calf Raise (Open Trap)
Original
Standing Calf Raise
Cues
6-8 reps. Original: Standing Calf Raise. 1-2s pause @ bottom. Roll ankle on balls of feet. Rest 1-2 min.
Day 3 Upper 2
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1
Boxing (Reps)
Warmup. 2 rounds, get shoulders and upper body primed.
2
Seated Single Arm Lat Pulldown (Tonal)
Original
Close-Grip Lat Pulldown
Notes
Kevin's preference: single arm work on Tonal for mind-muscle connection
Cues
8-10 reps. Original: Close-Grip Lat Pulldown. Lean back 15 deg, drive elbows down, squeeze shoulder blades. Rest 2-3 min.
3
T Bar Row
Original
Chest-Supported T-Bar Row
Notes
INJURY FLAG: Using standing T-Bar Row to avoid chest compression. Visually verified 2026-01-25.
Cues
8-10 reps. Original: Chest-Supported T-Bar Row. Alt for rib: standing version. Flare elbows 45 deg, squeeze shoulder blades @ top. Rest 2-3 min.
Injury Modification
no-heavy-chest-pressure: INJURY FLAG: Using standing T-Bar Row to avoid chest compression. Visually verified 2026-01-25.
Alternatives
- T Bar Row — Standing version - no chest compression
- Laternal Row (Iso) — ISO arms - custom
4
Shrug (Tonal)
Original
Machine Shrug
Cues
6-8 reps. Original: Machine Shrug. Shrug up to your ears. Use straps if possible. Rest 1-2 min.
5
Chest Dip (Weighted)
Cues
My addition. 6-8 reps. Rest 2 min.
6
Chest Press (Iso)
Original
Machine Chest Press
Notes
Kevin's preference: REP 5000 ISO arms attachment. Standing/seated - no chest compression.
Cues
8-10 reps. Original: Machine Chest Press. 1s pause @ bottom, maintain pec tension. Rest 3-5 min. Wk8+: Lengthened Partials.
7
Lateral Raise (Tonal)
Original
High-Cable Lateral Raise
Notes
Using Tonal for all cable work. Builds those boulder shoulders.
Cues
8-10 reps. Original: High-Cable Lateral Raise. Cable @ hip height. Hand past midline @ bottom for deep stretch. Rest 1-2 min.
8
Reverse Fly (Tonal)
Original
1-Arm Reverse Pec Deck
Notes
No pec deck machine. Using Reverse Fly on Tonal - hits rear delts and upper back for that 3D delt look. Created in Hevy 2026-01-25.
Cues
8-10 reps. Original: 1-Arm Reverse Pec Deck. Sweep weight out in largest semi-circle. Rest 1-2 min.
Alternatives
- Reverse Fly (Tonal) — Primary - Tonal cable
- Rear Delt Reverse Fly (Dumbbell) — DB alternative
9
Kneeling Cable Crunch (Tonal)
Original
Cable Crunch
Notes
Using Tonal for all cable work. Same movement pattern.
Cues
6-8 reps. Original: Cable Crunch. Round lower back as you crunch. Mind-muscle connection. Rest 1-2 min.
10
Stretching
Shoulder PT. 2 exercises on wall. Each set 12 reps.
Day 4 Lower 2
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1
Jump Rope
Warmup. Get calves and coordination primed.
2
Leg Extension (FA)
Original
Leg Extension
Notes
Using Kevin's Freak Athlete custom exercise
Cues
8-10 reps. Seat back comfortably. Pull butt into seat with handles. Rest 1-2 min.
3
Romanian Deadlift (Barbell)
Original
Barbell RDL
Notes
Direct match
Cues
6-8 reps. Stick glutes back, bar over mid-foot. Deep stretch @ bottom, neutral spine. Rest 2-3 min. Wk8+: Lengthened Partials.
4
Hip Thrust (Tonal)
Original
Machine Hip Thrust
Notes
Kevin's preference: Tonal barbell attachment for hip thrusts
Cues
6-8 reps. Original: Machine Hip Thrust. Squeeze glutes hard @ top, control on descent. Rest 2-3 min.
5
Handle Leg Press (Iso)
Original
Leg Press
Notes
No leg press. Alternatives: Hack squat on ISO arms, or additional squat variation
Cues
6-8 reps. Original: Leg Press. Feet lower for more quad focus. Deep as possible without back rounding. Rest 2-3 min. Wk8+: Two Drop Sets.
Alternatives
- Landmine Hack Squat — Custom - landmine attachment
- Squat (Barbell) — Additional squat work
6
Standing Calf Raise (Open Trap)
Cues
8-10 reps. Trap bar calf raise for variety. 1-2s pause @ bottom. Rest 1-2 min.
7
Stretching
Stretching / cooldown. Focus on hip flexors, hamstrings, quads.
Day 5 Arms/Delts
▼
1
Rowing (Machine - Cals)
Warmup. Easy pace, get blood flowing to arms and back.
2
Lying Bicep Curl (Tonal)
Original
Bayesian Cable Curl
Notes
Tonal Lying Bicep Curl = Bayesian curl. Arm behind body, deep stretch at bottom for those peaks. Created in Hevy 2026-01-25.
Cues
6-8 reps. Original: Bayesian Cable Curl. Lean forward. Control negative, deep stretch @ bottom. Rest 1-2 min. Wk8+: Two Drop Sets (~25% per).
3
Overhead Tricep Extension (Tonal)
Original
Overhead Cable Triceps Extension
Notes
Using Tonal for all cable work. Great for that horseshoe tricep.
Cues
8-10 reps. Original: Overhead Cable Triceps Extension. Deep stretch on negative. Rest 1-2 min. Wk8+: Two Drop Sets (~25% per).
4
Zottman Curl (Dumbbell)
Original
Modified Zottman Curl
Notes
Direct match - 'modified' just refers to tempo variation
Cues
8-10 reps. Hammer curl up, supinated curl (palms up) on descent. Rest 1-2 min.
5
Tricep Kickback (Tonal)
Original
Cable Triceps Kickback
Notes
Using Tonal for all cable work. Same movement pattern.
Cues
8-10 reps. Original: Cable Triceps Kickback. Keep upper arm behind torso throughout ROM. Rest 1-2 min.
6
Seated Palms Up Wrist Curl
Original
DB Wrist Curl
Notes
Same movement - can use DB despite name
Cues
8-10 reps. Original: DB Wrist Curl. Smooth, controlled reps. Rest 1-2 min.
7
Wrist Extension (Dumbbell)
Original
DB Wrist Extension
Notes
Custom exercise created - palms down wrist extension with dumbbells
Cues
8-10 reps. Original: DB Wrist Extension. Smooth, controlled reps. Rest 1-2 min.
8
Alternating Dumbbell Curl
Original
Alternating DB Curl
Notes
Custom exercise already in library
Cues
6-8 reps. Slow, controlled reps! Rest 1-2 min.
9
Lateral Raise (Dumbbell)
Original
Machine Lateral Raise
Notes
No lateral raise machine. Alternative: DB or Cable
Cues
8-10 reps. Original: Machine Lateral Raise. Focus on squeezing side delt for those boulder shoulders. Rest 1-2 min. Wk8+: Myo-reps.
Alternatives
- Lateral Raise (Dumbbell) — DB version
- Lateral Raise (Cable) — Tonal cable version
10
Dead Hang
Notes
Direct match
Cues
OPTIONAL. Try to add a few more seconds each week! Rest 1-2 min.