Our flagship No Nonsense Physique program is built for those looking to make serious gains in the gym, but are sick of wasting time and energy doing the wrong things.
A
Close Grip Bench Press
3 x 10 @ 115, 125, 130 lb
B
Neutral Grip Seated Cable Row
2 x 12
C
Single Arm DB Shoulder Press
2 x 10
D
Underhand Lat Pulldown
2 x 12
E
Incline Dumbbell Curl (lengthened partial)
2 x 15
F
Dual Cable Overhead Triceps Extension
2 x 15
A
Back Squat
3 x 8
B
Paused Barbell RDL
2 x 10
C
Smith Machine Rear Foot Elevated Split Squat
2 x 10
D
Seated Leg Curl
2 x 15
E1
Machine Hip Abduction
2 x 20
E2
Standing Calf Raise Machine
2 x 10
A
Low Incline DB Bench Press
3 x 10 @ 25, _ , _ lb
B
Pull-Up
9, 9, 10 @ 15
C
Machine Bench Press
2 x 10
D
Single Arm Dumbbell Row
2 x 12
E
Behind the Back Cable Lateral Raise
2 x 15
F
Machine Chest Fly
2 x 15
A
Leg Press
3 x 12
B
Dumbbell Deficit Reverse Lunge
2 x 10
C
Leg Extension
2 x 15
D
Lying Leg Curl
2 x 15
E1
Machine Hip Adduction
2 x 20
E2
Single Leg Calf Raise
2 x 10
Founder of MyoBrain. 10+ years of experience training everyone from elite athletes to the everyday fitness enthusiast. We know how to get people strong, fit and stay healthy over the long-term.
Building a great physique isn't complicated. You bring the hard work, we bring the program, the results are on the other side.
Get No-Nonsense Physique (4x/week)