The Adapt or Die Inner Circle is NOT for everybody!
If you're looking for a training community that trains as hard as you do, then read on...
I created the Inner Circle so that I could coach you and the Adapt or Die Inner Circle members through the training that will get you the results that brought you here in the first place. I'm talking...
And we'll train with an intensity that most are uncomfortable with.
That's what it going to take though.
Beyond the sets and reps, you'll have your teammates and me (Joe Sullivan) to push you and pull you along the way.
I've partnered with the best tech in training (TrainHeroic) so that you get your training delivered right to your smartphone, you're able to track the insane progress that you'll make, and so that we're all connected on the Inner Circle's message boards.
When you get started today, you'll get 7 days absolutely free too.
I'll see you on the inside!
A
Incline Walking
1 x 15:00
Mobility
B
Pigeon Pose 2 minutes per side Couch Stretch 2 min per side Calf Stretch 2 min per calf
Activation
C
Glute Warmup Lat Lock Row
D
DB Rear Foot Elevated Split Squat
3 x 12
E
Lying Leg Curl
3 x 12
F
Tempo Back Squat
2 x 4
G
Pause Back Squat
3 x 6
H
Leg Press
4 x 12
I
Leg Press Vs Bands
3 x 6
J1
Lying Leg Curl
3 x 12
J2
Shoulder Taps
3 x 12
K
Ab Wheel
3 x 20
A
Cardio
2:00, 2:00, 2:00, 3:00
Mobility
B
Pec Doorway Stretch w/ Band 2 min Lat Stretch w/ Band 2 min per side Pigeon Pose 2 minutes per side
Activation
C
Scap Release Push Ups 3x10 Lat Lock Row
D
Chest Supported Lat Pulldown
3 x 12
E
Scap Push-Up
3 x 12
F
Close Grip Bench Press
3 x 6
G
Larsen Press
2 x 5
H1
DB Bench Press
3 x 12
H2
Push-Up
3 x MAX
I1
Seesaw Incline DB Press
3 x 20
I2
Side Lateral Raise (Big ROM)
3 x 15
J
Horizontal Machine Row
4 x 10
K1
DB Standing Strict Curl
3 x 12
K2
Tricep Rope Pulldowns
3 x 12
A
Incline Walking
1 x 15:00
Mobility
B
Pigeon Pose 2 minutes per side Couch Stretch 2 min per side Calf Stretch 2 min per calf
Activation
C
Glute Warmup Lat Lock Row
D
Walking Lunge with DBs
3 x 12
E
Shoulder Taps
3 x 15
F
Deadlift
3 x 3
G
Deadlift
2 x 8
H1
Single Leg RDL
3 x 12
H2
Glute Bridge
3 x 10
I1
Hanging Leg Raise
3 x 15
I2
Dead Bug
3 x 15
J
Copenhagen Planks
5 x 30
K
Band ATYT
5 x 30
A
Incline Walking
1 x 15:00
Mobility
B
Pigeon Pose 2 minutes per side Couch Stretch 2 min per side Calf Stretch 2 min per calf
Activation
C
Glute Warmup Lat Lock Row
D
Leg Press
4 x 20
E
Leg Extension
3 x 15
F
Segmented Squat
2 x 5
G
Romanian Deadlift
3 x 10
H
Standing Lat Pullover
4 x 12
I1
1-Arm DB Row
3 x 10
I2
Rear Delt Row Elbows Flared
3 x 10
J
Front Foot Elevated Split Squat
3 x 12
A
Cardio
2:00, 2:00, 2:00, 3:00
Mobility
B
Pec Doorway Stretch w/ Band 2 min Lat Stretch w/ Band 2 min per side Pigeon Pose 2 minutes per side
Activation
C
Scap Release Push Ups 3x10 Lat Lock Row
D
DB Chest Fly
3 x 12
E
Tricep Pushdown
3 x 15
F
Standing OHP from Pins
4 x 6
G
Seesaw DB Shoulder Press
5 x 12
H1
Side Lateral
3 x 12
H2
DB Upright Row
3 x 15
I1
Band Face Pull
4 x 12
I2
Rear Delt Flyes
4 x 20
J
Reverse Curls
4 x 20
K
Cable Tricep Kickbacks
4 x 20
Joe Sullivan graduated from John Carroll University in 2015 with a Bachelor's degree in Exercise Science. He then became one of the top-ranked 198-pound lifters with a 1725-pound total in sleeves. Currently ranked #6 All-Time in the 220 Class #15 All-Time in the 242 class #3 All-Time in the Squat (220 class)
When you join a team you’re getting more than programming, you’re joining an online community.