Double Major
Miss Frizzle's Fitness
This program prioritizes one thing: making progress
Double Major is an ongoing plan that will have you in the gym 4 - 5 days a week (depending on the current phase)
Each phase will last anywhere from 8 - 20 weeks, each one building off the previous. Some phases will focus on more upper body, some on lower body, some on athleticism, some on performance and strength
Part of what makes Double Major so effective is that we'll be using different rep ranges, tempos, and intensity techniques to challenge our fitness level and push the body further
If you can guarantee you'll bring your best and push yourself 1% each workout - you will see progress
Only sign up if you're ready to commit. I've got a bus full of seats and I only want committed.
Now let's go, you've got first set.
It's time to double down
A
Back Squat
12, 10, 8, 8
B
Barbell Hip Thrust
4 x 8
C
Leg Press
10, 10, 8, 8
D1
Romanian Deadlift
15, 12, 10, 8
D2
Side Plank
3 x 0:30
A1
DB Shoulder Press
15, 15, 12, 10
A2
Seated Incline DB Curls
3 x 15
B1
Lat Pulldown
12, 10, 8, 8
B2
Tricep Pushdown
3 x 20
C1
DB Lateral Raise
20, 20, 15, 12
C2
DB Bench Press
3 x 12
A
45 Degree Glute Focus Back Extension
3 x 20
B
DB Rear Foot Elevated Split Squat
20, 15, 12
C
Sumo Barbell Deadlift
12, 10, 8, 8
D
Glute Focused Step Ups
15, 12, 10
E
Leg Extension
20, 17, 14, 12
A1
DB Lateral Raise
4 x 20
A2
Incline DB Row
20, 17, 15, 15
B1
Seated Clavicular Fly
3 x 15
B2
Cable Lat Pullover
20, 17, 15
C1
Rope Hammer Curl
20, 17, 15
C2
Cable Rope Front Raise
20, 15, 15
A
KB Deadstop Bulgarian Split Squat
4 x 20
B1
Leg Press
20, 18, 15, 15
B2
1 + 1/4 Lying Leg Curl
4 x 8
C1
DB Kang Squat
3 x 25
C2
Plank
3 x 1:00
D
B Stance RDL with Rotation
3 x 20
Rusty: Miss Frizzle of Fitness
Fitness Coach, Cereal Lover. I've been working in the fitness industry for 10 years. In that time I've been a trainer, group instructor, amateur boxer, powerlifter, and even cardio bunny. I've worked with hundreds of athletes helping them build the empowered body and life they want. Until now you may have believed some things aren’t possible for you. I’m here to tell you - you can do anything
The best time to start was 2 years ago. The second best time to start is right now. Time is the only resource we don’t get back. There is no better time than now. You can do anything. Let's go
Start My 7-Day Free Trial
Alicia
Get Stronger
Verified Athlete"Following Rusty's programming had me at my strongest and most capable self"
Kristen
Build Healthy Habits
Verified Athlete""When I first started I did not enjoy working out. It felt like a task I had to do. I can't believe I have now been following Rusty's at home programming for more than a year and it's something I actually look forward to doing. I'm stronger, I eat better, my life has changed for the better""
Weight Loss
Verified Athlete"I didn’t realize the journey would be so much more than “a gym workout”. It’s amazing how things manifest – things that are rooted deep in my childhood. Rusty is so much more than a trainer – she is in your corner. I’m so glad to have her in my corner. Not only have I never felt stronger physically, but I feel so much stronger mentally too”"
When you join a team you’re getting more than programming, you’re joining an online community.
Double Major
Double Major
Double Major
