Ryan Muller Fitness and Nutrition

Coach
Ryan Muller

Features
4 sessions per week
Must use App app to view and log training
Team Training

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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
RFL: Check-In Day
Monday
RFL: Acclimation, Push C

A

Sternal Slight Incline Dumbbell Press

B

Costal Pec/Tricep Dips

C

Standing Dumbbell Lateral Raise

D

Standing Clavicular Cable Chest Fly

E

Cross Body Triceps Extensions

Tuesday
RFL: Acclimation, Pull C

A

Neutral Grip Lat Pulldown

B

Standing Dumbbell Curl

C

Rear Deltoid Row

D

Upper Back Chest Supported Dumbbell Row

E

Face Away Cable Curls

Wednesday
RFL: Rest Day
Thursday
RFL: Acclimation, Lower C

A

Quad Focused Leg Press

B

Dumbbell Stiff Leg Deadlift

C

45 Degree Hip Extension

D

Leg Extension (Standard)

E

Lying Leg Curl (Standard)

Friday
RFL: Acclimation, Accessory C

A

Standing Dumbbell Calf Raise

B

Katana Triceps Extension

C

Biceps Hammer Curl

D

Cable Y-Raise

E

Cable Abdominal Crunch

F

Decline Bench Crunch

Saturday
RFL: Rest Day
The Proof
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Verified Athlete

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When you join a team you’re getting more than programming, you’re joining an online community.

Nomad Protocol
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Nomad Protocol
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Nomad Protocol
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