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Old Bull

Captains & Coaches

Strength & Conditioning
Coach
Tex McQuilkin

LOOK THE PART. LEAD THE PART.

Old Bull is more than just a workout program—it's a leadership forge. Designed by Coach Tex McQuilkin, this training plan is tailored for those who demand efficiency and effectiveness in every aspect of their lives, including their workouts. With intelligently designed sessions ranging from 20 to 60 minutes, Old Bull accommodates your schedule while targeting the excuses that hinder progress. Whether you're dealing with time constraints, energy dips, or lingering aches, this program adapts to you, helping you look and feel the part of a team leader.

Skill Level: Intermediate

Session Duration: 20–60 mins

Training Per Week: 2 Required - 60 min each, 4 Elective Days - 20-45 Min each

LEADING BY EXAMPLE ISN'T OPTIONAL. IT'S ESSENTIAL.

Join a community committed to excellence. With daily access to world-class coaching, specific daily movement prep, and leadership devotionals, Old Bull ensures you're not just building muscle—you're building character. Take the first step towards leading by example.

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Train Smarter, Not Longer
Get effective, coach-led sessions in just 20–60 minutes—built for busy leaders who still want to dominate the day.
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Move Better, Feel Stronger
Combat aches, pains, and stiffness with daily prep built into the program—so you lead by example and show up your best.
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Built-In Accountability
You're not just joining a program—you're stepping into a like-minded community that keeps you consistent and focused.
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Daily Coaching Access
Stay on track with expert guidance from Coach Tex McQuilkin—no guesswork, just progress.
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Leadership Beyond the Gym
Each session includes a leadership devotional, reinforcing mindset, discipline, and purpose in every rep.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Choose the workout that fits your schedule: strength, conditioning, and hypertrophy that are accessible and challenging.
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In-Depth Coaching Videos
Master every move with comprehensive, easy-to-follow video tutorials led by experienced coaches dedicated to your growth as an athlete and leader.
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Leadership-Focused Workouts
Coach led critical leadership skills with workouts designed by top coaches and experts who understand what it takes to lead and perform.
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Committed Teammates
Engage with our community with daily leadership lessons that push you to improve, plus leaderboards to track your progress and compete with others.
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Lead Anytime, Anywhere
Take charge of your training wherever you are. Access your personalized leadership and training plans on the go.
Equipment
Required
Barbell » Bumper Plates » Squat Rack » Pull Up Bar // Dumbbells » Landmine » Resistance Bands // Air Bike, Rower, Stationary Bike or similar
Recommended
Trap Bar » Slam Ball » Weighted Vest
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Rest - Day 7

A

Rest

Monday
Pull - Required - 60 Min

A

Assault Bike

1 x 5:00 @ 60

B1

Scap Pull Up

2 x 10

B2

Dead Bug - Band Resisted Contralateral

2 x 0:30

B3

Jam Squat

2 x 10

C1

Dynamic High Pull

10, 8, 6 @ 45, _ , _ lb

C2

Leg Cradle Lunge w/ Lateral Flex. & Ext.

3 x 2

D

Dynamic High Pull

3 x 3

E

Dynamic High Pull

1 x MAX

F1

Band Resisted Single Leg RDL

4 x 16

F2

Banded Face Pulls w/ External Rotation

4 x 8

F3

Banded Rear Delt Pull

4 x 20

F4

Strict Pull Up

4 x MAX

Recovery

G

Huddle Up!

"Trust is earned when actions meet words." » Chris Butler Daily Leadership Devotional: Trust is the invisible foundation upon which all effective leadership is built, emerging not from a single grand gesture but through the consistent alignment of your words, actions, transparency, and genuine care. Like a master gardener who knows that healthy plants require daily attention rather than occasional intensive care, leaders who earn deep trust understand that it's the small, consistent choices they make daily—from keeping minor promises to admitting mistakes, from sharing difficult information to demonstrating authentic concern—that gradually create an environment where people feel safe enough to contribute fully, take appropriate risks, and collaborate openly. Journal Prompt: Reflect on your "trust ecosystem": Where do your actions most consistently align with your words, and where might there be gaps? What information do you regularly share with your team versus what do you withhold—and why? How do you demonstrate care for team members in ways that are meaningful to them specifically? When was the last time you acknowledged a mistake and how did your team respond? In what ways do you visibly hold yourself to the same standards you expect from others? If you made one small, consistent change in your leadership approach, what would most strengthen trust with your team?

Tuesday
Athletic Strength - Elective - 45 Min

A1

Side Pillar w/ Starfish

3 x 0:30

A2

Tripod Push Ups

3 x 10

A3

Side Pillar w/ Starfish

3 x 0:30

A4

Dizzy Walking Lunge

3 x 10

B1

Spring Ankle Position 2 Hold

4 x 2 @ 0:08

B2

KB Walking Lunge w/ Hand Off

4 x 16

B3

Open Step Up

4 x 12

C1

Banded DB Floor Press

4 x 8

C2

Band Assisted Dips

4 x MAX

C3

Banded Bicep Stretch Curl

4 x 12

D

Hanging Corkscrew

2 x 6

Recovery - 5 Min

E

Huddle Up!

"Trust is built with consistency." » Lincoln Chafee Daily Leadership Devotional: Trust emerges not from grand gestures but from reliable patterns of behavior over time. When your actions consistently align with your words, people learn they can depend on you regardless of circumstances. Journal Prompt: Identify three promises or commitments you've made recently - how consistent have you been in following through on each one, and what message has your consistency (or inconsistency) sent to your team?

Wednesday
Cardio - Elective - 30 Min

A1

Dead Bug - Band Hold

2 x 0:30

A2

Pillar w/ Contralateral Reach

2 x 0:30

A3

Band Rotations - Squat Position

2 x 0:30

A4

Jam Squat w/ a Twist

2 x 10

A5

Plate Squat

2 x 10

40/20 Intervals

B

40/20 Intervals for 20 Minutes Goal: Sustain effort for 20 minutes. Structure: 40 seconds on, 20 seconds off Aim to maintain a high calorie count across all rounds. Challenge: The brief 20-second rest periods will feel short; managing fatigue is key. Mark your calories and see how you stack up with the rest of the leaderboard.

Recovery

C

Huddle Up!

"The single most important ingredient in the recipe for success is transparency because transparency builds trust." » Denise Morrison Daily Leadership Devotional: Transparency transforms uncertainty into understanding, even when the news isn't good. Leaders who share information openly demonstrate both respect for their team's intelligence and confidence in their ability to handle reality. Journal Prompt: What information do you currently withhold from your team, and what fears drive that decision? How might sharing more openly affect your team's trust and engagement?

Thursday
Push - Required - 60 Min

A

Assault Bike

1 x 5:00 @ 60

B1

Side Pillar - Staggered Feet

2 x 0:30

B2

Front Pillar w/ 2 Position Reach

2 x 0:30

B3

Side Pillar - Staggered Feet

2 x 0:30

B4

Walking Rocket Squat

2 x 10

C1

Barbell Rocket Squat

10, 8, 6 @ 45, _ , _ lb

C2

Serratus Punch

3 x 5

D

Barbell Rocket Squat

4 x 6

E

Back Squat

1 x MAX @ 80 %

F1

Banded DB Flat Bench

F2

Dumbbell Elevated Calf Raise

F3

Rolling DB Tricep Extension

4 x 12

F4

Concentration Curl

4 x 8

Recovery

G

Huddle Up!

"It takes 20 years to build a reputation and five minutes to ruin it." » Warren Buffett Daily Leadership Devotional: Trust is built slowly but can be broken quickly through a single inconsistent action. Leaders who understand this paradox take ownership of mistakes immediately rather than hoping no one will notice. Journal Prompt: Reflect on a time when you damaged trust with your team - how quickly did you acknowledge the breach, and what specific actions did you take to begin rebuilding?

Friday
Sexy Friday - Elective - 30 Min

Trunk Prep

A

2 Rounds Pillar to Plate Press Up x :30 World's Greatest x :30 Squat & Plate Halo x :30 Plate Squat x 10 reps

B1

Assault Bike

B2

2 Up, 1 Down

B3

Assault Bike

B4

Two Arm DB Bent Over Row

B5

Assault Bike

B6

Kettlebell Corkscrew

B7

Assault Bike

B8

DB Power Clean w/ Open Step

B9

Assault Bike

B10

Banded Crossover Tricep Extensions

Recovery

C

Huddle Up!

"People don't care how much you know until they know how much you care." » Theodore Roosevelt Daily Leadership Devotional: Trust requires emotional connection, not just competence. When you demonstrate genuine concern for team members as complete humans rather than just resources, you create the psychological safety necessary for true collaboration. Journal Prompt: How do you currently show care for your team members beyond their work performance? What one practice could you implement to more consistently demonstrate that you value them as people?

Saturday
Run - Elective - 45 Minutes

A1

Cocky Walks

3 x 15

A2

Leg Cradle Lunge w/ Lateral Flex. & Ext.

3 x 2

A3

Tripod Push Ups

3 x 10

20 Min Out, Hustle In

B

Goal: Beat your 20 minute time back to start. Structure: Set a 20 min timer and start running in your neighborhood, aim to get as far as you can with a moderate effort pace. Once the 20 minute timer is up, turn around and hustle back to your starting point. Aim to get back to the starting line in a faster time than 20 minutes. Record your distance covered if you have a tracker.

Recovery

C

Huddle Up!

"Example is not the main thing in influencing others. It is the only thing." » Albert Schweitzer Daily Leadership Devotional: Trust ultimately flows from who you are, not what you say. When you visibly hold yourself to the same (or higher) standards you expect from others, you create natural authority that inspires rather than compels. Journal Prompt: In what areas might there be a gap between what you expect from your team and what you demonstrate yourself? How might closing this gap affect your team's trust in your leadership?

Coach
coach-avatar Tex McQuilkin

With over 15 years of experience in coaching high performers, Coach McQuilkin is a trusted authority in athletic development and character building. He combines science-based training with a focus on leadership, guiding athletes to achieve their goals and live with purpose. His expertise spans across skill levels and ages, and is dedicated to taking athletes where they cannot take themselves.

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Embody the strength others depend on.

Find your physical and mental limitations, then attack them one workout at a time. This programs develops self-leadership through movement and fixes your body while you're at it.

Start My 7-Day Free Trial
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FAQs
How do the Required and Recommended days work?
Dedicate just 60 minutes, twice a week, for your Required full-body workouts. You can hit it hard on consecutive days or spread them out—it's up to you. Round out your week with Recommended sessions. You’re in control, choose the day and which workout to best fit time, needs and how your body feels.
The Proof
verified-athlete-avatar Carter

CEO/Dad

Verified Athlete

"As a busy dad of two, Old Bull gives me exactly what I need: smart, flexible workouts that adapt to unpredictable schedule while keeping me strong & injury-free. It's perfect for experienced lifters who want to train hard w/o burning out. Best program I've found for sustainable, long-term strength."

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

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