DTC trainer Chet Nichols walks you through his shoulder day — tempo-driven working sets, reverse-grip overhead press, the brutal FST-7 lateral protocol, and why he saves rear delts for back day.
DTC athlete Jenna Fiscus's banded hip-abductor leg day — turn a common weak spot into strength and protect your knees while you build the glutes.
IFBB Pro Chet Nichols shows how to actually engage your glutes in goblet squats — slow down, pause, squeeze. Less weight, more glute growth.
DTC athlete Jenna Fiscus's back and abs workout — five rowing variations to build a strong back, plus a brutal plank-and-crunch core finisher. The full routine.
Slow the eccentric, drop the weight, and feel your triceps like never before — the time-under-tension method for building arms, plus the honest science behind it.
DTC athlete Jenna Fiscus's full-body Thanksgiving workout — a travel-friendly circuit you can run anywhere, plus her honest take on eating through the holidays.
DTC athlete Jenna Fiscus walks through her second leg and glute day — banded glute activation, a brutal tri-set, eccentric hamstring work, and an inner-thigh finisher.
DTC athlete Jenna Fiscus walks you through her shoulder day — rotator cuff warmup, 5 main exercises, a 15-15-15 burnout, and a plank-circuit abs finisher.
DTC athlete Jenna Fiscus walks you through her complete back day — width, thickness, and the supplement stack she runs alongside it.