The Program

Made by Founder, Bobby Wagner. Subject To Copyright.

The ULTIMATE Workout Program

No fluff or magic formula, just straight sauce. Beautifully organized for you to skim & lock in 😈

The Philosophy.

There is no perfect program, exercise, order, or rep range. Ultimately, it comes down to three natural human body movements: Push. Pull. Squat. If you put enough effort for long enough in any of these movements and you will make progress. No discussion.

STOP overthinking it! Walk in, move yo body, walk out. You got this. This program is an experienced gym rat's brain dump, organized for you to apply what works for you.

😁

Push

Chest, shoulders, triceps. Moving weight away from your body.

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Pull

Back, biceps, forearms. Bringing weight toward your body.

🥳

Squat

Quads, hamstrings, glutes, calves. Bend your knees and load them, that's it.

📆 You Work a 9-5

You have two options: wake up earlier or go straight after work. I'd go straight after work.

Just pack a bag the night before, throw it by the door, take it to your car on the way out to work, set an alarm for after work to remind yourself, drive straight there after work, eat a late lunch if you know you're usually hungry by the time you get off, and just lift for an hour every other day.

Simple and fun! Don't be Mr. Excuses 👎. Don't negotiate with yourself.

Even 1 day a week consistently is enough to transform how you look and feel. The Compound Effect is serious, consistency over perfection, always.

// Start Here

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Full Body or Upper Lower

Usually the best for beginners · Once or Twice a week · 90–120 min

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⚡ Pro TipStop trying to go from someone who barely lifts to a consistent gym-goer in one burst of motivation, just commit to once every single week, that's it. One solid 90–120 min full body session. Do it consistently and you'll eventually get addicted and go more. But for now, just once, that's your only job.

No more complicating this, you can walk in brain-dead and just start lifting heavy and still make gains. Don't stress about the reps and sets, 5–12 reps is the ideal range, (depending on what you're trying to do, strength or hypertrophy) 2–5 sets depending on how you feel. Have fun with it.

Note: Full body is ideal if you're working out as little as possible. I mean you obviously shouldn't but we're being honest here. Better to not beat around the bush and be realistic then think you're going to stick to a bodybuilder's routine as a guy who rarely ever goes. Be honest with yourself. If you're more disciplined and committed, lift 4–6x a week, and you're obviously not going to hit Upper / Lower or Full Body. Honestly you could just hit a lil 2 hour full body workout and come back when your body is up for it again (maybe 3-5 days later), and repeat. Not a terrible idea, in my opinion (definitely not what I'd do though).

The Exercises

1
Pull-Ups or Lat PulldownsObviously pull-ups are superior but you'll most likely need to do the pulldown machine. Warm up with light slow pulldowns, do like 8-12 reps, leaving a couple left in the tank to carry over that momentum for the next set. If you want you can do a few pull ups, then superset with light pulldowns, I like to always do the best of both worlds with everything. Just like how I like to switch up the grips everytime, a couple sets shoulder width apart, a couple wide grip sets, and a couple fully narrow grip sets.
2
Chest DipsLean forward to hit chest, not just triceps. The first goal is getting off the assisted machine, then do a slow full range of motion, then adding weight between your legs / on a belt.
3
Slight Incline DB Bench PressDon't worry about how light you start. Focus on form, feel the chest, and build from there. A slight incline is the best.
4
Standing Barbell or DB Shoulder PressSeated with dumbbells is fine too. Gets the shoulders and core working together.
5
Seated Cable Row or Bent Over Rows or Chest Supported RowsChest supported rows or seated cable rows are easier to control — good options if you're not confident with your lower back.
6
Tricep Extensions + Pulldowns (Superset)One after another. Drop set to near-complete failure with partials at the end.
7
Bicep Curls + Hammer CurlsInclined bench at ~20lbs is elite for hypertrophy. 8 reps of curls, then hammers to failure.
8
SquatsYou'll be tired by now, that's the big downside of full body and why I don't like it and would definitely split it Upper/Lower. Consider doing this second, right after leg curls.
9
Lunges or Leg CurlsHitting the hamstrings here. Machine leg curls are a solid choice.
10
Calf RaisesGo heavy and always stretch after. Neglected calves = tight calves = pulls. Don't skip.

Ok remember, you can split this into upper/lower and save all the leg work for a separate day. Probably the smartest move for beginners who want to go twice a week.

// The Splits

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Push Day

Chest · Triceps

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Warm up with chest dips or just the empty bar on bench. Get the blood moving before you load anything heavy.

1
Incline Dumbbell Bench PressIncline hits the upper chest AND the middle chest almost as well as the flat bench, making it overall more effective. For beginners: 3 sets of 8–12 reps. More advanced / strength: 5 sets of 3–4 reps so you can go heavier. Make sure you're actually feeling your chest and not just your shoulders. Form is everything here. I love going nice and slow on the way down (eccentric) and exploding up. You can do either the barbell or dumbbells or a machine, I just like dumbbells more because it's better ergonomically.
2
Chest DipsLean forward so it's chest, not just triceps. Push up as explosively as you can. Don't always go to failure — it can beat up your shoulders over time.
3
Chest Flys (Cable or DB)3 sets of 8–12. You need to hit the chest from different angles — top, middle, bottom. Flys are super important, I spend a lot of sets on this starting with mid chest coming from the side and do a couple sets with the cables at the bottom scooping up (lower chest) and at the top pushing down (upper chest).
4
Tricep Pulldowns + Extensions (Superset)I like to do the heaviest pulldowns I can manage for like 5 reps (good form is everything here do it right), then drop set immediately. You can hit extensions right after as a superset by putting the cable low and then bringing it over your head, but I just sit down and do it slow with a dumbbell after I'm done with pushdowns. You can finish both exercises with partials — don't listen to people saying it doesn't count, just do full range most of the time and partials to finish.
5
Elevated Push-Ups + Planks (Finisher)You really don't have to do this, you can do another tricep exercise like close grip bench or another chest exercise like the machine if you started with the dumbbells. Up to how you're feeling, don't overdo it, you can leave some room in the tank to carry that momentum into the next workout. Hold at the bottom of the push-up — that's where the pec line gets built. "Shorties" (short range from the bottom) pump blood like crazy.

5–12 rep range3–5 setsdon't always go to failurefocus on feeling the muscle

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Pull Day

Back · Biceps · Rear Delts · Forearms

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Start light and slow. Warm up with very light, slow pulldowns — feel the stretch at the top, not just the contraction.

Back

1
Lat Pulldowns8–12 reps, 3 sets. Control the whole way, explosive on the way down (concentric) if you want to, squeeze at the bottom, elbows in, slightly lean back. Don't lean back so far it becomes a row.
2
Chest Supported DB Rows or Seated Cable RowsLie stomach-down on an incline bench, row the dumbbells. Eliminates lower back strain so you can actually focus on your back. Or usually just on the opposite side of the pulldowns you sit at the cable row.
3
Rear Delt Flys / Reverse Fly MachineMost people forget rear delts. They finish the shoulder look, help your posture, and protect your rotator cuff, so don't skip.
4
Wide Grip RowsCable Machine or chest supported with dumbbells. Hits the lats from a different angle than close-grip.
5
Hyperextensions (Lower Back)Non-negotiable. Your lower back is the foundation of everything you do in the gym. 2-4 sets, very light weight and controlled, feel the squeeze at the top.

Biceps

1
Incline Bench Curls (45°) + Hammer Curls8 reps of curls, then hammers to failure. The incline angle stretches the bicep at the bottom — elite for hypertrophy. ~20lbs is plenty to start. Or you can do whatever bicep curl variation you want, it doesn't matter they all work, just don't do so much, it's pointless and eventually very counterproductive.
2
Arnold Curls (Bonus)Extra credit if you're up for it. Sit down with your elbow locked into your leg and curl it from the side, slowly, full range. Hits the bicep from a slightly different angle and builds thickness.

Forearms (Bonus)

1
Wrist Curls — Both DirectionsSupinated (palms up): let the bar roll to your fingertips, curl up. Pronated (palms down): lighter weight, same movement. Both sides matter. It'll feel and look weird and it'll feel way too light at first, just do super light weight and 15 reps in you'll start to really feel it all at once, never do these heavy, you can pump them out and they work pretty well. These are important eventually if you want to look actually strong and masculine. You really can do them every other day.
2
Farmers Carries (Overachiever Move)Grab the heaviest dumbbells you can hold and walk. One of the best grip, forearm, and full body exercises you can do. Also just looks badass.
3
DB Wrist RotationsLight dumbbell, hold your wrist still with your other hand, rotate side to side slowly and controlled. Stop before failure. If you can do 20, go heavier. Aim to fail around 14.
4
Dead HangsHang from the pull-up bar as long as you can. Decompresses your spine, builds grip, grows forearms. I do this every single day I'm at the gym no question. Chalk is nice, might need to be liquid chalk depending on your gym. I'd ditch any wrist straps and just build your grip through everything — you're only as strong as your weakest link.

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Legs

Quads · Glutes · Hamstrings · Calves · Outer Thigh

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⚡ NoteIt's a lot of muscles, but most of these exercises are compound — they hit multiple at once. Once a week is pretty smooth. 3x a week is deranged behavior.

1
Optional Warm-Up5-10 Min Walk, high elevation, speed 2.5, gets the quads pumping before you load them. You can do some foam rolling (suffering) and some leg swings or dynamic warming up like skipping, high knees, butt kicks, lunges, etc.
2
Leg Curls (Hamstrings)The machine where you push down with your legs lying (more effective) or just seated. Don't go to full failure, but get close. Explode on the way down, slow on the way up (control the eccentric).
3
SquatsShould do a little active stretching first. Start with bar or bodyweight to nail form. Build up 30–50lbs at a time. Wide stance, straight spine, don't let your knees cave. This is the king exercise, embrace it, perfect the form, respect it, love it.
4
Bulgarian Split Squats (Top 1% Move)Sit on bench edge, one foot behind you elevated, take a half step forward and do a single-leg squat. Quads + glutes + balance. Hold a dumbbell in one hand and use the seat with the other if balance is an issue. These are hard but they work.
5
Abductors (Outer Thigh Machine)Don't listen to what anyone says, this is a serious exercise. Builds outer thigh stability and protects your knees during squats. Ignore the stigma, get the gains. Yeah it may build the glutes but that's a muscle like everything else man and the ladies love it let's be real.
6
Hack Squat (Finisher)Machine you lie back on at an angle, feet shoulder-width, as low as possible. Slow ALL the way down, explode up. This will absolutely hammer your quads. Don't go to failure on this one.
7
Calf RaisesThe most important part: go all the way down then back to starting point (dorsiflexion) — that's where the growth is, not the squeeze at the top. Always stretch after or they will get tight and pull.

Post-workout cardio or a long walk is a good move here. Cardio is exercise for your heart. Heart failure is literally the #1 cause of death. Treat it like a muscle. Walking after leg day helps the blood flow for recovery. Running + Leg Day is like combining Adderall + Red Bull.

🏋

Shoulders & Forearms

Full Shoulder Angles · Grip · Wrist Strength

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People think this split is weird, having your own day for shoulders, but once you see how much shoulder work there actually is, you'll get it. The main thing is shoulder press is a compound that requires a lot of energy and stacking that all with push is just too much, you won't have that much energy to give something your all and you'll lowkey neglect it. Doing it separate means you can actually go hard on it.

Warm-Up

5–8 second shoulder stretches: one elbow pointed to the sky, reach down your back. Behind-the-back pull-down stretch. Then shoulder press with really light weight — lots of reps, then speed them up. Get the blood pumping before anything heavy.

Shoulders

1
Overhead Press (Standing or Seated DB)I usually like to do the heaviest weight I can press for like 6 clean reps, doing about 4 sets of that would be best. I sit when I'm tired or lazy and stand when I feel energetic. Beginners: 3 sets of 10. This is your foundation. Works your core if you're standing.
2
Lateral RaisesThis is what builds the wide shoulder look. I almost always go super light and controlled with like 12 reps, but you can try heavier mad reps later if you want. Just keep good controlled form most of the time.
3
Front Plate Raises (Kinda extra credit to be honest, but I like them)Straight up in front. After going side (lateral) and forward (front), we've now hit two of the three heads. Hold a plate or use cable. Like basically everything else you can go faster on the way up (concentric) but controlled on the way down (eccentric).
4
Lu RaisesYou can do this with little plates or dumbbells (5-10lbs). Start from your sides all the way up overhead. Hits the full range. Trust, these are one of the best shoulder exercises you're not doing.
5
Upright RowsStart light, go quick, pull all the way up to chin height. I treat this as extra credit depending on how I'm feeling.
6
ShrugsBuilds your traps, strengthens your grip. Go heavy. Hold at the top for a second. Basically my favorite (the most badass by far).
7
Arnold Press (Optional Add-On)Rotate the dumbbells as you press. Hits the shoulder from a unique angle. Throw in a set or two after overhead press occasionally, don't always need it, might be worth cycling in, why not?

Most people skip forearms. Don't. When your wrists and forearms are thick and meaty, your whole arm looks completely different, you'll actually be stronger. You can do them with shoulders, they already have been worked with those heavy shrugs. Just do them sometime. The exercises are listed in the pull day.

🏃

HIIT & Cardio

High Intensity Intervals · Sprint Protocol

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HIIT burns more calories than steady-state cardio in less time. But if building muscle is your priority, don't let it eat into your recovery. Use it on off days or after lifting — not before.

Sprint Protocol

30s

Sprint — Max Effort

90s

Walk — Recover

minutes total · repeat the cycle

The fast mile approach: Run a sub 6–7 minute mile first. Once recovered, hit a few all-out sprints at sub-5-minute-mile pace for as long as you can hold it. All on the treadmill — try not to just jump on and off, make the transitions smooth. Always warm up before sprinting.

Or just follow along with a YouTube HIIT workout. Easy money.

The uploaded exercises in the image above from Chris Heria (burpees, switching lunges, box jumps, mountain climbers, in & outs, bicycles, Russian twists) is an example of a solid bodyweight HIIT circuit. Run through them in order, rest 20–40 seconds between each, repeat the circuit 2–3 times.

Abs Protocol (Circuit from Image)

1
Burpees10 reps · rest 40 sec
2
Switching Lunges15 reps · rest 40 sec
3
Box Jumps15 reps · rest 40 sec
4
Mountain Climbers40 sec · rest 20 sec
5
In & Outs40 sec · rest 20 sec
6
Bicycles40 sec · rest 20 sec
7
Russian Twists40 sec · rest 20 sec

// My Schedule

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My Split & Recommendation

One muscle group per session · ~1 hour · No excuses

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⚡ The PhilosophyI don't do Push/Pull/Legs anymore. What I actually do is rotate through one muscle group per session — chest one day, back a day or two later, shoulders, legs, a dedicated tricep or ab day. No strict schedule. I listen to my body and rotate them as equally as I can. If I'm up for combining two, I do. If not, I don't. This is what works for real life for me, especially if I'm tired or on a time crunch but I really want/need to go — shit, let's hit some abs or triceps real quick. Easy money, no judgement. This is especially the route if you wanna lift every single day without getting burnt out. That's what I would recommend for the most gains.

The biggest advantage of this approach: you walk into the gym with one job. Your entire energy goes into one thing. You hit it hard, you get a great pump, and you leave. No dragging yourself through 5 exercises when you're already spent from the first 3. About an hour, sometimes less. And you'll still grow — because you went hard on what matters.

Chest Day (~1 Hour)

Your triceps will probably already be chilling after this and you can hit them fresh on a separate day, or just throw a couple sets each of extensions and pulldowns at the end.

1
Slight Incline Dumbbell PressThe main event. Build up to a heavy working weight and stay there. Full range, control the way down. This hits upper chest and middle chest just as well as flat bench.
2
Cable Chest Flys — 3 AnglesHit all three: cables from the side (mid chest), cables from all the way down scooping up (lower chest), cables from high pushing down (upper chest). Form is everything here, go light first, watch videos, feel the stretch. The seated chest fly machine is also great when you're tired or learning.
3
Chest DipsLean forward, if you stay upright it becomes all triceps. Most gyms have an assisted dip machine which is perfect. Go until you can barely push up another rep. This will finish your chest, mainly focusing on lower. Often called "the squat of the upper body."
4
Single-Arm Machine Press (Great Finisher)Grab your pec with your free hand to feel the contraction, go heavy and slow with the other. One pec at a time. By this point you should be done. If you still have gas, this is a good finisher.

Back Day (~1 Hour)

Always build everything around two movements: pulldowns and rows. Everything else is support.

1
Lat Pulldowns — Wide & Narrow Grip2–3 sets per grip. Drop the weight, switch grips, keep going. Wide grip hits the outer lats and makes your back look wide. Narrow/close grip hits thickness and the mid back. Don't overthink the order, just cycle through both.
2
Seated Cable Rows — Wide & Narrow GripSame deal. 2–3 sets per grip. For wide grip rows, grab a long straight bar and pull it more toward your upper stomach — you'll feel the difference in your upper back immediately. Listen to how the muscle feels and switch when it's cooked.
3
Rear Delt Flys (Reverse Chest Fly Machine)Sit facing the machine, grab the handles, go light and as slow as possible. Most people fly through these and feel nothing. Slow down, feel the squeeze at the back of your shoulder. This is the exercise that makes your upper back look finished.
4
Hyperextensions (Lower Back Machine)The little machine where you hook your heels in, bend at the waist and lift your torso back up. No weight — just bodyweight, very slow. Your lower back is the foundation of every compound movement you do. Don't skip this. 3 sets, squeeze hard at the top.
5
Bicep and Hammer CurlsBy the end of a real back day your biceps have already been working. A couple sets of curls to finish them off is enough, or just save them for their own day maybe with triceps if you want to go harder on arms, no problem.

Shoulder Day (~1 Hour)

1
Overhead Press — Barbell or DumbbellStanding barbell is best for overall strength, testosterone, and posture. Seated machine or dumbbell press is better when you want to purely focus on making the shoulder bigger without taxing your whole body. Pick based on how you feel. This is the main event.
2
Lateral RaisesThis is what creates the wide shoulder look. Can superset these directly with overhead press. Sit down and lean slightly forward if you're tired — it actually puts more tension on the side delt anyway. Go slow and controlled or heavier and explosive. Both work.
3
Lu Raises (Full Range Lateral)Start from your sides, raise all the way up overhead, back down. Takes lateral raises through their full range of motion. Go very light. Mix it up — some reps just side to side, some all the way up and down. Everything you feel is doing something.
4
Front Plate RaiseHold a plate with both hands, arms out in front, raise straight up to about eye level. 10lbs is enough. Slow and controlled. Finishes off the front delt that overhead press doesn't fully hit. You can also do these one side at a time with a cable, more range of motion too, and more weight variation.
5
Shrugs + Upright RowsShrugs build your traps and grip strength, go heavy, hold at the top, then roll 'em back down, and I pump it up and down real quick sometimes too. Upright rows are a classic finishing move, pull the bar up to chin height. Add these if you have the energy and want to hit your traps.

If you have energy left after shoulders — throw in forearms or abs. If not, leave. You did the work.

Leg Day (~1 Hour)

Legs are the hardest day mentally. But hitting them builds more testosterone than anything else you can do in the gym. Do it at least once a week. Once a month is infinitely better than nothing — everything compounds over time.

1
Squat Movement — Pick Your WeaponRegular barbell squats are the king. But the pendulum squat machine, hack squat machine, and Bulgarian split squats are all excellent. Try them, see what's your favorite, rotate. What matters is you go hard for a few heavy sets until you can barely go anymore. This hits quads, glutes, and hammies all at once. Everything after this is support work.
2
Lying Hamstring CurlsYes, lying down. They work better than seated for full range of motion, try to get the full stretch at the bottom at least half your reps. Don't skip hamstrings just because squats exist.
3
Leg Extensions (Quads) — If You Have ItThe seated machine where you kick your legs up. Good finisher for quads after squats or after the whole workout. Definitely not mandatory after squats nor a squat replacement but worth doing if you have energy.
4
Abductors & Adductors (Inner/Outer Thigh)The hip machines. Don't care what anyone thinks, these stabilize your knees, fix imbalances, and complete the leg. Do them.
5
Calf RaisesGo all the way down and back to the starting point, it's called dorsiflexion (the stretch is where the growth is). Start to raised up isn't nearly as important.
6
Leg Press (Optional Finisher)Light weight, explosive or high reps. A nice way to switch it up at the end. But if you're cooked, leave. Don't absolutely destroy yourself to the point you never want to come back to leg day.

Abs Day (Anytime · 20–30 Min)

1
Ab Crunch MachineSit in it, grab the handles above you, crunch down. One of the best ab machines in the gym — load it up and go slow. Most people walk past it and do crunches on the floor. Don't be most people.
2
Decline Bench Sit-UpsHook your feet in, go all the way down, all the way up. Add weight on your chest when bodyweight gets easy. These two exercises — machine crunches and decline sit-ups — are really all you need for abs.

You can stack abs after any other day when you have energy. Or give abs their own short session. Combine with arms if you want a quick double day.

What a Week Actually Looks Like

Day	Session
Day 1	Chest (~1 hr)
Day 2	Rest or Active Recovery
Day 3	Back (~1 hr)
Day 4	Shoulders (~1 hr) + Forearms or Abs if up for it
Day 5	Rest
Day 6	Legs (~1 hr)
Day 7	Abs / Arms / Rest — your call

This isn't a strict schedule — it's a rotation. Some weeks you go 5 days, some weeks 3. The point is you cycle through each muscle group roughly equally and never skip the same one twice in a row. Listen to your body. If a muscle still feels sore, skip it and hit something else. If you feel great, combine two sessions. There are no rules, only results.

Volume Guidelines

64% of maximum gains comes from 1–4 sets per muscle group per week.
84% comes from 5–8 sets per muscle per week.

You don't need to destroy yourself. 2–3 sets to near-failure per exercise is the sweet spot. Stop 1–3 reps before failure on big compound lifts. Go hard on a few exercises, get a great pump, and get out.

// Fuel

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Diet & Nutrition

Calories · Macros · Fasting · The Basics

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⚡ The Only Rule That MattersYou cannot out-train a bad diet. But you also don't need to eat perfectly. Get enough protein. Stay in a calorie range that matches your goal. Repeat. Everything else is detail.

Intermittent Fasting (Optional but Powerful)

The idea: eat within a compressed window, fast for the rest. 16 hours fasted, 8 hours eating is the most common. Even 12 hours has measurable benefits, start there and work up.

Example windows: 12pm–8pm · 10am–6pm · 2pm–10pm. Pick whatever fits your schedule. The benefits: you work harder in a fasted state, your body burns fat for fuel, and you naturally eat fewer calories without counting every meal.

Calorie Targets (General Guideline)

These are rough targets for an active male ~175–180lbs. Adjust based on your actual weight, height, and activity level.

Goal	Calories/Day
Maintain	~3,150 cal
Mild Cut	~2,900 cal
Cut (1lb/week)	~2,650 cal
Aggressive Cut	~2,150 cal

Macros (Cut at ~2,600 cal)

210g

Protein / day

80g

Fat / day

300g

Carbs / day

Ratio: roughly 30% Protein · 25% Fat · 45% Carbs. Aim for 0.8–1.2g of protein per pound of bodyweight depending on how hard you're training.

Hard Limits

Max 30g saturated fat / day.
Max 57–71g sugar / day.

For context: one apple + one banana + one cup of grapes already puts you at ~65g of sugar. Watch fruit juice especially — one cup of apple juice is ~28g alone. Eat the whole fruit, not the juice.

The Simple Version

Eat mostly whole foods. Hit your protein target. Stay within your calorie range. Don't drink your calories. Sleep 7–9 hours. That's 90% of nutrition right there.