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Down With The Thickness Workout

Build a bigger Chest and Back by slamming them together twice a week. Follow this workout to bring up your chest and back and add some thickness.

I have been using the following workout routine for 8 months now and it really helped bring up my chest and back. Before my chest was lagging in size and my back had definition, but was lacking size. Follow this routine and you will soon see some thickness.

shoulder workout

Pumpkin Delts Shoulder Workout

Fitness Model Ryan Harmon’s shoulder workout targets all three heads of the deltoids to build bigger, round shoulders that really cap off your arm.

This workout is a healthy mix of weight and volume that will help develop each head of the deltoids. Let’s blast those shoulders till they look like pumpkins!

washboard abs

Top Exercises For Washboard Abs

Learn how to strengthen your core and develop 6 pack abs without doing any crunches or sit-ups.

The foundation to developing a strong core and having 6 pack abs isn’t about doing 1000 crunches, however, most people tend to think so. I’m here to tell you forget about doing crunches!

Supplementation Before Cardio

Key Supplements To Take Before Cardio

Learn what supplements you should use before your cardio sessions to hold on to your muscle.

Does supplementation before cardio have benefits? Fitness Model Brandon Bass helps you keep your hard earned muscle by highlighting his go-to cardio supplements.

cutting program

Cutting Program Essentials

Learn some cutting program basics to help you get started with your first cut.

IFBB Men's Physique Pro Chad Demchik explains some cutting program basics to help you get started with your first cut.

Drop The Bass Leg Workout

IFBB Pro Corey Hammac takes you through a brutal leg workout.

Build stage-ready legs with this punishing leg workout.

Upper Chest Workout

Pec Blast: Upper Chest Workout

Is your upper chest lagging? Use this program to help bring it up in 8 weeks!

IFBB Pro Chad Demchik helps you target your upper pectorals to build fuller looking pecs in this upper chest workout.

fitness model abs

Ultimate Core Workout

Build a strong core and tighten your waist with these exercises!

Personal Trainer Chris Ryan helps you get fitness model abs with this unique core training routine.

Quick-n-Easy Low Carb Chocolate Protein Brownies

Battling cravings? Fitness Model Chase Ketron shares his recipe for Low Carb Protein Brownies. So, you can have a snack without going offtrack.

When having to cycle your carbs, cravings can become problematic for an athlete. That is why I came up with a recipe for protein brownies that not only help curb those cravings, but are also beneficial to your fat loss goals. I usually eat one of these brownies before my workout to provide me with the energy to get through a difficult workout on a low carb day.

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Video: Toasted Chest Workout

Ready to toast your chest?

Try this punishing chest workout to really grow your chest. Personal Trainer Frank Fata leads you through one of his toughest chest workouts, that will hit your chest from every angle and unleash the growth.
Includes: Workout Video and Full Written Workout

Video: Quick & Effective Back Workout

Build your back with this quick and effective back workout.

Short on time? Wondering what back exercises will give you the best results? Fitness Model Brandon Bass takes you through a back routine made up of the movements he relies on to keep his back in shape. Brandon counts on this workout - or variations of it - to build a wider back and keep it camera ready.

Week Three: Micro-Cycle Chaos Program For Increased Size and Strength

Week Three of a complete program to help you add size and strength while staying lean.

Men’s Physique Competitor Ryan Harmon is now four weeks out from his photo-shoot. He’s making adjustments to his training in the gym too and starting to throw in more cardio. See the exact changes Ryan makes as he brings you Micro Cycle Chaos Week Three.
Includes: Full Written Daily Workout, Cardio, Supplement and Meal Plan.

Program: Hard Gainer Lean Bulk – Weeks 6-10

Are you a classic hard gainer looking to add muscle mass without the fat?

Personal Trainer Frank Fata takes you through week one of his lean bulk program. See exactly what Frank eats, how he trains, and what supplements he uses as he works to add lean mass over the next few weeks.
Includes: Overview Video and Full Written Daily Workout, Cardio, Supplement and Meal Plan.

Video: Bis and Tris Superset Workout

Short on time? Try this quick arm workout to blast your bis and tris!

Personal Trainer Frank Fata takes you through a fast-paced superset arm workout that will burn out your arms and give you a sick pump!
Includes: Workout Video and Full Written Workout

Video: Advanced Conditioning/Cardio Workout

Improve your cardio conditioning and get shredded!

Personal Trainer John Gioffre leads you thorough this intense, superset conditioning circuit workout that will burn away fat and build muscle!
Includes: Workout Video and Full Written Workout

Muscle & Fitness Photo Shoot Program – One Week Prep

It's photo shoot crunch time! Learn how a fitness model prepares to look his best in just one week and how you can too.

Fitness Model Brandon Bass has six days to prepare for a photo shoot with Muscle & Fitness Magazine. As he counts down the days to the shoot, Brandon shares his complete week including his written workout schedule, meal plan, cardio strategy, and supplement schedule. Plus, he provides an overview video.

Video: Combo Day Strength Building Circuit

Train to build strength with this harsh strength building circuit!

CSCS Chris Ryan keeps the intensity high and the reps low, as he takes you through a workout that will keep your strength levels up and your testosterone levels high!
Includes: Workout Video and Full Written Workout

Video: Intra-Workout Periodization Leg Workout

An advanced leg workout that incorporates the three basics of training all in one workout: strength building, hypertrophy, and endurance training.

IFBB Pro Corey Hammac takes you into the gym and through this brutal leg workout that will test your strength and endurance in new ways.
Includes: Workout Video and Full Written Workout

Video: Fat Burning Kettle Bell Circuit

Tired of the same old cardio? Torch some fat and build muscle with this intense kettle bell circuit.

Personal Trainer Frank Fata takes you through a four exercise kettle bell circuit that will blast your fat and build muscle.
Includes: Workout Video and Full Written Workout

Video: Healthy Pasta Meal

A pasta dish that won’t derail your fitness goals.

CSCS Chris Ryan Shares his recipe that is high in fiber, low in fat, and rich in protein. Try this healthy pasta dish to fuel your muscles after a hard workout. Plus, it will last you for four or five meals.
Includes: Video

Video: Advanced Chest And Back Superset Mass Builder

Build a big, round chest and a wide, full back with this advanced superset chest and back workout.

Fitness Model John Gioffre leads you through five, punishing, mass-building supersets that will add mass and strength to your upper body. Learn proper form and technique, as John takes you into the gym and demonstrates each exercise.
Includes: Workout Video and Full Written Workout

Week Two: Micro-Cycle Chaos Program For Increased Size and Strength

Week Two of a complete program to help you add size and strength while staying lean.

Men’s Physique Competitor Ryan Harmon is now five weeks out from his photo-shoot and his diet is getting more strict – but he’s still enjoying life. He’s making adjustments to his training in the gym too and starting to throw in cardio. See the exact changes Ryan makes and hear from him in his own words as he brings you Micro Cycle Chaos Week Two.
Includes: Overview Video and Full Written Daily Workout, Cardio, Supplement and Meal Plan.

Program: Hard Gainer Lean Bulk – Weeks 1-5

Are you a classic hard gainer looking to add muscle mass without the fat?

Personal Trainer Frank Fata takes you through week one of his lean bulk program. See exactly what Frank eats, how he trains, and what supplements he uses as he works to add lean mass over the next few weeks.
Includes: Overview Video and Full Written Daily Workout, Cardio, Supplement and Meal Plan.

Video: Avoid Shoulder Injuries with Shoulder Pre-Hab

A shoulder injury can take you out of the gym for weeks. A properly mobile shoulder can help you push more weight in the gym.

Avoid injury with these movements. CSCS Chris Ryan helps you improve your shoulder mobility and avoid injury with a litany of shoulder movements that will improve your shoulder mobility, strengthen your rotator cuff, and improve balance control. These simple exercises can have a significant impact on your overall strength and pressing ability. Learn everything you need to know in this under 10 minute instructional video.
Includes: Instructional Workout Video Demonstrating Several Movements

Video: Metabolism Boosting Chest & Back Workout

Build a thick back and big chest while burning fat, with this intense workout.

You won’t need cardio after you do this workout. Fitness Model Brandon Bass blasts fat while building your chest and back, with this expert-level superset chest and back workout. If you’ve ever wondered how the athletes you see in the magazines and on stage really lift, this is your chance to learn. Get expert instruction, pro tips, and an exclusive look at how the pros really train.
Includes: Workout Video and Full Written Workout

IFBB Pro Mass Building Back Workout

A mass building back workout from an IFBB Pro. Get stage-ready huge.

IFFB Pro Chad Demchik goes heavy to add major mass as he blasts through a serious, mass building back workout. Learn how the pros train to change their bodies and unleash growth as Chad demonstrates exactly what he does in the gym that’s made him the Men’s Physique champion he is today.
Includes: Workout Video and Full Written Workout

Video: Antagonistic Arm Superset Workout

Three, fast-paced supersets designed to build bigger arms in under 30 minutes. Hit your bis and tris hard and fast and get a great pump.

Build up your arms, while burning body fat. Fitness Model Brand Bass coaches you through a fast-paced, superset arm workout that will blow up your bis and tris, while getting you shredded. Learn proper form and technique in under 10 minutes.
Includes: Workout Video and Full Written Workout

Video: Meal Prep 101

Not getting all your daily meals and macros in? Learn from the best when it comes to meal prep and timing.

Men’s Physique Competitor Frank Fata explains how, when, and what he eats to power him through his busy 4:30 AM to 9:30 PM day. This is the ultimate look at what an athlete really eats, as Frank shows you how to make meals, explains what’s in them, how he preps his food in advance for his busy day, and what he eats pre and post workout.
Includes: Video Blog

Program: Maintaining Your Gains

Reached your fitness goals and not sure how best to maintain them? Learn from a fitness model how he maintains his physique year round.

Fitness models need to be ready to work in front of the camera with only a few days notice. Hear from New York Fitness Model Brandon Bass as he explains how he keeps his physique photo-shoot ready. Brandon shares his complete week including his written workout schedule, meal plan, cardio strategy, and supplement schedule.
Includes: Overview Video and Full Written Daily Workout, Cardio, Supplement and Meal Plan.

Program – Week One: Micro-Cycle Chaos For Increased Size and Strength

Looking to put on size and improve strength, while staying lean?

Men’s Physique Competitor Ryan Harmon is done with his competitive season his goal is to put on size and improve his strength, while cutting for a photo shoot that is weeks away. In the gym, he’s doing micro-style training and his workout program is changing weekly. He shares week one of his diet, workout, and supplement schedule, as he takes you along for the ride.
Includes: Overview Video and Full Written Daily Workout, Cardio, Supplement and Meal Plan.

Video: Boulder Shoulders Mass Building Workout

What’s the fastest way to put on shoulder mass? Go heavy with proper form.

Looking to build boulder shoulders? Personal Trainer Frank Fata is looking to pack on some shoulder size and guides you through his mass building shoulder workout. Watch him go heavy as he explains his entire muscle building shoulder routine and reveals some variations and other tricks that could only come from a pro. Learn how to effectively build big shoulders in this 15 minute workout video.
Includes: Workout Video and Full Written Workout

Video: IFBB Pro Plateau Busting Chest Workout

Not making the progress you want when it comes to your chest? An IFBB Pro shows you what he does to shock his chest into new growth.

IFBB Pro Corey Hammac guides you through his chest workout. Learn how a sponsored athlete works his chest in this intense workout that focuses on overloading the muscle and starts off with a brutal pre-exhaustion tri-set – that could be a workout in itself as it will toast your chest. Pickup an effective new chest workout, along with expert instruction from a personal trainer and IFBB Pro, in under six minutes.
Includes: Workout Video and Full Written Workout

Video: Bulking Phase Supplement Guide

What supplements should you be taking to add lean mass?

What’s in your supplement stack? Are you missing anything essential? Personal Trainer Frank Fata is in a bulking phase and gives you a crash course on what he’s taking, when, and why. Make sure you’re not missing anything that’s keeping you from your muscle gaining goals with this under ten minute video.
Includes: Video Blog

Video: Muscular Endurance Building EMOTM Workout

Improve your muscular endurance with two movements in 10 minutes.

CSCS and Fitness Model Chris Ryan will wipe your upper body out fast with his 10 minute EMOTM workout. Think 10 minutes isn’t enough time for a good workout? Chris will prove you wrong as he demonstrates strict form and keeping the intensity up, resulting in a burn you will feel for days.
Includes: Workout Video and Full Written Workout

Video: Speed Interval Workout

You might be ripped, but are you athletic? Test and improve your athleticism.

CSCS Chris Ryan is back with another unconventional workout. Get ready to work on your overall athleticism as Chris presents a unique workout that combines explosive movements, treadmill intervals, ball raises, and jumps. If that doesn’t sound challenging enough, you’ll also have to beat the clock. Chris guides you through the entire workout, providing expert instruction.
Includes: Workout Video and Full Written Workout

Video: Flexible Dieting Basics

What is flexible dieting? Can you get shredded without eating chicken and broccoli 3 times a day?

IFBB Pro Corey Hammac breaks down flexible dieting – including determining your target macros and strategies for getting them in a smart way. If you’re looking for guidance on starting on IIFYM/flexible dieting, this video is for you.
Includes: Video Blog