A shoulder session built around pressing, supersets, and a 100-rep finisher.
Shoulder Shredder:
A. Barbell Medium Grip Military Press
B1. Seated DB Arnold Press
B2. Seated DB Shoulder Press
B3. Standing DB Side Lateral Raises
C1. Chest Supported Incline DB Row
C2. Chest Supported Incline DB Rear Delt Fly
C3. Chest Supported DB Rear Delt Swings
D. Standing Side Lateral Raise Machine
This workout, along with a variety of other programs and lifts, is available inside the STNDRD app with built-in progressions designed to scale from beginner to intermediate and advanced lifters.
Set the STNDRD.
Structured programs for every level. On-demand sessions for every schedule. Nutrition tracking with over 10 million foods. A global leaderboard, badge system, and a community feed where real members share real progress every single day.
Everything you need to train, track what matters, and stay consistent to see results.
All of it for $9.99 a month - and your first 7 days are free.
A lower body session built around heavy compounds, posterior chain work, and a calf finisher.
Lower Body Blitz
A1. Safety Bar Squat
B1. Barbell RDL
C1. Leg Press Medium Stance
D1. Standing Calf Raise Machine Medium Stance
This workout, along with a variety of other programs and lifts, is available inside the STNDRD app with built-in progressions designed to scale from beginner to intermediate and advanced lifters.
Set the STNDRD.
A full-body framework using nothing but dumbbells. Six muscle groups, three exercises each, everything you need to train hard with limited equipment.
This framework, along with full programs, On-demand workout sessions and a custom workout builder, is available inside the STNDRD app with built-in progressions designed to scale from beginner to intermediate and advanced lifters.
Set the STNDRD.
A quad-focused leg session built around a heavy squat, 10 sets on the hack squat, and a four-exercise giant set finisher.
A1. Heel Elevated Barbell Back Squat
B1. Hack Squat Medium Stance
C1. Leg Press Narrow Stance
C2. Leg Press Medium High Stance
C3. Leg Press Wide Stance
C4. Leg Extensions
This workout, along with a variety of other programs and lifts, is available inside the STNDRD app with built-in progressions designed to scale from beginner to intermediate and advanced lifters.
Set the STNDRD.
