SUNDAY
F45 — Resistance
F45 CLASS
- Full-body resistance class
- Heavy stations, high volume
- Chase the burn — max reps
e.g. Medusa / Romans — go to grind.
MONDAY
Pull · Rear Delts · Calves
- Pull-Ups
- Chest-Supported DB Row
- Reverse Pec Deck
- Reverse Cable Crossover
- Face Pulls
- Standing + Seated Calf Raise
TUESDAY
F45 — Resistance
F45 CLASS
- Overload to failure
- 14 stations, HR stays high
- Push every set close to the edge
e.g. Panthers — fatigue is the point.
WEDNESDAY
Chest · Core
- Incline DB Press
- Flat / Machine Press
- Cable Fly / Pec Deck
- Dips
- Hanging Leg Raise + Cable Crunch
- Zone 2 cardio — 20 min steady
Build the chest, core mix-in, finish with easy Zone 2.
THURSDAY
F45 — Resistance
F45 CLASS
- Build-your-own-path stations
- Upper or lower at each rig
- Chase total load — weight × reps
e.g. Apollo — pick your battle.
FRIDAY
Arms · Rear Delts
- Cable Bicep Curl
- Cable Tricep Pushdown
- Band Pull-Aparts
- Face Pulls
Light pump day — chase the squeeze.
SATURDAY
Legs HEAVY · Calves
- Hack Squat
- Romanian Deadlift
- Leg Press
- Leg Extension
- Lying Leg Curl
- Standing + Seated Calf Raise
The overload F45 doesn't give. Knee-safe, full ROM.
PRE-GAME
Thuper Thavage Pre-Workout
The pre-game ritual. Slam it ~20 min out, ride the tingle, attack the iron. Energy, focus, and the pump primed before you touch a barbell.
PERI-WORKOUT FUEL
Rice Flour + Whey
(Raw Itholate)
The anabolic shuttle. Fast carbs from rice flour + raw whey isolate around training — drives glycogen and protein into the muscle exactly when it's hungriest.
THE MTOR SWITCH
PA(7) — Phosphatidic Acid
The muscle-builder that flips on mTOR — the body's growth switch — to push more strength and size out of every session. Taken on training days.
Get PA(7) on Amazon →