nicholas mckenzie
back squat
leg day
back squat
leg day
back squat
leg day
dumbbell bench press, cable chest fly +6 more
upper body - repeat
upper body - repeat
+2 more
dumbbell bench press, cable chest fly +6 more
upper body
upper body
+2 more
single-arm kettlebell row, bird dog +14 more
pull - back & biceps workout
pull - back & biceps workout
+10 more
cable rope pushdown, ez-bar preacher curl +8 more
hypertrophy arms blast
hypertrophy arms blast
+4 more
ankle rocks
full body
cable chest fly, barbell bench press +5 more
upper body
upper body
+1 more
band face pull
upper body
band romanian deadlift
leg day
band good morning
leg day
band face pull
upper body
band face pull
upper body
rest day
15 hour desk standing sesh
band face pull, band good morning
full body
band face pull, band good morning
full body circuit training
barbell back squat, band face pull +2 more
circuit test
circuit test
full body circuit tests
band face pull
upper body
band face pull
upper body
1.5 rep squats
quick sesh
rest day
rest day
band face pull
upper body
close grip pulldown, barbell bent over row
pull day
barbell bench press
strength
reverse grip pressdown, db seated shoulder press +14 more
delts & arms
delts & arms
+10 more
cable chest fly, cable chest press +13 more
push and upper body hypertrophy - 1/18/2026
push and upper body hypertrophy - 1/18/2026
+9 more
barbell incline bench press, cable crossover high to low +9 more
chest & back
chest & back
+5 more
barbell flat bench press, one-arm dumbbell row +10 more
chest & back
chest & back
+6 more
band face pull, band half kneeling single arm pulldown +10 more
hypertrophy back workout - 1/20/2026
hypertrophy back workout - 1/20/2026
+6 more
cable chest press, band face pull +10 more
upper body & chest hypertrophy
upper body & chest hypertrophy
+6 more
band face pull, cable rope hammer curl +11 more
hypertrophy arm session - 1/19/2026
hypertrophy arm session - 1/19/2026
+7 more
alternating dumbbell lunges, seated leg curl +10 more
lower body hypertrophy session - 1/12/2026
lower body hypertrophy session - 1/12/2026
+6 more
dumbbell bench press, band face pull +10 more
full body hypertrophy workout
full body hypertrophy workout
+6 more
db seated overhead tricep extension, band face pull +10 more
arm day pump - 1/11/2026
arm day pump - 1/11/2026
+6 more
evening yoga
band face pull, abs +8 more
session - repeat
session - repeat
+4 more
band face pull, abs +8 more
session - repeat
session - repeat
+4 more
band face pull, abs +8 more
session - repeat
session - repeat
+4 more
band face pull, abs +8 more
session - repeat
session - repeat
+4 more
band face pull, abs +8 more
session - repeat
session - repeat
+4 more
band face pull, abs +8 more
session - repeat
session - repeat
+4 more
band face pull, tricep stretch +8 more
arm day pump
arm day pump
+4 more
band face pull, abs +8 more
session
session
+4 more
band face pull, abs +8 more
session
session
+4 more
band face pull
strength
band face pull
strength
high knees, leg swings +9 more
athletic leg day - 1/9/2026
athletic leg day - 1/9/2026
+5 more
single-leg eccentric box step-down, depth jump (true reactive) +2 more
legs
legs
top movements
Single-Leg Eccentric Box Step-Down
Depth Jump (True Reactive)
Medicine Ball Slam
Bodyweight Vertical Jump (Non-Countermovement)
single-leg eccentric box step-down, depth jump (true reactive) +2 more
new sequence
new sequence
top movements
Single-Leg Eccentric Box Step-Down
Depth Jump (True Reactive)
Medicine Ball Slam
Bodyweight Vertical Jump (Non-Countermovement)
12-week strength training program
hrp sequence