My Top Muscular Training Exercise List is a program that highlights my favorite exercises—the ones I consistently incorporate into my training. It details how I program them, how to perform them correctly, and why they matter. In addition to the exercises, the program will feature My Challenge List, where I set physical challenges based on these movements. There will be several challenges (Upper, Lower, and Mid Body etc). Participants can test themselves against age- and gender-based benchmarks. If you meet or surpass the challenge level, you’ll earn a spot on My Challenge List, where your name, initials, or a chosen nickname (for anonymity) will be displayed. This will be an ongoing list, meaning you can attempt challenges at any time and work toward securing your place on the list. It’s all about pushing limits, improving performance, and recognizing those who rise to the challenge!
If you make My Challenge List for any challenge, you’ll receive:
a “I Am Fit” sticker as a badge of achievement and a certificate from Chris recognizing your success if you like one. Note: Your numbers will remain private, and this is based on the honor system. If you need help reaching these levels, feel free to make an appointment with Chris for personalized guidance and support. It’s about doing your best and proving to yourself thatn you can push through!
Disclaimer: Only attempt the exercises and challenges in this program if you are in good health and agree to this waiver, DO NOT DO WITHOUT READINGAND AGREEING. Participation is at your own risk.
My Top Muscular Training Exercise
I approach my own training with a holistic focus on building a resilient, functional body. My routine blends mobility work to restore joint range and maintain tissue health, functional exercises like the suitcase carry and kettlebell swings to reinforce stability and power, and targeted core work for a strong foundation. I balance resistance training to build strength and durability with run training to develop cardiovascular endurance and mental grit. To complement this, I integrate high-intensity conditioning on the elliptical and assault bike to push intensity while minimizing wear and tear from running four days per week. My training isn’t just about working hard — it’s about moving well, building capacity, and staying prepared for whatever life throws my way.
In this series of articles, I’ll break down my favorite muscular gym-based exercises into upper, middle, and lower body categories. Not included in this gym-based list are my aerobic (moderate
and high-intensity) training, my essential core and mobility routine that I do most days of the week, my warm-up routine, and some power exercises, which remain a crucial part of my overall program.
My Top Muscular Training Exercises: See complete list of articles here on how to do them.
Go-To Lower Body Exercises
For lower body exercises, I focus on building
strength, stability, and muscle balance while
addressing tendon capacity and hypertrophy.
Single-Leg and Pistol Squats: For unilateral
strength and balance.
Split Squats: Performed with rear foot elevated
(Bulgarian Split Squats) or with foot down, typically with dumbbells, for quad and glute
development.
Front/Goblet Squats: Performed with
dumbbells for core engagement and quad
strength.
Weighted Step-Ups: From both the front and
the side to target the quads, glutes, and
stabilizers.
Barbell or Power Squats: For overall leg
strength and development.
Standing and Seated Calf Raises: To develop
calf strength and endurance.
Ball Leg Curls: For hamstring strength and
knee stability.
Nordic Leg Curls & Reverse Nordic Curls:
Strengthen the hamstrings and quadriceps
eccentrically, great for knee health.
Copenhagen Planks: Targets the adductors
and core for improved hip stability.
Leg Extensions and Curls Machines: Primarily
for tendon strength and muscular hypertrophy.
Inner/Outer Thigh Machines: I include these
because they are very time-efficient for
targeting the adductors and abductors.
Leg Press Machine: I include it because it is
very time-efficient for targeting the quadriceps
and glutes.
Tibialis Raises: Helps strengthen the front of
the shin, useful for knee health and running
performance.
Go-To Upper Body Exercises
Pull-ups: With varied hand placements (neutral, overhand, underhand) and bothweighted and unweighted variations.
Dips: Performed both weighted and unweighted.
Push-ups: A staple for bodyweight strength.
Dumbbell Curl-to-Shoulder-to-Press: A
compound movement for biceps, shoulders,
and triceps.or Basic Dumbbell Presses
Dumbbell and Barbell Rows: My preferred choice is double-armed for back strength, but I do single arm as well.
Dumbbell Flat or Incline Press: A versatile exercise option for chest development.
If time permits, I also add additional aesthetic
exercises:
Cable Pushdowns: For isolating the triceps.
Varied Dumbbell or Barbell Curls: For targeting
the biceps.
Dumbbell Upright Rows or Lateral Raises: For
shoulder strength and definition.
Go-To Mid Body Exercises: Posterior Chain
& Core
For mid-body exercises, I emphasize strength
and stability while maintaining strict form. I
perform all of the exercises below, except for
the Controlled Jefferson Curl, with my spine
locked in neutral and my core braced. My go-to Mid Body Exercises include:
Hex Bar Deadlifts: A powerful full-body
movement with a mid-body emphasis.
Dumbbell Deadlifts: I prefer dumbbells over
barbell deadlifts for time efficiency, especially
since I have dumbbells that go up to 100 lbs.
Romanian Deadlifts (RDLs) with Dumbbells: A great exercise for the hamstrings, glutes, and
lower back.
Single-Leg Romanian Deadlifts with Dumbbells: To build unilateral strength and
balance.
Hyperextensions: Performed both as static holds and for repetitions, including traditional
and side-lying variations for comprehensive
spinal strength.
Pallof Presses: Using a band or cable to build
anti-rotational core stability.
Jefferson Curls: While not a typical mid-body
exercise, I include these for controlled spinal
mobility and hamstring lengthening. I never
use more than 50 lbs, do not bring this exercise to fatigue, and perform it in a slow, deliberate manner.
Sidebridges: Ultimate core and stability of the lateral side.
Dead Hangs: Great end of work out exercise to decompress the spine and increase mobility
to the shoulder while imporoving grip strength.
This training approach not only supports
muscular strength, tendon capacity, and bone
density, but it also contributes to overall
aesthetics. Through this series, I’ll explain how
to perform each exercise, their benefits, and
what a fit level looks like for both men and
women.
My Training Program
4 Days Per Week
Cycle Lower Body and Upper Body Days : 2
Days Each (some Mid Body Exercises are
done on either day), typically 3 sets per
exercise for 3 sets
Lower Body Workout: Typically working
between 2 or 3 exercises
Warm Up: Floor It, Move It, and the Banded Shoulder Work: See It Program
Single-Leg or Pistol Squats: One or the other
Split Squats:
Front/Goblet Squats:
Weighted Step-Ups:
Barbell or Power Squats: One or the other
Standing and Seated Calf Raises: One or the
other
Ball Leg Curls:
Nordic Leg Curls & Reverse Nordic Curls:
Copenhagen Planks:
Leg Extensions and Leg Curls Machines:
Inner/Outer Thigh Machines:
Leg Press Machine:
Single-Leg Romanian Deadlifts with
Dumbbells:
Upper Body Workout (including mid body
work) Typically working between 2 or 3
exercises
Warm Up: Floor It, Move It, and the Banded it
Shoulder Work
Pull-ups:
Dips:
Push-ups:
Dumbbell Curl-to-Shoulder-to-Press and Basic
Dumbbell Shoulder Presses
Dumbbell Rows:
Dumbbell Flat or Incline Press
Cable Pushdowns:
Varied Dumbbell or Barbell Curls:
Dumbbell Upright Rows or Lateral Raises:
Hyperextensions:
Dumbbell or Bar or Hex Bar Deadlifts:.
Romanian Deadlifts (RDLs) with Dumbbells:
Pallof Presses:
Mobility Day: A lot of motions but I include
light Jefferson Curls
Jefferson Curls: While not a typical mid-body
exercise, I include these for controlled spinal
mobility and hamstring lengthening. I never use more than 50 lbs, do not bring this exercise to fatigue, and perform it in a slow, deliberate manner.
Make MY CHALLENGE LIST"
"If you’re an avid gym-goer, try to
earn your spot on MY LIST. Meet or
exceed the standards for your age,
and you’ll place yourself among
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3 Tests Per Challenge
Functional Challenge
Dumbbell Challenge
and the
Functional Challenge-2026
Dumbbell Challenge-2026
Other Important Components to
Consider for My Training
Warm-Up Routine: See It Program
My warm-up typically consists of my core routine (Floor It), my simple Primary Motion Exercises (Build It), which include rotator cuff work, and some mobility work that also focuses on balance (Move It). This may include dynamic stretches, mobility drills, or activation exercises to prepare my body for the demands of the
workout ahead.
Progression Strategies
I typically perform three sets of each
exercise, going to a couple of repetitions shy of failure (known as reps in reserve) on the final set. My progression strategy
alternates between two approaches:
Progressive Overload: Gradually
increasing weight on one training day.
Volume Consistency: Keeping the
weight constant on the second training day to focus on volume and technique
For recovery during sets, I often
incorporate active recovery exercises.
These may include an alternative
movement that doesn’t interfere with the paired exercise or a balance exercise, mobility work, calf raises, or a rotator cuff stabilizing movement using bands. I do not waste time.
Exercise Substitutions
I occasionally substitute exercises with variations that use barbells, dumbbells, kettlebells, or cables and machines for variety while staying true to the overall blueprint of my program. This variety helps to keep the training engaging while
addressing the same movement
patterns.
Grip Strength Training
Grip strength is an essential component of overall strength, and I integrate exercises like farmer’s carries, dead
hangs, and wrist curls into my active
recovery. These exercises not only
improve grip strength but also
complement many of my upper and
lower body workouts.
Loaded Carries
Loaded carries are a staple in my
training. In addition to the suitcase carry, I also include variations such as farmer’s carries and overhead carries. These exercises enhance full-body stability, strength, and endurance.
Explosive Training (Plyometrics and Swings)
To develop power, I incorporate
explosive movements like box jumps,
mini jumps, and kettlebell swings at the end of my lower body training sessions. These exercises improve my ability to generate force quickly, benefiting overall
athletic performance.
Mobility for Lower Body
Mobility work for my lower body focuses on improving hip, ankle, and knee function. This includes dynamic stretches and mobility drills that enhance range of motion and stability, crucial for performing lower-body exercises safely
and effectively.
Recovery and Rest Days
I train four days a week, alternating
between upper body and lower body
sessions, with mid-body exercises
distributed across both days. On my non-training days, I prioritize additional cardio and mobility work, as well as parts of my It Program, to ensure I’m addressing every component of fitness while giving
my muscles adequate recovery time.
Training Frequency and Splits
My training format balances workload
across upper and lower body days while ensuring that I’m addressing all major muscle groups. This upper body and
lower body format balances workload
and ensures I’m addressing all major
muscle groups.
• Upper Body Days: Focus on pressing, pulling, and accessory movements for the chest, back, shoulders, biceps, and
triceps.
• Lower Body Days: Prioritize squats, deadlifts, single-leg movements, and calf
work
• Mid-Body Exercises: Integrated
across both sessions to target the core, spine stabilizers, and posterior chain.
My training week is split into upper body and lower body sessions, with mid-body exercises integrated across both. This upper and lower body format balances workload and ensures I’m addressing all major muscle groups. I train four days a
week, alternating between upper body and lower body days while splitting my mid-body exercises across the two sessions. For example, mid-body exercises like Pallof presses or Jefferson
curls might be included with my upper body routine one day and others like the Hex bar Deadlift or Romanian Deadlift paired with lower body exercises the next. While my preferred split involves upper body and lowe body four training
days, I also recommend alternative
splits, such as dividing the week into pull, push, and leg days over a 4-6 day a week training schedule. This flexibility ensures the program can adapt to different preferences or time constraints.
Unilateral vs. Bilateral Emphasis
I intentionally include a mix of unilateral and bilateral movements in my program. Unilateral exercises like split squats, step-ups, and single-leg Romanian deadlifts help to correct imbalances and improve stability. Bilateral movements like squats and deadlifts build overall strength and power. This combination ensures balanced strength development
across all planes of motion.