My Top Muscular Trainng 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. See below.

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 certificate from Chris recognizing your success.

An “I Am Fit” sticker as a badge of achievement.

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 that you can push through!     

Disclaimer: Only attempt the exercises and challenges in this program if you are in good health, have recently completed a PAR-Q (Physical Activity Readiness Questionnaire), and are already accustomed to these types of exercises. 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.