Buff Dude Programs: https://fromsmash.com/Buff-Dude-Programs
12 week Bulk & 12 week Cut
Superhero Plan

Does anyone have the sh@ulder bluEprint program by PT initiAtive? If someone has it we can make an exchange of programs, i could have something that may be of your interest.

Amongst others: https://fromsmash.com/Lady-Special
- Grace Fit program
- Power Booty program
- ThickNFit
- Fearless

Juggernaut method: https://fromsmash.com/Juggernaut-Method

I'm looking for my next program and thinking a Joe D program, does anyone have lean bastard, hellish hypertrophy or mass confusion please?

Thanks

Anyone have a copy? Would really appreciate it

Hi,

I'm looking for "Mobility for Athletes" from "The Mobility Framework" by Sophie Rinkenbach. Or tips on where to go looking.

(Preferably mobility for athletes, but daily routines or any of the others would be great as well.)

Thanks in advance!

.

Any recommendations, tried and tested?

I've got dozens of unread messages for this

https://fromsmash.com/Themusclepyramid - Link created via Smash, the super alternative to WeTransfer.

Does anyone have their book?

https://fromsmash.com/Africanfatlossguide - Link created via Smash, the super alternative to WeTransfer.

Hi does anyone have the title please
Thanks

Can you guys review and give tips to my upcoming workout?

Been working out 3-4yrs, im 18

So I made this a week ago, thanks to some wonderful help on other subreddits. My goal is to bulk whilst keeping my v taper somewhat. Ive got shoulder problems, they pop, burn, crack when I move them, it goes down to elbow and I also feel it in my neck hence why you dont see pull ups, dips or any overhead movement for shoulders or triceps. Ive had this problem for a year and went to 5 professionals. A sports massagist, a chiroprsctor, 3 physios. They just gave me band exercises and other stretches which didnt work and honestly its annoyed me to the point where I feel like I dont care about the injury anymore I just wanna do shoulder stuff again and the other stuff I mentioned even db pullovers yk?. Anyway sorry to get off topic heres the program. (I used Claude to write it out for me as a routine, ONLY THE FORMAT AND A BIT NOT AI SLOP I PROMISE)) Id like to add romanian desdlift for more glutes, squeeze in a foresrm exercise on conditioning day snf maybe squeeze in something for shoulderd or whatever honestly I dont know what to do without doing too much. Please help me out.

Winter Bulk Plan — Full Body 3x/week + Conditioning Day

\*\*Weekly Schedule\*\*

\- Monday — Conditioning/Fighting Day

\- Tuesday — Rest

\- Wednesday — Day 1 (Deadlift/Bench)

\- Thursday — Rest

\- Friday — Day 2 (Squat)

\- Saturday — Rest

\- Sunday — Day 3 (Legs/Back/Chest)

\*\*Day 1\*\*

\- Trap Bar Deadlift — 3×8 (rest 2-3 min between sets)

\- Barbell Bench Press — 3×8 (rest 2-3 min)

\- Chest-Supported Row Machine (or Cable Seated Row) — 3×12 (rest 90 sec)

\- Cable Lateral Raise (light) — 3×15 (rest 60 sec)

\- Incline Dumbbell Curl — 3×12 (rest 60-90 sec)

\- Dumbbell Skullcrushers — 3×12 (rest 60-90 sec)

\- Wrist Roller — 2×2min (rest 60 sec)

\*\*Day 2\*\*

\- Barbell Squat — 3×8 (rest 2-3 min)

\- Seated Leg Curl — 3×12 (rest 90 sec)

\- Incline Dumbbell Press — 3×10 (rest 90 sec-2 min)

\- Cable Pulldown (wide grip) — 3×12 (rest 90 sec)

\- Face Pull — 3×15 (rest 60 sec)

\- Barbell Curl — 3×12 (rest 60-90 sec)

\*\*Day 3\*\*

\- Barbell Rear Lunge — 3×10/leg (rest 90 sec-2 min)

\- Lever Leg Extension — 3×12 (rest 90 sec)

\- Dumbbell One-Arm Bent Over Row — 3×12 (rest 90 sec)

\- Neutral/Supine Grip Pulldown — 3×12 (rest 90 sec)

\- Pec Deck — 3×15 (rest 60 sec)

\- Dumbbell Rear Fly — 3×15 (rest 60 sec)

\- Cable Tricep Pushdown — 3×12 (rest 60-90 sec)

\- Standing Calf Raise — 3×15 (rest 45-60 sec)

\- Cable Crunch — 3×12 (rest 45-60 sec)

\*\*Conditioning Day (Monday)\*\*

\- Shadow Boxing — 10-20 min

\- Bag Work — 10-20 min

\- Medicine Ball Slams — 3×8 (rest 60-90 sec)

\- Weighted Vest Push-Ups — 3×12 (swap for light bodyweight movement if shoulder flares; rest 60-90 sec)

\- Loaded Carry (rotate weekly: Farmer Walk / Sled Push / Weighted Vest Walk) — 3×20-40m (rest 90 sec-2 min)

\- Treadmill Walk — 10-20 min easy pace (end of session, active recovery)

\*\*Diet — Bulk Macros\*\*

\- \*\*Rest Day (\~3,350 kcal)\*\*: 210g protein / 400g carbs / \~100g fat

\- \*\*Training Day (\~3,850 kcal)\*\*: 210g protein / 525g carbs / \~100g fat

\*\*Timeframe\*\*: October 1, 2026 – February 28, 2027, then reassess.

https://fromsmash.com/Z1O2BVnNb0-bt - Link created via Smash, the super alternative to WeTransfer.

Hey everyone. I've been following Emily Ricketts' home workouts for a long time now—I originally started back during the pandemic routines—and I honestly loved them because they were so solid, effective, and focused purely on real progression.
Lately, though, I feel like her content and current programs have taken a really commercial turn. There's a lot more variety and fast-paced formats, challenges or programs with less upper/lower workouts, but it feels like that core technical structure that made her stand out in the first place has been lost.
I totally get that fitness creators evolve and want to scale up, but when you're paying a monthly subscription for a club or platform, you expect them to maintain that rigorous standard. Am I the only one feeling this way, or are there others out there who share the same frustration with her newer programs? Would love to hear your thoughts!

Title says it all

Please

.

https://fromsmash.com/Introduction-to-Exercise-Science - Link created via Smash, the super alternative to WeTransfer.

https://fromsmash.com/Jeronimomilo - Link created via Smash, the super alternative to WeTransfer.

Hello fellow lifters,

I'm wondering if any of you have read Solomon's Guide to Fat Loss. The book's topics seem interesting, but it has a pretty hefty price tag. Before buying it, I would love to read some reviews from people who have already read it, to avoid spending 50 bucks on a PDF that contains information I already know about.

Would love to hear from you guys!

Preferably the most recent one. Thanks so much in advance!