by Ross Whitley | May 2, 2025 | Home Workouts, Ross, Workouts
8-Week At-Home Muscle-Building Plan (5 Days/Week) Goal: Build lean muscle mass using bodyweight (and optional resistance)Equipment: Bodyweight (optional: resistance bands, dumbbells, pull-up bar) 🗓️ Weekly Schedule Day Focus Area Monday Upper Body (Push Focus)...
by Ross Whitley | Apr 30, 2025 | Cutting, Ross, Workouts
weekly cutting workout plan that combines three strength training days, two running days, plyometrics, and two rest days. The goal is to preserve muscle while promoting fat loss through resistance training, high-intensity cardio, and explosive movements. 🔁 Weekly...
by Ross Whitley | Apr 24, 2025 | Bulking, Ross, Workouts
Here’s a 6-week full-body mass building program designed to maximize muscle growth through progressive overload, compound movements, and adequate rest. You’ll be training 5 days a week, with two rest days (suggested: Wednesday and Sunday). Each workout targets the...
by Ross Whitley | Jun 30, 2022 | Bulking, Ross, Workouts
INTRO: This is a program for those that want to hit that goal of being able to Bench 225, Squat 315, and deadlift 405. This is why the program is called 2-3-4. We are going to be doing heavy lifts. This will be best paired with a bulk program which means you should be...
by Ross Whitley | May 11, 2022 | Blog, Ross, Uncategorized
15 Workouts Body Change 15 Workouts Body Change Day 1 Back & Core Day 2 Legs Day 3 Pump Day 4 Chest Day 5 Pump Day 6 Off Day Day 7 Off Day Day 8 Core ...
by Ross Whitley | May 3, 2022 | Bulking, Cutting, Ross, Workouts
INTRO: This strength and conditioning program is a high-volume, full-body routine that emphasizes barbell and bodyweight exercises, with a heavy focus on muscular endurance, functional strength, and metabolic conditioning. The weekly structure includes 5 to 6 training...
