Update 874: 18 New Workouts With New Exercises That Will Help to Hypertrophy Your Muscles in Full

New workouts!

This update brings 18 more advanced (level 3) workouts that include new exercises. These new exercises will stimulate growth in different regions of your muscles and help to hypertrophy them in full.

This is supported by research from Brazil, in which hypertrophy of the quads (vastus medialis and rectus femoris) was greated for subjects who varied exercises every 3 weeks than for subjects who used the same exercises for 12 weeks (Fonseca et al. 2014).

We’ve also updated the user interface (minor improvements). This update is live on Android and under review by Apple (should be out in 2-3 days). Cheers!


Fonseca RM, Roschel H, Tricoli V, de Souza EO, Wilson JM, Laurentino GC, Aihara AY, de Souza Leão AR, Ugrinowitsch C. Changes in exercises are more effective than in loading schemes to improve muscle strength. J Strength Cond Res. 2014 Nov;28(11):3085-92.