Free Program

Cracking the Shell

The free 5-day beginner program. Step inside. No excuses.

Five days. Every exercise open. Start today.

Day 1 — Full Body Wake-Up

Full Body

Beginner

Get the blood moving. Machines and bodyweight only — learn the movements before you load them.

Day 2 — Legs & Core

Lower Body

Beginner

The foundation. Nobody's built on toothpicks.

Day 3 — Push (Chest, Shoulders, Triceps)

Push

Beginner

Everything that pushes. Keep the weight honest — form first.

Day 4 — Pull (Back & Biceps)

Pull

Beginner

A thick back changes your whole silhouette. Pull with intent.

Day 5 — Conditioning & Carry-Out

Conditioning

Beginner

Finish the week strong. This is where discipline gets built.

Members Only

Individual Workouts

Target what's lagging. Light, medium, and heavy versions of every body part — new drops added for members every week.

Blow Up Your Arms — Light

Arms

Light

High-rep pump work. Great as a second session or recovery day.

Exercise	Sets	Reps
Dumbbell Curl	3	15
Triceps Rope Pushdown	3	15

Members only — 3 more exercises

Choose Your Rank

Blow Up Your Arms — Heavy

Arms

Heavy

Strip sets and heavy negatives. Dom's own arm-day structure.

Exercise	Sets	Reps
Barbell Curl	4	6–8
Close-Grip Bench Press	4	6–8

Members only — 3 more exercises

Choose Your Rank

Upper Pec Builder — Medium

Chest

Medium

For lagging upper pecs — incline-first ordering, strip sets to finish.

Exercise	Sets	Reps
Incline Barbell Press	4	8–10
Incline Dumbbell Fly	3	12

Members only — 3 more exercises

Choose Your Rank

Complete Shoulders — Front, Side & Rear

Shoulders

Medium

The whole shoulder — front delts, side caps, and the rear delts everybody skips.

Exercise	Sets	Reps
Seated Dumbbell Press	4	10
Lateral Raise	4	12

Members only — 3 more exercises

Choose Your Rank

Prison-Yard Back — Heavy

Back

Heavy

Built for time efficiency: pull, set, next man in. Dom's prison routine, adapted.

Exercise	Sets	Reps
Deadlift	4	5
Weighted Pull-Up	4	6–8

Members only — 3 more exercises

Choose Your Rank

Foundation Legs — Medium

Legs

Medium

Quads, hamstrings, calves. The rank is earned from the ground up.

Exercise	Sets	Reps
Barbell Back Squat	4	8
Romanian Deadlift	3	10

Members only — 3 more exercises

Choose Your Rank

Every membership starts with a 90-day commitment. See the ranks →