The Fittest

build strength, power and earth-conquering dominance.
VIRILITY, STRENGTH, DOMINANCE
VIRILITY, STRENGTH, DOMINANCE
VIRILITY, STRENGTH, DOMINANCE
VIRILITY, STRENGTH, DOMINANCE
VIRILITY, STRENGTH, DOMINANCE

Comfort is not good for the organism.

Your biology, psychology, and physiology require struggle to express their most dominant form. We're here to help you define, prioritize, execute, and dominate that struggle to become The Fittest version of you. Our programming has 3 tiers:

Level 1
Prioritize: You're new (ish) to this. You prioritize consistent execution.

Level 2
Execute: You've built the habits. You're ready to execute at a higher level.

Level 3
Dominate: You're an alpha organism. You model, teach, and preach to improve the lives of your tribe.

read the program notes

We work hard every day (sometimes twice a day)... at least once on rest days.

JOIN US. FOLLOW THE WEEK BY WEEK WORKOUT TABLE BELOW

MONDAY

Lower Body
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STRENGTH TRAINING

Deadlift

6x2+2(2 from dead stop + 2 touch and go)

Work to Max

Rest 2:30 min b/t

Narrow Stance Low Bar Back Squat

4x5

Rest 2 min b/t

Sumo Deadlift

4x8

Rest 2 min b/t

GHR

4x6

Rest 2min b/t

A) Hip Extension

4x30

B) Sit Up

4x35

Rest 1 min between

LEVEL 1

Sprint Each Round for Time – 5 Rounds

12/9 Cal Air Bike

15 Air Squat

Rest 3:00

LEVEL 2

Sprint Each Round for Time - 5 Rounds

15/10 Cal Air Bike

20 Air Squat

Rest 3:00

LEVEL 3

Sprint Each Round for Time – 5 Rounds

15/10 Cal Air Bike

25 Air Squat

Rest 3:00

Download MONDAY

TUESDAY

Upper Body
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STRENGTH TRAINING

A) Strict Supinated Pull-ups

7x4

B) Bench Press

7x4

Rest 1 min b/t each

Superset

A) Dumbbell Push Press

4x8

B) Dumbbell Bent Over Row

4x8

Rest 1 min b/t each

Superset

A) Dumbbell Front Raise

3x10

B) Dumbbell Hammer Curl

3x10

C) Dumbbell Skull Crusher

3x10

Rest 2 min b/t giant sets

LEVEL 1

8 Rounds – Each for reps

Tabata Style - :20 Work / :10 Rest

Max effort Burpee Jumping Pull-Up

LEVEL 2

8 Rounds – Each for reps

Tabata Style - :20 Work / :10 Rest

Max effort Burpee Pull-Up

LEVEL 3

10 Rounds – Each for reps

Tabata Style - :20 Work / :10 Rest

Max effort Burpee Pull-Up

Download TUESDAY

WEDNESDAY

Metabolic Conditioning
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Metabolic Conditioning

LEVEL 1

4 Rounds For Quality

50 Jump Rope Single Unders

2:00 of Practice Jump Rope Double Unders

25 Sit-Ups

LEVEL 2

4 Rounds For Quality

60 Jump Rope Single Unders

20 Jump Rope Double Unders

25 Sit-Ups

LEVEL 3

4 Rounds For Quality

60 Jump Rope Single Unders

25 Jump Rope Double Unders

25 Sit-Ups

Download WEDNESDAY

THURSDAY

Lower Body
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STRENGTH TRAINING

Back Squat

5x3 @22X0 Tempo

Rest 2 min b/t

Wide Grip Romanian Deadlift

5x6

Rest 2 min b/t

Superset

A) A) Bulgarian Split Squat – 4x5 (each leg)

B) Good Morning – 4x10

Rest 1 min b/t

Superset

A) Single Arm Suitcase DL – 3x5 (each)

B) Goblet Squat – 3x10

C) L-Sit - 3xMax Effort

Rest 2 min b/t giant sets

LEVEL 1

6 Rounds

15 Med Ball Squats @20/14

10 DL @135/95

LEVEL 2

6 Rounds

15 Med Ball Squats @20/14

10 DL @155/105

LEVEL 3

6 Rounds

15 Med Ball Squats @20/14

10 DL @155/105

Download THURSDAY

FRIDAY

Upper Body
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STRENGTH TRAINING

Strict Press

5,3,1,1,3,5

Rest 2 min b/t

Pull-Up Negatives

4x3 @32X0 tempo

Rest 2 Min b/t

Alt DB Bench Press

3x10(5 per side)

Rest 2 Min b/t

Supinated Bent Over Row

3x8

Rest 2 Min b/t

Superset

A) DB Lateral Raise 3x8

B) DB Preacher Curl – 3x8

C) DB Tricep Kickback – 3x8

Rest 2 Min b/t Giant sets

LEVEL 1

7 Rounds

50’ KB Farmer Carry @44/26s

9 KB Push-up

Rest :30

LEVEL 2

7 Rounds

50’ KB Farmer Carry @53/35s

12 KB Push-up

Rest :30

LEVEL 3

7 Rounds

50’ KB Farmer Carry @70/53s

15 KB Push-up

Rest :30

Download FRIDAY

SATURDAY

Metabolic Conditioning
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Strength

10 Min EMOM

Power Cleans

5 the 1st min, then 4 the next, then 3, then 2, then 1 for the remaining minutes - increase load every minute

LEVEL 1

4 Rounds – Each for Reps

2:00 to complete - 400m Run

Max reps Front Squat @95/65 w/ remaining time

Rest 4:00

LEVEL 2

4 Rounds – Each for Reps

2:00 to complete - 400m Run

Max reps Front Squat @115/75 w/ remaining time

Rest 4:00

LEVEL 3

4 Rounds – Each for Reps

2:00 to complete - 400m Run

Max reps Front Squat @135/95 w/ remaining time

Rest 4:00

Download SATURDAY

SUNDAY

Active Recovery
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ACTIVE RECOVERY

30 min Hill/incline Walk w/ weight vest - Outside is optimal

LEVEL 1

LEVEL 2

LEVEL 3

Download SUNDAY

"Since our inception, the noble cast of our ancestors was the barbarian class. In the modern world, the noble cast is popularly defined as those with money and/or possessions of commerce. When I shake the manicured hand of a modern man and feel how smooth, soft and limp it is... it reveals a core character attribute. Suffice it to say, if the zombie apocalypse rears its head, I do not want this man in my tribe.

Grip strength is more than just health, longevity and respect... it is an ancestral indicator of true nobility... you can't fake it... you can't buy it... it can only be earned. How we look is an outward expression of what we believe."

LIVER KING
Notes and goals
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The program is structured in 12 week intervals. There is no need to start on week 1, we have designed the program so that anyone can jump in at any week. This will keep you up to date. However, if you wish you may check our archives for previous weeks.

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Aim to increase your weight each week. Use the tables to track and ensure you're making progress. There is a download tab at the bottom of each day.

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A-B-C work should be done consecutively as in perform A movement, then move to B, then to C… then repeat if the program specifies multiple sets.

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Any exercise where a percentage is specified should be done with as much weight as possible to complete rep range WITH PERFECT FORM.

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Rest periods are a suggested MINIMUM. Listen to your body, if you need more time, take it.

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Touch and Go (TnG) - No pausing between reps.

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Rest Day – What's that?

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PR – Personal Record. Heaviest weight, highest number of reps, or fastest time attained at completing a specific workout.

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185/125 or 12/9- When you see 2 numbers like this, it is specifying the prescribed weight, calories or distance for males/females. Again, know your body and your limits. If you need to lower the weight, there is no shame in that.

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GHD/GHR– Glute-Hamstring Developer / Glute-Hamstring Raise. If you still don’t know what that is, do a quick Google search. Your posterior chain will thank you.

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Ass to Grass/Ground (ATG) – Literally… if you were squatting outside the blades of grass would softly kiss your cheeks… AKA as low as you can go. 

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AMRAP – As Many Repetitions/Rounds As Possible. Typically in a specified timeframe

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EMOM - Every Minute On The Minute. On a running clock perform the prescribed exercise at 0:00 then rest until 1:00. At 1:00 perform exercise then rest until 2:00 etc. The goal is to complete the prescribed movement within the minute and ideally have time left over to prepare for the next minute.

Workout Archives

Integrate our past workouts into your weekly regime.

what is to become of our legacy in a world of less?

The Solution is to recreate our ancestral environment (nourishment, struggle, sleep, sunshine, etc). It’s time we honor our ancestors by putting back in what the modern world left out… to reclaim the fittest (strong, lean and healthy) version of ourselves.