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STNDRD
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Everyone has one change that makes everything else easier. Find yours and start there. The rest will follow.
Set the STNDRD.
Everyone has one change that makes everything else easier. Find yours and start there. The rest will follow.
Set the STNDRD.
Everyone has one change that makes everything else easier. Find yours and start there. The rest will follow.
Set the STNDRD.
Everyone has one change that makes everything else easier. Find yours and start there. The rest will follow.
Set the STNDRD.
Everyone has one change that makes everything else easier. Find yours and start there. The rest will follow.
Set the STNDRD.
Everyone has one change that makes everything else easier. Find yours and start there. The rest will follow.
Set the STNDRD.
A shoulder session built around pressing, supersets, and a 100-rep finisher.
Shoulder Shredder:
A. Barbell Medium Grip Military Press
B1. Seated DB Arnold Press
B2. Seated DB Shoulder Press
B3. Standing DB Side Lateral Raises
C1. Chest Supported Incline DB Row
C2. Chest Supported Incline DB Rear Delt Fly
C3. Chest Supported DB Rear Delt Swings
D. Standing Side Lateral Raise Machine
This workout, along with a variety of other programs and lifts, is available inside the STNDRD app with built-in progressions designed to scale from beginner to intermediate and advanced lifters.
Set the STNDRD.
A shoulder session built around pressing, supersets, and a 100-rep finisher.
Shoulder Shredder:
A. Barbell Medium Grip Military Press
B1. Seated DB Arnold Press
B2. Seated DB Shoulder Press
B3. Standing DB Side Lateral Raises
C1. Chest Supported Incline DB Row
C2. Chest Supported Incline DB Rear Delt Fly
C3. Chest Supported DB Rear Delt Swings
D. Standing Side Lateral Raise Machine
This workout, along with a variety of other programs and lifts, is available inside the STNDRD app with built-in progressions designed to scale from beginner to intermediate and advanced lifters.
Set the STNDRD.
A shoulder session built around pressing, supersets, and a 100-rep finisher.
Shoulder Shredder:
A. Barbell Medium Grip Military Press
B1. Seated DB Arnold Press
B2. Seated DB Shoulder Press
B3. Standing DB Side Lateral Raises
C1. Chest Supported Incline DB Row
C2. Chest Supported Incline DB Rear Delt Fly
C3. Chest Supported DB Rear Delt Swings
D. Standing Side Lateral Raise Machine
This workout, along with a variety of other programs and lifts, is available inside the STNDRD app with built-in progressions designed to scale from beginner to intermediate and advanced lifters.
Set the STNDRD.
A shoulder session built around pressing, supersets, and a 100-rep finisher.
Shoulder Shredder:
A. Barbell Medium Grip Military Press
B1. Seated DB Arnold Press
B2. Seated DB Shoulder Press
B3. Standing DB Side Lateral Raises
C1. Chest Supported Incline DB Row
C2. Chest Supported Incline DB Rear Delt Fly
C3. Chest Supported DB Rear Delt Swings
D. Standing Side Lateral Raise Machine
This workout, along with a variety of other programs and lifts, is available inside the STNDRD app with built-in progressions designed to scale from beginner to intermediate and advanced lifters.
Set the STNDRD.
A shoulder session built around pressing, supersets, and a 100-rep finisher.
Shoulder Shredder:
A. Barbell Medium Grip Military Press
B1. Seated DB Arnold Press
B2. Seated DB Shoulder Press
B3. Standing DB Side Lateral Raises
C1. Chest Supported Incline DB Row
C2. Chest Supported Incline DB Rear Delt Fly
C3. Chest Supported DB Rear Delt Swings
D. Standing Side Lateral Raise Machine
This workout, along with a variety of other programs and lifts, is available inside the STNDRD app with built-in progressions designed to scale from beginner to intermediate and advanced lifters.
Set the STNDRD.
A shoulder session built around pressing, supersets, and a 100-rep finisher.
Shoulder Shredder:
A. Barbell Medium Grip Military Press
B1. Seated DB Arnold Press
B2. Seated DB Shoulder Press
B3. Standing DB Side Lateral Raises
C1. Chest Supported Incline DB Row
C2. Chest Supported Incline DB Rear Delt Fly
C3. Chest Supported DB Rear Delt Swings
D. Standing Side Lateral Raise Machine
This workout, along with a variety of other programs and lifts, is available inside the STNDRD app with built-in progressions designed to scale from beginner to intermediate and advanced lifters.
Set the STNDRD.
A shoulder session built around pressing, supersets, and a 100-rep finisher.
Shoulder Shredder:
A. Barbell Medium Grip Military Press
B1. Seated DB Arnold Press
B2. Seated DB Shoulder Press
B3. Standing DB Side Lateral Raises
C1. Chest Supported Incline DB Row
C2. Chest Supported Incline DB Rear Delt Fly
C3. Chest Supported DB Rear Delt Swings
D. Standing Side Lateral Raise Machine
This workout, along with a variety of other programs and lifts, is available inside the STNDRD app with built-in progressions designed to scale from beginner to intermediate and advanced lifters.
Set the STNDRD.
A shoulder session built around pressing, supersets, and a 100-rep finisher.
Shoulder Shredder:
A. Barbell Medium Grip Military Press
B1. Seated DB Arnold Press
B2. Seated DB Shoulder Press
B3. Standing DB Side Lateral Raises
C1. Chest Supported Incline DB Row
C2. Chest Supported Incline DB Rear Delt Fly
C3. Chest Supported DB Rear Delt Swings
D. Standing Side Lateral Raise Machine
This workout, along with a variety of other programs and lifts, is available inside the STNDRD app with built-in progressions designed to scale from beginner to intermediate and advanced lifters.
Set the STNDRD.
A shoulder session built around pressing, supersets, and a 100-rep finisher.
Shoulder Shredder:
A. Barbell Medium Grip Military Press
B1. Seated DB Arnold Press
B2. Seated DB Shoulder Press
B3. Standing DB Side Lateral Raises
C1. Chest Supported Incline DB Row
C2. Chest Supported Incline DB Rear Delt Fly
C3. Chest Supported DB Rear Delt Swings
D. Standing Side Lateral Raise Machine
This workout, along with a variety of other programs and lifts, is available inside the STNDRD app with built-in progressions designed to scale from beginner to intermediate and advanced lifters.
Set the STNDRD.
A shoulder session built around pressing, supersets, and a 100-rep finisher.
Shoulder Shredder:
A. Barbell Medium Grip Military Press
B1. Seated DB Arnold Press
B2. Seated DB Shoulder Press
B3. Standing DB Side Lateral Raises
C1. Chest Supported Incline DB Row
C2. Chest Supported Incline DB Rear Delt Fly
C3. Chest Supported DB Rear Delt Swings
D. Standing Side Lateral Raise Machine
This workout, along with a variety of other programs and lifts, is available inside the STNDRD app with built-in progressions designed to scale from beginner to intermediate and advanced lifters.
Set the STNDRD.
A shoulder session built around pressing, supersets, and a 100-rep finisher.
Shoulder Shredder:
A. Barbell Medium Grip Military Press
B1. Seated DB Arnold Press
B2. Seated DB Shoulder Press
B3. Standing DB Side Lateral Raises
C1. Chest Supported Incline DB Row
C2. Chest Supported Incline DB Rear Delt Fly
C3. Chest Supported DB Rear Delt Swings
D. Standing Side Lateral Raise Machine
This workout, along with a variety of other programs and lifts, is available inside the STNDRD app with built-in progressions designed to scale from beginner to intermediate and advanced lifters.
Set the STNDRD.
Structured programs for every level. On-demand sessions for every schedule. Nutrition tracking with over 10 million foods. A global leaderboard, badge system, and a community feed where real members share real progress every single day.
Everything you need to train, track what matters, and stay consistent to see results.
All of it for $9.99 a month - and your first 7 days are free.
Structured programs for every level. On-demand sessions for every schedule. Nutrition tracking with over 10 million foods. A global leaderboard, badge system, and a community feed where real members share real progress every single day.
Everything you need to train, track what matters, and stay consistent to see results.
All of it for $9.99 a month - and your first 7 days are free.
Structured programs for every level. On-demand sessions for every schedule. Nutrition tracking with over 10 million foods. A global leaderboard, badge system, and a community feed where real members share real progress every single day.
Everything you need to train, track what matters, and stay consistent to see results.
All of it for $9.99 a month - and your first 7 days are free.
Structured programs for every level. On-demand sessions for every schedule. Nutrition tracking with over 10 million foods. A global leaderboard, badge system, and a community feed where real members share real progress every single day.
Everything you need to train, track what matters, and stay consistent to see results.
All of it for $9.99 a month - and your first 7 days are free.
Structured programs for every level. On-demand sessions for every schedule. Nutrition tracking with over 10 million foods. A global leaderboard, badge system, and a community feed where real members share real progress every single day.
Everything you need to train, track what matters, and stay consistent to see results.
All of it for $9.99 a month - and your first 7 days are free.
Structured programs for every level. On-demand sessions for every schedule. Nutrition tracking with over 10 million foods. A global leaderboard, badge system, and a community feed where real members share real progress every single day.
Everything you need to train, track what matters, and stay consistent to see results.
All of it for $9.99 a month - and your first 7 days are free.
Most people think carbing up means eating everything in sight the night before. That is not carb loading. That is just overeating.
Set the STNDRD.
Most people think carbing up means eating everything in sight the night before. That is not carb loading. That is just overeating.
Set the STNDRD.
Most people think carbing up means eating everything in sight the night before. That is not carb loading. That is just overeating.
Set the STNDRD.
Most people think carbing up means eating everything in sight the night before. That is not carb loading. That is just overeating.
Set the STNDRD.
Most people think carbing up means eating everything in sight the night before. That is not carb loading. That is just overeating.
Set the STNDRD.
Most people think carbing up means eating everything in sight the night before. That is not carb loading. That is just overeating.
Set the STNDRD.
A shoulder session built around pressing, upright rows, and a 10-set lateral raise finisher.
Boulder Shoulders
A1. Hammer Strength Seated Shoulder Press
B1. Straight Bar Wide Cable Upright Row
C1. Lying Incline DB Lateral Raise
C2. Standing DB Side Lateral Raises
D1. Seated Rear Delt Flys
E1. Standing Side Lateral Raise Machine
This workout, along with a variety of other programs and lifts, is available inside the STNDRD app with built-in progressions designed to scale from beginner to intermediate and advanced lifters.
Set the STNDRD.
A shoulder session built around pressing, upright rows, and a 10-set lateral raise finisher.
Boulder Shoulders
A1. Hammer Strength Seated Shoulder Press
B1. Straight Bar Wide Cable Upright Row
C1. Lying Incline DB Lateral Raise
C2. Standing DB Side Lateral Raises
D1. Seated Rear Delt Flys
E1. Standing Side Lateral Raise Machine
This workout, along with a variety of other programs and lifts, is available inside the STNDRD app with built-in progressions designed to scale from beginner to intermediate and advanced lifters.
Set the STNDRD.
A shoulder session built around pressing, upright rows, and a 10-set lateral raise finisher.
Boulder Shoulders
A1. Hammer Strength Seated Shoulder Press
B1. Straight Bar Wide Cable Upright Row
C1. Lying Incline DB Lateral Raise
C2. Standing DB Side Lateral Raises
D1. Seated Rear Delt Flys
E1. Standing Side Lateral Raise Machine
This workout, along with a variety of other programs and lifts, is available inside the STNDRD app with built-in progressions designed to scale from beginner to intermediate and advanced lifters.
Set the STNDRD.
A shoulder session built around pressing, upright rows, and a 10-set lateral raise finisher.
Boulder Shoulders
A1. Hammer Strength Seated Shoulder Press
B1. Straight Bar Wide Cable Upright Row
C1. Lying Incline DB Lateral Raise
C2. Standing DB Side Lateral Raises
D1. Seated Rear Delt Flys
E1. Standing Side Lateral Raise Machine
This workout, along with a variety of other programs and lifts, is available inside the STNDRD app with built-in progressions designed to scale from beginner to intermediate and advanced lifters.
Set the STNDRD.
A shoulder session built around pressing, upright rows, and a 10-set lateral raise finisher.
Boulder Shoulders
A1. Hammer Strength Seated Shoulder Press
B1. Straight Bar Wide Cable Upright Row
C1. Lying Incline DB Lateral Raise
C2. Standing DB Side Lateral Raises
D1. Seated Rear Delt Flys
E1. Standing Side Lateral Raise Machine
This workout, along with a variety of other programs and lifts, is available inside the STNDRD app with built-in progressions designed to scale from beginner to intermediate and advanced lifters.
Set the STNDRD.
A shoulder session built around pressing, upright rows, and a 10-set lateral raise finisher.
Boulder Shoulders
A1. Hammer Strength Seated Shoulder Press
B1. Straight Bar Wide Cable Upright Row
C1. Lying Incline DB Lateral Raise
C2. Standing DB Side Lateral Raises
D1. Seated Rear Delt Flys
E1. Standing Side Lateral Raise Machine
This workout, along with a variety of other programs and lifts, is available inside the STNDRD app with built-in progressions designed to scale from beginner to intermediate and advanced lifters.
Set the STNDRD.
A shoulder session built around pressing, upright rows, and a 10-set lateral raise finisher.
Boulder Shoulders
A1. Hammer Strength Seated Shoulder Press
B1. Straight Bar Wide Cable Upright Row
C1. Lying Incline DB Lateral Raise
C2. Standing DB Side Lateral Raises
D1. Seated Rear Delt Flys
E1. Standing Side Lateral Raise Machine
This workout, along with a variety of other programs and lifts, is available inside the STNDRD app with built-in progressions designed to scale from beginner to intermediate and advanced lifters.
Set the STNDRD.
A shoulder session built around pressing, upright rows, and a 10-set lateral raise finisher.
Boulder Shoulders
A1. Hammer Strength Seated Shoulder Press
B1. Straight Bar Wide Cable Upright Row
C1. Lying Incline DB Lateral Raise
C2. Standing DB Side Lateral Raises
D1. Seated Rear Delt Flys
E1. Standing Side Lateral Raise Machine
This workout, along with a variety of other programs and lifts, is available inside the STNDRD app with built-in progressions designed to scale from beginner to intermediate and advanced lifters.
Set the STNDRD.
A shoulder session built around pressing, upright rows, and a 10-set lateral raise finisher.
Boulder Shoulders
A1. Hammer Strength Seated Shoulder Press
B1. Straight Bar Wide Cable Upright Row
C1. Lying Incline DB Lateral Raise
C2. Standing DB Side Lateral Raises
D1. Seated Rear Delt Flys
E1. Standing Side Lateral Raise Machine
This workout, along with a variety of other programs and lifts, is available inside the STNDRD app with built-in progressions designed to scale from beginner to intermediate and advanced lifters.
Set the STNDRD.
Confidence = Evidence ÷ Doubt
Confidence isn’t a feeling you summon. It’s a ratio. Every time you do the hard thing, you add to the evidence. Every time you avoid it, doubt grows. You don’t think your way to a better number. You act your way there. Stack enough proof and doubt runs out of room.
A chest session built for anywhere. Dumbbells, a bench, and your bodyweight.
Barebones Chest
• A1. Incline Pronated DB Chest Fly
• A2. Incline Pronated DB Bench Press
• A3. Push Ups
• B. Flat Pronated DB Bench Press
This workout, along with a variety of other programs and lifts, is available inside the STNDRD app with built-in progressions designed to scale from beginner to intermediate and advanced lifters.
Set the STNDRD.
The version of you six months from now is built by the choices you make this week.
Start here.
The version of you six months from now is built by the choices you make this week.
Start here.
The version of you six months from now is built by the choices you make this week.
Start here.
The version of you six months from now is built by the choices you make this week.
Start here.
The version of you six months from now is built by the choices you make this week.
Start here.
Every setback feels permanent in the moment. None of them are.
The difference between people who quit and people who build is the time between the fall and the next rep.
Shorten the recovery. Keep showing up.
Set the STNDRD.
Every setback feels permanent in the moment. None of them are.
The difference between people who quit and people who build is the time between the fall and the next rep.
Shorten the recovery. Keep showing up.
Set the STNDRD.
Every setback feels permanent in the moment. None of them are.
The difference between people who quit and people who build is the time between the fall and the next rep.
Shorten the recovery. Keep showing up.
Set the STNDRD.
Every setback feels permanent in the moment. None of them are.
The difference between people who quit and people who build is the time between the fall and the next rep.
Shorten the recovery. Keep showing up.
Set the STNDRD.
Every setback feels permanent in the moment. None of them are.
The difference between people who quit and people who build is the time between the fall and the next rep.
Shorten the recovery. Keep showing up.
Set the STNDRD.
Every setback feels permanent in the moment. None of them are.
The difference between people who quit and people who build is the time between the fall and the next rep.
Shorten the recovery. Keep showing up.
Set the STNDRD.
Every setback feels permanent in the moment. None of them are.
The difference between people who quit and people who build is the time between the fall and the next rep.
Shorten the recovery. Keep showing up.
Set the STNDRD.
A lower body session built around heavy compounds, posterior chain work, and a calf finisher.
Lower Body Blitz
A1. Safety Bar Squat
B1. Barbell RDL
C1. Leg Press Medium Stance
D1. Standing Calf Raise Machine Medium Stance
This workout, along with a variety of other programs and lifts, is available inside the STNDRD app with built-in progressions designed to scale from beginner to intermediate and advanced lifters.
Set the STNDRD.
A lower body session built around heavy compounds, posterior chain work, and a calf finisher.
Lower Body Blitz
A1. Safety Bar Squat
B1. Barbell RDL
C1. Leg Press Medium Stance
D1. Standing Calf Raise Machine Medium Stance
This workout, along with a variety of other programs and lifts, is available inside the STNDRD app with built-in progressions designed to scale from beginner to intermediate and advanced lifters.
Set the STNDRD.
A lower body session built around heavy compounds, posterior chain work, and a calf finisher.
Lower Body Blitz
A1. Safety Bar Squat
B1. Barbell RDL
C1. Leg Press Medium Stance
D1. Standing Calf Raise Machine Medium Stance
This workout, along with a variety of other programs and lifts, is available inside the STNDRD app with built-in progressions designed to scale from beginner to intermediate and advanced lifters.
Set the STNDRD.
A lower body session built around heavy compounds, posterior chain work, and a calf finisher.
Lower Body Blitz
A1. Safety Bar Squat
B1. Barbell RDL
C1. Leg Press Medium Stance
D1. Standing Calf Raise Machine Medium Stance
This workout, along with a variety of other programs and lifts, is available inside the STNDRD app with built-in progressions designed to scale from beginner to intermediate and advanced lifters.
Set the STNDRD.
A lower body session built around heavy compounds, posterior chain work, and a calf finisher.
Lower Body Blitz
A1. Safety Bar Squat
B1. Barbell RDL
C1. Leg Press Medium Stance
D1. Standing Calf Raise Machine Medium Stance
This workout, along with a variety of other programs and lifts, is available inside the STNDRD app with built-in progressions designed to scale from beginner to intermediate and advanced lifters.
Set the STNDRD.
A lower body session built around heavy compounds, posterior chain work, and a calf finisher.
Lower Body Blitz
A1. Safety Bar Squat
B1. Barbell RDL
C1. Leg Press Medium Stance
D1. Standing Calf Raise Machine Medium Stance
This workout, along with a variety of other programs and lifts, is available inside the STNDRD app with built-in progressions designed to scale from beginner to intermediate and advanced lifters.
Set the STNDRD.
A lower body session built around heavy compounds, posterior chain work, and a calf finisher.
Lower Body Blitz
A1. Safety Bar Squat
B1. Barbell RDL
C1. Leg Press Medium Stance
D1. Standing Calf Raise Machine Medium Stance
This workout, along with a variety of other programs and lifts, is available inside the STNDRD app with built-in progressions designed to scale from beginner to intermediate and advanced lifters.
Set the STNDRD.
Discipline is a muscle. It can get stronger the more you use it.
Set the STNDRD.
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The Instagram Story Viewer is an easy tool that lets you secretly watch and save Instagram stories, videos, photos, or IGTV. With this service, you can download content and enjoy it offline whenever you like. If you find something interesting on Instagram that you’d like to check out later or want to view stories while staying anonymous, our Viewer is perfect for you. Anonstories offers an excellent solution for keeping your identity hidden. Instagram first launched the Stories feature in August 2023, which was quickly adopted by other platforms due to its engaging, time-sensitive format. Stories let users share quick updates, whether photos, videos, or selfies, enhanced with text, emojis, or filters, and are visible for only 24 hours. This limited time frame creates high engagement compared to regular posts. In today’s world, Stories are one of the most popular ways to connect and communicate on social media. However, when you view a Story, the creator can see your name in their viewer list, which may be a privacy concern. What if you wish to browse Stories without being noticed? Here’s where Anonstories becomes useful. It allows you to watch public Instagram content without revealing your identity. Simply enter the username of the profile you’re curious about, and the tool will display their latest Stories. Features of Anonstories Viewer: - Anonymous Browsing: Watch Stories without showing up on the viewer list. - No Account Needed: View public content without signing up for an Instagram account. - Content Download: Save any Stories content directly to your device for offline use. - View Highlights: Access Instagram Highlights, even beyond the 24-hour window. - Repost Monitoring: Track the reposts or engagement levels on Stories for personal profiles. Limitations: - This tool works only with public accounts; private accounts remain inaccessible. Benefits: - Privacy-Friendly: Watch any Instagram content without being noticed. - Simple and Easy: No app installation or registration required. - Exclusive Tools: Download and manage content in ways Instagram doesn’t offer.
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