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Edition #110 | This skillet cookie won't ruin your summer shred

Plus: The exact workout Jeff Nippard did during his 1-year transformation.

June 03, 2025

BROUGHT TO YOU BY

Welcome to The Weekly Rep, the official newsletter of fitness brought to you by the same team behind The Lift Box. Shout-out to the new readers this week! We now have 120,813 readers.

In today’s edition:

  • This protein ice cream is no joke, with 40 grams of protein in a single pint

  • The exact workout Jeff Nippard did during this 1-year transformation

  • This high-protein skillet cookie won’t ruin your summer shred

  • Don’t forget to check out the “Deals of the Month” at the bottom!

Let’s dive in 💥

IN THE NEWS 

WEEKLY WORKOUT

Jeff Nippard’s 1-Year Transformation Workout

Jeff Nippard’s 1-year body transformation has been getting a lot of media attention lately. If you’ve been keeping up and have found yourself wondering, “What exactly did he do to gain all that muscle?” you’re in luck. This week, Nippard released the exact workout he did, so you can follow along to make gains, too.

One Stick. Maximum Impact.

At Waterboy, we believe performance starts with what you put in your body, and our all-natural, high-performance WORKOUT HYDRATION mix delivers everything you need (and nothing you don’t).

Each Waterboy stick is packed with a potent 2,960mg of electrolytes — more than three times the competition. We’ve ditched the sugar, fillers, and artificial junk to bring you a clean, effective formula that’s:

  • All-natural

  • Gluten-free, dairy-free, and non-GMO

  • Vegan and keto-friendly

  • Fasting friendly

  • Made in the USA

  • Just 10 calories and 0g of sugar

Don’t believe the hype? Check the label. We don’t cut corners.

Salty. Subtle. Seriously Good.

Our flavors — like Strawberry Lemonade and Lemon Lime — are light, crisp, and refreshingly salty. Not into overly sweet drinks? Neither are we. Waterboy is hydration that tastes as clean as it performs.

THINGS TO…
…DO 💪

This rear delt variation that takes out your traps

If you struggle to hit those tricky rear delts without using your traps in the process, this super simple cable variation will help you keep all the tension in your shoulders — and of course, build those boulders.

…KNOW 💭

7 different ways to cook with cottage cheese

If you want to add more protein to pretty much any meal, cottage cheese is all the rage right now. From baked goods to veggie dips to even pizza crust, here are 7 different ways to incorporate this protein superhero ingredient.

…EAT 🍪

This protein-packed chocolate chip skillet cookie

Listen, just because you’re trying to get (and keep) that shredded summer physique doesn’t mean you suddenly lose your sweet tooth. To balance both, save this recipe for those late-night sugar cravings without ruining your macros.

BRAIN GAINS

8 expert-backed ways to take care of your brain

You take care of your body by eating right, hydrating, and exercising, but are you also putting in the work to take care of your brain? These easy 8 expert-backed ways make it easy to sprinkle in some brain gains throughout your day.

FITNESS FACTS

  • Fitness Fact of the Week — A study published in the Journal of Strength and Conditioning Research found that the conventional deadlift activates more muscles than almost any other exercise, targeting your glutes, hamstrings, core, lats, and traps — making them one of the most efficient full-body strength movements.

GYM LAUGHS
DEALS OF THE MONTH

Don’t miss out on the latest deals! Every month, we receive exclusive discounts for our subscribers from incredible fitness + wellness brands. Just by reading our newsletter (or being a subscriber of The Lift Box), you’ll receive every deal we have. New deals go live towards the end of every month.

Check them out!