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Edition #25 | The Best Way to Recover, According to a Pro

Plus: a Navy SEAL's workout routine, the best workout split for muscle growth, and more.

Good morning and welcome to The Weekly Rep, the official newsletter of fitness. Shoutout to the 508 new readers this week! We now have 11,363 readers.

In today’s edition:

  • Jocko’s workout routine + invaluable advice

  • The best workout split for muscle growth

  • Recover faster with 3 key pieces of advice from a marathoner

  • 5 reasons you should wear a fitness tracker

  • Fitness brands are entering the mixed reality space

Let’s dive in 💥 


The Ultimate Strength Training Routine

When you first began lifting, you likely scoured the Internet for the perfect strength training routine. And it’s likely you haven’t deviated from that routine, or the one you’re using now, in quite a long time. But as many personal trainers will tell you, it’s important to switch up your routine every so often.

This push-pull-legs routine from Jeff Nippard is simply one of the best free programs we’ve ever come across. So whether you’re an intermediate or a seasoned pro, this routine will challenge you and build muscle quickly!

A Challenging 10-Minute Ab Workout

Your core is one of the fundamental muscle groups to make sure you’re training regularly. Why? Because training the core:

  • Supports your strength training

  • Improves balance and stability

  • Reduces and prevents pain

  • Boosts your power

…And more. Check out this demanding 10-minute ab workout from Pamela Reif and look to train your core 2-3 times a week to reap the benefits.

Jocko’s Workout Routine

Jocko Willink is a retired Navy SEAL officer, author of several influential books, host of the Jocko Podcast, and the face of Jocko Fuel. He’s one of the most trusted people in the fitness space and his knowledge is invaluable. In this discussion with Dr. Andrew Huberman, Jocko Willink lays out his workout routine and the philosophy behind it. And while we all have different responsibilities and lives than Jocko, the lessons that can be learned from their conversation are priceless.

Looking to improve your routine and consistency? Check out their discussion.


The Best Way to Recover, According to a Marathoner

When it comes to building your dream body, what you do outside of the gym is equally important as what you do inside the gym. That’s right – you can squat, press, sprint, and curl as much as you want, but at the end of the day, your progress really can’t happen without one thing: recovery.

Rest and recovery are essential for allowing your body to repair, rebuild, and strengthen itself in between workouts. Every time you work out, your body breaks down muscle fibers, essentially creating tiny tears. To grow back bigger, stronger, and faster, your body needs to be given ample time to repair those micro-tears.

While everyone’s recovery process looks a little different, there are a few things everyone can do to help speed the process along. To help you boost your body’s recovery, we asked trainer and marathoner Trevor Franklin to weigh in on how he recovers.

…DO  🙌

Warm-Up Before Your Workouts

You’re probably guilty of skipping your warm-up every now and again. Whether it’s because you’re short on time or just don’t feel like it, it’s time to make it a priority! This warm-up routine from fitness instructor Fiona Judd will help loosen up your body and prevent injuries in the process.

…TRY 🏋️‍♀️

The Best Workout Split for Muscle Growth

What’s the best way to break up your lifts throughout the week? It’s a question we find ourselves asking time and time again. Find out the best workout split for building muscle and overall performance by watching the video below from physical therapist and strength coach Jeff Cavaliere.

…EAT 🍎

Apple Pie Protein Bites

Once the calendar hits October, it seems everywhere you turn there’s apple-this and apple-that. Apple cider, apple donuts, caramel apples – this list goes on and on. But if you’re trying to stick to a healthy diet, these sugary apple-flavored sweets usually end up off limits. So what are you to do? Try these apple pie protein bites instead. These snackable treats are not only tasty but also packed with protein to keep you energized throughout the day.

…FIX 💪

Your Bench Press

The most popular exercise for building a bigger chest, the bench press is probably part of your routine if you lift weights. But there’s a problem: you’re likely making some of the most common mistakes people make. Unsure if your form is perfect? Follow the 4 science-based steps in the video below from Jeff Nippard.


5 Reasons You Should Wear a Fitness Tracker

Fitness trackers are all the rage these days, and it’d be fair to say that they’ve grown in utility in the last few years. Even Apple stumbled out of the gate somewhat with the first Apple Watch, while Fitbit’s modest wearables gained new features every year.

That little gadget on your wrist offers GPS tracking, tracks your calories burned, and can even tell you if your heartbeat has irregularities, but is it really necessary for a healthier lifestyle?

  • Dad Joke of the Week

    • Q — Why did the man die of a protein overdose?

    • A — He took whey too much

  • In his Netflix special Stay Hungry, Sebastian Maniscalco reflects on some questionable gym experiences 

  • When your friend forgets their protein powder…


What is the world record for most pushups completed in an hour?

a. 2,249 pushups

b. 2,749 pushups

c. 3,249 pushups

d. 3,749 pushups

Every week, we’ll pick people at random who reply to this email with the correct answer to receive a 1-month Lift Box subscription!

Last week’s answer — 1,401 pounds 😎


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!