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Edition #88 | Meal prep these low-cal, high-protein chicken sandwiches

Plus: Jeff Nippard's three favorite bicep exercises for bigger arms in 2025.

Welcome to The Weekly Rep, the official newsletter of fitness. Shoutout to the new readers this week and Happy New Year! We now have 16,449 readers.

In today’s edition:

  • A dumbbell-only workout designed to crush your legs

  • These low-cal, high-protein chicken sandwiches are perfect for meal prep

  • Jeff Nippard’s 3 favorite bicep exercises to grow your arms in 2025

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

Let’s dive in 💥

IN THE NEWS 
WEEKLY WORKOUT

Ashton Hall’s dumbbell-only full leg day

Start 2025 off strong with this leg-crushing workout. Using only dumbbells, Ashton Hall will take you through five exercises designed to maximize gains using minimal equipment.

PROFILE

How to become an ultra-runner with Mike McKnight

If you’re ready to add a lofty fitness goal to your 2025 New Year’s resolutions list, might we suggest running an ultramarathon? Get started with these six tips from ultra-runner Mike McKnight.

THINGS TO…
…DO 💪

Jeff Nippard’s top three bicep exercises

Not all bicep exercises are created equal. If one of your 2025 goals is to grow some big, bulging biceps, you’ll want to add these three moves to your routine.

…KNOW 🥗

How to eat for longevity

Food does more than power your body, and what you choose to eat has quite an impact on your longevity. So if you want to add a few more years to your life, check out this nutritionist’s 6 favorite foods for longevity.

…EAT 🍗

These low cal, high-protein chicken sandwiches

Whether you’re looking for an easy post-workout snack or a quick high-protein dinner that’s simple to meal prep, these chicken sandwiches will get the job done. And at only 500 calories, they’re perfect for any New Year’s meal plans.

FITNESS FUN
  • Dad Joke of the Week

    • Q — Why does the trainer at the gym keep getting new clothes?

    • A — Because everyone keeps telling him he’s ripped.

  • Every gym owner on January 1

  • The best way to spend New Year’s Eve

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!