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- [UPWOD Nº31] The Chest & Triceps Mass Attack Workout
  
  Go BIG and annihilate your upper body. UPWOD Nº31 is a MONSTER chest and triceps workout that builds a full, hulking chest, stacked arms that POP, and massive strength across the upper body.
- [UPWOD Nº30] The Savage Shoulder Workout
  
  Lock in and enter SAVAGE SHOULDER MODE. UPWOD Nº30 is a relentless, muscle-blasting shoulder and ab workout that torches the deltoids, attacks the abs, and works to add size and definition to your...
- [UPWOD Nº29] The Back & Biceps Hyper Burnout Workout
  
  Get back in the game and fire away. UPWOD Nº29 is a high volume, tension-based, burnout BACK & BICEPS workout. Use it to build endurance, create skin-bursting pumps, and churn through fat.
- [UPWOD Nº28] The Six-Pack Abs Obliteration Workout — Abs & HIIT
  
  Launch your week with an abdominal vengeance. UPWOD Nº28 is an ab-blasting, core churning, six-pack building workout that hammers the core, tightens the region, and draws out each individual ab...
- [UPWOD Nº27] The Antagonistic Arm Assault Workout — Biceps & Triceps
  
  Finish your week with a full-scale arm assault. UPWOD Nº27 exclusively uses antagonistic supersets — each of which hammers the biceps and triceps in such a way that INCREASES your strength on the...
- [UPWOD Nº26] The Turtle Shell Back Workout — Back & HIIT
  
  UPWOD Nº26 rips up the entirety of the back piece-by-piece, attacks the lats/teres/rhomboids, and builds a WIDE back that's rippled, segmented, and pristinely defined.
- [UPWOD Nº25] The Upper Body Annihilation Workout — Chest & Shoulders
  
  Rip your upper body apart. The Upper Body Annihilation Workout is exactly what it sounds like — a POWER upper body workout that aggressively attacks the chest and shoulders. CRUSH CRUSH CRUSH.
- [UPWOD Nº24] The Pummelhorse Leg Workout — Legs & Abs
  
  Consider this your power detox. UPWOD Nº24 is a POWER leg workout that pummels the quads and butt and destroys stored fat. It finishes with an explosive ab circuit to crush the core.
- [UPWOD Nº23] The Fat-Blasting, Uber-HIIT Turbulence Workout
  
  Giddy up and watch the fat fireworks fly. UPWOD Nº23 drops the weight, kicks up the speed and agility, and focuses exclusively on cranking up the intensity and burning maximal body fat.
- [UPWOD Nº22] The Chiseled Chest & Triceps Workout
  
  The Chiseled Chest & Triceps Workout uses hard-hitting dumbbell power exercises to pump up the chest, build definition across the upper and inner pecs, and carve out defined, horseshoe triceps.
WORKOUT PLANS
WOTM
RECIPES
- Asian Sriracha Chicken Burgers [Recipes]
  
  Our recipe for Sriracha Asian Chicken Burgers is the perfect balance of sweet, tangy, and spicy. They're easy to make, uber-lean, and jacked with HQ protein.
- Crush Hunger With The Meta Berry Blast Protein Smoothie [Recipes]
  
  Blast hunger and light up your taste buds with our Meta Berry Blaster Protein Smoothie. It's loaded with protein, a trifecta of berries, and fiber to nourish your body, boost recovery, and keep your...
- [Recipes] Refresh Your Body With The Watermelon Wave Protein Smoothie
  
  It's getting HOT. Extinguish the heat with our Watermelon Wave Protein Smoothie. Using 5 simple ingredients it quickly whips up into a svelte, light and fluffy cocktail that’s GUSHING with 40g...
- How To: Blend Up A Little Summer With The Island Pitaya Bowl [Recipes]
  
  HIYA PITAYA. Blend up a little summer with our quick and delicious Island Pitaya Bowl recipe. It takes 5 minutes to make and it's jacked with protein, antioxidants, fiber, and nutrients.
- Sesame Crusted Sriracha Tuna Sushi Bowl With Coconut Rice [Recipes]
  
  Love spicy tuna or fresh, sushi-grade fish? You'll go BANANAS for our Sesame Crusted Sriracha Tuna Sushi Bowl. It's uber-lean, jacked with protein, and gushing with flavor.
- Post Workout: Refuel & Recover Faster With These 4 Protein-Packed Post Workout Meals
  
  Your POST WORKOUT meal is a major key to muscle growth. Use these 4 power post workout meals to refuel effectively and jack your body up with protein.
- Irish It UP — The Supercharged Shamrock Protein Shake [Recipes]
  
  Get festive and IRISH IT UP this St. Patty's Day with our dangerously delicious Supercharged Shamrock Protein Shake.
- The Coconut Mango Power Protein Shake [Recipes]
  
  Transport yourself to a tropical island and pump your body with protein, fiber, and antioxidants with our Coconut Mango Power Protein Shake. It's power recovery in the most blissful way possible.
- [Recipes] The Peppermint Bark Protein Shake
  
  Love peppermint bark? Drink it instead. In the spirit of lean holiday indulgence, we've blended up The Peppermint Bark Protein Shake — an exact replica of the candy in lean, protein shake form.
- [Recipes] Mint Chocolate Chip FIEND? Blend Up The Maca Mint Chocolate Chip Protein Blizzard
  
  HOLY MINT CHOCOLATE MOUTHGASM. The Maca Mint Chocolate Chip Protein Blizzard is an uber-lean, nutrition-packed, refreshing RUSH of lean, physique-chiseling, full-blown ab fuel. With 44g of HQ...
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Posted by Bryan DiSanto on Aug 25, 2016

[UPWOD Nº18] The 10×100 DECATHLON Workout

We’re going all-out OLYMPIC MODE. UPWOD Nº18—The 10×100 Decathlon Workout—is a full-body tour de force that’ll put your body through the ringer and push it to its physical limits. 10 exercises, 100 reps a pop. Got what it takes?

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Posted by Bryan DiSanto on Aug 2, 2016

[UPWOD Nº1] Get Your Daily Dose Of Sweat — Introducing The Lean It UP Workout Of The Day (UPWOD)

Welcome to your daily dose of sweat. Today marks the official launch of UPWODS — Lean It UP’s Workout of the Day. We’re dropping 1 new KILLER workout every morning. Workout Nº1 is a chest and tricep MONSTER. Hop on board.

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Posted by Bryan DiSanto on Jul 14, 2016

[WOTM, 07/2016] Annihilate Your Abs With The Abdominal Assault Core Workout

Annihilate your abs with July’s WOTM — the Abdominal Assault Core Workout. It’s a fast-paced, 6-exercise ab circuit that carves out definition, adds ab muscle mass, and tightens up the core.

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Posted by Bryan DiSanto on Jun 23, 2016

Mercury Content By Fish — If You’re Crushing Canned Tuna, Ahi, Or Swordfish, You’re A Candidate For Mercury Poisoning

If you eat a lot of fish or canned tuna, this is mandatory reading. Mercury is a VERY real concern—it’s in every fish—and it’s probably more common than you realize.

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Posted by Bryan DiSanto on Jun 21, 2016

[WOTM 06/2016] Go HAM On Your Muscles Anywhere With The Hurricane Resistance Band Workout

Go HAM on your muscles and build a LONG, LEAN body with June’s WOTM: The Hurricane Resistance Band Workout. It’s a 4-circuit burner that’ll torch your muscles, body fat, and calories, regardless of where you are.

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Posted by Bryan DiSanto on May 31, 2016

37 Killer Resistance Band Exercises To Burn Up Your Muscles Anywhere

Start pumping elastic. Whether you’re jet-setting to a tropical oasis, perpetually stuck in hotels, or just don’t want to splurge for a gym membership, resistance bands are a legitimate way to build a chiseled physique. We’ve compiled a master list of 37 killer resistance band exercises to get you started.

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Posted by Bryan DiSanto on May 17, 2016

[WOTM, 05/2016] Ignite Your Muscles & Build Your Leanest Body Ever With The Hardcore HIIT Workout Program

May’s WOTM—The Hardcore HIIT Workout Program—is a 5-day MONSTER that’ll help you build muscle, torch fat, and construct your leanest body EVER.

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Posted by Bryan DiSanto on May 13, 2016

The 12 Best Upper Ab Exercises — Miracle-Gro To Annihilate Your Rectus Abdominis & Upper Abs

A list of the 12 best UPPER AB exercises to build your rectus abdominis and upper abs, and build a strong six-pack from top to bottom.

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Most Recent Articles

[UPWOD Nº31] The Chest & Triceps Mass Attack Workout

Posted by Bryan DiSanto on Sep 29, 2016 in Biceps & Triceps Workout Plans, Chest Workout Plans, Muscle It UP, UPWOD, Workout Plans

Go BIG and annihilate your upper body. UPWOD Nº31 is a MONSTER chest and triceps workout that builds a full, hulking chest, stacked arms that POP, and massive strength across the upper body.

[UPWOD Nº30] The Savage Shoulder Workout

Posted by Bryan DiSanto on Sep 27, 2016 in Ab Workout Plans, Muscle It UP, Shoulder Workout Plans, UPWOD, Workout Plans

Lock in and enter SAVAGE SHOULDER MODE. UPWOD Nº30 is a relentless, muscle-blasting shoulder and ab workout that torches the deltoids, attacks the abs, and works to add size and definition to your shoulders.

[UPWOD Nº29] The Back & Biceps Hyper Burnout Workout

Posted by Bryan DiSanto on Sep 26, 2016 in Back, Back Workout Plans, Biceps & Triceps Workout Plans, Muscle It UP, UPWOD, Workout Plans

Get back in the game and fire away. UPWOD Nº29 is a high volume, tension-based, burnout BACK & BICEPS workout. Use it to build endurance, create skin-bursting pumps, and churn through fat.

[UPWOD Nº28] The Six-Pack Abs Obliteration Workout — Abs & HIIT

Posted by Bryan DiSanto on Sep 12, 2016 in Ab Workout Plans, Muscle It UP, UPWOD, Workout Plans

Launch your week with an abdominal vengeance. UPWOD Nº28 is an ab-blasting, core churning, six-pack building workout that hammers the core, tightens the region, and draws out each individual ab muscle.

[UPWOD Nº27] The Antagonistic Arm Assault Workout — Biceps & Triceps

Posted by Bryan DiSanto on Sep 9, 2016 in Biceps, Biceps & Triceps Workout Plans, Muscle It UP, Triceps, UPWOD, Workout Plans

Finish your week with a full-scale arm assault. UPWOD Nº27 exclusively uses antagonistic supersets — each of which hammers the biceps and triceps in such a way that INCREASES your strength on the second set. GET THOSE ARM CANNONS.

[UPWOD Nº26] The Turtle Shell Back Workout — Back & HIIT

Posted by Bryan DiSanto on Sep 8, 2016 in Back, Back Workout Plans, Muscle It UP, UPWOD, Workout Plans

UPWOD Nº26 rips up the entirety of the back piece-by-piece, attacks the lats/teres/rhomboids, and builds a WIDE back that’s rippled, segmented, and pristinely defined.

[UPWOD Nº25] The Upper Body Annihilation Workout — Chest & Shoulders

Posted by Bryan DiSanto on Sep 7, 2016 in Chest, Chest Workout Plans, Muscle It UP, Shoulder Workout Plans, UPWOD, Workout Plans

Rip your upper body apart. The Upper Body Annihilation Workout is exactly what it sounds like — a POWER upper body workout that aggressively attacks the chest and shoulders. CRUSH CRUSH CRUSH.

[UPWOD Nº24] The Pummelhorse Leg Workout — Legs & Abs

Posted by Bryan DiSanto on Sep 6, 2016 in Ab Workout Plans, Abs, Legs, Legs & Butt Workout Plans, Muscle It UP, UPWOD, Workout Plans

Consider this your power detox. UPWOD Nº24 is a POWER leg workout that pummels the quads and butt and destroys stored fat. It finishes with an explosive ab circuit to crush the core.

[UPWOD Nº23] The Fat-Blasting, Uber-HIIT Turbulence Workout

Posted by Bryan DiSanto on Sep 2, 2016 in Ab Workout Plans, Full Body Workout Plans, Muscle It UP, UPWOD, Workout Plans

Giddy up and watch the fat fireworks fly. UPWOD Nº23 drops the weight, kicks up the speed and agility, and focuses exclusively on cranking up the intensity and burning maximal body fat.

[UPWOD Nº22] The Chiseled Chest & Triceps Workout

Posted by Bryan DiSanto on Sep 1, 2016 in Ab Workout Plans, Chest Workout Plans, Muscle It UP, UPWOD, Workout Plans

The Chiseled Chest & Triceps Workout uses hard-hitting dumbbell power exercises to pump up the chest, build definition across the upper and inner pecs, and carve out defined, horseshoe triceps.

[UPWOD Nº21] The QUAD-FORCE Leg Workout

Posted by Bryan DiSanto on Aug 31, 2016 in Legs, Legs & Butt Workout Plans, Muscle It UP, UPWOD, Workout Plans

Push it forward. UPWOD Nº21 is fat-churning, high-volume leg workout that specifically targets the quads and actively chisels out the front half of your legs.

[UPWOD Nº20] The Back & Biceps Mass Bomb Workout — Back/Biceps

Posted by Bryan DiSanto on Aug 30, 2016 in Back, Back Workout Plans, Biceps, Biceps & Triceps Workout Plans, Muscle It UP, UPWOD, Workout Plans

Drop a MASS BOMB. UPWOD Nº20 is a back & biceps workout that hammers the back, elicits a bubbling pump, and builds ripped-up, snow-capped biceps.

[UPWOD Nº19] The Boulder Shoulder Workout — Shoulders/Abs

Posted by Bryan DiSanto on Aug 29, 2016 in Ab Workout Plans, Muscle It UP, Shoulder Workout Plans, UPWOD, Workout Plans

GET THOSE CANNONBALLS. UPWOD Nº19 is an intense shoulder & ab workout that hammers all three heads of the deltoids, builds defined abs, and churns through body fat. Throw a little kerosine on your shoulders and watch ’em pop

[UPWOD Nº18] The 10×100 DECATHLON Workout

Posted by Bryan DiSanto on Aug 25, 2016 in Featured Article, Full Body Workout Plans, Muscle It UP, UPWOD, Workout Plans

We’re going all-out OLYMPIC MODE. UPWOD Nº18—The 10×100 Decathlon Workout—is a full-body tour de force that’ll put your body through the ringer and push it to its physical limits. 10 exercises, 100 reps a pop. Got what it takes?

[UPWOD Nº17] The Pump Pump Pump It UP Arm Workout — Biceps/Triceps

Posted by Bryan DiSanto on Aug 24, 2016 in Biceps, Biceps & Triceps Workout Plans, Muscle It UP, Triceps, UPWOD, Workout Plans

Think you love ARM DAY? Think again. UPWOD Nº17 is an evil, aggressive arm workout that uses tempo and volume to create a caustic, swole-tastic pump.

[UPWOD Nº16] The BUILD-A-BUTT Leg Workout — Legs & HIIT

Posted by Bryan DiSanto on Aug 23, 2016 in Legs & Butt Workout Plans, Muscle It UP, UPWOD, Workout Plans

Mentally prepare yourself for a lower body volcano from hell. UPWOD Nº16 is volume-based leg workout that specifically builds a bigger, fuller, perkier BUTT. It’s your new little secret sauce.

[UPWOD Nº15] The Chest & Core Crusher Workout — Chest & Abs

Posted by Bryan DiSanto on Aug 22, 2016 in Ab Workout Plans, Chest Workout Plans, Muscle It UP, UPWOD, Workout Plans

Light your chest up in a blaze of glory. UPWOD Nº15 is an intense, endurance-based chest and core workout that uses drop sets and super sets to burnout the chest and spark new growth.

Asian Sriracha Chicken Burgers [Recipes]

Posted by Bryan DiSanto on Aug 19, 2016 in Cook It UP, High Protein, Recipes

Our recipe for Sriracha Asian Chicken Burgers is the perfect balance of sweet, tangy, and spicy. They’re easy to make, uber-lean, and jacked with HQ protein.

[UPWOD Nº14] The Pyramid Protocol Leg Workout — Legs & HIIT

Posted by Bryan DiSanto on Aug 19, 2016 in Legs & Butt Workout Plans, Muscle It UP, UPWOD, Workout Plans

Happy Friday. It’s LEG HAMMER TIME. UPWOD Nº14 is a straight power leg workout that uses the pyramid principle to obliterate the legs and butt. Your goal: push as much weight as possible. Lock in and blast away.

[UPWOD Nº13] The Shoulder Shredder Workout — Shoulders & Abs

Posted by Bryan DiSanto on Aug 18, 2016 in Ab Workout Plans, Muscle It UP, Shoulder Workout Plans, UPWOD, Workout Plans

SHRED UP YOUR SHOULDERS. UPWOD Nº13 uses a circuit of supersets and explosive power exercises to shock the shoulders, hammer all three deltoid muscles, and ignite a deep, searing sizzle that’ll tear up your shoulders and abs.

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