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

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Welcome to your daily dose of sweat and sizzle. Administer at your own risk.

If things look a little different, this is where I’d typically go into a long-winded preamble introducing August’s WOTM. But instead, I’m dropping a MASSIVE bomb. Atomic status.

There will be no more WOTMs. Never, ever. They’re done.

Since I started Lean It UP, WOTMs have been the bedrock. Like one of my children. I’ve launched a new WOTM every single month for the past 2 years, with 1000’s of ambitious lifters daring to take on the challenge. Some with tremendous success, others with battle scars to show for it. Either way, the effort, sweat, and improvement have always been there, and that’s the cornerstone of any fitness regimen.

Bust your ass and finish, even if it isn’t always pretty.

But like any smart workout routine, it’s time to switch things up. Partially, I’m bored of writing and producing the same old content; but mostly, I feel like I owe it to you to give you more. And make things simpler — because ultimately, simple gives you the best chance to workout.

So here it is.

Instead of a dropping one workout plan or workout program at the beginning of each month (WOTM), today marks the official launch of our UPWODs, aka the Lean It UP Workout of the Day.

Here’s how it’ll all go down:

  • Every single weekday I’ll post a brand new, muscle-thrashing, fat-torching UPWOD. That’s 5 workouts per week.
  • The idea being, you can visit every morning and find a fresh new workout plan to tackle for the day — no thought required. Some workouts will be harder than others, and the styles, exercises, movements, and focus will vary over time, but they’ll follow a logical progression similar to the way that I design programs for my clients.
  • Consider it choose your own adventure. All of the UPWODs will be archived and categorized by body part and workout type. If you miss a day, or you really want to hit a different body part, feel free to go off track and blast through an older UPWOD. Or cruise on autopilot and follow the daily track. UPWODs are designed for maximum flexibility.
  • Theoretically, if you do the UPWOD every day, you’d follow a full workout program that hits the entirety of the body. Life obviously gets in the way, but try to do as many of our UPWODs as possible, in order.
  • And yes, they’ll closely model my own workout plan and schedule.
  • One exception: there will be no distance cardio programmed in. I loathe distance cardio (LISS). Do distance cardio as you desire—for certain people, certain fitness levels, and certain goals it’s necessary and recommended—but for the generally fit person, a rigorous lifting routine paired with HIIT cardio is typically enough to build muscle mass and cut body fat efficiently.
  • Obviously with the caveat that your DIET IS CLEAN AND ON POINT. I highly recommend reading The Lean It UP Clean Eating Manifesto. It’s a great primer to guide your dietary decision making. But let me repeat: your diet is just as, if not more important than your fitness routine. They go hand-in-hand to support strong recovery, growth, and maximum progress. If one lacks, both fail. It’s like a rowboat — you can’t only row on one side, you’ll just end up going in circles.
  • One logistical note, the UPWODs won’t look as pretty at the WOTMs did. They took forever to produce. To allow me to push out a well-developed workout plan every day, they’re going to look pretty simple with the plan, exercises, protocol, and a printable recap (and obviously downloadable on your phone). If you have questions about form or how-tos, Google/YouTube have endless demos. You can also shoot me a question on Twitter or Snapchat (BRYDISANTO) any time and I’ll help you as soon as possible.


TL;DR — WOTMs are dead. Instead, I’ll be creating and posting a workout of the day (UPWOD) on every morning. 


Those are the basics. To be clear, the “WOD” concept isn’t mine, and it’s nothing new. Crossfit turned it into a worldwide phenomenon, and other sites like Mobility WOD have created spin-offs for their own specific style of workout/area of focus.

Along the same lines, UPWODs are quintessentially Lean It UP. Just like the WOTMs, each workout will be based on a foundation of high-intensity resistance training and rigorous ab training, with metabolic supersets, circuits, and HIIT sprinkled in for effect.

Ultimately, each UPWOD will help you gradually slap on fresh new muscle mass, torch calories and body fat, carve out stellar abs, and increase your strength, overall fitness, and performance — en route to the best physique you’ve ever had.

Get it rolling and join us. UPWOD Nº1 awaits.


[UPWOD Nº1] Chest + Triceps Massacre

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Our inaugural UPWOD is a classic, hard-hitting chest and triceps workout. It emphasizes upper body strength and size, with a little HIIT burnout sprinkled in to help light off fat fireworks early in the week.


UPWOD Nº1 is designed primarily to build muscle mass, develop muscle tone, and carve out muscular definition across the chest and triceps. Specifically, it aims to create lines along the collarbone and upper chest, separation down the clavicle and middle chest, and pecs that pop.

Plus, you’ll beef up your triceps like grade A, USDA prime T-bone steaks.

And ladies, no, you won’t get huge. It’ll help develop upper body strength, and definition throughout your triceps and arms. Oh, and you’ll be able to bang out a dozen real push ups — something everyone should be able to do.

The workout follows a straight set protocol, focusing heavily on volume and gradual progression. From set to set, aim to lift more than you did in the previous set. So in practice, exercise #1 (the barbell bench press) should look something like this:

  • Set 1: 12 reps @ 135 pounds
  • Set 2: 12 reps @ 155 pounds
  • Set 3: 10 reps @ 175 pounds
  • Set 4: 8 reps @ 205 pounds

Always start with a weight that’s light enough so that you can hit the prescribed number of reps initially. Beyond that, as you increase the weight, the reps you’re able to do will naturally decrease. That’s expected.

Do your best to stay in the 8-12 rep range for ALL SETS.

Regardless of your fatigue level, choose a weight that allows you to bang out at least 8 reps. It’ll ensure that you’re using proper form, emphasizing a full range of motion, and staying in the hypertrophy zone.

On to UPWOD Nº1. See below for additional info on each exercise.



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**Bonus info for each exercise:

  • 1. Barbell Bench Press — substitute with the dumbbell chest press if needed.
  • 2. Incline Bench Press — substitute with the dumbbell incline chest press if needed.
  • 3. Close Grip Bench Press — keep your grip slightly more narrow than shoulder width. Substitute with the hammer dumbbell press if needed.
  • 4. Cable Crossovers — SQUEEZE at the peak of each rep. Substitute with dumbbell flies if needed.
  • 5. Overhead Triceps Extension — do these seated. Lower the dumbbell to a full extension and squeeze at the top.
  • 6. DIPSET — this is effectively a megaset of Dips + Push Ups. Start with 7 dips and immediately do 7 push ups. Immediately do 6 dips, and then 6 push ups…5 dips + push ups…4 dips + 4 push ups..etc. Continue all the way down—with as little rest as possible—until you’ve done 1 dip and 1 push up. You can do bench dips and knee push ups, if needed.
  • 7. Triceps Rope Pulldown — use the double-headed rope attachment. Pick a weight that lets you do at least 12 reps and continue to rep out until failure. Basically until your triceps feel like they’re going to explode.
  • 8. HIIT Incline Treadmill — set a treadmill at a 10% incline. Alternate intervals at 3 MPH and 8-10 MPH for 45 seconds (faster = more challenging = more fat burning). Do this for a total of 15 minutes.

Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Snapchat (BRYDISANTO).
Bryan DiSanto
  • Sean McHale

    How do we track the weight that we use for each exercise so that we can progress in strength if the exercises change evey day?

    • Old school, baby! I’d write it down in a notebook or—and this is probably your best bet—keep a spreadsheet until you’re able to track it mentally.

      I personally like using Google Sheets on my phone. Makes it easy to track weight used for each exercise during each workout over time.

      Plus you can easily make charts, graphs, etc…. to help visualize progress.

      Really, you only need to remember what you lifted in your previous workout for a given exercise. That’s your baseline comparison for your current workout.

      In general it should trend upwards over time, but fitness can be frustrating — you’ll have some workouts that are terrible, and some that are killer. There are always extenuating circumstances that impact workout quality. Roll with it, give it your best effort every day, and keep improving.

      • Also for the purpose of UPWODS I’d keep track of each exercise independently.

        The workouts won’t always be the same for each body part each week, and that’s by design (although you can definitely repeat the same workout any time if you want to go off track).

  • Lindsey Lopez

    Hey, just wondering if the HIIT portion of this WOD is available? Couldn’t seem to find it.

    • Whoops, it got cut off. I’ll re-add it to the print-out but it’s:

      Incline Treadmill HIIT: 15 minutes — 10% incline. Alternate 45 seconds at 3 MPH and 8-10 MPH.