For the man who already wins at work
The best feeling in the world is waking up jacked as fuck.
Actually liking the way you look. Being proud of it too.
You can make all the money in the world. You can be the smartest person in the world. If you do not have a physique to match it, the respect just does not carry.
Smith Machine Shrugs · @bradhills
- Training
- 17 years
- CPT and CES
- NASM
- Veteran
- Navy
- Lifts broken down
- 97
- Views on those clips
- 2.6M
- Sessions
- Under 1 hr
The work
A physique like that is an art form.
I do not start with progressive overload. I start with making the workout something you actually enjoy, so you cannot wait to get back in the gym. That is how a Type A man actually stays in it, instead of grinding for three weeks and disappearing.
- 01
If you like it, you go back
Consistency is much easier when you enjoy what you are doing, and I build the whole program around that on purpose. I would rather give you a session you cannot wait to repeat than a perfect spreadsheet you abandon in five weeks.
- 02
That is when you push hard
Nobody pushes hard on a workout they dread. When you want to be there, you load the bar, you finish the set, and you come back tomorrow. That is the whole strategy.
- 03
Shoulder blades first, then the arms
Nearly everything I program starts by moving the scapula, not the elbow, because that is where the upper back actually comes from. Most people do it backwards, they yank with the arms and wonder why their traps never showed up.
Two ways in
Same app. Two doors.
The app is the training system and you can have it today. Coaching is me on your program, and that is by application.
The app
Train on my system
No application. Make an account and the week is on your phone tonight.
Workout calendar
The week at a glance, on your phone in the gym.
In-gym tracker
Set logging, rest timer, and the breakdown clip for the lift.
Food log
Search, barcode, leftover calories and protein against the plan.
Exercise library
The breakdowns I film, not a stock database.
Coaching
Train with me on it
Everything in the app, plus me writing the program, the food, and the answers.
Program written by me
Around your gym, your week, and sessions that stay under an hour.
Meal plan and grocery list
I write the food around how you actually eat.
Check-ins I read
You log the week. I see it. That is the whole accountability loop.
Messages with me
Form checks and questions, answered by me, not a bot using my name.
From the comments
What it is like to train with me
“Your calm voice makes me want to work out. If I had a trainer speak to me like that I think I'd be so into it, not all screaming at me.”
“Nice to see you breaking all these exercises down in simple short clips.”
“As a devoted client, I know first hand how you live the volume training... it works well!!”
The lifts
This is how I break a lift down
The exact movements, setups and cues, broken down the way I post them every week. Not motivation, mechanics.
Smith Machine Shrugs
20Klikes182comments219Kviews
Stable Knee Lift
11Klikes187comments191Kviews
Banded Hamstring Curls
11Klikes60comments138Kviews
Hang Curls
6.6Klikes90comments65Kviews
Plate Circles
6.6Klikes56comments80Kviews
Incline Smith Machine Wave Press
6.4Klikes41comments82Kviews
Banded Cable Hinged Tricep Extensions
5.5Klikes50comments61Kviews
Cable Deadlifts
4.4Klikes62comments54Kviews
Recent posts, captured 2026-08-02
Why it matters
I had the most jacked dad on the block.
When I was a kid that was the biggest flex I could ever have. I felt for any kid who walked into a house and saw the opposite. It is a poor look on your character, and your kids clock it before anyone at the office does.
Your son should look at you and think that is how I want to look as a man.
Your daughter should look at you and think that is how a man is supposed to look.
It is not a science project. It is an art form.
Before you apply
Read this before you fill anything in.
This is for you if
- You already win at work, and your body has not kept up with the rest of your life.
- You have a gym with cables and machines, and you are done pretending you will figure this out between meetings.
- You want your kids to look up and see a man worth copying, not a warning.
- You want the respect to match the resume.
- On the faith side, this is how I put it in my own post: if you are a Christian man who wants to become stronger physically, mentally, and spiritually, you are in the right place. And if you are not a believer, you are still welcome here. I am not making it a condition of training you.
This is not for you if
- You want somebody to shout at you. That is not how I coach and it never has been.
- You want me to promise you a number by a date. I have never posted a pounds figure or a timeline and I am not going to start on a phone call.
- You are looking for a 30 day fix. If that worked you would have kept the last one.
- Your only equipment is a couple of dumbbells in a garage. You can still apply, and you pick where you train when you set up the account, but most of what I do assumes you can get to cables and machines.
Questions
Questions?
What is the difference between the app and coaching?
The app is the training system: workouts, food log, breakdowns, the week on your phone. Coaching is me writing your program and meal plan, reading your check-ins, and answering as me. Same app either way. The application on this page is only for coaching.
Can I just use the app?
Yes. Make an account, no application. You will not get a program I wrote or messages with me until you apply and I take you on.
How does coaching work after I apply?
I read your application. If you are approved you get a text from an 858 number with a link to set up a meeting so we can go over it and see if you are a perfect candidate for the program.
Who is this for?
High-performing men who already win at work and want the body to match. Gym with cables and machines. You want your kids to look up to you. The section above says it straight, including who it is not for.
Do I need gym equipment?
Most of what I write assumes a standard gym with cables, machines, dumbbells and a barbell. A couple of dumbbells in a garage is not enough for the way I program. You pick where you train when you set up your account, and I write to that.
Coaching application
Fill this out if you want me on the program.
This form is for coaching with me. If you want the app without that, start there. Tell me how you train right now and what your week actually looks like. If you are approved I text you from 858 to set up a meeting.