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Reacher

240 Reps, One Barbell, Zero Machines: The Upper-Body Workout Alan Ritchson Uses to Build Muscle and Stay Injury-Free Ahead of Reacher Season 4

Alan Ritchson’s Reacher-ready physique isn’t built on heavy weights or endless gym hours—it’s built on volume, consistency, and smart programming.

His go-to upper-body workout uses just one EZ bar and three classic moves, performed in a high-rep giant set format that maximizes muscle growth while minimizing joint stress.

The result? Up to 240 reps per session, making it brutally effective yet surprisingly joint-friendly—perfect for anyone training hard into their 30s, 40s, and beyond.

The article breaks down the full workout, exercise tips, and the science that makes this approach so sustainable.

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Hollywood workout

In the ’60s, Woody Strode and Charles Bronson Built Iconic Hollywood Physiques Using a 3,000-Rep Bodyweight Routine (No Gym, No Weights…)

Before the age of gyms and celebrity trainers, Hollywood icons like Woody Strode and Charles Bronson built ripped, functional physiques using a punishing 3,000-rep bodyweight routine.

Their minimalist approach — 1,000 push-ups, 1,000 squats, and 1,000 sit-ups daily — delivered serious results without equipment.

Strode credited the plan for adding 20 pounds of lean muscle, while Bronson used it alongside boxing and rope climbs to stay in peak condition during film shoots.

The full article breaks down how this routine worked, why it was so effective, and how you can safely adapt it today.

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Mobility

After Years of Ultra-Endurance Racing, Navy SEAL Training, and Chronic Pain, David Goggins Rebuilt His Body With These 11 Life-Changing Stretches

David Goggins, known for his insane endurance and mental toughness, once faced a complete physical breakdown from years of extreme training.

Unable to get out of bed, he turned to a radical recovery approach: stretching up to 12 hours a day.

This deep dive compiles 11 essential stretches from over 100 interviews and videos that helped Goggins rebuild his body from the ground up.

From targeting the psoas muscle to restoring shoulder and spine mobility, his method offers powerful insights for anyone battling tightness, pain, or burnout.

Explore the full routine, plus expert tips on adapting it to your lifestyle.

Stay fit,