Whitfit Strong & Lean
Build lean muscle mass and challenge yourself to get stronger, fitter, and perform better overall.
This program was created by Exercise Scientists and members of the Army National Guard, Dr. Daniel Lawson and Coach Whitney Rivers, B.S.
This plan is aimed at aesthetic and functional performance improvement.
Workouts strike a balance between training to look great and performing for anything life—or the military—might introduce.
Workout Split Overview:
This is a Push/Pull/Legs split on a three-day rotation. Each muscle group is trained twice a week with different exercises for each rotation.
A note from Coach Whitney:
“Training hard is only half the battle—listen to your body and adjust as needed. If I feel like I could do more in a session, I’ll squeeze in an extra rep or increase the weight slightly, always staying within my sets and rep range. Progress may not always be linear, but consistency and effort always pay off.
Let’s crush these workouts and chase those gains together!”
Build lean muscle mass and challenge yourself to get stronger, fitter, and perform better overall.
This program was created by Exercise Scientists and members of the Army National Guard, Dr. Daniel Lawson and Coach Whitney Rivers, B.S.
This plan is aimed at aesthetic and functional performance improvement.
Workouts strike a balance between training to look great and performing for anything life—or the military—might introduce.
Workout Split Overview:
This is a Push/Pull/Legs split on a three-day rotation. Each muscle group is trained twice a week with different exercises for each rotation.
A note from Coach Whitney:
“Training hard is only half the battle—listen to your body and adjust as needed. If I feel like I could do more in a session, I’ll squeeze in an extra rep or increase the weight slightly, always staying within my sets and rep range. Progress may not always be linear, but consistency and effort always pay off.
Let’s crush these workouts and chase those gains together!”
Build lean muscle mass and challenge yourself to get stronger, fitter, and perform better overall.
This program was created by Exercise Scientists and members of the Army National Guard, Dr. Daniel Lawson and Coach Whitney Rivers, B.S.
This plan is aimed at aesthetic and functional performance improvement.
Workouts strike a balance between training to look great and performing for anything life—or the military—might introduce.
Workout Split Overview:
This is a Push/Pull/Legs split on a three-day rotation. Each muscle group is trained twice a week with different exercises for each rotation.
A note from Coach Whitney:
“Training hard is only half the battle—listen to your body and adjust as needed. If I feel like I could do more in a session, I’ll squeeze in an extra rep or increase the weight slightly, always staying within my sets and rep range. Progress may not always be linear, but consistency and effort always pay off.
Let’s crush these workouts and chase those gains together!”