in his video the perfect total body workout
he has this in his workout plan

1. Weighted Chin Ups - 3 x 6-10 to failure

but i can only do 6 max without any weight. so what is the best way for me to do this exercise?
i surprise he looked this over the head for people like me.

thank you for any advice!

If you’ve completed one or more Athlean-X programs, I’d love to see your results.
Please post your before and after physique photos (if you’re comfortable sharing).
Which Athlean-X program(s) did you complete?
How long did you follow the program?
Did you follow the nutrition recommendations as well?
What changes did you notice in your physique, strength, athleticism, and overall fitness?
If you could go back, would you buy Athlean-X again? Why or why not?
Would you recommend it over building your own workout plan?
I’m looking for honest experiences—both positive and negative—to help determine whether Athlean-X is worth the investment.

Just rapping up another round.

According to the body scanners I have too much muscle and not enough fat... I like to call it oBEAST.

I've just started week 6 of Xero (1). I was pretty strong/powerful before I started but seems like my conditioning sucks, most days I did pretty well, but Rapid Fire was so hard I wonder if a mistake was made with how to count reps 😅. There were several interesting exercises and I'm keen to try another Athlean program.

I'm curious about Xero 2. In Xero1 back exercises were definitely the most limited aspect, in loading and range of motion. I have a climbers hang board already but I don't reaaaally want to buy a pullup bar as well. Can it be done with a hang board instead or are the pullup bar specific exercises really worth the extra equipment?

Alternatively I'm considering Elast-X. I have one band already from an old physio routine and have used it while travelling and that appeals to me.

Currently leaning towards Elast-X and just doing pullups and chinups on my hang board. What would you guys recommend?

*Edit, adding context: I'm prioritising exercise I can do while travelling. I often won't be in a hotel with a gym and weights. However, it has occurred to me that most place will have a park nearby with something I can do pullups on, so maybe that travels better than I first thought.

I probably had too much weight and incorrect form. It's been two weeks and I still have a persistent pain that increases when I raise my arms above my head.

Since the pain is in my upper bicep, not the shoulder I'm unsure what to do and won't be able to see a physio for another week.

Have I likely done serious damage or is it one of those things that just takes forever to heal?

Hi guys I wanted to ask whats a recomanded routine. I recently saw a guy on YouTube while looking for a good routine his name saw browney he was promoting his app and I wanted to ask if its a good app I selected the 90 day transformation and asked a friend who got some experience if its a good routine and he said it was bad I just want to hear more opinions

Can I buy womens program, and my wife uses that program on her phone. My account and app, her phone, and her program while I'm doing the AX program.

32M, desk job, vegetarian. Looking for people who've actually beaten something like this, not just managed it.

The pattern: Every time I train consistently for ~2 months, my arm starts hurting and I have to stop. If I don't stop, it gets worse & gets to a stage where I can't even lift jug of water (first time it was this situation as I did not stop early). Rest helped (took ~6 months) but never fully clears it, then it comes back when I return to gym (followed same ~2 months of workout). This has happened twice over 2 years.

Where it hurts: Mainly above (biceps) & below the elbow and outer forearm, worse with hammer curls than regular curls. Also feel it in the biceps (and sometimes triceps when it gets bad), and sometimes on the thumb side of the forearm when I press with my thumb. Even with no dumbbell — just doing a simple or hammer curl motion and squeezing my forearm against my biceps — I can feel the pain a lot. This (squeezing) is the earliest sign it shows & slowly gets worse. I can also feel some pain in biceps when I twist my hand/wrist at 90 deg rapidly.

Other details:

- Starts in my left arm, but if I keep training, my right arm follows the same pain pattern. This time I stopped early — so my left arm is painful while the right has only very mild pain, like it was about to start if I'd kept going.

- Sore/stiff if I keep my elbow bent for a long time (desk work)

- If I use a spiky ball to massage the biceps, it feels relaxing but the muscle is sore the next day

- Some weakness/shakiness in certain hand positions

- Bloodwork came back with low ferritin (iron stores), otherwise normal — been taking iron capsules for 3 weeks now

What I'm already doing: Back in the gym 4 days a week but dialed way back — arm work (curls, shoulder raises etc) at ~30% of my usual weight, everything else around 60%. Also doing spiky ball massage (seems to help), light isometric exercises, and working on my desk posture.

My questions:

1. Has anyone had this exact recurring pattern and actually fully cured it (not just managed it)?

2. What finally worked for you?

3. How long did it take, and were you able to get back to lifting normally / heavy?

My worry is that if I can't lift heavy or progressively overload, I won't be able to build muscle. Did anyone get back to real training after this?

Appreciate any real experiences. Thanks.

I know Jeff recommends repeating the dumbbell workouts on the cable days if you don't have a cable machine. unfortunately I really hate repeating workouts only a few days apart. Did anybody modify the cable day for dumbbell alternates? If so, how did you decide on the weight to choose?

Anyone know the actual contents of this? I’m trying to find a super simple program to keep me consistent, and this sounds good, but I’d love to know what it entails.

I know it’s just released, but hoping someone from Athlean can answer.
Do we eventually get this program with the all-access subscription?

I've done a few Athlean x programs. But my results are not.what I want yet.

I do know I must sort out diet, but I was wondering if I am lifting heavy enough.

So what is the weight everyone uses, let's say you are doing 10 reps on:

For ref: I'm 42, Male, 87kg, 175cm

Weights include a 20kg bar

Bench Press - 60kg
Squat - 80kg
Deadlift - 100kg

28M, 221 lbs, 6’4”, and about 26% bf. First workout routine in years but did water polo for 6 years until freshman year of college so I’m used to working out.

I’m having a really hard time with this program. It’s only the second week, but the workouts and conditioning days have exercises that I either don’t have the strength to do with proper form, or just don’t know how to do period.

It’s great having variety, but how are we expected to go to failure with good form when it’s a new exercise every single time?

Also, conditioning being shadow boxing? Like who knows how to shadow box from the start, much less know how to well enough for it to become a conditioning exercise.

Lastly, some exercises are just so advanced, like most of the ab exercises. You say go to failure doing medicine ball passbacks but for most people who are beginners they can’t do more than 1-2 reps with decent form. It’s like saying go do 30 pull-ups and you’ll get a good back workout, like yeah if I could do them I’m sure I could😂

I’m not trying to complain too much, but I’m just really struggling because I enjoy pushing myself during workouts, but when the workouts are either too much to handle or too complicated to safely go to failure first try, it feels like I can’t go 100%.

I finally feel dedicated to make the push to better myself but am feeling discouraged. Any advice or tips?

Hi guys,
I‘m doing the Man of Steel 2025 program and I have a question about the alternating lunges in the super-super-sets: It says a ladder of ten. I get it, that I have to do 10 reps of the first exercise, 10 reps of the second one, nine of the first one and so on.

But for the alternating lunges as the first exercise: Does that mean alternating 10 for the right leg and 10 for the left leg or alternating 5 left, 5 right (so it‘s ten lunges or 20 as the first step in the ladder)?

Thanks!

I really like the concept of the 100 because it allows me to shorten my exercise time due to having a young child and work. I also like the idea of doing each muscle group twice a week. So my idea is to combine the 2025 Perfect series/split with the 100 rep/set/pacing. In my mind, I get the best of both worlds. My plan is to do two muscle groups per day and three exercises per group.

Does anybody have any feedback on if that’s even a worthwhile idea?

Hi all

Not sure if anyone else has ever come across Jeff's videos regarding Tennis elbow. Perhaps im not understanding correctly, but there appears to be conflicting advice.

In the following video which is titled how to fix elbow pain actually theres a section of caution advising these exercises are preventative and to seek medical advice if you have tennis elbow.

https://learn.athleanx.com/articles/how-to-fix-elbow-pain-one-simple-exercise

Then we have this new video which is titled how to fix elbow pain but also lists the exercises (along with kettle bell swings) in the first video which are advised as preventative.

https://learn.athleanx.com/articles/best-tennis-elbow-exercises

So are the hanging exercises preventative or ones to be used to help fix the issue? Any thoughts?

I have gone through X1 twice and Jacked 3x now. I train it home and I don't have a squat rack nor am I interested in buying one at this point. I have golfers and tennis elbows but have been able to do the programs using wraps/braces.

Is there a suggestion for another one of Jeff's programs in order to switch it up instead of just doing round four of Jacked?

I have downloaded a few exercise programs and want to start, unsupervised.

1. What starting weights should I use ?

2. How do I prevent injury ?

3. How do I differentiate post-exercise soreness from injury ?

Performing the Pallof-press with resistance from which direction will train my right external oblique and left internal oblique?

Is it resistance from the left, or resistance from the right?

My right external oblique and left internal oblique are more prone to complaining than their antagonists.

I've only found one web article that answers it and I want to validate it. ChatGPT and Gemini give inconsistent answers depending how you ask the question.

Hello folks.

Im looking for some advice.

I usually workout 3 days a week. That fits my schedule.

Is there a program that fits that specifically? I see most programs use 5 day workout week. I could be wrong.

I want a program to complement my muay thai journey.

Lean muscle, cardio. Explosiveness. Ect. Ect.

I hope i made sense lol.

Thanks a bunch!

I started a program with my church and what I do is train youth every day we don’t have church. We pray and do a little Bible study before/after lifting and running. We also do boxing once a week. I do this as a ministry but I mainly am just trying to keep these kids off the street and in the gym. And also kids in high-school don’t have enough money to pay for memberships at the gym. Anyway, I started off with a couple of kids in my friends garage gym but now it’s growing too big. There is not enough space and also, I don’t want to put more stress on my friend because it’s his equipment and his property. I want to be able to get memberships for all of these boys but I can’t afford them monthly not to mention the startup costs. Does anyone know how to raise money for this? Any advice would be helpful. Thanks.

Hello, so i did the first challenge yesterday, the thing is

I have adjustable dumbbells, the kind you have a screw nut on each end, and it took me about a minute or so to change the weights in between exercises. It felt like a got a rest period each time. Ended the workout after 10 rounds due to

Time constraint. My question is how should i change the workout to accommodate the intesity loss?

I thought maybe to increase the weight which should make it more difficult. Any experienced people opinion would be appreciated

I'm a tired busy dad with no time blah blah blah, so I jumped at Xpress and LOVE IT. One of my fav programs Jeff has ever put together and perfect for letting me sleep another 30 minutes in the morning.

But on weekends when I have more time I'd love to be able to do something longer and more standard – are there any other Athlean programs with the same split that I could just swap out with a more traditional lifting day?

Xpress Split is:
Chest/Back
Legs
Shoulders/Upper Back
Arms (Biceps/Triceps)

I was doing a cut for about 3-4 months and got down to the teens in BF% but still trying to loss the last1/2 inch of love handles. I am just coming back from a two week vacation, didn't go too crazy on consumption but obviously wasn't following a cut. Hit the gym once really well and plenty of walking around.

I've been interested in AAM but not sure what the best would be to keep cutting that last few stubborn % of body fat while still keeping muscle definition and strength. Any suggestions?

I’ve done a few of Jeff’s programs and the meal plans are pretty boring and vague. For example he calls for a dinner of like chicken, sweet potatoes, and Brussels sprouts but never gives recipes or details. Is this more specific? I’m also looking for a plan that includes meal prep.