I’m laying down the gauntlet… Drawing a line in the Jersey shore sand.
While everyone kicks back and takes it easy on vacay, I’m GOING IN.
Training harder, eating better, stepping up my game in all aspects of life. Staying ready, so I don’t have to “get ready”.
As the dog days of Summer arrive, I plan to be a DAWG. Just like when I was a kid, Summer was “separation season”—time spent paying dues to distance myself from my peers.
It in this spirit of commitment and relentless consistency that I present 21 days of free programming. 21 workouts for 21 straight days. Three weeks hard in the paint. Simple, precision workouts. Hammering the basics. Efficient and effective. Intense with intent.
The kind of workouts you can bang out quickly (in under an hour total) in a basement, garage or school weight room as well as in the grimiest of the great gyms on God’s green Earth.
A lot can be accomplished in three focused weeks. I’m locking in for 21 days. The gauntlet has been thrown down. Let’s build and rebuild ourselves better than ever, and encourage our fellow person to do the same. Let’s STAY READY together. -G
The Gauntlet 2026: Summer Session
Monday, July 20, 2026 Arms #MondayGunday
Cardio: 20 minutes of walk/run/bike/stairs/elliptical
Barbell Curls: 4 sets x 15-8 reps
Superset: Skullcrushers w/ CGBP, 3 sets each x 20-10 reps
Superset: Hammer Curls w/ Wrist Curls, 2 sets each x 25-15 reps per set
Tuesday, July 21, 2026 Shoulders #DynamiteDelts
Cardio: 20 minutes of walk/run/bike/stairs/elliptical
DB Side Raises: 3 sets x 25-10 reps
Military Press: 3 sets x 15-8 reps
Upright Rows: 2 sets x 12 reps
DB Shrugs: 2 sets x 20 reps
Wednesday, July 22, 2026 Back #WideWednesday
Cardio: 20 minutes of walk/run/bike/stairs/elliptical
DB Pullovers: 3 sets x 15-10 reps
Wide Grip Pulldowns: 3 sets x 15-10 reps
DB Rows: 3 sets x 15-8 reps
Pullups: 25 reps total (as many sets as necessary)
Thursday, July 23, 2026 Quads #LegendaryLegDay
Cardio: 20 minutes of walk/run/bike/stairs/elliptical
Leg Extensions: 3 sets x 25 reps
Lunges: 3 sets x 12 reps per leg
DB Goblet Squats: 3 sets x 15 reps
Bulgarian Split Squats: 3 sets x 12 reps per leg
Friday, July 24, 2026 Chest #BigFriday
Cardio: 20 minutes of walk/run/bike/stairs/elliptical
Incline DB Flyes: 3 sets x 15-10 reps
Flat Barbell Bench Press: 4 sets x 12-4 reps
DB Floor Press: 2 sets x 15 reps
Pushups: 2 sets x 25 reps
Saturday, July 25, 2026 Hams/Calves/Abs #DetailsDay
Cardio: 20 minutes of walk/run/bike/stairs/elliptical
DB Stiff-Legged Deadlifts: 3 sets x 12 reps
Leg Curls: 3 sets x 15 reps
Standing Calf Raises: 4 sets x 25 reps
Floor Crunches: 4 sets x 25 reps
Planks: 2 sets x 45 seconds
Sunday, July 26, 2026 Squats #SundayService
Cardio: 20 minutes of walk/run/bike/stairs/elliptical
Squats (any kind): 10 sets x 12-6 reps
Monday, July 27, 2026 Arms #MondayGunday
Cardio: 20 minutes of walk/run/bike/stairs/elliptical
Dropset DB Curls: 3 sets x 30+ total reps
Pushdowns: 4 sets x 20-10 total reps
Hammer Curls: 2 sets x 15 reps
Wrist Curls: 2 sets x 5 reps
Tuesday, July 28, 2026 Shoulders #DynamiteDelts
Cardio: 20 minutes of walk/run/bike/stairs/elliptical
One Arm DB Side Raises: 3 sets x 12 reps per
Band Pull-aparts: 3 sets x 25 reps
Military Press: 4 sets x 15-10 reps
Shrugs: 3 sets x 25 reps
Wednesday, July 29, 2026 Back #WideWednesday
Cardio: 20 minutes of walk/run/bike/stairs/elliptical
Wide Grip Pulldowns: 4 sets x 15-10 reps
Narrow Neutral Grip Pulldowns: 3 sets x 15-10 reps
DB Rows: 3 sets x 12-6 reps
Underhand Grip Pulldowns: 2 sets x 15 reps
Thursday, July 30, 2026 Quads #LegendaryLegDay
Cardio: 20 minutes of walk/run/bike/stairs/elliptical
Superset: DB Sumo Squats w/ DB Goblet Squats, 3 sets each x 15 reps
Leg Extensions: 3 sets x 25 reps
Bulgarian Split Squats: 2 sets x 12 reps per
Wall Sits: 2 sets x 45 seconds
Friday, July 31, 2026 Chest #BigFriday
Cardio: 20 minutes of walk/run/bike/stairs/elliptical
Flat DB Flyes: 2 sets x 20 reps
Flat Barbell Bench Press: 4 sets x 10-4 reps
Incline DB Press: 3 sets x 15-10 reps
Parallel Bar Dips: 2 sets to Failure
Saturday, August 1, 2026 Hams/Calves #DetailsDay
Cardio: 20 minutes of walk/run/bike/stairs/elliptical
Superset: Leg Curls with Standing Calf Raises, 4 sets each x 25-10 reps
DB Stiff-Legged Deadlifts: 2 sets x 15 reps
Bodyweight Calf Raises: 2 sets x 50 reps
Sunday, August 2, 2026 Abs/Traps #SundayService
Cardio: 20 minutes of walk/run/bike/stairs/elliptical
Superset: Crunches w/ Shrugs, 6 sets each x 25-12 reps
Monday, August 3, 2026 Arms #MondayGunday
Cardio: 20 minutes of walk/run/bike/stairs/elliptical
Barbell 21s: 3 sets x 7/7/7 reps
Overhead DB Extensions: 3 sets x 15-10 reps
Hammer Curls: 2 sets x 15 reps
Pushdowns: 3 sets x 20-10 reps
DB Wrist Curls: 2 sets x 25 reps
Tuesday, August 4, 2026 Shoulders #DynamiteDelts
Cardio: 20 minutes of walk/run/bike/stairs/elliptical
Seated DB Side Raises: 3 sets x 20-10 reps
DB Rear Felt Raises: 2 sets x 20 reps
Military Press: 4 sets x 15-10 reps
Shrugs: 3 sets x 25 reps
Wednesday, August 5, 2026, Back #WideWednesday
Cardio: 20 minutes of walk/run/bike/stairs/elliptical
Pullups: 25 reps total (as many sets as necessary)
Underhand Grip Pulldowns: 3 sets x 15-10 reps
Wide Grip Pulldowns: 3 sets x 15-10 reps
DB Rows: 3 sets x 12 reps per
Thursday, August 6, 2026, Quads, #LegendaryLegDay
Cardio: 20 minutes of walk/run/bike/stairs/elliptical
Leg Extensions: 4 sets x 25 reps
Goblet Squats: 3 sets x 15 reps
Lunges: 3 sets x 12 reps per
Bulgarian Split Squats: 2 sets x 12 reps per
Friday, August 7, 2026, Chest #BigFriday
Cardio: 20 minutes of walk/run/bike/stairs/elliptical
Flat DB Flyes: 3 sets x 15 reps
Flat Barbell Bench Press: 5 sets x 12-4 reps
DB Floor Press: 2 sets x 25 reps
Pushups: 2 sets to Failure
Saturday, August 8, 2026, Hams/Calves/Abs #DetailsDay
Cardio: 20 minutes of walk/run/bike/stairs/elliptical
Lying Leg Curls: 4 sets x 15 reps
Superset: Standing Calf Raises w/ Bodyweight Calf Raises, 3 sets each x 25-15 reps per
Superset: Hanging Leg Raises w/ Crunches, 2 sets each x 25-10 reps per
Planks: 2 sets x 60 seconds per
Sunday, August 9, 2026 Squats #SundayService
Cardio: 20 minutes of walk/run/bike/stairs/elliptical
Squats (any kind): 10 sets x 12-2 reps
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