Think you need to train 5-6 days per week to build muscle and get stronger? Think again.

In this episode, Phil and Tyler break down exactly how to build an effective 3-day workout program that fits into a busy life. Whether you're juggling work, kids, travel, or simply don't want to spend every day in the gym, you'll learn how to maximize results with less training time.

They cover:

• Why 3 days per week is enough for most people
• Push/Pull/Legs vs Full Body training
• The most important exercises to prioritize
• How to build a complete program with only dumbbells
• How to structure a gym-based 3-day split
• The best compound movements for strength and muscle growth
• Using supersets, drop sets, and exercise selection to save time
• Common mistakes that waste time and limit progress

If you've ever felt like your schedule is getting in the way of your fitness goals, this episode will show you how to train smarter and stay consistent without living in the gym.

Plus, Phil and Tyler take a trip down memory lane discussing Jackass, Viva La Bam, old-school cable TV, and some of the most ridiculous entertainment from the early 2000s.

Summer can throw even the best routines completely off track. School is out, schedules change, vacations pop up, and suddenly the habits that felt automatic during the year become much harder to maintain.

In this episode, Phil and Tyler break down how to stay consistent with your health and fitness goals during the summer without sacrificing family time or creating unnecessary stress. They discuss adjusting training frequency, simplifying nutrition, building realistic routines, improving sleep, and why "all or nothing" thinking is one of the biggest mistakes parents make this time of year.

You'll learn how to keep moving forward, even when life looks very different than it did a few months ago.

In this episode:

• Why summer routines often derail fitness progress
• Adjusting workout schedules without losing momentum
• The value of 2-3 workouts per week during busy seasons
• Easy nutrition strategies for families on the go
• Meal prep, grilling, and simplifying food choices
• Creating a home workout setup that fits your lifestyle
• Prioritizing sleep when daylight lasts longer
• Why memories matter more than perfect fitness plans
• Finding balance between health goals and family time

Whether you're juggling kids, vacations, camps, or a packed summer schedule, this episode will help you stay consistent without feeling like fitness is taking over your life.

How do you know if your testosterone is actually low, and when should you consider TRT?

In this episode, Phil shares his personal experience with clinically low testosterone, the symptoms that led to his diagnosis, and what happened after more than a decade on testosterone replacement therapy (TRT). Phil and Tyler also discuss the lifestyle factors that have the biggest impact on testosterone levels, common misconceptions about "low T," and the difference between legitimate medical TRT and performance-enhancing drug use.

Topics include:

• Common symptoms of low testosterone
• When to get blood work done
• Total testosterone vs. free testosterone
• The role of sleep, body composition, and exercise
• Why alcohol can tank testosterone levels
• TRT vs. anabolic steroids
• Fertility considerations when starting TRT
• Natural ways to optimize testosterone production
• Phil's experience with low testosterone and treatment

If you've ever wondered whether your energy, recovery, mood, or libido could be connected to your hormone health, this episode is for you.

What are the best compound exercises for building muscle, strength, and overall fitness?

In this episode, Phil and Tyler put their training philosophies to the test by blind ranking some of the most popular compound lifts in the gym. From Romanian deadlifts and squats to leg presses, pull-ups, lunges, and presses, they debate which movements deserve a spot at the top, and which ones may be overrated.

Topics include:

• The best compound lifts for muscle growth
• Why Romanian deadlifts are so effective
• Squats vs. leg press
• Dumbbells vs. barbells
• Exercise selection for general fitness
• Coaching considerations when programming movements
• Common mistakes lifters make

Plus, a little NHL playoff talk and a surprise blind ranking of recent Vezina Trophy winners to wrap things up.

GLP-1 drugs are everywhere… but do you actually need them?

In this episode, Phil and Tyler break down:

• What GLP-1s actually do in your body
• Who they’re truly meant for (and who they’re not)
• Why most people jump to them too early
• The biggest mistake people make while using them
• How to use them the right way for long-term success
  

If you’re thinking about weight loss medications, or already using them, don't miss this episode!

Struggling to get back into your routine after vacation?

In this episode, Phil and Tyler break down exactly how to reset your nutrition, workouts, and habits—without guilt or extremes.

You’ll learn:

• Why you don’t need to “start over” after a trip
• The biggest mistake people make post-vacation
• How to rebuild momentum in 1–3 weeks
• What to focus on first (hint: not everything at once)
• How to handle the scale and water weight
  

If you’ve ever felt stuck after time off… this is your game plan.

Not all arm exercises are created equal.

In this episode, Phil and Tyler blind rank the best bicep and tricep exercises and break down what actually works (and what’s overrated).

You’ll learn:

• The most effective curls for real bicep growth
• Which tricep exercises build size vs waste time
• Common mistakes that kill your arm gains
• How to choose the right variations for your goals
  

If you want bigger, stronger arms… this one’s for you.

Most people don’t struggle with knowing what to do… they struggle with saying no.

In this episode, Phil and Tyler break down why learning to say no is one of the most powerful skills for fat loss, fitness, and long-term consistency.

You’ll learn:

• Why “no” is a complete sentence
• How people-pleasing sabotages your progress
• The real trade-offs behind your fitness goals
• How small “yes” decisions lead to big setbacks
• Why discipline gets easier over time

If you want real results, it starts with protecting your time, energy, and habits.

Most people don’t fail because they lack motivation… they fail because they avoid the boring stuff.

In this episode, Phil and Tyler break down why simple, repeatable habits—like tracking food, drinking water, and sticking to a routine—are the real key to fat loss and muscle growth.

You’ll learn:

• Why boredom = progress
• How consistency beats motivation
• The small habits that drive real results
• Why doing less (but better) actually works

If you want results in 2026, stop chasing new plans… and start mastering the basics.

In this episode of The FitBod Blueprint, Phil and Tyler talk through what to do when life throws your normal routine off course. From ice storms and school closures to kids being home all week, they break down how to adjust your training, food, and expectations without feeling like you’ve fallen off.

They also talk about why missing a few workouts is not the end of the world, how to tell the difference between a real reason and an excuse, and why staying flexible matters more than trying to be perfect. Plus, they close it out with another fun blind rank, including Pokémon and NFL quarterbacks.