• Blast Your Back + Biceps

• Make the Most of Summer

• Best Foods for Hydration

• A Fat-Burning Cardio Plan

Summer doesn’t test your strength. It tests your standards.

The warm weather hits, vacation mode kicks in, and it gets way too easy to let things slide.

You skip workouts. Your meals get sloppy. You tell yourself it’s fine.

Then it’s September, you’re off track, and you have to start over — again.

That’s how summer gets you. But if you want to separate yourself, summer is where you can make massive gains.

While everyone else slows down, you ramp up. You train hard. You move. You hydrate. You dial in the details.

Because if you stay consistent through summer, fall isn’t a comeback, it’s a launching pad to the best version of you ever.

The truth is that summer’s the perfect time to get better. The gym clears out. Your inbox lightens up. The days are longer.

That gives you space to train in the morning and walk at night. Cook more meals at home. Catch up on projects you’ve been putting off. There’s more time. Less noise. If you choose to use it.

That doesn’t mean grinding nonstop. There’s nothing wrong with taking a break. It just means showing up while most people check out.

Right now, I’m using this time to rebuild after a shoulder injury and other health issues.

I’m on a push–pull–legs split: two days on, one day off. Chasing hypertrophy and strength, but also training smarter to prevent injuries.

That means:
• Split squats to fix imbalances
• Isometric holds for joint control
• Sled drags to build hip flexor strength and sprint mechanics
• Foot and ankle work to regain coordination for sports

These used to be the things I didn’t have time for. Now they’re the foundation.

Summer’s also the perfect time to reset your mindset. Read more. Revisit your goals. Clean up your habits. Spend time with your people.

And lock in a routine you’ll actually stick to when life speeds back up.

Just don’t let this summer slip away.

Train hard. Eat smart. Recover well.

When Labor Day comes, you’ll be happy you did.

Set the Standard!

Chris

🔥 Pull Day: Build a Wider Back + Bigger Biceps

This is the second part of the Push / Pull / Legs split — one of the most effective training splits in the game.

Whether you’re just getting started or you’ve been training hard for years, the STNDRD app meets you where you are:

➡️ Beginner: Great if you’re just starting or tight on time
➡️ Intermediate: Perfect for lifters with 6–12 months of experience
➡️ Advanced: Designed to push seasoned lifters to the edge

Today’s workout targets lats, traps, rear delts, and biceps with high-impact angles, smart volume, and enough stretch-based training to spark serious growth.

📆 Pull Day Workout

🔹 Lat Pulldown (Lean Away, Medium Grip)
3 sets of 8
Rest: 90 seconds
💡 Focus on full range of motion and lat engagement

🔹 Chest Supported TBar Row
3 sets of 10
Rest: 90 seconds
💡 Stable position lets you load up without cheating

🔹 Cross Body Rear Delt Cable Fly
3 sets of 15
Rest: 90 seconds
💡 Isolate rear delts and build a complete back

🔹 Dumbbell Pullover
3 sets of 20
Rest: 90 seconds
💡 Unique angle to hit lats and stretch the rib cage

🔹 Incline Supinated Dumbbell Curls
3 sets of 15
Rest: 90 seconds
💡 Hit the biceps in a deep, stretched position for max tension

🔹 Overhand Lat Pulldown
2 sets of 30
Rest: 90 seconds
💡 High-rep finisher — squeeze, stretch, burn

Want to complete the full split?

💥 Find the Legs and Push workouts in the STNDRD app.

📲 Tap in and Set the Standard!

— Justin King

🍉Hydrate with Food

When it’s hot and humid, hydration isn’t just about what you drink, it’s about what you eat. The right summer-friendly foods help you stay cool, recover faster, and keep your muscles firing.

In fact, 20 percent of the water your body gets comes from food, and many fruits and veggies are 90+% water.

Here’s what to put in the rotation when you want to feel light, strong, and sharp:

✔ Greek Yogurt + Cucumber + Sea Salt:
Mix full-fat Greek yogurt with chopped cucumber, a splash of vinegar, and a pinch of sea salt. Cool, protein-rich, hydrating, and loaded with electrolytes.

✔ Watermelon + Feta + Mint:
A summer classic. Watermelon is 92% water, and paired with feta (electrolytes) and fresh mint (digestion boost), it’s the perfect post-workout refresher.

✔ Banana + Nut Butter + Sea Salt:
Slice up a banana, add a spoonful of almond butter, and sprinkle a little sea salt on top. Fast fuel, natural electrolytes, and a great combo of carbs, potassium, and healthy fats to support recovery.

✔ Mixed Greens and Veggies:
Cucumbers, tomatoes, watermelon, and greens can be 90%+ water. So load up on summer salads, they’ll help you stay cool, feel full, and recover without having to slam fluids nonstop.

💧 Pro tip: Aim for at least ½ your body weight in ounces of water a day, and more if you’re training or outside.

When I’m sweating heavy in the Florida heat, I double up with RAW’s Fuel + Replenish to get sodium, potassium, and carbs back fast.

Most people underdo sodium — but if you’re training hard and sweating a lot, it’s essential.

🎆Go to RAW Nutrition now to sign up for early access to our 4th of July blowout (!) with discounts on all our products, limited edition flavors, and apparel deals.

Q: Hi Chris, what’s an outdoor cardio routine I can hit in summer?

George L., Sheboygan, Wisconsin

A: Hey George, hill walks in the heat, especially if you want to lean out and build discipline.

Try this:

🔥 Summer Hill March:

• Warm-up: 5–10 minutes easy walking

• Work Sets:

  • Walk a 6–10% incline hill (or treadmill) at a fast pace for 60–90 seconds

  • Rest 60 seconds

  • Repeat for 8–10 rounds

Want to level up?

• Add a ruck (10–30 lbs) or carry a pair of 15–30 lb dumbbells

• Breathe through your nose for the first 5 rounds for an added mental load

• Early morning is ideal — cooler temps, sunlight to set your circadian rhythm — but expect more humidity, so hydrate well. Dusk is cooler with less humidity, making it another solid option.

This workout builds lower-body strength, grip, cardio capacity, and mental toughness.

It’s low impact, high reward, and a serious fat-burner without eating into your recovery.

Question for Chris? Hit reply or email [email protected] and we’ll consider it for inclusion in a future issue of The Standard.

Champion Mentality

“Learn to say ‘no.’ Only the disciplined are free in life.”

— Eliud Kipchoge

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