• 🏋️ Total-Body Reset Workout

• 🥞Pumpkin Power Pancakes

• ⏱ When to Switch Your Split

• ⚡Jacklete Training: Next Level

👇 Dive in and Set the Standard!

The Jacklete Evolution

For years, I trained to build muscle, not move it. My focus was symmetry, size, and detail, every rep about sculpting shape and chasing perfection.

But lately, I’ve wanted something more: to feel athletic again. That’s where this new protocol called Jacklete Training came from.

It’s for people who want to perform like an athlete while being jacked like a bodybuilder.

It’s hypertrophy plus performance, a mix of power, conditioning, and mobility designed to build a body that not only looks great but performs at a high level.

When I was competing, every ounce of energy went into sculpting shape. Now I’m training to stay muscular and powerful while keeping my back, hips, and joints healthy and strong.

That means I mix in pushing trucks, carrying heavy weight, and challenging my balance and control.

Every movement fires my core, reinforces posture, and builds the kind of strength that actually transfers to real life.

This is what “Jacklete” is all about: strength, size, and performance in balance.

The goal isn’t just to fill out a T-shirt, it’s to build a body that performs under pressure, holds up over time, and still looks elite.

Because I’m not training for “next year” anymore, I’m training for the next 40 years.

I want to look great and be strong when I’m 70. Still moving well, still lifting, still living with purpose.

That’s what this new phase is about. It’s not a step back from bodybuilding, it’s the next step forward in my evolution.

Every sled push, every loaded carry, every strongman circuit builds a kind of power that lasts. The kind that protects your body instead of breaking it down.

That’s the real goal now: to live without limits.

Set The Standard.

Chris

⚡ The Full-Body Reset

Fall was all about growth by isolating, building, and stacking mass with intelligent split training. But as we move deeper into the season, it’s time to train smarter.

When life gets busy, or recovery starts to lag, you don’t need to destroy your body to keep progressing.

You need to move better, lift heavy, and stay athletic. You want a body that not only looks great, but performs on demand.

This next phase focuses on power, strength, and function. You’ll move in every plane, challenge your stability, and keep your engine tuned.

Total-body sessions like this are efficient, joint-friendly, and proven to stimulate hypertrophy and testosterone while improving coordination and recovery.

If you’ve ever wanted to look like you could step onstage and step onto the field, this is the blueprint.

🔥 Warm-Up (5–7 Minutes)

✅ Banded pull-aparts x 20
✅ World’s greatest stretch x 5/side
✅ Bodyweight squats x 15
✅ Push-ups x 10
✅ Walking lunges x 10/leg
✅ Light RDLs x 12

🏋️ Total Body Workout

A. Front Squat • 4 x 6–8 reps @ 3010
💡 Build total-body tension — brace hard, control the eccentric, explode up.

B. Incline Dumbbell Press • 4 x 8–10 reps @ 3010
🔥 Drive evenly through both arms, feel the stretch through upper chest.

C. Trap-Bar Deadlift (or RDL) • 3 x 6–8 reps @ 3010
🎯 Posterior-chain power move. Keep lats tight and drive from heels.

D1. Pull-Up (weighted or bodyweight) • 3 x 8–10 reps
D2. Standing Overhead Press • 3 x 8 reps
⚡ Classic push/pull superset — balance strength and stability.
⏱ Rest 90 sec between supersets.

E1. Bulgarian Split Squat • 3 x 10/leg
E2. Hanging Leg Raise • 3 x 15 reps
🔥 Core + legs combo. Keep movement strict and controlled.

F. Optional Finisher (Metabolic Burn)
🚀 Row erg or sled push — 5 x 20 sec on / 40 sec off
💥 Builds conditioning and fat loss without draining recovery.

📈 Growth Keys

• Controlled Eccentric = Growth: 3-4-second lowers drive strength and hypertrophy.

• Explosive Concentric = Power: Move fast under control on the way up.

• Move Athletically: Big compound lifts keep you coordinated and balanced.

• Train 2–3x/Week: Alternate heavy, moderate, and speed-focused sessions.

💡 Programming Tip

This is your “reset” phase — where muscle meets movement. Use it when travel, work, or recovery demand flexibility, and you’ll stay lean, strong, and ready for anything.

💥 Stay strong, stay athletic, and Set the Standard.

🥞 Pumpkin Power Pancakes

These are Chris’s go-to pancakes — high-protein, clean carbs, and easy to digest, perfect for fueling activity and recovery. The pumpkin adds fiber and antioxidants while keeping things seasonal and light.

🔍 Why It Works

✅ High-Protein Fuel – Whey protein provides 25g of pure, fast-digesting protein for muscle repair.
✅ Quality Carbs for Growth – Oats and pumpkin give you slow-release energy to refuel glycogen stores post-workout.
✅ Gut + Recovery Support – Revive MD Fiber and Glutamine aid digestion and help muscles bounce back faster.
✅ Perfect Fall Flavor – Pumpkin, vanilla, and a hint of spice turn clean fuel into food you’ll enjoy eating.

 🥣 Ingredients (Serves 1–2)

• 50g oats (100g if bulking)

• 1 whole egg

• 200–250g egg whites

• 1 scoop RAW Isolate Protein (Vanilla)

• 1 oz water

• 1 tbsp pumpkin purée or ½ banana

• 1 tsp vanilla extract

• 1 scoop Revive MD Glutamine (optional for recovery)

• 1 scoop Revive MD Fiber (optional for gut health)

• Cinnamon or pumpkin spice (to taste)

• Optional mix-ins: blueberries or sugar-free dark chocolate chips

🔥 How to Make It

1. Grind the Oats: Blend oats for 4–6 seconds until fine.

2. Blend the Batter: In a blender, combine eggs, egg whites, water, protein, pumpkin/banana, vanilla, and the blended oats. Add optional Glutamine + Fiber. Blend 3–5 seconds.

3. Cook: Heat a non-stick skillet over medium heat. Pour smallish rounds (they cook best). Add blueberries or chips if you want.

4. Flip: Cook 1–2 minutes per side, until golden and bubbles form.

5. Serve: Stack and top with a dusting of cinnamon or a drizzle of sugar-free syrup.

📊 Approx Macros (Per Serving)

Calories: ~420
Protein: 48g
Carbs: 35g
Fat: 8g

🔥 Set the Standard — Fuel for Growth, Flavor for Fall. Need supplements? Go to RAW Nutrition and use the code CBUM for our best deals.

Q: Hi Chris, how long do you usually stick with one training plan before switching it up? I’ve heard everything from 4 weeks to 3 months, but I feel like I start getting bored or plateau after a few weeks.

Jerry N., Westwood, California

A: Hey Jerry, good question.

I don’t change my plan just because I’m bored; I change it when my body gives me a reason to.

For me, that’s usually every 8–12 weeks. That’s enough time to actually progress, get stronger, refine technique, and see if the structure is working.

A lot of people switch too early and never give their body a chance to adapt. Progress comes from repeating the same movements long enough to improve them, not constantly chasing something new.

But that doesn’t mean you can’t tweak things. Sometimes I’ll rotate rep ranges, adjust tempo, or swap one accessory movement to hit a muscle from a new angle while keeping the core structure the same.

There’s no hard and fast rule, but don’t change for the sake of change. Track your lifts, pay attention to how you feel, and when performance stalls or recovery starts to dip, that’s when it’s time to evolve the plan.

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

Champion Mentality

“The greatest weapon against stress is our ability to choose one thought over another.”

—William James

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