Fit Bod Blueprint

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...

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...

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 leve...

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 overrat...

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 the...

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 t...

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, s...

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...

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 d...

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 diff...

In this episode, Phil turns the mic around and digs into Tyler’s story, from his early days lifting in high school to competing in men’s physique, powerlifting, and bodybuilding, and finally landing in a more balanced place with training today. They talk through what first sparked Tyler’s interest in fitness, how his mindset changed over the years, what he learned from prep life and post-show rebo...

Phil and Tyler are back with part two of their deep dive into why most people bail on their New Year’s goals—and how to avoid becoming one of them. This week, they unpack the real reasons your plan might not be working (even if you feel like you’re doing “everything right”). They cover: • Why copying someone else’s plan almost always backfires • The importance of tracking food, workouts, and steps...

You lost the weight… but now the scale is creeping back up. In this episode, Phil and Tyler unpack why that happens—even when you're doing most things right—and what to expect after a fat loss phase so you don’t spiral. They cover: • Why 80–90% of people regain weight within a year • The difference between weight gain vs. fat gain (huge) • What a healthy maintenance phase actually looks like • How...

In this episode of The FitBod Blueprint , Phil and Tyler rank their go-to chest exercises—no overthinking, just straight-up gym talk from two guys who’ve been at it for years. From barbell bench to machines you probably forgot about, they break down what actually helps you build muscle and what’s just wasting space in your program. From barbell staples to machine hacks, they break down what moveme...

In this holiday edition of The FitBod Blueprint , Phil and Tyler reframe what it means to navigate Christmas and the New Year while still caring about your health—without guilt, without extremes, and without losing your mind. They unpack: • Why “surviving the holidays” is the wrong mindset • How to realistically manage gym expectations during holiday chaos • Tips for handling leftovers, drinks, de...

In this episode of The FitBod Blueprint , Phil and Tyler break down the surprisingly beneficial (and often misunderstood) topic of taking a week off from training . Whether it’s planned, forced (hello, vasectomy recovery), or just overdue, stepping away from the gym doesn’t mean losing progress—when done right, it can actually accelerate it. They dive into: • Why time off won’t wreck your gains (a...

In this episode of The FitBod Blueprint , Phil and Tyler dig into the top 3 training mistakes they see over and over again—stuff that’s probably sabotaging your results, even if you think you’re doing everything right. They cover: • Why sloppy form is costing you more than you think • How inconsistency and program-hopping stall long-term progress • The myth of needing to do more (and why most peop...

The holidays are here, and with them comes the chaos: parties, school events, extra work demands, and the unspoken pressure to say “yes” to everything. In this episode of The FitBod Blueprint , Phil and Tyler unpack the addiction to being busy—and how it quietly sabotages your fitness, your mental health, and your ability to just enjoy life. They dive into: • Why we glorify “busy” and how to break...

In this episode of The FitBod Blueprint , Phil and Tyler each bring their top underrated exercises to the table—and some of them might surprise you. Whether you're struggling with posture, lower back pain, or just want to move and feel better in day-to-day life, these movements deserve a place in your program. From farmers carries to face pulls, Pallof presses to hip thrusts, they break down: Why...

In this episode of The FitBod Blueprint , Phil and Tyler jump into a blind ranking challenge—this time with supplements. Creatine, whey, BCAAs, beta‑alanine, omega‑3s… none of them are safe. With no idea what’s coming next, they lock in their rankings one by one and talk through the real pros and cons of each supplement, including: Why creatine is so highly regarded Where whey protein actually bel...

In this episode, we’re putting three types of cardio on the chopping block: steady-state steps, HIIT, and group classes in this edition of  Date, Marry, Eliminate . One gets a forever commitment, one gets a quick fling, and one’s gotta go.  Phil and Tyler break down:  Why HIIT isn’t always the magic fat-burner people think it is The surprisingly underrated benefits of just walking more And which g...

In this follow-up episode, Coach Phil continues his conversation with Dr. Chris Stanton—this time focusing on Chris’s work in financial coaching. They dive into the emotional side of money, the shame so many people carry around debt, and why budgeting isn’t about restriction—it’s about creating freedom. Chris shares: • How he helps clients untangle guilt and avoidance around finances • Why money h...

In this episode of The FitBod Blueprint , Phil is joined by longtime friend and former client Dr. Chris Stanton. Chris opens up about growing up overweight, his early experiments with keto, and the moment he realized he needed a sustainable, long-term approach to fitness.  Together, they cover:  • Chris’s background and struggles with weight from a young age  • What finally clicked when he started...

In this episode of the Fit Bod Blueprint , Phil and Tyler dive into one of the most common issues people face in the gym— back pain . Whether you’ve tweaked something recently or have dealt with chronic tightness for years, this one’s all about how to keep training smart without making things worse.  They break down common causes of low back discomfort during workouts, movements to be cautious wit...

In this episode of the Fit Bod Blueprint , Coach Phil and Coach Tyler unpack one of the most debated topics in fitness: HIIT cardio vs. steady state. With summer in full swing, busy schedules, and life transitions (hello, baby #2 for Tyler!), this conversation is all about how to get the most bang for your buck when it comes to cardio.  They dive into how to choose the right type of cardio for you...