Fit Bod Blueprint

Episode 43: Ranking the Best Compound Exercises for Muscle Growth

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.

Episode 42: GLP-1 Weight Loss Drugs Explained

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!

Episode 41: How to Get Back on Track After Vacation

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.

Episode 40: Best Bicep & Tricep Exercises Ranked

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.

Episode 39: The Power of Saying No (Fat Loss, Boundaries, and Staying Consistent)

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.