No More Excuses⚡ Get UpHit The GymYou Promised YourselfStop Scrolling💀 Go Lift No More Excuses⚡ Get UpHit The GymYou Promised YourselfStop Scrolling💀 Go Lift
Your daily accountability kick

BitchGetUp.

Drop your number. Get a personal message when you need to stop making excuses and get to the gym.

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80%
of people quit
within 3 months
5×
more consistent
with accountability
0
excuses accepted
here
The Manifesto

You didn't fail because it was hard.
You failed because nobody
called you out.
That changes today.

The Rules
01
Show Up
You don't need to be perfect. You just need to walk through that door. 60% effort beats 100% from the couch every time.
02
Follow The Plan
Stop improvising. Stop skipping legs. Follow the 6-day schedule below — rest when it says rest, work when it says work.
03
No Vanishing
If you miss a session, you owe double next time. Not literally — but your conscience should know the debt exists.
04
Track Everything
Write down your weights. Progress is invisible until it's documented. A notebook costs $2. Your excuses cost you years.
Weekly Schedule

Click any day to expand the full workout. 6-day Push / Pull / Legs split — the most proven program for natural lifters.

Monday Push — Chest · Shoulders · Triceps
+
ExerciseSetsRepsRest
Barbell Bench Press46–83 min
Incline Dumbbell Press38–102 min
Cable Fly (Low to High)312–1590 sec
Overhead Press (BB or DB)48–102 min
Lateral Raises415–2060 sec
Tricep Rope Pushdown312–1590 sec
Overhead Tricep Extension310–1290 sec

Full range of motion on bench. Control the eccentric for 2 seconds. No ego lifting.

Tuesday Pull — Back · Biceps · Rear Delts
+
ExerciseSetsRepsRest
Weighted Pull-Ups45–83 min
Barbell Bent-Over Row46–83 min
Seated Cable Row (Wide Grip)310–122 min
Single Arm Dumbbell Row310–1290 sec
Face Pulls415–2060 sec
Barbell Curl38–1090 sec
Incline Dumbbell Curl310–1290 sec

Can't do pull-ups? Use the assisted machine and earn them. Face pulls protect your shoulders long-term — never skip them.

Wednesday Legs — Quads · Hamstrings · Glutes · Calves
+
ExerciseSetsRepsRest
Barbell Back Squat45–64 min
Romanian Deadlift48–103 min
Leg Press310–122 min
Leg Curl (Machine)312–1590 sec
Walking Lunges (DB)312 each leg90 sec
Standing Calf Raise415–2060 sec

No skipping leg day. Non-negotiable. Squat deep, chest up. If your lower back hurts, fix your form before adding weight.

Thursday Push 2 — Chest · Shoulders · Triceps
+
ExerciseSetsRepsRest
Incline Barbell Bench Press46–83 min
Flat Dumbbell Press310–122 min
Pec Deck Machine312–1590 sec
Arnold Press310–122 min
Cable Lateral Raise415–2060 sec
Skull Crushers (EZ Bar)310–1290 sec
Dips (Tricep Focus)310–1590 sec

Volume day. Use same weights as Monday but push for more reps. Progress is not always more weight — sometimes it's more reps.

Friday Pull 2 — Back · Biceps · Rear Delts
+
ExerciseSetsRepsRest
Conventional Deadlift34–64 min
Lat Pulldown (Close Grip)48–102 min
T-Bar Row38–102 min
Chest-Supported DB Row310–1290 sec
Reverse Pec Deck315–2060 sec
Hammer Curl310–1290 sec
Cable Curl (Straight Bar)312–1560 sec

Deadlift on Friday when you're warm from the week. Keep your back neutral — no rounding, ever. Walk away if form breaks.

Saturday Legs 2 — Hamstrings · Glutes · Quads
+
ExerciseSetsRepsRest
Bulgarian Split Squat48–10 each2 min
Hack Squat Machine410–122 min
Stiff-Leg Deadlift310–122 min
Hip Thrust (Barbell)410–1290 sec
Leg Extension315–2060 sec
Seated Calf Raise415–2060 sec

Bulgarian split squats will humble you — that's the point. Focus on unilateral strength this session. Don't rush the reps.

Sunday Rest & Recovery
Sunday → 20–30 min walk. 10 min stretching (hips + chest). Eat your protein. Sleep 8 hours. You earned it — don't blow it.
"The only bad workout is the one that didn't happen."
— Every person who ever got jacked
How This Works
01
Drop Your Number
Sign up below with your phone number. No app, no password, no newsletter garbage. Just your digits.
02
I Text You
I send you a personal message — not a bot — on your gym days. A reminder, a push, a reality check when you need it most.
03
You Go Lift
You get up, follow the schedule above, and actually show up. Consistency beats intensity every single time.
Get Accountability
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I'll text you personally. No spam, no apps, no bs.

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