Exercise Scientist Grades Real Gym Workouts. Some Were Shocking
In a Nutshell
Dr. Mike rates five user-submitted workouts on a 5-tier scale and gives direct technical fixes. The standout performers were Brian and Axel, both rated elite for crisp technique and smart set-rep schemes, while Ryan, Jason, and Armuan landed in the solid-to-elite range with tweaks like swapping overhead presses for lateral raises, front-loading heavy sets, and converting 8×8 leg extensions to myo-rep clusters. Core takeaway: prioritize compound lifts first, keep exercise selection under 5–6 per session, and save variation for when progress stalls.
These notes were generated by AI and may contain inaccuracies.
Dr. Mike from RP Strength critiques user-submitted workouts on a scale of disaster, broken, mid, solid, or elite. The format includes giving advice, insights, and making respectful jokes about the workouts submitted.
Ryan trains only twice per week due to work and family limitations. His workout includes weighted pull-ups for 3 sets of 10-15 reps with 1 rep in reserve and the last set taken to failure. The technique shows full range of motion with good height achieved.
Ryan performs a rest-pause technique at the bottom of some reps during pull-ups. While acceptable from a stimulus perspective, maintaining consistent cadence across all reps is preferred for tracking purposes.
Bench press is performed for 3 sets of 8-12 reps with 1 rep in reserve and the last set to failure. Technique is excellent with gentle chest touches. Since Ryan trains only twice weekly, all sets should be taken to failure rather than maintaining 1 rep in reserve, as fatigue management is minimal with this frequency.
For weighted pull-ups, underhand grip is recommended to increase biceps involvement since no dedicated bicep work is performed. For bench press, a very close grip setup with elbows tucked significantly is suggested to target both chest and triceps rather than primarily chest.
Calf raises are supersetted with Smith machine tricep extensions. A one-second pause at the bottom stretch position is recommended. The thumb-over grip on tricep extensions may lead to elbow pain; a monkey paw or false grip without thumb wrapping is advised instead.
Leg extensions are performed for 3 sets of 16-20 reps to zero RIR with lengthened partials. While effective, compound movements like walking lunges, Bulgarian squats, leg press, or hack squats are recommended to target additional muscles including adductors, glutes, and sartorius.
Ryan's workout receives a solid rating with potential to reach elite status by implementing the suggested technical modifications.
Jason performs 6 sets of weighted neutral grip chin-ups in the 4-8 rep range using a descending ladder. The technique shows grinding reps with extended rest between repetitions, which is acceptable but may affect tracking consistency.
Smith machine overhead press is performed for 3 sets at 2 RIR in the 10-15 rep range. This movement primarily trains triceps, upper chest, and front delts rather than side delts. Replacement with face pulls, lateral raises, or upright rows is recommended for better side delt development.
Sitting closer to the machine, tilting the head back more, and arching the back allows the bar to stay closer to the face for better force production. The descent should target the clavicle area rather than going excessively low.
Seven sets of Smith machine rows are performed in the 10-20 rep range with pyramiding from 85 lb to 125 lb and back down. The pyramid approach is problematic because heavier sets come later when fatigue has accumulated, reducing force production. Heavy sets should be performed first, followed by lighter sets.
Shooting the butt up and standing on a platform allows greater upper body lowering while maintaining chest position, creating a bigger stretch for mid-back muscles rather than primarily upper back.
Five sets of rope cable curls target 10-20+ reps with 45 lb for high-rep sets and 55 lb for heavier sets, then returning to 45 lb for three sets. Starting with heaviest weight and descending is recommended over the current ascending-descending pattern.
Jason's workout ranks between solid and elite. Recommendations include replacing shoulder work with side delt-focused movements, saving shoulder work for the end of the workout, and reversing the pyramid loading pattern. The meat-and-potatoes set volume is praised.
Brian performs deadlifts for 5 sets of 3-5 reps with excellent technique including gentle ground contact, bar kept close throughout, and proper racking. Sets of 3-5 reps are noted as excellent for developing strength applicable to jiu-jitsu.
Bench press is performed for 3 sets of 6-8 reps with technique rated 10/10. To break through a long-standing plateau at 6 reps, returning to 155 lb and performing sets of 7-8 reps with 1-2 reps in reserve is recommended, adding 2.5 lb weekly while maintaining rep targets.
Single-arm dumbbell rows are performed for 5 sets of 6-8 reps at maximum available dumbbell weight. Dynamic movement with some swing at the top is acceptable for jiu-jitsu application while maintaining eccentric control and stretch.
Bicep curls and lateral raises are supersetted for 3 sets of 10-12 reps. Bicep curl technique is excellent while lateral raises show good height and eccentric control. Reduced swinging on both movements is suggested.
Weighted decline sit-ups are performed for 3 sets of 10-12 reps with excellent technique including stretch at the bottom position. This exercise has direct application to jiu-jitsu guard work, submissions, and sweeps.
Brian's workout receives an elite rating. The only criticism involves suggesting exercise variations when current movements become stale, including stiff-legged or deficit deadlifts, incline bench, machine or cable rows, cable or barbell curls, and various lateral raise alternatives.
Axel performs ring pull-ups for 3 sets of 4 clusters using a specific rest pattern: 5 reps, 45-second rest, 2 reps, 30-second rest, 1 rep after 10-second rest. The technique is rated as elite-level with perfect timing and chest position.
Overhead press technique includes head swing back, clavicle touch, and full lockout with bar positioned up and back. Clown hang muscle snatches are performed for 3 sets of 6-15 myo-rep matches with exceptional control demonstrated.
Axel's workout receives an elite rating with no additional advice provided beyond maintaining variation every few months while continuing steady progressions.
Armuan performs standing calf raises for 5 sets of 15 reps focusing on the bottom half range with ultra-deep stretch and locked knees. Seated leg extensions follow for 8 sets of 8 reps.
For 8 sets of 8 leg extensions, converting to giant sets or myo-rep sets is suggested. Taking 64 total repetitions by performing as many as possible until failure, resting 30 seconds, and continuing until reaching 64 total reps provides equivalent stimulus in significantly less time.
Hip thrusts are performed for 5 sets of 8 reps with excellent technique including full range of motion and deep stretch position that maximally activates glutes.
Smith machine squats are performed as 2 sets of 12 with 4 sets of 6 in between. Performing sets of 6 immediately after warming up when strongest is recommended, with Smith machine squats moved to the beginning of the workout.
Calves can remain at the beginning if high priority, but typically saving them for last is suggested. Recommended exercise order includes Smith machine squats first, followed by seated leg extensions, lying leg curls, and hip thrusts, with muscle grouping considered for training efficiency.
Armuan's workout arrangement is rated as solid with elite technique and execution. The 2028 bodybuilding show preparation is acknowledged with positive expectations.
Sebastian follows a torso-limbs split with 4 days on, 1 day off, resulting in 5-6 training days weekly with each muscle hit 2.75 times per week on average. An A and B rotation provides variation with each lift performed once every 8 days.
Y-raises are performed standing for 1 set of 8-12 reps. Unilateral frontal plane lat pulldowns follow for 3 sets of 6-10 reps with excellent stretch at the top position. Machine flies are performed for 2 sets of 6-10 reps with lengthened partials.
Sagittal plane unilateral lat pulldowns require scapulae to drift forward at the top position for maximum lat engagement and stretch.
Dumbbell incline press is performed for 2 sets of 6-8 reps at very low incline with dumbbells sunk to outside the pecs into armpits for maximum stretch. Behind-the-body cable laterals are performed for 2 sets of 8-12 reps.
Kelso shrugs are described as a gigantic waste of time equivalent to all shrugs. All stimulus from shrugs can be obtained through rows, which Sebastian already performs, making the shrugs redundant.
Y-raises and behind-the-body cable lateral raises are roughly redundant exercises. Collapsing these into one movement saves time while maintaining volume, with the other variation saved for the A day rotation.
Maximum 5-6 exercises per workout is recommended as a general guideline. More exercises limit hard training capacity and burn through variation unnecessarily. Sebastian's technique is rated as close to elite.
The hosts offer personalized workout critiques including jokes about outfits, general appearance, and likely sexual orientation, along with functional advice for implementing better results. To submit a workout for critique, send an email to [email protected] or contact Scott via Instagram at @scotthoone. The hosts recommend following Scott on Instagram and suggest viewers try to be friends with him, send follow-up questions, DMs, and pictures.
When submitting workout videos, send both video clips of entire sets at a time, especially toward the end of the set. List out everything performed including sets and reps for that sample day. Submit one sample session rather than an entire workout. The hosts will try to help with the submitted content.
"Train hard. See you next time."
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