Dig DeepeR

Is DIG DEEPER right for me? DIG DEEPER and weightlifting provide lasting benefits and results, regardless of your starting point or goals. It's an intense and comprehensive strength training program designed to provide you with total body recomposition. A body recomposition program reshapes your body by increasing lean muscle mass and reducing body fat, helping you reveal a stronger, more defined body. Using a series of proven lifting techniques, you'll change the way you look and the way you feel. You're ready for DIG DEEPER. Lift heavy, challenge yourself, and work every muscle group to reach your peak physical and mental strength. Shaun's passion for helping others succeed makes lifting accessible and rewarding. What are DIG DEEPER workouts like? DIG DEEPER is a 12-week program comprised of three different lifting styles. You'll focus on each training style and repeat the workouts for four weeks before moving on to the next collection. There's also an optional fourth collection, "No Excuses," for when you're short on time. Collection 1: Dynamic Circuits – Fast-paced workouts in a massive circuit with higher rep counts to improve your strength and muscular endurance. Collection 2: Sculpt & Define – Lift heavier with fewer reps, using supersets and time under tension to build muscle and definition. Collection 3: Gain Muscle Mass – Slow, controlled heavy lifts using drop sets and pyramids to really increase strength and build muscle. There are five weightlifting workouts per week, each 40 to 50 minutes long. Shaun has also created optional 30-minute cardio workouts you can incorporate into your week to burn more fat. Tools and Equipment To complete the program, you'll need an adjustable bench and a wide variety of light, medium, heavy, and super-heavy dumbbells, so you can keep challenging yourself as you get stronger! DIG DEEPER includes a Getting Started Guide, various workout calendars, and dumbbell logs. Within the Nutrition section, you'll also find handy PDFs so you can choose the eating plan that's right for you while completing the program. These tools are designed to help you stay on track with your routines and maximize your results over the next 12 weeks. Download them, save them to your phone, or print them. What are the “No Excuses” workouts? DIG DEEPER includes a “No Excuses” collection of lifting routines under 25 minutes for when you’re short on time. There are five routines, each focusing on a different set of muscle groups, that you can substitute at any time during the 12-week program. They include lifting techniques used in DIG DEEPER and provide the same intensity as the full routines. They can also be used as a standalone collection of effective total-body workouts or for an optional sixth day of lifting.