 Next question is from Michael M247365. If you were programming a full body routine, what primary exercises would you build it around and how would you rotate in other accessory exercises? This is someone I picked this question and I only picked it because it had like 17 or 20 likes because I feel like, don't we talk about this? Do you listen to the show? Yeah, I'm like, don't we talk about this all the time and every single program is built around this. I felt like we addressed this, but again, if there's that many people that are liking it, I feel like that many people need to hear it again that I think and I had this same conversation this weekend with my family is there are certain movements that I think should be staples and stay in your routine forever. And that's like the big four or five, you know, your squat, your deadlift, your overhead press, your bench press, a barbell row. Like those five movements, I don't think ever should leave your routine. I mean, there's so much that you can do with manipulating tempo and rep ranges and rest periods that you can still make it feel novel, but it's so complex and it gives you such a big bang for your buck that it should remain in there. And then all the other little things is what we're rotating every four to six weeks. And I'll add a few exercises to that. I think a pull-up and a dip belong in that. I think a windmill belongs in that because it's a type of rotation. I think some type of a split stance, lower body exercise, like a lunge belongs in that. And I do think some kind of a lateral movement probably belongs in that, whether you're doing a sled pull and you're walking sideways or you're doing like a lateral lunge or a Cossack squat, probably belongs in there. So you've got all your bases covered if you do all those exercises. I mean, the big movers, the big muscle builders, the big bang for your buck, speed up the metabolism, build muscle exercises are the ones that Adam named. Your bench, deadlift, squat, overhead press, barbell row, like those always are going to be the exercises that build the most muscle, but they're not complete, right? There's no rotation in those movements. There's no unilateral in there. If you follow the RGB, so the red, green, and black. Maps endobolic, mass performance, maps aesthetic. You've got all of it. You hit all of that. That was the point of it all. I remember when we first wrote performance that it didn't sell as well as black and red did when we first launched, but I can't make the case enough for why that belongs in the rotation because of what Sal is talking about right now. Is that program puts a ton of emphasis on multi-planar movements and then also rotational type of exercises and also unilateral type moving and even some explosive stuff, which I think those things do belong somewhat in the rotation. But even then, that program doesn't get away from any of the big lifts that we're talking about. All those big lifts are also included in that. That's right. The best workouts include those exercises. You really can't replace them. Now, you can find exercises that work the same muscles. You can find machines that work the same muscles, but you can't replace a barbell squat. You just can't. You can't replace a row. There's nothing that'll replace that. Anything you try to replace a row with is a row of some sort, right? An overhead press. You can't replace an overhead press. You have to do an exercise with the resistance where you reach up above your head. There's nothing to replace that. And any machine that attempts to do so is going to result in less strength, less muscle, less results. And even any combination of machines, you can find me the next four most effective leg exercise machines, and those four combined are not going to give you the same results as just the squat. Well, there's always going to be people out there trying to argue for different points of, yeah, of different types of machines that have just as much impact and this and that and the other. It just reminds me of the conversation we had with, like, I think it was Max Schmarzo, where he's talking about the sauna. And, you know, the benefits of the sauna is that it's an exercise, like, emulator. Like, it heats up the core temperature of the body. It makes the body think that it's done, you know, work, but it has not. And so, you know, you may get, like, a fraction of the benefits from it, but you're not going to get it unless you actually do the real thing. Right. It's like supplements, okay? Supplements can have some value, but they can never replace food. They just can't. It just will never... I'm dealing with this with Jessica, right? So, she's third trimester and she's not anemic, but she's moving in that direction. Very common for pregnant women. So, the doctor's like, let me recommend some iron pills for you. And I mean, it's the gentle iron and all that stuff. But it's... You're like, let's eat some steak. Well, it's not absorbing as much. She has to take more of it to get the same impact. Plus, iron supplements cause their own side effects, like constipation. They can cause other issues. So, instead, what we're doing most days is I'll make her organ meats. We make liver. Chicken liver, very high in iron. You know what's funny? She needs less iron from chicken liver to get her iron to stabilize or go up than she does from an iron pill. Like, she needs twice as much iron in an iron pill to get her iron levels to respond. Like, half as much iron from food, not to mention all the other nutrients and stuff like that. So, think of those core exercises like we just talked about as whole foods and everything else is a supplement. Really, that's the comparison. And a lot of that is... Aside from why they're so great... And back to Justin, because I want to make sure we drill this home because there is a camp of, you know, smart coaches too. A lot of good... They're good coaches that are out there that are, you know, touting other movements besides the squat and the deadlift and telling people like, this one activates just as much muscle and you can build just as much quads. And that's very appealing to people that, you know, look at the squat and deadlift and they're intimidated by it or they have a hard time with it and they hear like, oh, this great intelligent coach that's saying, you know, you could do a hack squat and build as much muscle as a barbell squat. But part of what makes those movements so great is the fucking learning curve. Is that it's difficult and is that if you're bad at it, it's telling you something. It's telling you that you've got breakdown somewhere, that you've got areas that you need to work on, whether it be a mobility or an imbalance somewhere that you need to address. And a good goal for everybody should be, even if you can't do those movements, is to get to the place where you can do those movements. That's what makes them so valuable. Anybody can get in a hack squat. Anybody can get in there, put their... slide in their shoulders underneath the machine, unlatch it and drop down and go back up. Anybody can do that. But what it's hard about something like that is it doesn't show the breakdown. It doesn't expose you. It doesn't have a massive learning curve. It's very easy just to get in and start doing it. And that's what the appeal for so many people is, what can I do besides those movements that gives me as much muscle or burns as much calories? And it's like, no, that's the wrong reason to avoid those movements. Do those movements. If you're not good at those movements, figure out how to get good at those movements and you'll get so much bang for your buck. You know, who has been on the receiving end of that type of incorrect or inaccurate information the worst? Women. Women's workout programs for a long... We're starting to see some changes now, partially because CrossFit popularized these exercises generally, but also for women. And partially, I think, because women obviously are smart and are realizing if I follow the workout that doesn't say specifically for women, I'll probably get better results. But they've been on the receiving end of this bullshit for so long, where you look at these workouts that are designed for women, and there isn't a single deadlift, a single barbell squat, or a single barbell overhead press or barbell row. And it's like, that is terrible. That's so dumb, you're totally missing out. You're just going to get your goals way slower, or maybe never at all.