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About Primal Den
Welcome to Primal Den.
This is a place to learn about your health, get stronger, and better understand how your body works.
Right now, you'll find workouts, supplements, and a growing collection of blog posts. Whether you're looking for something to train with, learning about a supplement, or just want something interesting to read, it's all here in one place.
This is just the beginning, though. There's a lot more to come.
Take a look around and see what you find.
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Today's Workout
Upper Body • 30 min
Start WorkoutSupplements
Flagship Stack
MegasporeBiotic
N1O1 Nitric Oxide Lozenges
Wednesday09/09/26
Equipment Needed
Dumbbells or Cables
Warm-Up
- Light bike - 2 min
- Bodyweight squats - 10 reps
- Band pull-aparts - 15 reps
- Glute bridges - 10 reps
20-Minute EMOM (Every Minute on the Minute)
Start a timer. At the start of every minute, perform the prescribed reps, then rest for the remainder of that minute. Complete 5 full rounds (20 total minutes)
- Minute 1: 10 Dumbbell Flat Bench Press
- Minute 2: 12 Seated Cable or Dumbbell Rows
- Minute 3: 10 Dumbbell Romanian Deadlifts
- Minute 4: 12 Dumbbell Lateral Raises
Finisher
- Easy walk cool-down - 3 min
- Light chest & hamstring stretch - 2 min