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Weekly Workout Distribution
Comparison of training activity across the week based on McMillian's schedule.
Primary Sources
Strength Training Expert Shares 3 Tips to Build Muscle - Business Insider
James McMillian, the president of Tone House in New York City, focuses on full-body workouts and follows a simple, high-protein diet. James McMillian 2026-05-14T11:28:01.242Z James McMillian, the president of Tone House in NYC, has a few habits that keep him in shape. He works out twice a day on weekdays, leaving weekends free to spend time with his family. He also follows a very simple high-protein diet. Between coaching 10 workout classes a week and holding personal training sessions, James McMillian makes the most of his gym time. The president of Tone House, a strength training facility named "the hardest workout in New York City" by Business Insider, McMillian often goes to the gym twice a day at the height of training to prepare for competitions like Hyrox or marathons.He also completely abstains from training on weekends. "The weekend is my time where I spend with my family," McMillian told Business Insider. "But Monday through Friday is when I work out, no matter whether it's for a competition or not."McMillian, who was diagnosed with asthma as a child, said the experience taught him the discipline necessary to be regimented with his routine. "The biggest thing is the mentality," he said. "Nobody wakes up every single day and says, 'I want to work out.'" His advice to stay motivated is to do what you can: Go for a walk outside or ask a friend to join you at the gym. "Try your best," he said. "Progress over perfection."Here are McMillian's habits that help him stay fit.Skip leg day for a full-body workout McMillian prefers full-body workouts to reduce his chances of injury. James McMillian McMillian isn't a fan of separating entire workout days by upper or lower body, preferring to focus on full-body movements. "I believe the body is meant to move as one system, not in isolated parts," he said. If he does upper body one day, there might be some overlap when he does lower body workouts that require core strength, leading to overuse of his muscles. "There are more chances I'll get injured," he explained.Instead, McMillian starts his morning workouts with a quick warmup. During competition training season, it looks like a one-mile run, 50 thrusters, another half-mile run, 50 reverse lunges, one more half-mile run, and 50 weighted drop exercises. Otherwise, his warmup is three unbroken sets of 10 bicep curls, 10 dips, and 20 pull-ups.The main workout alternates upper- and lower-body exercises, such as squats and bench presses.Despite the intens...
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