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CONTENTS
Legal Disclaimer...........................................................5
Thank You...................................................................7
Section 1: Introduction
What to Expect............................................................9
The (Simple) System...................................................11
Tracking Your Progress................................................13
Section 2: Nutrition
Nutrition: Intro...........................................................15
Method 1: Counting....................................................16
Method 2: Intuitive Eating...........................................24
Nutrition: Conclusion..................................................35
Nutrition: FAQ............................................................37
Section 3: Exercise
Exercise: Intro............................................................48
About the Program.....................................................50
Phase 1: At a Glance...................................................51
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CONTENTS
Phase 2: At a Glance...................................................52
Phase 3: At a Glance...................................................53
What About Cardio?....................................................54
Exercise: FAQ.............................................................57
Section 4: Conclusion
Final Thoughts...........................................................64
P.S. Facebook Community............................................66
P.P.S. Online Training..................................................67
BONUS Section
Factor 1.....................................................................69
Factor 2.....................................................................71
Next Steps
Next Steps.................................................................74
Method 2: Cheat Sheet...............................................75
Bodyweight Tracker.....................................................76
Recommended Macros................................................77
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CONTENTS
The Program: Overview
Reading the Program..................................................79
Sample Workout Log...................................................82
Warm-Up Sets............................................................83
Selecting Your Weights................................................84
Phase 1: Weeks 1-4....................................................85
Phase 2: Weeks 5-8..................................................103
Phase 3: Weeks 9-12................................................121
Exercise Alternatives.................................................139
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LEGAL DISCLAIMER
The information provided within this program is for
general informational purposes only. While we try to keep
the information up-to-date and correct, there are no
representations or warranties, expressed or implied, about
the completeness, accuracy, reliability, suitability or
availability with respect to the information, products,
services, or related graphics contained in this program for
any purpose. Any use of this information is at your own
risk.
This program contains information that is intended to help
the readers become better informed consumers of health
care. It is presented as general advice on health care.
Always consult your doctor for your individual needs.
This program is not intended to be a substitute for the
medical advice of a licensed physician. The reader should
consult with their doctor in any matters relating to health.
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LEGAL DISCLAIMER
No part of this program may be reproduced or transmitted
in any form or by any means, electronic or mechanical,
including photocopying, recording or by any information
storage and retrieval system, without written permission
from the author.
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THANK YOU
I appreciate you investing in this program. Seriously, it means a lot to me. I know there’s endless amounts of fitness information out there. My goal in creating this program was to give you only the most effective available methods. This program is the result of a decade of personal experience, years of training clients both in person and online, and my continued studies in the field. But, I have to be honest… it’s not magical. If you’re looking for a quick fix or an easy path to success, this program isn’t for you. If that’s what you wanted out of this, let me know and I’ll gladly refund your payment. This plan works. But only if you’re ready for 12 weeks of consistent hard work. If you are... let’s make this transformation happen. Sam
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Section 1: Introduction
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WHAT TO EXPECT
You will lose a pound of fat every 6 minutes by eliminating just ONE food from your diet… White bread. ...if only it were that simple. If we’re keeping it real: Ladies: a 5-20 pound drop would be reasonable Gentlemen: a 10-30 pound drop would be reasonable Why are those ranges so big? Because the factors dictating fat loss (adherence to program and diet, initial body size, age, etc.) greatly vary from person to person. If you want to get more specific, a generally reasonable and healthy goal is -1% of your bodyweight per week: • 2.5 pounds per week for a 250 pound person • 2 pounds per week for a 200 pound person • 1.5 pounds per week for a 150 pound person • 1 pound per week for a 100 pound person
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WHAT TO EXPECT
IMPORTANT: This is the general average that we’re looking for. The body is not a perfect math equation, and fat loss is not linear. You will not lose 1% every week, even if you’re doing everything “right.” As long as you’re losing between .5-1.5% of your bodyweight, most weeks, you’re doing okay. Here’s what that looks like: • 2 pounds per week for a 200 pound person
• with a 1-3 pound “acceptable range” • 1.6 pounds per week for a 160 pound person
• with a .8 to 2.4 pound “acceptable range” • 1.3 pounds per week for a 130 pound person
• with a .65 to 1.95 pound “acceptable range”
Focus only on what you can control, like your effort and adherence to the plan. Stressing about your bodyweight will only hinder your results. Trust the process.
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THE (SIMPLE) SYSTEM
This program is entirely based on just 3 principles: 1. To lose fat, you need to be in a caloric deficit In other words, burning more calories than you take in. This is how all diets work. You can eat before 5AM, after 6PM, 3 times per day, or 10 times per day… if you’re in a deficit, you’re going to lose body fat. 2. To maintain muscle, you need enough protein If you’re not getting enough protein, the weight you lose might be muscle. If you lose both muscle and fat, you will weigh less, but won’t look much better. Getting enough protein helps ensure the weight you lose is fat, not muscle. This helps increase muscle definition and creates a “toned” look. Even better: protein is also the most satiating macronutrient, meaning it keeps you more full than carbs or fat.
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THE (SIMPLE) SYSTEM
3. Resistance training is much more important than cardio for looking better I’m NOT saying cardio is bad. It’s important for heart health. But when used by itself, it’s pretty lame for fat loss… It lacks a major benefit of resistance training: muscle retention. When you lift weights while eating in a caloric deficit, you will preserve muscle (while losing fat). This leads to you looking really damn good.
─ If you honor those 3 principles, you can do amazing things with your body. You can stop stressing about: • Eating after 6PM • Avoiding carbs • Having 6 small meals per day • Slaving over the treadmill It’s called “A Simple Guide…” for a reason.
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TRACKING YOUR PROGRESS
There are several ways to track your progress: 1. Progress photos
This will be the best gauge of success. Take “before” photos before starting this program. Then, take follow-up photos after Week 6 and Week 12.
2. Weigh-ins The scale is one of the more useful tools we have. It helps ensure you’re losing at a safe rate (-1% per week).
3. Energy levels How do you feel at work? Crushed, or amazing?
4. Gym performance How are your workouts going? Are you getting stronger?
5. How clothes fit The scale may not move, but your clothes may get looser.
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Section 2: Nutrition
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NUTRITION: INTRO
In this plan, you have 2 options for your nutrition.
Method 1: Counting Calories & Protein
Or
Method 2: Intuitive Eating Both work well. Counting calories and protein is arguably more effective for rapid, reliable progress. If, for whatever reason, you aren’t ready for that method, intuitive eating also works well. Remember that you can “run this” program multiple times. Meaning, you can try 12 weeks with one method (like intuitive eating), and eventually do the whole program again with another method (like counting calories and protein). If you don’t have a lot of fat to lose, and you’re trying to “fine-tune,” I highly recommend counting calories and protein.
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METHOD 1: COUNTING
Method 1: Counting Calories & Protein This method is only effective if you track and measure every single thing you consume. If you “forget” to log things, or “guestimate” portions, this method becomes totally unreliable. If you do strictly track and measure, however, you’re going to be quite thrilled with your progress. To get started, you need a daily calorie goal. A quick estimate is 10x bodyweight. Examples: • 2,500 calories for a 250 pound person • 2,000 calories for a 200 pound person • 1,500 calories for a 150 pound person IMPORTANT: There are much more accurate equations available. This “calculation” is meant to be quick and simple. For more accurate starting estimates, click here.
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METHOD 1: COUNTING
Next, you need a protein goal. A quick estimate is .8 grams per pound of bodyweight. Examples: • 200 grams for a 250 pound person • 160 grams for a 200 pound person • 120 grams for a 150 pound person • 80 grams for a 100 pound person IMPORTANT: You will have a hard time hitting that goal if you don’t include a protein source with almost every meal. Plan ahead and build your meals around a lean protein source (more on this later).
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To start with this method, hit these calorie and protein goals every day for at least two weeks. In the meantime, you need to weigh yourself (and record the result) every morning.
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METHOD 1: COUNTING
Most people track food intake using the MyFitnessPal app. Here are some things you should know about using it: 1. The details (seriously) matter
Just logging “cereal” or “chicken” isn’t good enough. Being 50-100 calories off per meal will prevent progress. Measure your portions and log them accurately. 2. You can scan bar codes For most foods, you can scan the bar code to log them. 3. Do NOT eat the calories you “earned” This creates a bad relationship with food and can eliminate your caloric deficit. 4. Ignore the app’s calorie and macronutrient recommendations Use custom goals based on this plan’s recommendations.
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METHOD 1: COUNTING
One of the most common questions I get regarding MyFitnessPal is... “How do I log food intake if I’m out to eat?” 1. If it’s a major chain, they will have a menu with calories online and/or directly on the app Take the 30 seconds to look up your meal beforehand. 2. If not, you can (and should) still log it Let’s use a chicken parm dish as an example. You would individually log: • Chicken, sauce, pasta, cheese, olive oil, butter, bread
crumbs
You would search each of those individually. Then, look for consistent calorie totals (ex. most 4 oz chicken will be listed between 100-130 calories) and choose that option. Finally, round up estimated portions. It’s safer to overestimate, rather than assume it’s less.
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METHOD 1: COUNTING
After tracking your food intake, and weighing yourself daily, here’s your process for the end of each week: 1. Calculate your weekly weigh-in average 2. Compare the scale number to the previous week’s average • If the number went up, drop the calories about 10% • If the number stayed the same, keep the calories the
same for another week. If it stays the same after that week, drop the calories about 10%
• If the scale number went down roughly 1%, keep the calories the same
• If the scale number went down much more than 1.5%, raise the calories about 5%
This process shouldn’t occur until the end of the second week. There will be a lot of fluctuations in the first two weeks, so you’ll want a lot of numbers to work with. The rapid drop you might experience in the first week is mostly water weight, so there’s no need to adjust anything unless it has been at least two weeks.
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METHOD 1: COUNTING
IMPORTANT: Daily weigh-in readings are useless and should be ignored. There are too many factors (hydration, glycogen, food, urine/feces, etc.) that impact them. The only numbers you should be comparing are weekly averages. Here’s what that looks like (using a 200 pound person as an example): Initial calorie goal: 200x10 = 2,000 calories Initial protein goal: 200x.8 = 160 grams Here are 2 weeks of weigh-ins. We will assume this person hit their calorie and protein goal every day.
Note that this person started Week 5 with their heaviest weigh-in (202), but still averaged a solid loss (-1.36) between Weeks 4 and 5. If they only looked at daily fluctuations, and not weekly averages, this “heavy” weigh-in could have caused stress and disappointment. The calories would not change.
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Week Sun Mon Tues Wed Thurs Fri Sat Avg.
4 200.2 201.2 200.8 200.8 199.7 200.3 199.1 200.30
5 202 199.1 198.6 198.1 198.2 199 197.6 198.94
METHOD 1: COUNTING
Why not track fat and carbs? For looking better, controlling calories and protein takes care of pretty much everything. This guide is purposely simple. If you want to get more “intense” about it, here are my general carb and fat recommendations:
Carbs
They do NOT cause fat gain. Eating too many calories does. To improve gym performance and recovery, have some carbs (20-50g) before and after your workout.
Fat Fat is very important, and we definitely need some in our diets (20-35% of daily calories is a good range for most). That being said, having too much could make dieting tough. Fat contains 9 calories per gram, whereas carbs and protein contain 4. This means that if portions are the same, a high-fat food will have over twice the calories as a same-sized carb or protein heavy food.
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METHOD 1: COUNTING
Here are some fat sources: • Peanut Butter, Avocado, Eggs, Olive Oil, Red Meat,
Cashews, Tofu, Coconut Oil, Peanuts, Almonds, Salmon, Full Fat Yogurt
Note that peanut butter, eggs, and nuts are on a FAT list, not a PROTEIN list. Although they contain protein, most of their calories come from fat. Here are some carb sources: • Rice, Potatoes, Fruits, Vegetables, Oatmeal, Quinoa,
Some Cereal Whatever you do… Do NOT eat bread, pasta, or bagels. They’re super fattening. …Sike.
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METHOD 2: INTUITIVE EATING
Next up…
Method 2: Intuitive Eating
What does intuitive eating even mean? The simple version: eating based on nutritional principles, rather than specific numbers. You will still get weekly weigh-in averages, but instead of dropping or adding calories, you would adjust portions With this method, there are 6 rules you’ll need to follow:
1. Begin every meal with water, vegetables, and a lean protein source This is arguably the most powerful method you can use for reducing hunger and avoiding overeating. If you only follow one rule, let it be this one. Whether you’re at home, out to eat, or ordering in... you can’t go wrong if you follow it.
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METHOD 2: INTUITIVE EATING
Beginning your meal with water helps you reduce cravings and hunger. By having water first, you will often realize you were never even hungry—just thirsty. It may seem silly to confuse the two, but it’s common. Plus, water: • Gives you energy • Improves workout performance • Enhances nutrient absorption A good daily hydration goal is half your bodyweight, in ounces. You should have a little more if you’re highly active or working outdoors. Some examples: • 100 oz for a 200 pound person • 80 oz for a 160 pound person Having vegetables next offers even more benefits: • Gives you micronutrients (important for overall health) • Fills you up for very few calories • They make you feel good
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METHOD 2: INTUITIVE EATING
They’re some of the most fat-loss friendly foods available. Spare me the whole “but they don’t taste good” complaint. Did you like coffee at first? Nobody does. But you continue drinking it because of how it makes you feel. Vegetables are the same way. It’s an acquired taste. Next up, protein. • Helps you build and maintain muscle (important for
looking good) • Keeps you more full than any other macronutrient
(protein, fat, carbs) Similar to both water and veggies, most of us don’t get enough of it. You should be having some at every meal. Some quality lean protein sources are: • Egg Whites, Chicken, Lean (90+%) Ground Turkey,
Lean (90+%) Ground Beef, Whey/Casein Protein, Tuna, Halibut, Tilapia, Shrimp, Turkey Breast, Greek Yogurt, Cottage Cheese, Low Fat or Fat-Free Milk, Beans
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METHOD 2: INTUITIVE EATING
I recommend screenshotting (or saving) that protein list as a reference for when you’re grocery shopping. If you think peanut butter, eggs, or nuts are a good protein source… read this.
2. Practice self-awareness Precision Nutrition encourages clients to eat until “they’re 80% full.” In other words, eating until you’re satisfied, not full. You need to have the self-awareness to recognize when your original hunger pang is gone. It’s usually well before you put the fork down. One of the best ways to develop this habit is by practicing “mindful eating.” Most of us eat a lot of meals on the go. With mindful eating, you sit down to eat and pay attention to hunger. When the hunger is gone, your meal is over—not when your plate is empty.
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METHOD 2: INTUITIVE EATING
3. Stop snacking It has always been confusing to me that a common weight loss strategy is frequent snacking. Why would constant grazing lead to more fat loss? If you’re hungry after every meal, it’s not because “you have a fast metabolism.” It’s because your main meals lack proper nutrition. • If you follow the first rule (water, veggies and protein
at every meal), you’ll find that your hunger for a snack is gone
• If you follow the second rule (self-awareness), you’ll find that you stop eating a snack for the hell of it
Not to mention, most quick snacks are highly processed. This isn’t necessarily a bad thing, but that usually means they’re high in fat and carbs—which are much less filling than protein, vegetables, and water. So we’re making poor nutritional choices between meals... because we’re hungry... because our main meals were poor nutritional choices... makes sense.
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METHOD 2: INTUITIVE EATING
Improve your main meals, and you won’t feel the need to snack. If you’re still struggling with cravings, read this. I have you covered. Oh, and eating several small meals per day doesn’t “rev your metabolism,” or help you burn more fat. Myth. Busted. 4. Don’t drink your calories A cup and a half of milk with breakfast. A coffee on the way to work. A diet soda for lunch. A glass of wine for dinner. By day’s end, you’re looking at 380+ calories, from those drinks alone. By week’s end, that’s an extra 2,700+ calories.
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METHOD 2: INTUITIVE EATING
This is more than enough to slow down fat loss. Even more so if you’re having: • Protein shakes • Beer • Margaritas • Milkshakes • Non-diet soda • Sports drinks I’m also assuming portions are “regular.” If you’re not having the recommended serving size–which you probably aren’t–your liquid calories could easily add up to 3,000+ per week. The fix? Only drink water. Before you complain about it: would you rather scale back on liquid calories, or food calories? Almost definitely, liquid calories.
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METHOD 2: INTUITIVE EATING
You can’t refuse to scale back on liquid calories AND food calories and STILL expect progress. It’s the easier sacrifice of the two. P.S. If you “don’t like the taste” of water... ...Suck it up. Seriously. Just add one of those fruity mixes (no, they don’t give you cancer). 5. Scale back (a lot) on dressings and seasonings Dressings and seasonings can turn a low-calorie salad into a day’s worth of calories. Don’t believe me? The Caesar salad with chicken from Cheesecake factory has over 1,000 calories. When you consider the added cheese, dressings, and olive oil, it easily tops 1,500. For many women, that’s the amount of calories they should have in an entire DAY (for fat loss).
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METHOD 2: INTUITIVE EATING
How? Sneaky calories. • 2 tablespoons of olive oil: 250 calories • 2 tablespoons of shredded cheese: 75 calories • 2 tablespoons of ranch dressing: 145 calories That’s an extra 470 calories. It doesn’t look like a lot on your plate, but it adds up. When it comes to dressing, switch to low fat and do the “fork method.” Instead of putting dressing right on your salad, dip your fork in the dressing before taking a bite. You’ll get the taste, without as many calories.
─ If you cook with olive oil, you’re adding loads of sneaky calories to your meals. For my muscle gain clients, I actually recommend they ADD olive oil to more things. I recommend switching to a “no calorie” option like Pam. If you don’t want to switch, make sure you acknowledge the calories you’re getting from olive oil—as it’s a ton.
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METHOD 2: INTUITIVE EATING
6. Always make “the next right choice” I stole this concept from online coach Jordan Syatt. This is an obstacle many of my new online clients first struggle with. They have one diet slip-up, and immediately throw in the towel to “start fresh next week.” Here’s the thing: one slip-up is meaningless in the grand scheme of things. You can’t beat yourself up for a day or two every time it happens. A blunder is NORMAL. You just have to make the next right food choice. If you let yourself off the hook for a few days every time you’re not perfect... you’re never going to make progress. “Never skip a healthy meal twice.” – Carter Good
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METHOD 2: INTUITIVE EATING
Method 2 in action: Naturally, intuitive eating is less precise than measuring and tracking. With tracking, if your fat loss stalls, you can adjust calories. With intuitive eating, you should be very self-aware of the portions you have. If you need to adjust “calories,” you will have to do it by reducing portions. More specifically, by reducing fat and carb portions. Fat and carbs are important and we need them in our diets. But for body composition, calories and protein are most important. You will track your bodyweight averages the same way as we outlined before (see page 20).
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NUTRITION: CONCLUSION
For this 12 week fat loss program to be effective, you need to fully commit to one of these nutritional methods. If you don’t, your gym performance will improve—but I can’t promise you’ll look better. Exercise in itself isn’t a huge calorie burner (nowhere near what you’d think), so relying largely on workouts to lose fat is a losing battle. Your calorie deficit should come mostly through diet. My advice on choosing a nutritional method? Both work, but I’d recommend starting with Method 1 (counting calories and protein). Most of us have no clue how many calories we actually eat. Tracking is more reliable and easier to manipulate. Intuitive eating usually works best when somebody has experience tracking. Remember: you could use Method 1 (tracking calories and protein) for your first 12 weeks. Then, you could do the 12 weeks again using Method 2 (intuitive eating).
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NUTRITION: CONCLUSION
Whichever method you choose, please don’t waste your time worrying about: • What time you eat • Avoiding carbs • Eliminating gluten, wheat, or dairy (unless you have a
professionally diagnosed intolerance or allergy) • Eating “3 square meals” • Eating a bunch of small meals throughout the day For fat loss (and feeling good), ALL we are worrying about is: • Eating mostly nutritious foods (“foods that are
ingredients, not with ingredients”) • Controlling total calories • Getting enough protein That will take care of 99.9% of your goals. All the other stuff is just marketing BS.
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NUTRITION: FAQ
(Q) Why don’t you just give a meal plan? I’m not a fan of meal plans. Aside from advanced bodybuilders, or those with medical conditions, they’re usually a bad idea. They don’t teach you how to eat based on nutritional principles and habits, which sets you up for failure. Plus, I’m not a registered dietician, so I legally can’t do it, even if I wanted to. (Q) How do I measure my food? Nothing beats a food scale. It’s the most accurate. You can get one for under $20 on Amazon. After that, you can go with measuring cups and spoons. Whichever you pick, you need to be diligent in measuring and tracking everything. If you’re not losing fat, there’s a legitimate 99+% chance you’re eating more calories than you think. If not higher.
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NUTRITION: FAQ
(Q) What if I get really hungry during this? You’re probably not getting enough protein, fruits, and veggies. If you feel like you are, and you’re still hungry, here are several ways to reduce cravings: here. (Q) Aren’t carbs bad? You could have a diet composed entirely of white bread and donuts, and still lose body fat. It’d be terribly unhealthy, and you’d feel like crap—but it’s possible. Carbs don’t cause fat gain. Too many calories does. Anybody who tells you carbs are fattening is either selling you something, or has been unknowingly sold to. Carbs are your friend, especially if you’re active (which you will be if you’re following this plan).
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NUTRITION: FAQ
(Q) Are there any foods I should stay away from? Only foods you hate. There is NO such thing as a fattening food. As long as you’re getting most of your calories from “the good stuff,” there’s no reason to sweat the occasional fun food. A food itself doesn’t cause fat—even candy, donuts, ice cream, and chips. Crazy, right? Enjoy the occasional treat, guilt-free. It won’t cause fat gain, I promise. (Q) My friend has a diet plan they swear by. Should I try that instead? The only diet you should follow is one that you can see yourself doing 10 weeks, months, and years from now. Following either nutritional method in this program will give you the freedom to eat based on your personal preferences. This eliminates most popular “diets…”
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NUTRITION: FAQ
(Q) What are the best foods to burn fat? There are none. Similar to people who tell you foods are fattening, anybody who tells you a food aids in fat loss is scamming you. That being said, some foods do make fat loss easier. Eating mostly nutritious options—like lean proteins, fruits, and veggies—will fill you up for very few calories, and make you feel good. (Q) How many times per day should I eat? It doesn’t matter. Do whatever feels best to you. If that’s twice per day, go right ahead. If that’s every two hours, go right ahead. Don’t force yourself to eat a certain amount of meals because you’ve heard it’s “the best.” It’s not. “The best” meal frequency is the one that fits with your lifestyle.
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NUTRITION: FAQ
(Q) What time should I stop eating at night? After 6PM. Any later, and your body will know and store everything as body fat—WRONG. Don’t buy into this. For 99+% of us, total calories matter WAY more than when we eat. If you get out of work late, don’t be afraid to eat. If you have weight to lose, it’s not because you ate at 8PM. It’s because you’ve been eating too many calories. (Q) I slipped up with my eating. How do I get back on track? Reset your expectations, and make the next right choice. By resetting expectations, I mean understanding that a binge-eating session will set you back a bit. But long-term, that’s a non-issue. Do NOT work out extra or reduce calories the next day. Both are a really terrible idea.
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NUTRITION: FAQ
(Q) I don’t have time to cook healthy meals. What should I do? If we’re pretending you actually don’t have time, I’d tell you to meal prep. This means you cook multiple servings at once, for more convenience at a later time. I’d recommend doing one round on a Sunday (for Monday, Tuesday, and Wednesday’s meals), and another on Wednesday (for Thursday, Friday, and maybe weekend meals). Similar to your workouts, this needs to be scheduled into your calendar. Make sure it’s recorded somewhere. (Q) How do I get protein if I’m a vegan? • Plain Hemp*, Brown Protein Rice, Vegan Whey/Casein
Protein, Lentils, Tempeh*, Edamame*, Hemp Seeds*, Chia Seeds*, Quinoa**, Spirulina, Tofu*, Legumes, Green Peas (*also high in fat, **also high in carbs)
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NUTRITION: FAQ
(Q) How do I get protein if I’m a vegetarian? • Plain Hemp*, Brown Protein Rice, Vegan Whey/Casein
Protein, Lentils, Tempeh*, Edamame*, Hemp Seeds*, Chia Seeds*, Quinoa**, Spirulina, Tofu*, Legumes, Green Peas, Egg Whites, Greek Yogurt, Cottage Cheese, Low-Fat or Fat Free Milk (*also high in fat, **also high in carbs)
(Q) Should I take any supplements? As a non-dietician, I can’t legally recommend specific supplements and servings. But, I will tell you that your first priority should be eating mostly nutritious foods. If you’re using supplements to fill in gaps that could easily be corrected with a good diet, you’re doing it wrong. Once you dial things in, though, you may consider: • Whey protein (makes hitting protein goal easier) • Multivitamin (helps you get micronutrients) • Fish oil (can be good for hair, skin, nails and joints) • Creatine (can improve gym performance)
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NUTRITION: FAQ
(Q) How do I stay on track while out to eat? No matter what, remember that calories always count. Even one night out can eliminate a few day’s worth of caloric deficits. Especially if you’re a woman. How to not blow your progress while eating out: 1. Reduce calories at all your other meals 2. Consider intermittent fasting 3. Have a lot of veggies, water, and protein before you go 4. Only drink water at the meal 5. Skip everything but the main entrée you want most 6. Get a “healthy” option 7. Fix your eating order (see page 24) 8. Box half your meal before you begin 9. Make your friends and family aware of your goals
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NUTRITION: FAQ
(Q) Can I drink alcohol and still lose fat? Absolutely. There’s two approaches I recommend: • More often, small portions (single beer or glass of
wine, 3-5x per week) • Less often, bigger portion (few beers or glasses of
wine, 1x per week) The only thing you can’t get away with is doing both. Alcohol isn’t inherently fattening (nothing is), but it may lead to: • Poor sleep • Bad food choices • More drinks All of which aren’t fat-loss friendly. Go ahead and drink, but proceed with calorie caution. Some other tips: 1. Stick to hard alcohol 2. Reduce calories earlier in the day 3. Have water between every drink
For more tips, click here.
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NUTRITION: FAQ
(Q) Isn’t the sugar from fruit fattening? Nope! Show me one person who got fat from eating too much fruit… All joking aside, this is one of the most ludicrous myths out there. Eat some damn fruit. It won’t cause fat gain.
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Was your question unanswered? Email me at [email protected] and let me know!
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Section 3: Exercise
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EXERCISE: INTRO
Now, for the fun part: the workouts. Let’s get one thing straight… Similar to nutrition, a lot of workout plans work well. But, there are a lot of “fat loss programs” that flat out stink. They don’t respect basic principles of training that will give you the body you’re after. Such as: • Progressive Overload • The SAID Principle This program does just that. It respects the principles required for physical change… all while allowing you to be pain-free and enjoy the process. The goal of this program is not to make you sore. It is not to make you sweat. It is not to burn calories. While those things will inevitably happen, they are not the goal of this program, or any good program. The goal of this program is to retain, and build, lean muscle.
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EXERCISE: INTRO
Want to know the top secret recipe for looking amazing?
lose body fat + increase lean muscle If you follow the nutritional section of this program… You’ll lose body fat. If you follow the training program… You’ll maintain and build lean muscle.
─ Notice that being so sore you can’t walk, slaving away on a treadmill, and hating your life are not part of the recipe. People make this WAY more complicated than it needs to be. This is called “A Simple Guide” for a reason...
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ABOUT THE PROGRAM
This program is broken up into 3 separate phases that are 4 weeks each. There are 2 primary reasons for this: 1. To avoid overuse injuries
While highly unlikely, your joints might feel a little cranky after 12 weeks straight of one type of squat or press. A little variation can spare you from that. 2. To enjoy the program Many of us quickly get bored with exercise. Having a little variety in your program will make it more likely you’ll look forward to your workouts. It’s not for “muscle confusion,” or any other gimmicky BS. It’s to keep you healthy and having fun.
─ On the next few pages, you’ll find a general overview of each phase, and the exercises in each.
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PHASE 1: AT A GLANCE
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Day 1
DB RDL
EZ Bar Glute Bridge
DB Goblet Squat
DB Walking Lunge
Band Pull Apart
Bodyweight Plank
Day 2
Pull-Up
Low Incline DB Row
Low Incline DB Bench
Seated Cable Row
Seated DB Curl
DB Skullcrusher
Lying Leg Raise
Day 3
Barbell Reverse Lunge
EZ Bar RDL
DB Split Squat
Leg Press
Chest-Supported Reverse Fly
Cable Pallof Press
Day 4
Inverted Row
Push-Up
EZ Bar Row
DB Floor Press
DB Lateral Raise
Cable Hammer Curl
Cable Overhead Tricep Extension
DB Farmer’s Walk
PHASE 2: AT A GLANCE
52
Day 1
Unilateral DB Split Squat
Eccentric DB RDL
Same Side DB Forward Lunge
EZ Bar Hip Thrust
DB Reverse Fly
Downward Cable Chop
Day 2
Supinated Barbell Row
Barbell Floor Press
Chin-Up
Paused Close Grip Push-Up
Cable Lateral Raise
DB Zottman Curl
DB Tate Press
DB Waiter’s Walk
Day 3
Barbell RDL
DB Front Squat
DB RDL to Reverse Lunge
Seated Hamstring Curl
Band Face Pull
Elbow Taps
Day 4
Standing Single Arm Cable Row
DB Push Press
DB Batwing Row
High Incline DB Bench
DB Reverse Curl to Hammer Curl
Cable Tricep Pushdown
Plate Fall Apart
PHASE 3: AT A GLANCE
53
Day 1
Snatch Grip RDL
Paused Back Squat
DB Bulgarian Split Squat
Cable Pullthrough
Half-Kneeling Cable Face Pull
Ab Wheel Roll-Out
Day 2
Three Point DB Row
DB Alternating Bench
Supinated Lat Pulldown
Half-Kneeling DB Shoulder Press
EZ Bar Curl
Band Pushdowns
Swiss Ball Hand-Off
Day 3
Trap Bar Deadlift
Goblet Squat to Box
1.5 DB RDL
Unilateral Reverse Lunge
Elbow Out DB Row
Russian Twist
Day 4
T-Bar Row
Landmine Press
Eccentric Pull-Up
Paused DB Row
2-1 Bottoms Down Shoulder Press
EZ Bar Reverse Curl
EZ Bar Skullcrusher
Trap Bar Farmer’s Walk
WHAT ABOUT CARDIO?
I’ll cut to the chase. Doing cardio alone to look better sucks. Unlike lifting, cardio doesn’t spare muscle well. Let’s use an example: Sally has a clone. Both her and her clone want to look better. She uses cardio for fat loss, while her clone uses weight training.
She is 5’7” and 165 pounds at 20% body fat.
Although they both lost 12 pounds, her clone now has a lower body fat percentage. Sally now carries 120+% of the body fat her clone does.
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⇨ While doing cardio
alone, she loses 12 pounds: 6 pounds of fat and 6 pounds of muscle ⇨ She is now 153
pounds and 17.6% body fat
→ While weight training,
her clone also loses 12 pounds: 11 pounds of fat and 1 pound of muscle → Her clone is now 153
pounds and 14.4% body fat
WHAT ABOUT CARDIO?
Cardio can be a good supplemental tool for burning a few extra weekly calories. Aside from that, it’s not very efficient or effective for lowering body fat percentage. If our main goal is to look better, our best bet is to (at most) include a few light cardio sessions per week. I’d recommend a lot of uphill walking, which can be done both after your lifts or on off days. As for HIIT? It’s not as magical as you’d think. But it’s better for quickly burning calories than traditional, steady-state cardio. If you want to include interval training, aim for 1-2 short sessions per week, done after your lifts or on off days. Here’s a sample HIIT workout: • 20 seconds on, 40 seconds off for 8-12 rounds During the “ON portion,” you could do an uphill sprint (at 80-90% maximum effort). During the “off portion,” you should be walking. If you use other “modes” (elliptical, bike, sled, etc.), follow a similar intensity guideline.
55
WHAT ABOUT CARDIO?
Improve intervals by changing the work to rest ratio… • Go from a 2:4 ratio (20 on, 40 off) to 2:3 (20 on, 30
off) Or load… • If you’re using a sled, or something that allows
resistance, you can repeat a workout and add weight Or volume… • You can do 12-15 rounds instead of 8-12 Whichever you choose, make sure you improve in some measurable way each week. This honors the progressive overload principle. P.S. If you don’t want to do any cardio or HIIT on this program, you don’t have to. P.P.S. If you’re a lighter woman, you may benefit from a little extra cardio or interval training, to aid in reaching a caloric deficit.
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EXERCISE: FAQ
Q) One of the exercises won’t work for me. What do I do? After the last page of the program, there are alternatives listed. (Q) What if I don’t know how to do a particular exercise? Click on the exercise name. Each movement is hyperlinked to a tutorial. Or, check out the entire YouTube demo library (here). (Q) How much weight should I go up each week? Page 84 will tell you exactly how to decide how much weight to use on each exercise. Remember: there’s no need to rush things. Even a 5 pound increase per week, is a 60 pound increase by the end of the program.
57
EXERCISE: FAQ
(Q) Can I switch up the workout order? There’s much more to programming than meets the eye. Do the workouts in the order they’re given. (Q) Should I be stretching? Before your workouts, follow the programmed warm-up. After your workouts, you can go ahead and stretch. (Q) Can I add extra workouts? This program will work best when performed as written. If you’re interested in adding cardio, refer to the “What about cardio?” section on page 54. (Q) Can I add other stuff to the workouts? Your best bet for success with this program is to perform them exactly as written.
58
EXERCISE: FAQ
(Q) Can I combine this program with another one? You will get the most out of this program by performing it independently. I can’t guarantee its success or safety if it’s being combined with another program. If there’s another program you really want to do, complete that program before attempting this one. (Q) What do I do if something hurts? Immediately stop doing the exercise and move on. If the pain continues, see the appropriate professional as soon as possible. There is nothing to gain by exercising through pain or discomfort. Consistency is an important factor in getting results, and you won’t be consistent if you’re hurt.
59
EXERCISE: FAQ
(Q) What days of the week should I work out? Ideally, you won’t work out more than two days in a row on this program. Here are some options that might work: • Mon/Tues/Thurs/Fri • Sun/Tues/Thurs/Fri • Sun/Wed/Thurs/Sat • Tues/Wed/Fri/Sat • Mon/Wed/Fri/Sat (Q) I’m short on time. Should I do the rest of the workout at another time? This program calls for 4, 25-45 minute workouts per week. At most, that’s .018% of your week. If you “don’t have time” to complete the workouts, it’s because of: • Poor time management • Not following rest periods • Being too social at the gym All of which are fixable problems.
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EXERCISE: FAQ
(Q) Can I do other activity outside of the gym? I’m obviously all for being lightly active, but the more physically strenuous (and frequent) the outside activity, the less I can guarantee the success and safety of this program. (Q) I’m super sore. Is that normal? Although that is NOT our goal, being sore is totally normal. This will especially be the case early in the program. If the soreness is severe, and continues beyond a few days, you may consider reducing the weights in the next workout. (Q) What do I do if I’ve missed a few workouts? If you miss more than one workout, I recommend you repeat the entire week. Again, we’re looking for 36 hours of activity over the next 1,152 hours of your life. Make this a priority.
61
EXERCISE: FAQ
(Q) Why doesn’t the program have more ab exercises? Can I add some? Short answer: no. Long(er) answer: doing more ab exercises will NOT give you abs. If you follow the nutritional guidelines, this program has more than enough ab exercises to develop your midsection. When your body fat percentage drops (through diet), your abs will become much more visible. (Q) What do I do if these workouts feel too easy? Nothing. These workouts are not meant to cause soreness, make you sweat like crazy, or burn tons of calories. Quite honestly, most lifting workouts shouldn’t. That’s not to say those things wont happen (they will), but the primary goals of these workouts is muscle retention.
62
Section 4: Conclusion
63
FINAL THOUGHTS
This program works. You know why? Because I’m not some fake guru who created the “Sam method.” All the suggestions in this guide are based on the most recent, widely accepted research. There’s nothing fancy. This is the best available information for looking better. As I like to tell my online clients... “This program will work, if you do.” The recipe is simple—a lot simpler than fitness marketers want you to believe. Looking awesome is as straightforward as: 1. Losing weight by being in a caloric deficit (through
diet) 2. Eating enough protein to stay full and preserve muscle 3. Lifting weights to help ensure the weight lost is fat,
not muscle This guide is built entirely on that simple system.
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FINAL THOUGHTS
Again, I seriously do appreciate you investing in this program. It means the world to me. I only ask one thing in return: If you have any questions, concerns, or problems with this program, please email me at:
[email protected] I will personally respond to every email within 72 hours and make sure your question or concern is taken care of. Good luck! Best always, Sam Forget Owner, Hercules Performance P.S. I would be thrilled if you updated me with your progress. Seriously. Email me. Tell me how things are going.
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P.S. FACEBOOK COMMUNITY
I’d like to formally invite you to be a member of the Hercules Performance Community on Facebook. It’s a free, private group where I share videos, tips, and articles about looking and feeling your best on a daily basis. Call me biased… but I’m a member of a few paid Facebook groups that don’t offer as much free content as this one. It’d be foolish not to join. You can join the community by clicking here. I’ll approve your request to join, and you’ll be good to go. Once you’re in, I’d encourage you to add just one friend, family member, or co-worker who may also benefit from the group. Just make sure you ask them, first. Join here.
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P.P.S. ONLINE TRAINING
I also offer an online training program, for those who want to take this further. Here are some client results: If you’d like to find out more, you can click here. If you already know you want to apply for a spot, click here. There’s a waiting list, but after receiving your application, I will reach out within 48 hours to let you know if I think you may be a good fit for when a spot becomes available.
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BONUS Section
68
BONUS SECTION
BONUS: 2 Factors That Will Make or Break Your Progress
Factor 1: Poor Sleep Nothing makes fat loss easier than getting consistent, quality sleep. There is no bigger game changer. Even if you think you’re exempt from this rule, here are a few things that will inevitably happen with poor sleep: • Poor mood • Poor exercise recovery • Reduced memory capacity • Reduced learning capacity • Reduced energy levels • Increased cortisol levels (stress hormone) • Less likely to adhere to diet and/or exercise After reading that, you’d have to be a fool to not take your sleep seriously. If you don’t prioritize it, you’re sacrificing results.
69
BONUS SECTION
If you’re a total zombie all the time, you’re not going to take the time to prepare good meals. Instead, you’ll go for quick junk. You’re also far more likely to blow off the gym. If you do drag yourself there, your performance will suffer. After the workout, your ability to recover for the next one won’t be as good. Plus, a lack of sleep increases cortisol levels. According to Bodybuilding.com, chronic, excessive cortisol levels lead to: • Reduced growth hormone and testosterone output • Osteoporosis • Reduced muscle and increased fat • Impaired memory and learning • Reduced glucose utilization (subpar energy use ability) • Impaired immunity Still think you can ignore your bad sleep habits?
70
BONUS SECTION
Factor 2: High Stress Levels Remember that both diet and exercise are stressors on the body. Stress isn’t necessarily bad. But it’s crucial to reduce non-fitness sources of stress. High stress levels are associated with high levels of cortisol in the body. Cortisol isn’t technically bad, but chronic, high levels can hamper fat loss. What I’ve found time and time again since launching Hercules Performance is that almost all stress stems from a lack of preparedness. For example: • Running late to something • Being unready to handle a presentation at work • Not preparing a good meal before a busy day Every single one of those is avoidable if you practice good time management. The most common reason for that lack of preparedness? Lack of sleep…
71
BONUS SECTION
When you’re feeling crushed, you’re less likely to stay on top of your schedule. Which leads to more stress. Which can cause poor sleep. Notice a cycle here? Here are some tips for improving sleep: • Keep the bedroom for sleep and sex—nothing else • Make sure your bedroom is pitch black • Keep electronics out of the bedroom
• Keeping a TV in the bedroom is an active decision to let your sleep suffer
• Develop a nighttime ritual • Have a consistent sleep schedule
Here are some tips for decreasing stress: • Meditate • Read a book • Listen to music • Unplug • Practice deep breathing • Exercise
72
Next Steps
73
NEXT STEPS
On the next several pages, you’ll find a bunch of
references and trackers, meant to be printed:
• An intuitive eating cheat sheet
• For quick reference of the Method 2 rules
• A macro cheat sheet
• Recommended food sources
• A bodyweight tracker
• A printable tracker so you can compare your
weekly (not daily) bodyweight averages
And...
• The actual workout program
• I’ve dedicated a workout per page, so you can
print it out and have it with you in the gym
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METHOD 2: CHEAT SHEET
A quick refresher of the intuitive eating rules:
Rule 1: You have to begin every meal with water,
vegetables, and a lean protein source
Rule 2: Practice self-awareness
Rule 3: Stop snacking
Rule 4: Don’t drink your calories
Rule 5: Scale back (a lot) on dressings and seasonings
Rule 6: Always make “the next right choice”
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BODYWEIGHT TRACKER
We’re aiming for -1% bodyweight, per week. Log your
bodyweight daily, and the weekly average under “Avg.”
Log the weekly scale average change in the “+-” column,
and the percent of bodyweight lost in the “%” column.
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Wk Su Mo Tu We Th Fr Sa Avg + - %
1
2
3
4
5
6
7
8
9
10
11
12
Total lost:
RECOMMENDED MACROS
Here are some quality sources of each macronutrient:
Recommended protein sources:
• Egg Whites, Chicken, Lean (90+%) Ground Turkey,
Lean (90+%) Ground Beef, Whey/Casein Protein, Tuna,
Halibut, Tilapia, Shrimp, Turkey Breast, Greek Yogurt,
Cottage Cheese, Low Fat or Fat-Free Milk, Beans
Recommended fat sources:
• Peanut Butter, Avocado, Eggs, Olive Oil, Red Meat,
Cashews, Tofu, Coconut Oil, Peanuts, Almonds,
Salmon, Full Fat Yogurt
Recommended carb sources:
• Rice, Potatoes, Fruits, Vegetables, Oatmeal, Quinoa,
Some Cereal
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The Program: Overview
78
READING THE PROGRAM
This is the first workout of the program. Here’s how to read it: If an exercise has a standalone number (1 Dumbbell RDL), do all sets by themselves. If the exercise also has a letter (2a EZ Bar Glute Bridge), you alternate it with the next letter (2b Dumbbell Goblet Squat). In this workout, you would do a Bridge, a Squat, a Bridge, a Squat, etc., until all sets are completed for both. This is called a “superset.”
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Exercise 1 2 3 4 R W/T
1 Dumbbell RDL 8 8 8 90
2a EZ Bar Glute Bridge 12 12 12 30
2b Dumbbell Goblet Squat 8 8 8 60
3a Dumbbell Walking Lunge
50ft 50ft 0
3b Band Pull Apart 25 total 90
4 Bodyweight Plank TF TF TF 60
READING THE PROGRAM
The numbers 1-4 (at top) represent each set. Here’s what the numbers and letters underneath mean: • If there’s one number (ex. 8), that’s how many reps
you do on that set • If a number has “ft” after it, that exercise is done for
distance (feet) • If a number has “s” after it, that exercise is done for
time (seconds) • If it says “TF” (technical failure), you do as many reps
as you can with perfect form • If it says “X total,” break up the reps however you
want to get that total amount of reps (ex. 35 total could be 20, then 15)
80
Exercise 1 2 3 4 R W/T
1 Dumbbell RDL 8 8 8 90
2a EZ Bar Glute Bridge 12 12 12 30
2b Dumbbell Goblet Squat 8 8 8 60
3a Dumbbell Walking Lunge
50ft 50ft 0
3b Band Pull Apart 25 total 90
4 Bodyweight Plank TF TF TF 60
READING THE PROGRAM
The rest period for each set is listed under “R” (in seconds). You may slightly adjust those. Note: cutting rest a lot to “push yourself” is equally as counterproductive as resting too long to “be ready.” Under ”W/T,” list the weight(s), time, or reps you did for each set. The general idea is to beat them in upcoming workouts. Finally, the “Notes” section is to write your own thoughts and feedback on each workout (ex. didn’t sleep well the night before, felt tired on this, etc.)
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Exercise 1 2 3 4 R W/T
1 Dumbbell RDL 8 8 8 90
2a EZ Bar Glute Bridge 12 12 12 30
2b Dumbbell Goblet Squat 8 8 8 60
3a Dumbbell Walking Lunge
50ft 50ft 0
3b Band Pull Apart 25 total 90
4 Bodyweight Plank TF TF TF 60
SAMPLE WORKOUT LOG
This page gives a general idea of what a filled in log should look like:
Notes: - didn’t sleep well the night before - went too heavy on Dumbbell Goblet Squat - re-watch Dumbbell RDL tutorial
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Exercise 1 2 3 4 R W/T
1 Dumbbell RDL 8 8 8 90 40, 40,
45
2a EZ Bar Glute Bridge 12 12 12 30 60, 60,
60
2b Dumbbell Goblet Squat 8 8 8 60 40, 40,
30
3a Dumbbell Walking Lunge
50ft 50ft 0 25
3b Band Pull Apart 25 total 90 15, 10
4 Bodyweight Plank TF TF TF 60 45s, 41s, 30s
WARM-UP SETS
Even though they’re not programmed, you should be doing warm-up sets before your work sets. A warm-up set is a set you do to get ready for your main set: the work set. Say you’re going to bench 185 pounds for 3 sets of 8. To warm-up, you could do: Bar x 10 (warm-up set) 95 x 8 (warm-up set) 135 x 6 (warm-up set) 185 x 6 (first work set) If you’re A) early in the workout or B) pretty strong on a lift, do more warm-up sets. If it’s a lighter exercise, or later in the workout, you don’t need a warm-up set. IMPORTANT: Not doing any warm-up sets will hurt your performance, and lead to increased chance of injury. You don’t need to record them, but do NOT skip them.
83
SELECTING YOUR WEIGHTS
Print this sheet to have with you at the gym. After doing your warm-up sets, here’s how to select your weights:
• RPE 10: Definitely could not have done another rep • RPE 9.5: Maybe could have done one more rep • RPE 9: Definitely could have done one more rep • RPE 8.5: Maybe could have done two more reps • RPE 8: Definitely could have done two more reps • RPE 7.5: Maybe could have done three more reps • RPE 7: Definitely could have done three more reps IMPORTANT: Unless otherwise stated, all sets in the program should be done at RPE 8-8.5. After each set, ask yourself, “Could I have gotten two more reps?” ⇨ If the answer is definitely yes, or you think so, the
weight is good. ⇨ If the answer is definitely no, the weight is too heavy.
⇨ If the answer is yes, and probably more, the weight is
too light.
84
Phase 1: Weeks 1-4
85
PHASE 1: WARM-UP
Use this warm-up before all workouts in Weeks 1-4. You do NOT need to record anything for this.
86
Exercise 1 2 3 4 R W/T
Low Intensity Cardio 5-10m (any type) 0
1 Ankle Flexibility 12 0
2 Arm Circles 15 0
3 Band Shoulder Dislocation
10 0
4 Cable Face Pull 20 0
5 Glute Bridge 12 0
6 Stationary Knee Pull 8 0
7 Stationary Leg Swing 8 0
8 Reverse Lunge w/ Rotation
6 0
9 World’s Greatest Stretch 6 0
10 RKC Plank 10s 0
PHASE 1: WEEK 1, DAY 1
Notes:
87
Exercise 1 2 3 4 R W/T
1 DB RDL 8 8 8 90
2a EZ Bar Glute Bridge 12 12 12 30
2b DB Goblet Squat 8 8 8 60
3a DB Walking Lunge 40ft 40ft 0
3b Band Pull Apart 25 total 90
4 Bodyweight Plank TF TF TF 60
PHASE 1: WEEK 1, DAY 2
Notes:
88
Exercise 1 2 3 4 R W/T
1 Pull-Up 8 8 8 90
2a Low Incline DB Row 9 9 9 15
2b Low Incline DB Bench 9 9 9 60
3 Seated Cable Row 12 12 45
4a Seated DB Curl 8 8 0
4b DB Skullcrusher 10 10 30
5 Lying Leg Raise TF TF TF 45
PHASE 1: WEEK 1, DAY 3
Notes:
89
Exercise 1 2 3 4 R W/T
1 Barbell Reverse Lunge 6 6 6 90
2 EZ Bar RDL 10 10 10 75
3 DB Split Squat 12 12 60
4a Leg Press 15 15 0
4b Chest-Supported Reverse Fly
12 12 45
5 Cable Pallof Press 8 8 45
PHASE 1: WEEK 1, DAY 4
Notes:
90
Exercise 1 2 3 4 R W/T
1a Inverted Row TF TF TF 45
1b Push-Up TF TF TF 45
2a EZ Bar Row 7 7 7 45
2b DB Floor Press 9 9 9 45
3 DB Lateral Raise 12 12 30
4a Cable Hammer Curl 10 10 0
4b Cable Overhead Tricep Extension
12 12 45
5 DB Farmer’s Walk 60ft 60ft 60ft 75
PHASE 1: WEEK 2, DAY 1
Notes:
91
Exercise 1 2 3 4 R W/T
1 DB RDL 10 10 10 90
2a EZ Bar Glute Bridge 15 15 15 30
2b DB Goblet Squat 10 10 10 60
3a DB Walking Lunge 80ft 80ft 0
3b Band Pull Apart 50 total 90
4 Bodyweight Plank TF TF TF 60
PHASE 1: WEEK 2, DAY 2
Notes:
92
Exercise 1 2 3 4 R W/T
1 Pull-Up 12 12 12 90
2a Low Incline DB Row 11 11 11 15
2b Low Incline DB Bench 11 11 11 60
3 Seated Cable Row 15 15 45
4a Seated DB Curl 12 12 0
4b DB Skullcrusher 15 15 30
5 Lying Leg Raise TF TF TF 45
PHASE 1: WEEK 2, DAY 3
Notes:
93
Exercise 1 2 3 4 R W/T
1 Barbell Reverse Lunge 8 8 8 90
2 EZ Bar RDL 12 12 12 75
3 DB Split Squat 15 15 60
4a Leg Press 20 20 0
4b Chest-Supported Reverse Fly
15 15 45
5 Cable Pallof Press 10 10 45
PHASE 1: WEEK 2, DAY 4
Notes:
94
Exercise 1 2 3 4 R W/T
1a Inverted Row TF TF TF 45
1b Push-Up TF TF TF 45
2a EZ Bar Row 9 9 9 45
2b DB Floor Press 11 11 11 45
3 DB Lateral Raise 15 15 30
4a Cable Hammer Curl 12 12 0
4b Cable Overhead Tricep Extension
15 15 45
5 DB Farmer’s Walk 90ft 90ft 90ft 75
PHASE 1: WEEK 3, DAY 1
Notes:
95
Exercise 1 2 3 4 R W/T
1 DB RDL 8 8 8 8 90
2a EZ Bar Glute Bridge 12 12 12 12 30
2b DB Goblet Squat 8 8 8 8 60
3a DB Walking Lunge 40ft 40ft 40ft 0
3b Band Pull Apart 75 total 90
4 Bodyweight Plank TF TF TF TF 60
PHASE 1: WEEK 3, DAY 2
Notes:
96
Exercise 1 2 3 4 R W/T
1 Pull-Up 8 8 8 8 90
2a Low Incline DB Row 9 9 9 9 15
2b Low Incline DB Bench 9 9 9 9 60
3 Seated Cable Row 12 12 12 45
4a Seated DB Curl 8 8 8 0
4b DB Skullcrusher 10 10 10 30
5 Lying Leg Raise TF TF TF TF 45
PHASE 1: WEEK 3, DAY 3
Notes:
97
Exercise 1 2 3 4 R W/T
1 Barbell Reverse Lunge 6 6 6 6 90
2 EZ Bar RDL 10 10 10 10 75
3 DB Split Squat 12 12 12 60
4a Leg Press 15 15 15 0
4b Chest-Supported Reverse Fly
12 12 12 45
5 Cable Pallof Press 8 8 8 45
PHASE 1: WEEK 3, DAY 4
Notes:
98
Exercise 1 2 3 4 R W/T
1a Inverted Row TF TF TF TF 45
1b Push-Up TF TF TF TF 45
2a EZ Bar Row 7 7 7 7 45
2b DB Floor Press 9 9 9 9 45
3 DB Lateral Raise 12 12 12 30
4a Cable Hammer Curl 10 10 10 0
4b Cable Overhead Tricep Extension
12 12 12 45
5 DB Farmer’s Walk 60ft 60ft 60ft 60ft 75
PHASE 1: WEEK 4, DAY 1
Notes:
99
Exercise 1 2 3 4 R W/T
1 DB RDL 10 10 10 10 90
2a EZ Bar Glute Bridge 15 15 15 15 30
2b DB Goblet Squat 10 10 10 10 60
3a DB Walking Lunge 80ft 80ft 80ft 0
3b Band Pull Apart 100 total 90
4 Bodyweight Plank TF TF TF TF 60
PHASE 1: WEEK 4, DAY 2
Notes:
100
Exercise 1 2 3 4 R W/T
1 Pull-Up 12 12 12 12 90
2a Low Incline DB Row 11 11 11 11 15
2b Low Incline DB Bench 11 11 11 11 60
3 Seated Cable Row 15 15 15 45
4a Seated DB Curl 12 12 12 0
4b DB Skullcrusher 15 15 15 30
5 Lying Leg Raise TF TF TF TF 45
PHASE 1: WEEK 4, DAY 3
Notes:
101
Exercise 1 2 3 4 R W/T
1 Barbell Reverse Lunge 8 8 8 8 90
2 EZ Bar RDL 12 12 12 12 75
3 DB Split Squat 15 15 15 60
4a Leg Press 20 20 20 0
4b Chest-Supported Reverse Fly
15 15 15 45
5 Cable Pallof Press 10 10 10 45
PHASE 1: WEEK 4, DAY 4
Notes:
102
Exercise 1 2 3 4 R W/T
1a Inverted Row TF TF TF TF 45
1b Push-Up TF TF TF TF 45
2a EZ Bar Row 9 9 9 9 45
2b DB Floor Press 11 11 11 11 45
3 DB Lateral Raise 15 15 15 30
4a Cable Hammer Curl 12 12 12 0
4b Cable Overhead Tricep Extension
15 15 15 45
5 DB Farmer’s Walk 90ft 90ft 90ft 90ft 75
Phase 2: Weeks 5-8
103
PHASE 2: WARM-UP
Use this warm-up before all workouts in Weeks 5-8. You do NOT need to record anything for this.
104
Exercise 1 2 3 4 R W/T
Low Intensity Cardio 5-10m (any type) 0
1 ABC Ankle Mobility 0
2 Arm Circles 20 0
3 Bench T-Spine Extension
8 0
4 Band Pull Apart 20 0
5 Paused Glute Bridge 8 0
6 Sweep the Grass 8 0
7 Walking Angled Pull 8 0
8 Walking Lunge w/ Overhead Reach
6 0
9 Elbow Taps 6 0
0
PHASE 2: WEEK 5, DAY 1
Notes:
105
Exercise 1 2 3 4 R W/T
1 Unilateral DB Split Squat 9 9 9 90
2 Eccentric DB RDL 6 6 6 90
3 Same Side DB Forward Lunge
12 12 45
4a EZ Bar Hip Thrust 12 12 0
4b DB Reverse Fly 11 11 45
5 Downward Cable Chop 8 8 60
PHASE 2: WEEK 5, DAY 2
Notes:
106
Exercise 1 2 3 4 R W/T
1a Supinated Barbell Row 8 8 8 45
1b Barbell Floor Press 8 8 8 45
2a Chin-Up 10 10 10 45
2b Paused Close Grip Push-Up
12 12 12 45
3 Cable Lateral Raise 12 12 45
4a DB Zottman Curl 10 10 0
4b DB Tate Press 10 10 30
5 DB Waiter’s Walk 45ft 45ft 45
PHASE 2: WEEK 5, DAY 3
Notes:
107
Exercise 1 2 3 4 R W/T
1 Barbell RDL 8 8 8 90
2 DB Front Squat 9 9 9 75
3 DB RDL to Reverse Lunge
30s 30s 60
4a Seated Hamstring Curl 15 15 0
4b Band Face Pull 40 total 30
5 Elbow Taps TF TF TF 60
PHASE 2: WEEK 5, DAY 4
Notes:
108
Exercise 1 2 3 4 R W/T
1a Standing Single-Arm Cable Row
8 8 8 30
1b DB Push Press 7 7 7 45
2a DB Batwing Row 10 10 10 30
2b High Incline DB Bench 9 9 9 45
3a DB Reverse Curl to Hammer Curl
10, TF
10, TF
0
3b Cable Tricep Pushdown 15 15 30
4 Plate Fall Apart 10 10 60
PHASE 2: WEEK 6, DAY 1
Notes:
109
Exercise 1 2 3 4 R W/T
1 Unilateral DB Split Squat 11 11 11 90
2 Eccentric DB RDL 8 8 8 90
3 Same Side DB Forward Lunge
15 15 45
4a EZ Bar Hip Thrust 15 15 0
4b DB Reverse Fly 13 13 45
5 Downward Cable Chop 10 10 60
PHASE 2: WEEK 6, DAY 2
Notes:
110
Exercise 1 2 3 4 R W/T
1a Supinated Barbell Row 10 10 10 45
1b Barbell Floor Press 10 10 10 45
2a Chin-Up 12 12 12 45
2b Paused Close Grip Push-Up
15 15 15 45
3 Cable Lateral Raise 15 15 45
4a DB Zottman Curl 12 12 0
4b DB Tate Press 12 12 30
5 DB Waiter’s Walk 90ft 90ft 45
PHASE 2: WEEK 6, DAY 3
Notes:
111
Exercise 1 2 3 4 R W/T
1 Barbell RDL 10 10 10 90
2 DB Front Squat 12 12 12 75
3 DB RDL to Reverse Lunge
40s 40s 60
4a Seated Hamstring Curl 20 20 0
4b Band Face Pull 60 total 30
5 Elbow Taps TF TF TF 60
PHASE 2: WEEK 6, DAY 4
Notes:
112
Exercise 1 2 3 4 R W/T
1a Standing Single-Arm Cable Row
12 12 12 30
1b DB Push Press 9 9 9 45
2a DB Batwing Row 12 12 12 30
2b High Incline DB Bench 11 11 11 45
3a DB Reverse Curl to Hammer Curl
10, TF
10, TF
0
3b Cable Tricep Pushdown 15 15 30
4 Plate Fall Apart 12 12 60
PHASE 2: WEEK 7, DAY 1
Notes:
113
Exercise 1 2 3 4 R W/T
1 Unilateral DB Split Squat 9 9 9 9 90
2 Eccentric DB RDL 6 6 6 6 90
3 Same Side DB Forward Lunge
12 12 12 45
4a EZ Bar Hip Thrust 12 12 12 0
4b DB Reverse Fly 11 11 11 45
5 Downward Cable Chop 8 8 8 60
PHASE 2: WEEK 7, DAY 2
Notes:
114
Exercise 1 2 3 4 R W/T
1a Supinated Barbell Row 8 8 8 8 45
1b Barbell Floor Press 8 8 8 8 45
2a Chin-Up 10 10 10 10 45
2b Paused Close Grip Push-Up
12 12 12 12 45
3 Cable Lateral Raise 12 12 45
4a DB Zottman Curl 10 10 0
4b DB Tate Press 10 10 30
5 DB Waiter’s Walk 45ft 45ft 45
PHASE 2: WEEK 7, DAY 3
Notes:
115
Exercise 1 2 3 4 R W/T
1 Barbell RDL 8 8 8 8 90
2 DB Front Squat 9 9 9 9 75
3 DB RDL to Reverse Lunge
50s 50s 60
4a Seated Hamstring Curl 15 15 15 0
4b Band Face Pull 80 total 30
5 Elbow Taps TF TF TF TF 60
PHASE 2: WEEK 7, DAY 4
Notes:
116
Exercise 1 2 3 4 R W/T
1a Standing Single-Arm Cable Row
8 8 8 8 30
1b DB Push Press 7 7 7 7 45
2a DB Batwing Row 10 10 10 10 30
2b High Incline DB Bench 9 9 9 9 45
3a DB Reverse Curl to Hammer Curl
12, TF
12, TF
0
3b Cable Tricep Pushdown 20 20 30
4 Plate Fall Apart 10 10 10 60
PHASE 2: WEEK 8, DAY 1
Notes:
117
Exercise 1 2 3 4 R W/T
1 Unilateral DB Split Squat 11 11 11 11 90
2 Eccentric DB RDL 8 8 8 8 90
3 Same Side DB Forward Lunge
15 15 15 45
4a EZ Bar Hip Thrust 15 15 15 0
4b DB Reverse Fly 13 13 13 45
5 Downward Cable Chop 10 10 10 60
PHASE 2: WEEK 8, DAY 2
Notes:
118
Exercise 1 2 3 4 R W/T
1a Supinated Barbell Row 10 10 10 10 45
1b Barbell Floor Press 10 10 10 10 45
2a Chin-Up 12 12 12 12 45
2b Paused Close Grip Push-Up
15 15 15 15 45
3 Cable Lateral Raise 15 15 45
4a DB Zottman Curl 12 12 0
4b DB Tate Press 12 12 30
5 DB Waiter’s Walk 90ft 90ft 45
PHASE 2: WEEK 8, DAY 3
Notes:
119
Exercise 1 2 3 4 R W/T
1 Barbell RDL 10 10 10 10 90
2 DB Front Squat 12 12 12 12 75
3 DB RDL to Reverse Lunge
60s 60s 60
4a Seated Hamstring Curl 20 20 20 0
4b Band Face Pull 100 total 30
5 Elbow Taps TF TF TF TF 60
PHASE 2: WEEK 8, DAY 4
Notes:
120
Exercise 1 2 3 4 R W/T
1a Standing Single-Arm Cable Row
12 12 12 12 30
1b DB Push Press 9 9 9 9 45
2a DB Batwing Row 12 12 12 12 30
2b High Incline DB Bench 11 11 11 11 45
3a DB Reverse Curl to Hammer Curl
12, TF
12, TF
0
3b Cable Tricep Pushdown 20 20 30
4 Plate Fall Apart 12 12 12 60
Phase 3: Weeks 9-12
121
PHASE 3: WARM-UP
Use this warm-up before all workouts in Weeks 9-12. You do NOT need to record anything for this.
122
Exercise 1 2 3 4 R W/T
Low Intensity Cardio 5-10m (any type) 0
1 Toe Elevated Ankle Flexibility
0
2 Weighted Arm Circles 15 0
3 Quadruped Rotation 8 0
4 Machine Reverse Fly 20 0
5 Single-Leg Hip Thrust 8 0
6 Walking Leg Swing 8 0
7 Walking Knee Pull w/ Plantarflexion
8 0
8 Side Lunge w/ Press 6 0
9 Extended RKC Plank 6 0
0
PHASE 3: WEEK 9, DAY 1
Notes:
123
Exercise 1 2 3 4 R W/T
1 Snatch Grip RDL 8 8 8 90
2 Paused Back Squat 7 7 7 90
3 DB Bulgarian Split Squat 9 9 9 75
4a Cable Pullthrough 15 15 0
4b Half-Kneeling Cable Face Pull
12 12 45
5 Ab Wheel Roll-Out TF TF TF 60
PHASE 3: WEEK 9, DAY 2
Notes:
124
Exercise 1 2 3 4 R W/T
1a Three Point DB Row 8 8 8 45
1b DB Alternating Bench 30s 30s 30s 45
2a Supinated Lat Pulldown 12 12 45
2b Half-Kneeling DB Shoulder Press
8 8 45
3a EZ Bar Curl 20 20 0
3b Band Pushdown 20 20 30
4 Swiss Ball Hand-Off TF TF TF 60
PHASE 3: WEEK 9, DAY 3
Notes:
125
Exercise 1 2 3 4 R W/T
1 Trap Bar Deadlift 6 6 6 90
2 Goblet Squat to Box 7 7 7 75
3 1.5 DB RDL 6 6 6 75
4a Unilateral DB Reverse Lunge
8 8 30
4b Elbow Out DB Row 12 12 30
5 Russian Twist TF TF 45
PHASE 3: WEEK 9, DAY 4
Notes:
126
Exercise 1 2 3 4 R W/T
1a T-Bar Row 9 9 9 30
1b Landmine Press 10 10 10 45
2 Eccentric Pull-Up 5 5 5 75
3a Paused DB Row 8 8 30
3b 2-1 Bottoms Down Shoulder Press
8 8 30
4a EZ Bar Reverse Curl 10 10 0
4b EZ Bar Skullcrusher 10 10 45
5 Trap Bar Farmer’s Walk 60s 60s 75
PHASE 3: WEEK 10, DAY 1
Notes:
127
Exercise 1 2 3 4 R W/T
1 Snatch Grip RDL 10 10 10 90
2 Paused Back Squat 9 9 9 90
3 DB Bulgarian Split Squat 11 11 11 75
4a Cable Pullthrough 20 20 0
4b Half-Kneeling Cable Face Pull
15 15 45
5 Ab Wheel Roll-Out TF TF TF 60
PHASE 3: WEEK 10, DAY 2
Notes:
128
Exercise 1 2 3 4 R W/T
1a Three Point DB Row 12 12 12 45
1b DB Alternating Bench 30s 30s 30s 45
2a Supinated Lat Pulldown 15 15 45
2b Half-Kneeling DB Shoulder Press
11 11 45
3a EZ Bar Curl 20 20 0
3b Band Pushdown 20 20 30
4 Swiss Ball Hand-Off TF TF TF 60
PHASE 3: WEEK 10, DAY 3
Notes:
129
Exercise 1 2 3 4 R W/T
1 Trap Bar Deadlift 6 6 6 90
2 Goblet Squat to Box 9 9 9 75
3 1.5 DB RDL 8 8 8 75
4a Unilateral DB Reverse Lunge
10 10 30
4b Elbow Out DB Row 15 15 30
5 Russian Twist TF TF 45
PHASE 3: WEEK 10, DAY 4
Notes:
130
Exercise 1 2 3 4 R W/T
1a T-Bar Row 11 11 11 30
1b Landmine Press 12 12 12 45
2 Eccentric Pull-Up 7 7 7 75
3a Paused DB Row 10 10 30
3b 2-1 Bottoms Down Shoulder Press
10 10 30
4a EZ Bar Reverse Curl 12 12 0
4b EZ Bar Skullcrusher 12 12 45
5 Trap Bar Farmer’s Walk 60s 60s 75
PHASE 3: WEEK 11, DAY 1
Notes:
131
Exercise 1 2 3 4 R W/T
1 Snatch Grip RDL 8 8 8 8 90
2 Paused Back Squat 7 7 7 7 90
3 DB Bulgarian Split Squat 13 13 13 75
4a Cable Pullthrough 15 15 15 0
4b Half-Kneeling Cable Face Pull
12 12 12 45
5 Ab Wheel Roll-Out TF TF TF TF 60
PHASE 3: WEEK 11, DAY 2
Notes:
132
Exercise 1 2 3 4 R W/T
1a Three Point DB Row 8 8 8 8 45
1b DB Alternating Bench 30s 30s 30s 30s 45
2a Supinated Lat Pulldown 12 12 12 45
2b Half-Kneeling DB Shoulder Press
8 8 8 45
3a EZ Bar Curl 20 20 20 0
3b Band Pushdown 20 20 20 30
4 Swiss Ball Hand-Off TF TF TF TF 60
PHASE 3: WEEK 11, DAY 3
Notes:
133
Exercise 1 2 3 4 R W/T
1 Trap Bar Deadlift 6 6 6 6 90
2 Goblet Squat to Box 7 7 7 7 75
3 1.5 DB RDL 6 6 6 6 75
4a Unilateral DB Reverse Lunge
8 8 8 30
4b Elbow Out DB Row 12 12 12 30
5 Russian Twist TF TF TF 45
PHASE 3: WEEK 11, DAY 4
Notes:
134
Exercise 1 2 3 4 R W/T
1a T-Bar Row 9 9 9 9 30
1b Landmine Press 10 10 10 10 45
2 Eccentric Pull-Up 5 5 5 5 75
3a Paused DB Row 8 8 8 30
3b 2-1 Bottoms Down Shoulder Press
8 8 8 30
4a EZ Bar Reverse Curl 15 15 0
4b EZ Bar Skullcrusher 15 15 45
5 Trap Bar Farmer’s Walk 90s 90s 75
PHASE 3: WEEK 12, DAY 1
Notes:
135
Exercise 1 2 3 4 R W/T
1 Snatch Grip RDL 10 10 10 10 90
2 Paused Back Squat 9 9 9 9 90
3 DB Bulgarian Split Squat 15 15 15 75
4a Cable Pullthrough 20 20 20 0
4b Half-Kneeling Cable Face Pull
15 15 15 45
5 Ab Wheel Roll-Out TF TF TF TF 60
PHASE 3: WEEK 12, DAY 2
Notes:
136
Exercise 1 2 3 4 R W/T
1a Three Point DB Row 12 12 12 12 45
1b DB Alternating Bench 30s 30s 30s 30s 45
2a Supinated Lat Pulldown 15 15 15 45
2b Half-Kneeling DB Shoulder Press
11 11 11 45
3a EZ Bar Curl 20 20 20 0
3b Band Pushdown 20 20 20 30
4 Swiss Ball Hand-Off TF TF TF TF 60
PHASE 3: WEEK 12, DAY 3
Notes:
137
Exercise 1 2 3 4 R W/T
1 Trap Bar Deadlift 6 6 6 6 90
2 Goblet Squat to Box 9 9 9 9 75
3 1.5 DB RDL 8 8 8 8 75
4a Unilateral DB Reverse Lunge
10 10 10 30
4b Elbow Out DB Row 15 15 15 30
5 TF TF TF TF TF 45
PHASE 3: WEEK 12, DAY 4
Notes:
138
Exercise 1 2 3 4 R W/T
1a T-Bar Row 11 11 11 11 30
1b Landmine Press 12 12 12 12 45
2 Eccentric Pull-Up 7 7 7 7 75
3a Paused DB Row 10 10 10 30
3b 2-1 Bottoms Down Shoulder Press
10 10 10 30
4a EZ Bar Reverse Curl 20 20 0
4b EZ Bar Skullcrusher 20 20 45
5 Trap Bar Farmer’s Walk 90s 90s 75
Exercise Alternatives
139
EXERCISE ALTERNATIVES
Alternatives can be used a for a few reasons: 1. An exercise causes pain or discomfort 2. No access to a certain piece of equipment 3. Variety, if doing the program more than once
I recommend following the program as close to the intended format as possible. Only use an alternative if absolutely necessary. The alternative options listed aren’t always a perfect match, but will get you in the generally similar benefit.
140
EXERCISE ALTERNATIVES
(Phase 1, Day 1) If you need to swap out an exercise, here are some alternatives:
141
Exercise Alternatives
DB RDL Barbell RDL, Landmine RDL
EZ Bar Glute Bridge DB Glute Bridge, Barbell Glute Bridge
DB Goblet Squat Kettlebell Squat, Barbell Front Squat
DB Walking Lunge DB Reverse Lunge, DB Low Step-Up
Band Pull Apart DB Reverse Fly, Machine Reverse Fly
Bodyweight Plank Elevated Plank, Superman Plank
EXERCISE ALTERNATIVES
(Phase 1, Day 2) If you need to swap out an exercise, here are some alternatives:
142
Exercise Alternatives
Pull-Up Neutral Grip Chin-Up, Wide Grip Lat Pulldown
Low Incline DB Row DB Pendlay Row
Low Incline DB Bench Foot Elevated Push-Up, Low Incline Barbell Bench
Seated Cable Row One-Arm Seated Cable Row, Free Standing DB Row
Seated DB Curl Seated Hammer Curl, Standing DB Curl
DB Skullcrusher DB Incline Skullcrusher, EZ Bar Skullcrusher
Lying Leg Raise Hanging Leg Raise, Lying Knee Raise, Reverse Crunch
EXERCISE ALTERNATIVES
(Phase 1, Day 3) If you need to swap out an exercise, here are some alternatives:
143
Exercise Alternatives
Barbell Reverse Lunge EZ Bar Reverse Lunge, DB Reverse Lunge
EZ Bar RDL Dumbbell RDL, Barbell RDL
DB Split Squat Barbell Split Squat, Bodyweight Split Squat
Leg Press Hack Squat, Smith Machine Squat, Barbell Close Stance Back Squat
Chest-Supported Reverse Fly Machine Reverse Fly, Band Pull Apart
Cable Pallof Press Plank w/ Crossbody Drag, Elbow Taps
EXERCISE ALTERNATIVES
(Phase 1, Day 4) If you need to swap out an exercise, here are some alternatives:
144
Exercise Alternatives
Inverted Row TRX Face Pull, Pull-Up, Chin-Up, Barbell Row
Push-Up Elevated Push-Up, Close Grip Push-Up, Paused Push-Up
EZ Bar Row Barbell Row, Free Standing DB Row, Batwing Row
DB Floor Press Barbell Floor Press, Close Grip Elevated Push-Up
DB Lateral Raise Band Lateral Raise, Dumbbell Upright Row, EZ Bar Upright Row
Cable Hammer Curl DB Hammer Curl, DB Zottman Curl
Cable Overhead Tricep Extension
French Press, Decline Tricep Extension, TRX Extension
DB Farmer’s Walk KB Farmer’s Walk, Unilateral DB Farmer’s Walk
EXERCISE ALTERNATIVES
(Phase 2, Day 1) If you need to swap out an exercise, here are some alternatives:
145
Exercise Alternatives
Unilateral DB Split Squat Unilateral Bulgarian Split Squat
Eccentric DB RDL Snatch Grip Barbell RDL, DB RDL
Same Side DB Forward Lunge DB Walking Lunge, DB Seesaw Lunge
EZ Bar Hip Thrust Barbell Hip Thrust, KB Hip Thrust, Frog Pump
DB Reverse Fly Machine Reverse Fly, Chest-Supported Reverse Fly, Band Pull Apart
Downward Cable Chop Barbell Torque, Russian Twist, Cable Rotation
EXERCISE ALTERNATIVES
(Phase 2, Day 2) If you need to swap out an exercise, here are some alternatives:
146
Exercise Alternatives
Supinated Barbell Row Chin-Up, EZ Bar Supinated Row, Drag Curl
Barbell Floor Press DB Floor Press, Dips, Board Press
Chin-Up Pull-Up, Supinated Lat Pulldown, Batwing Row
Paused Close Grip Push-Up Elevated Close Grip Push-Up, Med Ball Push-Up
Cable Lateral Raise Dumbbell Lateral Raise, EZ Bar Lateral Raise
DB Zottman Curl DB Hammer Curl, Cable Reverse Curl
DB Tate Press DB Incline Tate Press, DB JM Press
DB Waiter’s Walk Front Rack KB Walk, Unilateral DB Farmer’s Walk
EXERCISE ALTERNATIVES
(Phase 2, Day 3) If you need to swap out an exercise, here are some alternatives:
147
Exercise Alternatives
Barbell RDL 1.5 Barbell RDL, DB RDL, EZ Bar RDL, GHR
DB Front Squat KB Front Squat, Dumbbell Goblet Squat, Front Squat
DB RDL to Reverse Lunge Landmine Squat to RDL, Cable Pullthrough to Squat
Seated Hamstring Curl Band Hamstring Curl, Sliding Hamstring Curl
Band Face Pull Cable Face Pull, Dumbbell Elbows Out Row
Elbow Taps Elevated Elbow Taps, Wide Stance Elbow Taps, Paused Elbow Taps
EXERCISE ALTERNATIVES
(Phase 2, Day 4) If you need to swap out an exercise, here are some alternatives:
148
Exercise Alternatives
Standing Single-Arm Cable Row
DB Row, Single-Arm Lat Pulldown
DB Push Press Landmine Press, Half-Kneeling DB Shoulder Press
DB Batwing Row Barbell Seal Row, Machine Reverse Fly
High Incline DB Bench Low Incline DB Bench, Feet Elevated Push-Up
DB Reverse Curl to Hammer Curl
DB Zottman Curl, Cable Hammer Curl
Cable Tricep Pushdown Cable Overhead Tricep Extension, Band Pushdown
Plate Fall Apart Dead Bug
EXERCISE ALTERNATIVES
(Phase 3, Day 1) If you need to swap out an exercise, here are some alternatives:
149
Exercise Alternatives
Snatch Grip RDL Eccentric DB RDL, Snatch Grip Rack Pull
Paused Back Squat Paused Goblet Squat, Paused Front Squat
DB Bulgarian Split Squat DB Split Squat, DB Reverse Lunge
Cable Pullthrough Frog Pump, Landmine RDL
Half-Kneeling Cable Face Pull Band Face Pull, Machine Reverse Fly
Ab Wheel Roll-Out Ab Wheel Roll-Out Plank, Standing Ab Wheel Roll-Out
EXERCISE ALTERNATIVES
(Phase 3, Day 2) If you need to swap out an exercise, here are some alternatives:
150
Exercise Alternatives
Three Point DB Row Pendlay Row, Low Incline DB Row, Single-Arm Batwing Row
DB Alternating Bench 2-1 Bottoms Down DB Bench Press, Side to Side Push-Up
Supinated Lat Pulldown Barbell Curl, Chin-Up
Half-Kneeling DB Shoulder Press
Half-Kneeling Landmine Press, Single-Arm DB Shoulder Press
EZ Bar Curl Barbell Curl, DB Curl
Band Pushdown Cable Tricep Extension, Barbell JM Press
Swiss Ball Hand-Off Lying Leg Raise, Hanging Leg Raise, Med Ball Hand-Off
EXERCISE ALTERNATIVES
(Phase 3, Day 3) If you need to swap out an exercise, here are some alternatives:
151
Exercise Alternatives
Trap Bar Deadlift KB Deadlift, Rack Pull
Goblet Squat to Box Box Squat, 1.5 DB Goblet Squat
1.5 DB RDL 1.5 Barbell RDL, KB RDL
Unilateral DB Reverse Lunge Front Rack DB Reverse Lunge, DB Split Squat
Elbow Out DB Row Free Standing DB Row, Forward Lean DB Lateral Raise
Russian Twist DB Farmer’s Walk, Barbell March
EXERCISE ALTERNATIVES
(Phase 3, Day 4) If you need to swap out an exercise, here are some alternatives:
152
Exercise Alternatives
T-Bar Row DB Batwing Row, Barbell Row
Landmine Press Military Press, DB Shoulder Press
Eccentric Pull-Up Machine-Assisted Pull-Up, Band-Assisted Pull-Up
Paused DB Row DB Row, Eccentric Barbell Row
2-1 Bottoms Down Shoulder Press
DB Push Press, Landmine Press
EZ Bar Reverse Curl DB Zottman Curl, DB Hammer Curl, Neutral Grip Chin-Up
EZ Bar Skullcrusher DB Decline Skullcrusher, DB Overhead Cable Tricep Extension
Trap Bar Farmer’s Walk DB Farmer’s Walk, Barbell March