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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).

─

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.

─

Was your question unanswered? Email me at sam@herculesperformance.com 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.

54

⇨ 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.

56

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.

60

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.

64

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:

sam@herculesperformance.com 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.

65

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.

66

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.

67

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

74

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”

75

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.

76

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

77

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.”

79

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.)

81

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

82

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