Buff Dudes Superhero Plan.pdf

o r e h nn r a e a l l p p p Su

A 15 Week Fitness, Food & Motivation Guidebook to Becoming a SUPERHERO

Copyright © 2019 by Brandon White and Hudson White. All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher except for the use of brief quotations in a book review. Printed in the United States of America. First Printing, 2019 ISBN: 978-0-578-61627-8 B.U.F.F. Dudes, LLC P.O. Box 758 Madras, OR 97741 www.buffdudes.us

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WARNING Exercise is inherently strenuous and potentially dangerous. Consult your physician before starting any exercise program.

BUFF DUDES are not responsible for injuries or health problems incurred as a result of exercise or related advice.

Stay safe. Stay Buff. 3

"Big Duke: You're probably wondering why you've been selected for this plan. It's because inside of you there's something locked away. Something special. And this book will act as the key. It's time to become the superhero you."

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Table of

CONTENTS Welcome to the Buff Dude’s Superhero Plan! 6 What is the Superhero Plan? 6 Who are the Buff Dudes? 7 Gym Bag Essentials 8 Kitchen Tool Essentials 9 Nutrition10 Brandon’s Muscle Building Meal Plan 12 Hudson’s Lean Meal Plan 17 3 Simple Meal Prep Recipes 20 Motivation26 Mobility28 Beginner’s Workout Plan 32 Superhero Workout Plan 34 Stretching56 Cardio60 Exercise Tutorials 62 F.A.Q.132 Glossary138 Workout Log Book 141 Social Media 178 Special Thanks 178

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Welcome to the BUFF DUDE’S...

SUPERHERO PLAN! Within the palm of your hands you’ll find a tome packed with information on how to become a physically and mentally stronger version of yourself. This supersized guide features a 15 week workout plan, exercise tutorials, sample meal plans and much more.

What is a SUPERHERO? A superhero is a character, usually possessing supernatural or superhuman powers, who is dedicated to fighting the evil of their universe and protecting the public. By most definitions, characters do not require actual superhuman powers or phenomena to be deemed superheroes. Merriam-Webster dictionary gives the definition as "a fictional hero having extraordinary or superhuman powers; also: an exceptionally skillful or successful person".

How do you become a SUPERHERO? Although some are born with superpowers and others obtain it through means such as radiation, we’ll be doing it the Buff Dudes way: using hard work, consistency and dedication. Is it a longer road than being blessed at birth with mutated supergenes? Absolutely. But it’s also a hell of a lot more rewarding too! You’ll find that each “stage” of the superhero plan focuses on one unique attribute. Strength, Endurance, Size, Power and finally putting it all together to become the Buff Superhero you’ve always been destined for!

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Who Are the

B.U.F.F. DUDES? We are brothers Hudson & Brandon White, two dudes who decided to start the better understanding of food and fitness (better known as B.U.F.F.) movement with a focus on entertaining and informative videos which are easy to understand and fun to watch. If you don’t already know, you can find our content free on YouTube here: http://www.youtube.com/buffdudes When we first created our YouTube channel, our 3 main goals were consistency, making entertaining videos, and improving the channel with every new release. Looking back on it now, the B.U.F.F. Dudes video philosophy really is no different than our philosophy in the gym - or life - in general. Keep it simple, stay consistent, and always strive to become a better version of yourself while trying to better those around you as well. We are very honored to have your continued support and we both appreciate the positive feedback, motivational stories, pictures, and just knowing there's a whole lot of dudes and grrrls out there looking to become B.U.F.F. We salute you all!

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Gym Bag

ESSENTIALS These tools aren’t required, but we recommend you have them to make the most out of our superhero plan.

WORKOUT TOOLS

Mobility Bands - Used in performing mobility exercises/warmups and assisting in certain exercises. Foam Roller - Used for myofascial release and pain reduction. Weight Belt - Used for external structural support. We’ll usually strap on a weight belt for when we’re performing a lift which is coming close to our one rep maxes. Especially useful for the Strength Stage, week 3. Straps - Helps with grip/bar roll. We’ll typically use straps for Deadlifts. Again, especially useful for the Strength Stage. Jump Rope - A versatile (and cheap!) tool used for warming up, post workout cardio and more. Gym Towel - It gets sweaty in the gym, and having a towel to lay on the machine you’re using helps to keep you as hygienic as possible. Headphones - Having a training partner can be a huge boost to your morale in the gym, but if that’s not available, pick up a pair of headphones. Music can be a great motivational factor, and there’s no better playlist than your own! Shoes - Sounds like common sense, but shoes can differ drastically. Try and grab a pair of cross trainers which are durable for both cardio and weightlifting. If you plan on sticking to weightlifting only a flat soled shoe such as Chuck Taylors is a great choice.

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Kitchen Tool

ESSENTIALS Slow Cooker an essential kitchen tool for cooking thousands of different recipes. Cheap, ridiculously easy to use and a must have tool for meal prepping. A Buff Dude or Grrrls best kitchen friend.

Meal Prep Containers meal prepping not only saves you a ton of time, but it also helps control the amount of calories and macros you consume in order to achieve your unique physique goals. And when you meal prep, you’re gonna need meal prep containers!

Shaker Bottle used for storing water, protein, and more. A cheap, amazing tool. Especially for those on the go.

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NUTRITION Working out, while fun, isn’t the only thing needed to create a Buff Dude or Grrrl physique. You can’t forget the other major component: nutrition!

Before starting on this program, we recommend you find out your caloric needs using a TDEE (Total Daily Energy Expenditure) calculator, which you can find here: https://goo.gl/iegqoF. After you figure out your total daily caloric needs, you’ll then want to find out your macro percentage split. What are macros? Macros is short for macronutrients. Food is made up of macros, which provide the calories our body uses for energy, growth, and other bodily functions. There are three macronutrients: protein, fat, and carbohydrates, and we need all three of these to survive. While each of these macronutrients provides calories, the amount of calories that each one provides varies. • Carbohydrate provides 4 calories per gram. • Protein provides 4 calories per gram. • Fat provides 9 calories per gram. So, if you were to buy something in a store and on the nutritional label it said “contains 20 grams of protein, 0 grams fat, 0 grams carbs,” it would contain 80 calories. Personally, we use something close to a 40/40/20 macro split. That means your total daily calories (based upon your TDEE) would be split into 40% carbohydrates, 40% proteins and 20% fats. Once you find out your calorie and macro split, the next thing you’ll want to do is assess your goals. Want to gain weight? We recommend adding up to 500+ calories on top of your TDEE. Want to lose weight? We recommend subtracting in the range of -500 calories from your TDEE. Remember, consistency is key. Give yourself at least a month or two in order to see results before giving up or modifying your calories and macros. As they say, it’s not a sprint, it's a marathon, and everyone’s goals vary. Feel free to modify and evolve your calories and eating habits as you continue your journey!

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NUTRITION SOME OF OUR FAVORITE FOODS Greens • Spinach • Broccoli • Asparagus • Brussels Sprouts • Green Peas

Carbohydrates • Quinoa • Black Beans • Rice • Oatmeal • Sweet Potatoes

Proteins • Chicken • Salmon • Tuna • Turkey • Eggs • Greek Yogurt

Fats: • Almonds • Avocado • Walnuts • Peanut Butter • Dark Chocolate

Fruits • Blueberries • Blackberries • Bananas • Apples • Lemons

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Brandon’s Muscle Building

MEAL PLAN

Sex: Male Age: 35 Height: 6’ 2” Weight: 230 lbs. BodyFat: 10% BMR calculated: 2,100 (calories burnt at rest) TDEE calculated: 3,000 (for maintaining current body weight) So, let's say your goal is to put on 1 pound of weight per week - as my muscle building plan is geared for. An easy way to put this into simple math is to add 500 calories on top of your TDEE. This will add up to being in the surplus of 3,500 calories each week and since 3,500 calories add up to 1 pound, you’re almost guaranteed to gain 1 pound of weight a week. In knowing this simple cheat, you’ll be able to adjust accordingly to your goal and/or body composition to make sure you’re always putting on the pounds. So, taking that 3,500 calories and dividing into different macronutrient splits would look something like this... EXAMPLE 1: 40/40/20 split - 40% carbohydrates, 40% protein and 20% fats. This is a macro split that has worked well for us in the past and we usually stick closely with this split. It works out to higher amounts of protein (around 1.5 grams per pound of body weight), and also keeps the carbohydrates at a moderate amount with a lower amount of fat. Total = 350g carbs, 350g proteins, and 78 grams of fats. EXAMPLE 2: 60/25/15 split - 60% carbohydrates, 25% protein, and 15% fats. This macro split is a high carb plan for a hard gainer dude, so if you’re carb sensitive, you might find more success with the lower carbohydrate macro split (Example 4 below). Total = 525g carbs, 219g proteins and 58 grams fats. EXAMPLE 3: 50/30/20 split - 50% carbohydrates, 30% protein and 20% fats. This example shows a more moderate (middle of the road) amount on each macronutrient percentage. Total = 438g carbs, 263g proteins and 78 grams of fats. EXAMPLE 4: 25/50/25 split - 25% carbohydrates, 50% proteins and 25% fats. This example would be used if you’re more carb sensitive. Total = 175g carbs, 437.5g proteins and 77.8 grams of fats. As you can see, there are many different ways to split up your macronutrient percentages, and these examples are only a few that are available. Take the time to assess your macro split, the calories that you need for your body 12

type (either for bulking or cutting), and what does and does not work for you, because this will be one of the most important variables when it comes to the kind of progress you make. Here’s an example of my (Brandon’s) breakdown of each meal throughout the day of a 3,500+ calorie bulking plan with a 40/40/20 split over 7 meals.

6:30 AM - MEAL 1 (BREAKFAST 1) NOTE: I’ll start my morning (5am) with an hour walk and make this quick first breakfast once I get home. A perfect way to introduce carbs, fiber, and protein to break the fast. 1 CUP OATMEAL Calories 166 Total Fat 4 g Carbohydrates 28 g Protein 6 g

1 CUP BLUEBERRIES Calories 83 Total Fats 0 g Carbohydrates 21 g Protein 1 g

1 SCOOP PROTEIN Calories 120 Total Fat 2 g Total Carbohydrates 2 g Protein 24 g

1 BANANA Calories 105 Total Fat 0 g Carbohydrates 27 g Protein 1 g

TOTAL = 474 calories, 78 g carbs, 32 g proteins, 6 g fat

8:00 AM - MEAL 2 (BREAKFAST 2) NOTE: This meal happens closely after my first breakfast. Since meal 1 is so carb heavy, I’ll focus more on my fat and protein intake in meal 2. 4 WHOLE EGGS Calories 288 Total Fat 20 g Carbohydrates 0 g Protein 26 g

2 CUPS SPINACH Calories 82 Total Fat 1 g Carbohydrates 14 g Protein 11 g

TURKEY BACON (4 slices) Calories 140 Total Fat 4 g Carbohydrates 0 g Protein 24 g

TOTAL = 510 calories, 14 g carbs, 61 g proteins, 25 g fat

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10:30 AM - MEAL 3 (POST WORKOUT) NOTE: I’ll have this protein shake immediately following my workout. The higher sugar is geared toward replenishing the glycogen lost throughout the workout. 4 TBSP CHOCOLATE SYRUP Calories 200 Total Fats 0 g Carbohydrates 48 g Dietary Fiber 2 g Sugars 40 g Protein 0 g

2 CUPS FAT FREE MILK Calories 160 Total Fats 0 g Carbohydrates 26 g Sugars 24 g Protein 16 g

2 SCOOPS PROTEIN Calories 240 Total Fat 4 g Total Carbohydrates 4 g Protein 48 g TOTAL = 600 calories, 78 g carbs, 64 g protein, 4 g fat

12:30 PM - MEAL 4 (LUNCH) NOTE: This is my heaviest and most calorically dense meal of the day; It is high in protein and carbohydrates while being moderate in fat. I like to have sweet potato fries with my burger patties, but feel free to switch those out with rice. 10 oz GROUND BEEF (95% lean) Calories 371 Total Fats 14 g Carbohydrates 0 g Protein 56 g

1 WHOLE EGG (mixed in with beef) Calories 80 Total Fat 5 g Carbohydrates 0 g Protein 7 g

2 (1 oz) LITE CHEESE SLICES Calories 140 Total Fat 9 g Carbohydrates 1 g Protein 16 g

SWEET POTATO FRIES (10 oz) Calories 200 Total Fat 0 g Carbohydrates 46 g Protein 5 g

1 CUP BROCCOLI Calories 30 Total Fats 0 g Carbohydrates 6 g Protein 2 g

TOTAL = 821 calories, 53 g carbs, 86 g protein, 28 g fat

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4:00 PM - MEAL 5 (SNACK) NOTE: I’ll take some time to digest meal 4 before I introduce meal 5, which focuses on carbohydrates and protein. To be able to maintain this high intake of nutrients, you’ll have to constantly have food and snacks available. Protein shakes can be an easy and quick way to make sure you’re on track. 2 SCOOPS PROTEIN Calories 240 Total Fat 4 g Total Carbohydrates 4 g Protein 48 g

2 CUPS ALMOND MILK Calories 60 Total Fat 5 g Carbohydrates 2 g Protein 2 g

1 CUP OATMEAL (in shake) Calories 166 Total Fat 4 g Carbohydrates 28 g Protein 6 g

1 BANANA Calories 105 Total Fat 0 g Carbohydrates 27 g Protein 1 g

TOTAL = 571 calories, 61 g carbs, 61 g protein, 13 g fat

6:30 PM - MEAL 6 (DINNER) NOTE: I keep this meal somewhat light, tapering down from meal 4. 8 oz CHICKEN BREAST Calories 248 Total Fat 3 g Carbohydrates 0 g Protein 52.2 g

1 CUP BROWN RICE Calories 200 Calories from Fat 12 Total Fat 1 g Carbohydrates 42 g Protein 4 g

1 CUP ASPARAGUS Calories 40 Calories from Fat 4 Total Fat 0 g Carbohydrates 7 g Protein 4 g

TOTAL = 488 calories, 49 g carbs, 60 g proteins, 4 g fat

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8:30 PM - MEAL 7 (SNACK) NOTE: The last and lightest meal of the day: meal 7. The goal here is to lighten the meals as you get closer to bedtime. Also, introducing casein (a slower digesting protein) will focus on releasing amino acids into your body as you sleep - helping keep you in a more anabolic state. 1 SCOOP CASEIN PROTEIN Calories 140 Total Fat 1 g Carbohydrates 9 g Protein 25 g

1 CUP 0% PLAIN GREEK YOGURT Calories 133 Total Fat 0 g Carbohydrates 9 g Protein 24 g

TOTAL = 273 calories, 18 g carbs, 49 g protein, 1 g fat

DAILY TOTAL • 3,737 calories, • 413 g protein,

• 351 g carbohydrates, • 81 g fat

NOTE: As you can see my macro split isn’t precise, but it will never be exact. You’ll usually make small adjustments depending on your schedule, activity level, or the meals you might change. As long as you know and stick with the rough guideline of what you need and stay consistent with it, you’ll continue to see results.

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Hudson’s Lean

MEAL PLAN As opposed to Brandon’s muscle building meal plan, my meal plan is geared more towards those looking to lose weight and get lean. I’ve designed it around our meal prep recipes section (found below) with an emphasis on low cost, simple ingredients and little time needed. Because after all, you’re a superhero, and unless you’ve got a full-time butler then the last thing you need is to spend all day in the kitchen! Age: 36 Height: 6’ 2, Weight: 210lbs BMR calculated: 2080 (calories burnt at rest) TDEE calculated: 2,850 (for maintaining current body weight) total CALORIES on the Lean Meal Plan: 2,385 (in order to lean down) Remember that these calculations are just a general breakdown of what your requirements might be. It’ll still take some adjusting when you make a plan for yourself. And don’t forget to use a TDEE calculator to find your specific calorie requirements! These are mine, yours will vary.

BREAKFAST NOTE: Due to my schedule (Wife, two kids, and work), the only chance I have to workout is first thing in the morning, and Overnight Oats helps out with this bigtime. I’ll usually be up a little earlier than 5 a.m., down the oats and coffee, and then hit the gym. For me, the quicker I can whip up a breakfast meal the better, and it doesn’t get any easier than this. Overnight Oats 430cal, 8.5gr fat, 42gr carbohydrates (of which 12g are sugar), 45gr protein Coffee with a splash of Unsweetened Almond Milk 20cal, 1.5 g fat, 1 g carbohydrates, 0.5 g protein TOTAL = 273 calories, 18 g carbs, 49 g protein, 1 g fat

POST WORKOUT 2 Scoops (80 g) Whey Protein 300cal, 3 g fat, 16 g carbohydrates, 52 g protein 2 Cups Unsweetened Almond Milk 80cal, 6 g fat, 4 g carbohydrates, 2 g protein TOTAL = 380cal, 9 g fat, 20 g carbohydrates, 54 g protein 17

LUNCH 3 Servings of Chili with added chicken 500cal, 7.5 g fat, 75 g carbohydrates (of which 21 g are sugar), 40 g protein NOTE: For extra protein and calories I’ll throw in some shredded chicken into the chili. TOTAL = 500cal, 7.5 g fat, 75 g carbohydrates (of which 21 g are sugar), 40 g protein

SNACK 1 Scoop (40g) Whey Protein 50cal, 1.5g fat, 8 g carbohydrates, 26 g protein 1 Cup of Greek Yogurt 120 cal, 0 g fat, 15 g carbohydrates (of which 7 g are sugar), 15 g protein 1/2 Cup of Walnuts 250 cal, 26 g fat, 11 g carbohydrates (of which 2 g are sugar), 12 g protein TOTAL = 520cal, 27.5 g fat, 34 g carbohydrates (of which 9 g are sugar), 53 g protein

DINNER 8 ounces of Slow Cooker Chicken and Salsa 220cal, 6 g fat, 0 g carbohydrates, 42 g protein Big handful of chopped up Spinach 8cal, 0 g fat, 1g carbohydrates, 1 g protein 1 cup of cooked Basmati Rice 190cal, 0 g fat, 40 g carbohydrates, 5 g protein 1/2 Sliced Up Avocado 117cal, 10.5 g fat, 6 g carbohydrates, 1.5 g protein TIP: Mash all four ingredients together for a taste explosion of Buff Dudes approved goodness. TOTAL = 535cal, 16.5 g fat, 47 g carbohydrates, 49.5 g protein

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DAILY TOTAL • 2,385 calories, • 234 g protein,

• 291 g carbohydrates, • 70.5 g fat

NOTE: As you can see, I try to keep my protein and carbs similar to one another (each taking up about 40% of my daily calories) with fat being the least consumed macronutrient. My goal is usually about a gram of protein per pound of bodyweight, but some days I’ll have a little more, some a little less. Don’t be alarmed if they fluctuate. For instance: On heavy lifting days I’ll usually consume more carbs for energy, and on rest days I’ll usually consume less. It’s all about finding out what works for you. And if you have a day where you really feel like you just want to eat whatever you want? Go for it! The important thing is staying consistent overall.

SECOND NOTE: You can’t forget water! I try my best to drink a gallon a day. What makes this task easier is grabbing a jug and just carrying it around with me. In addition, I’ll also throw a few green tea packets into a gallon jug and freeze it half filled with water the night before for some added taste, since it melts throughout the day.

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Meal Prep

RECIPES When you’re a superhero, chances are you’re gonna be pretty busy. You know, saving the world and all that. In the midst of this comes food. You gotta eat, right? But who has time to cook? Enter Meal Prep! Much like a trusty superhero sidekick, Meal Prep is there to help you get in your calories and stress less about the time consuming process of carefully crafting multiple meals. “But I can just jump in my Buffmobile and grab something cheap on the way to the gym!” You could, but would it work? Think of attempting to build the finest sports car imaginable (the Buffmobile, naturally) and then filling the fuel tank with sludge. Would it hinder its performance? Of course! The same goes for your body. Don’t put all that work in at the gym just to give yourself a big roadblock with improper nutrition. Below we showcase some of our favorite meal prep recipes covering breakfast, lunch, and dinner. These recipes will not only help to save you precious time, but they are easy and inexpensive ways of getting some high octane superhero fuel into that body of yours!

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MEAL PREP RECIPES BREAKFAST: Overnight Oats Difficulty: Prep Time: 10 Minutes Kitchen Tools Needed: Pint Canning Jar Notes: No time to make breakfast? No problem. With overnight oats, all you gotta do is open the fridge, grab your jar, and you’re good to go. Overnight Oats are a total life (and time) saver!

INGREDIENTS

• 2/3 c. (160 ml) Almond Milk • 3/4 c. (68 g) Old Fashioned Oats • 1/2 c. (110 g) Greek Yogurt (plain) • 1 Scoop (50 g) Whey Protein (choice of flavor is yours) • Dash of Cinnamon (optional) • Top with Blueberries, Bananas or Walnuts (optional)

PREP DIRECTIONS Put all the ingredients into an airtight container (We used a pint canning jar. You need one that can withstand some hard shaking). Put your lid on tight and shake it up until you see all the ingredients blended together. Put your container into your refrigerator overnight. The next morning, pull it out of the fridge, give it a couple more shakes, and open it up. Now it’s ready to top with some of your favorite fruits or nuts including cut up bananas, blueberries and more. Get creative, it’s up to you!

Nutrition Facts: Serving Size: 1 Jar Amount Per Serving • Calories: 430 • Total Fat: 8.5 g • Total Carbs: 42 g • Sugars: 12 g • Protein: 45 g

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Meal Prep Recipes LUNCH: Slow Cooker CHILI B.O.B. (Big Ol’ Buff) Difficulty: Prep Time: 5 Hours Kitchen Tools Needed: Stove, Pan and Slow Cooker Notes: This is a big ol’ recipe, but it’s definitely worth it, as it’s going to supply you with quick easy meals for the whole week! The base recipe is vegan, but feel free to add in some meat or cheese to make the chili B.O.B. even bigger.

INGREDIENTS

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• 1 Tablespoon Coconut or Olive Oil • 3 bell peppers, chopped • 2 onions, chopped • 4 cloves garlic, minced • 1 giant handful of fresh spinach, chopped • 1 zucchini, chopped • 1 yellow squash, chopped • 1 can (15 ounce / 425 g) of black beans • 1 cup (15 ounce / 425 g) frozen can of corn • 1 can (15 ounce / 425 g) of garbanzo beans • 1 can (15 ounce / 425 g) of kidney beans • 2 cans (14.5 ounce / 800 g) diced tomatoes • 1 can (12 ounce / 340 g) of tomato paste • 1 can (8 ounce) tomato sauce, or more if needed • 6 tablespoons chili powder • 1 tablespoon ground cumin • 1 tablespoon dried oregano • 1 tablespoon dried parsley • 1/2 teaspoon salt • 1/2 teaspoon ground black pepper • 2 cups vegetable broth • Shredded Chicken or Ground Beef (optional) • Shredded Cheese (optional)

Meal Prep Recipes PREP DIRECTIONS Begin by taking your tablespoon of oil and putting it on a large pan on your stove on medium heat. Chop up and cook your bell peppers, onions, and garlic on the pan until the onions start to brown. This should take around 10 minutes. Place these ingredients into a slow cooker. Next, chop up and stir in your spinach, zucchini, and yellow squash, and then drop in your corn, black beans, garbanzo beans, and kidney beans. Diced tomatoes and tomato paste come next with chili powder, cumin, oregano, parsley, salt, and black pepper. Mix it all up a bit and pour the vegetable broth over all the ingredients. Set the cooker on Low, and cook for about 5 hours. If chili seems too thick for your liking, add more vegetable broth. After the 5 hours are up, mix a bit, let it cool a tad, and dig in!

NUTRITION FACTS Makes about 12 servings Serving Size: 1 medium bowl Amount Per Serving • Calories: 135 • Total Fat: 2.5 g • Total Carbs: 25 g • Sugars: 7 g • Protein: 7 g

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Meal Prep Recipes DINNER: Chicken and Cabbage Soup Difficulty: Prep Time: 1 hour Kitchen Tools Needed: Stove, Pot Notes: A simple recipe which once cooked up can be stored in your fridge for additional meals throughout the week. It doesn’t get any easier than this!

INGREDIENTS

• 1 1/2 pounds/680 g. boneless skinless chicken (cut into bite size portions) • 2c/475ml chicken broth (plus 4c/946ml water) • 1 whole cabbage (medium to large, chopped into bite size portions) • 1/2 an onion (diced) • 4 celery stalks (chopped) • 3-4 carrots (chopped) • chives or green onion (diced for garnishment) • 1 Tablespoon olive oil (or oil of your choice) • garlic powder • salt & pepper

PREP DIRECTIONS First you will want to dice your onion and carrots. Once finished, turn your stove to a medium setting, add your oil and then place the onions and carrots into the pot. Stir it around a few times as it cooks. While those are cooking, you can chop your celery and cabbage. Just as the onions are turning translucent, you can add the chicken broth and water. Bring this to a boil. Now add the celery and cabbage and stir it all together. (You may need to turn the temperature down to medium low.) Cover and let it simmer for about 15 minutes. As this is taking place you can chop up the chicken. Once the 15 minutes are up, carefully lift the lid and add the chicken and your seasonings. (The amounts are up to you and your tastebuds) Cover and simmer another 15 to 20 minutes. You can taste it to see if you need any additional seasoning but if it’s to your liking then it’s time to serve it up! Once you have it in your bowl you can sprinkle chopped chives or green onions.

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Meal Prep Recipes NUTRITION FACTS The breakdown below is for the full recipe. You can divide it into any size serving size you want • Calories: 1,170 • Fat: 32 g. • Carbs: 92 g. • Fiber: 35 g. • Sugar: 52 g. • Protein: 138 g.

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Have some

MOTIVATION! “The body is willing but the mind is weak.” - Us Paraphrasing Some Wise Old Dude Who More Than Likely Possesses Telepathy. Enter the superhero training facility. Look around at all these marvelous machines. Bench Press. Power Rack. Dumbbells. They’re all here to make you a better you, and unless you possess telekinesis you’re gonna have to do some heavy lifting in order to reap their full benefits. But as the wise old telepathic dude might say “What is the body without the mind?” An empty vessel, that's what. The body is a vessel that carries out the bidding of a small (3 pound), squishy, grey alien that is living between two ears. That alien thing is actually you! (this is where you insert your own amazing superhero origin story where your family of 3 pound squishy brains cast you off a dying planet thousands of light years away to earth in order to survive and inhabit an empty human body.) By sending and receiving signals (electrical and chemical), you perceive and receive countless amounts of information day to day to help you function and survive by seeing, smelling, feeling, hearing, and tasting your way through life. We also move very efficiently (some better than others) thanks to the coordination we’ve been improving since childhood. But like so many things, we can become better at something if we simply practice it. Our minds and bodies are amazing at adapting - this is one of the reasons why we are such a successful species. Through challenges and hardships, we adapt. This process is called - drum roll please - the “adaptation process”. Okay, so that's pretty obvious, but it's amazing nonetheless. And it’s going to take your body and your mind to make this process possible. You’ve traveled thousands of light years from a dying planet to make it happen (or maybe just a few blocks to your local gym) and now is the time to combine willpower and raw physical strength to make it all achievable. Harness the power of consistency, the gritty will to persevere through hardships and the knowledge of how to perform exercises properly combined with a steady supply of healthy food and you will become the superheroic version of yourself you’ve always been destined for. We believe in you!

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Pre-Workout

MOBILITY ROUTINE Think of mobility as a proactive approach to bettering your range of motion and movement not only in exercises, but your day to day movements as well. It aids in allowing you to move more freely without feeling unnecessary stress on your body. We recommend performing mobility right before any strenuous activity, and we’ve included a few mobility routines you can use before every workout.

QUICK FULL BODY MOBILITY ROUTINE (performed before full body workouts) Full Squat 3 sets x 15 - 20 second hold TIP: As you get down into the full squat position, take you arms and gently push outwards on your inner thigh. Keep your torso vertical and your feet planted firmly on the ground; knees inline with your toes.

The Frog 3 sets x 15 - 20 second hold TIP: Once you get into position, you’ll want to go from hips slightly forward to sitting back in between the legs. This will ensure you are getting the full benefit. Hold on the position you feel the most tightest in.

The Scorpion 3 sets x 10 reps (each side) TIP: Keep your sternum and shoulders against the ground as you twist your lower trunk. Perform this movement slow and controlled. Arm Circles 3 sets x 15 - 20 seconds TIP: Start with making small circles with your straight arms, and progressively increase the size of the circles. 28

LOWER BODY MOBILITY ROUTINE

(performed before lower body workouts) Full Squat 2 sets x 15 - 20 second hold TIP: As you get down into the full squat position, take you arms and gently push outwards on your inner thigh. Keep your torso vertical and your feet planted firmly on the ground; knees inline with your toes.

Lateral Squat 2 sets x 15 reps (each side) TIP: Keep your toes pointed forward at all times. Feel the stretch in your inner thigh and outer glute.

Leg Swings 2 sets x 15 reps (each side) TIP: Swing your leg in a quick manner, and make sure your toes are pointing forward on the anchored leg. The Frog 2 sets x 15 - 20 second hold TIP: Once you get into position, you’ll want to go from hips slightly forward to sitting back in between the legs. This will ensure you are getting the full benefit. Hold on the position you feel the most tightest in.

The Scorpion 2 sets x 10 reps (each side) TIP: Keep your sternum and shoulders against the ground as you twist your lower trunk. Perform this movement slow and controlled. 29

UPPER BODY MOBILITY ROUTINE

(performed before upper body workouts) Arm Circles 2 sets x 15 - 20 seconds TIP: Start with making small circles with your straight arms, and progressively increase the size of the circles.

Pass throughs 2 sets x 15 reps TIP: Elevate your shoulder at the top position. Take a wide grip to start, but slowly work to a closer grip for improved mobility in the shoulders.

Lower Trunk Rotations 2 sets x 15 reps TIP: Slowly increase the range of motion in the rotation as you become more comfortable with the exercise. For a more advanced version, pick your feet off the floor.

Cat and Camel 2 sets x 15 reps TIP: Get in a fluid rhythm with your breathing and the movement.

Wall Slides 2 sets x 15 reps TIP: Make sure you keep your back and arms against the wall at all times. 30

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Beginner’s Origin Story Plan

3 DAY 5X5 SPLIT Do you have limited experience in the gym? Then we recommend beginning with our 5x5 routine! Think of it as your superhero origin story and the test for graduating onto the 15 week Superhero Plan. It’s excellent for anyone starting fresh, needing to get into a better schedule, or interested in working on form and function in the major compound exercises. This pre-stage will focus on the “Golden Five” (Squats, Deadlifts, Bench Press, Pull-Ups, Overhead Press) in a three day training split with lower reps, longer rest times, and a higher set volume. And remember, if you need any help with an exercise, please reference our exercise tutorials section!

Note: Need an in-depth guide to each stage of the plan? Follow along as we go through it ourselves at http://www.youtube.com/buffdudesworkouts. See you there! 32

Stage 0:

PREP

(3+ WEEKS OR UNTIL YOU FEEL CONFIDENT TO MOVE ON)

Stage 0 is to be performed every other day. So perform DAY 1, take the next day off, perform DAY 2, take the next day off, perform DAY 3 and take the next two days off before repeating again. Use the “quick full body mobility routine” before each workout of the prep phase. Warming up on a treadmill or bike for 10 minutes can also be introduced. Rest times: 120 seconds between each exercise set

DAY 1: FULL BODY SQUATS  BENT OVER ROWS  BENCH PRESS  PUSH PRESS  SKULLCRUSHERS  LATERAL RAISES  SEATED CALF RAISES 

5 SETS X 5 REPS 5 SETS X 5 REPS 5 SETS X 5 REPS 5 SETS X 5 REPS 3 SETS X 10 REPS 3 SETS X 10 REPS 3 SETS X 10 REPS

DAY 2: FULL BODY DEADLIFTS  PULL-UPS INCLINE PRESS  OVERHEAD PRESS  BARBELL CURLS  BENT OVER LATERAL RAISES  STANDING CALF RAISES 

5 SETS X 5 REPS 5 SETS X 5 REPS 5 SETS X 5 REPS 5 SETS X 5 REPS 3 SETS X 10 REPS 3 SETS X 10 REPS 3 SETS X 10 REPS

DAY 3: FULL BODY FRONT SQUATS  V-GRIP BENT OVER ROWS  CHEST DIPS (WEIGHTED IF NEEDED) SINGLE ARM DUMBBELL SHOULDER PRESS  SINGLE ARM FRENCH PRESS  DUMBBELL FRONT RAISES  SEATED CALF RAISES 

5 SETS X 5 REPS 5 SETS X 5 REPS 5 SETS X 5 REPS 5 SETS X 5 REPS 3 SETS X 10 REPS 3 SETS X 10 REPS 3 SETS X 10 REPS

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STRENGTH

34

Stage 1: 

STRENGTH

(3 Weeks)

In this stage, you’ll be focusing on the fundamental lifts that will build a solid foundation for your superhero physique and performance: STRENGTH. You’ll be utilizing lifts that are primarily compound movements, which work multiple joints and muscles in the body, so you’re not only reaping the benefits of gaining strength by engaging more muscles, but you’re also training your CNS (central nervous system) to help build synergy in the connection of your body and mind. Much like breaking down a brick wall, gaining strength is no easy task but one that is necessary if you want to release yourself from the binds of the former you. You’re now on the journey to becoming superhuman. Strength comes in many forms: Strong muscles, strong heart, strong lungs, and a strong mind; the will to withstand something externally and internally stressful, enduring the pain and hardships that follow in order to achieve a goal. Now onto the more technical details: You’ll notice in this stage you’ll be concentrating on the main compound lifts (squats, rows, presses etc.) with some added stability movements to get you the most strength gains possible. Progressive overload is key here, as you’ll want to continually and incrementally increase your weight as the weeks progress. This will ensure you are pushing your body to constantly gain strength as it has to continually adapt to the new (heavier) weight. We highly recommend you keep track of your weights for each lift, so you’ll know exactly where you were last week and how much you are progressing. Now just to be clear - even the slightest weight increase is a good thing here, so don’t think you’ll have to see huge increases week to week, because even a 2 pound increase is a good thing. As always, consistency is critical. So with that being said, we hope you’re ready to gain some superhero strength, Buff Dude style!

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Stage 1: 

STRENGTH

DAY 1: FULL BODY Perform 10 - 15 minutes of warm up/mobility. Rest Times: 90 - 120 seconds between sets. NOTE: Each exercise has 2 warm-up sets (lighter weight) before your working sets. We use these two sets to not only help warm-up but also get a good feel for the exercise. WARM-UP REP SCHEME 2 sets of 10 reps (before moving onto your working sets)

EXERCISE

WEEK 1

WEEK 2

WEEK 3

ZERCHER SQUATS PRONE ROW FLOOR PRESS Z PRESS

3 SETS X 5 REPS 3 SETS X 5 REPS 3 SETS X 5 REPS 3 SETS X 5 REPS

3 SETS X 3 REPS 3 SETS X 3 REPS 3 SETS X 3 REPS 3 SETS X 3 REPS

3 SETS X 5, 3, 1 REPS 3 SETS X 5, 3, 1 REPS 3 SETS X 5, 3, 1 REPS 3 SETS X 5, 3, 1 REPS

Farmer Holds Planks

3 sets x 60 seconds 3 sets x 60 seconds

DAY 2: FULL BODY Perform 10 - 15 minutes of warm up/mobility. Rest Times: 90 - 120 seconds between sets WARM-UP REP SCHEME 2 sets of 10 reps (before moving onto your working sets)

EXERCISE

WEEK 1

WEEK 2

WEEK 3

DEADLIFTS PENDLAY ROW KETTLEBELL FLAT BENCH PRESS* PUSH PRESS

3 SETS X 5 REPS 3 SETS X 5 REPS 3 SETS X 5 REPS 3 SETS X 5 REPS

3 SETS X 3 REPS 3 SETS X 3 REPS 3 SETS X 3 REPS 3 SETS X 3 REPS

3 SETS X 5, 3, 1 REPS 3 SETS X 5, 3, 1 REPS 3 SETS X 5, 3, 1 REPS 3 SETS X 5, 3, 1 REPS

Standing Calf Raise Rollouts

5 sets x 10 reps 3 sets x 15 reps

*Alternative Exercise: Regular Flat Bench Press

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Stage 1: 

STRENGTH

DAY 3: FULL BODY Perform 10 - 15 minutes of warm up/mobility. Rest Times: 90 - 120 seconds between sets. WARM-UP REP SCHEME 2 sets of 10 reps (before moving onto your working sets)

EXERCISE

WEEK 1

WEEK 2

WEEK 3

PIN SQUATS* RACK PULLS INCLINE PRESS SEATED PIN PRESS

3 SETS X 5 REPS 3 SETS X 5 REPS 3 SETS X 5 REPS 3 SETS X 5 REPS

3 SETS X 3 REPS 3 SETS X 3 REPS 3 SETS X 3 REPS 3 SETS X 3 REPS

3 SETS X 5, 3, 1 REPS 3 SETS X 5, 3, 1 REPS 3 SETS X 5, 3, 1 REPS 3 SETS X 5, 3, 1 REPS

Farmer Walk Hanging Leg Raise

3 sets x 20 yards 3 sets x 15 reps

*Alternative Exercise: Box Squats

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ENDURANCE

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Stage 2: 

ENDURANCE

(3 WEEKS)

Leaving stage 1 behind you and feeling that new found strength, it’s time to concentrate on a new super power: ENDURANCE. Now, we’ll still be utilizing a lot of the same types of exercises from stage one, but throughout stage 2 of your training we’ll be focusing on keeping your heart rate elevated and enhancing your performance under a more energy consuming workout. There are 3 energy pathways we can tap into: ATP/CP (adenosine triphosphate/creatine phosphate), Glycolytic, and Oxidative. While short bursts of activity will tap into the ATP/CP pathway for anaerobic exercises, extended activity will start tapping into the Glycolysis and Oxidative pathways, which are used for more aerobic exercises that will strengthen the cardiovascular system. Glycolysis will convert glucose (sugar stored in our blood) into pyruvate (pyruvate is utilized in forming more ATP) to help make more energy for the demand we place on our bodies. The Oxidative pathway is the last line of defense so to speak for those prolonged bouts of activity; It helps by creating that extra energy when the former pathways are no longer enough, and it will utilize glucose or fatty acids to help form more ATP through Oxidative Phosphorylation. Now this might all seem a little confusing, but fear not - it’s all about understanding that your body is an amazing machine, and it is one that you can train and make better and stronger, as long as you train it right. In this stage, you’ll not only be training your muscular skeletal system, but your cardiovascular system too. We’ll achieve this by shortening your rest times and lengthening your energy demand through circuit training while still focusing on compound movements. Your body will become more efficient at supplying and creating energy when it’s needed. Don’t be too hellbent on using the same amounts of weights you used in stage 1; This stage is all about endurance, not strength. So take a deep breath, get focused, and start your organic engines, because this stage is going to help you ascend to a new physical dimension.

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Stage 2: 

ENDURANCE

DAY 1: LOWER BODY Perform 10 - 15 minutes of warm up/mobility. Rest Times: 30 - 60 seconds between circuits and/or super sets. NOTE: Perform 2 rounds (sets) on each circuit and superset. For higher difficulty, try performing 3 rounds (sets) on each circuit and superset.

CIRCUIT 1

CIRCUIT 2

CIRCUIT 3

HEX BAR DEADLIFTS*  15 REPS FARMER WALKS  20 YARDS BIKE, JOG OR JUMP ROPE 120 SEC

WALKING LUNGES  30 FOOTSTEPS ROMANIAN DEADLIFTS  15 REPS SLED PUSH**  20 YARDS

BOX JUMPS  15 REPS STANDING CALF RAISES  15 REPS PLANKS  60 SECONDS

* ALT exercise: Farmer Squats ** Alt Exercises: Plate Push or Overhead Walking Lunges

DAY 2: UPPER BODY Perform 10 - 15 minutes of warm up/mobility. Rest Times: 30 - 60 seconds between circuits and/or super sets.

CIRCUIT 1 RACK PULLS  FLOOR PRESS  JUMP ROPE* 

CIRCUIT 2 15 REPS 15 REPS 60 SEC

Standing Calf Raise Rollouts

INVERTED ROW  LANDMINE PRESS  PULL OVERS 

5 sets x 10 reps 3 sets x 15 reps

* alt Exercise: Med Ball Slam

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CIRCUIT 3 15 REPS 15 REPS 15 REPS

AROUND THE WORLD (SHOULDERS)  10 (EACH WAY) BRADFORD PRESS  15 REPS ROLLOUTS  15 REPS

Stage 2: 

ENDURANCE

DAY 3: LOWER BODY Perform 10 - 15 minutes of warm up/mobility. Rest Times: 30 - 60 seconds between circuits and/or super sets. NOTE: Perform 2 rounds (sets) on each circuit and superset. For higher difficulty, try performing 3 rounds (sets) on each circuit and superset.

CIRCUIT 1

CIRCUIT 2

SUPER SET

GOBLET SQUATS  15 REPS KETTLEBELL SWINGS*  15 REPS STEP UPS  15 REPS (EACH LEG)

GLUTE HAM RAISE  15 REPS BULGARIAN SPLIT SQUATS

SEATED CALF RAISE  HANGING LEG RAISE 



WALL SITS 

15 REPS 15 REPS

15 REPS (EACH LEG) 60 SECONDS

*alt Exercise: Dumbbell Swings

DAY 4: UPPER BODY Perform 10 - 15 minutes of warm up/mobility. Rest Times: 30 - 60 seconds between circuits and/or super sets. NOTE: Perform 2 rounds (sets) on each circuit and superset. For higher difficulty, try performing 3 rounds (sets) each on circuit and superset.

CIRCUIT 1

CIRCUIT 2

PENDLAY ROW  15 REPS FLAT BENCH PRESS W/ CHAINS OR BANDS*  15 REPS BIKE, JOG OR JUMP ROPE  60 SEC

PRONE ROW  PLYO PUSH UPS  PUSH PRESS 

SUPER SET 15 REPS 15 REPS 15 REPS

WINDMILL PRESS 

15 REPS (EACH SIDE)

RUSSIAN TWISTS 

15 REPS (EACH SIDE)

* alt Exercise: regular Flat Bench Press

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SIZE

42

Stage 3: 

SIZE

(3 WEEKS)

Congratulations, you’ve completed stage 2 and have graduated into the next level of superhero stardom. At this point in your journey, you should feel strong and fast, although if you still need some extra time training, feel free to circle back to the previous phases where you can spend more time honing your mental and physical prowess in strength and endurance. But if you are ready to move to the next level: welcome! This stage will be focusing on SIZE by utilizing something called hypertrophy. Now there are 2 different types of hypertrophy: Myofibril Hypertrophy and Sarcoplasmic Hypertrophy. Myofibril Hypertrophy is the increase of the Myofibril size. Myofibril is found in your muscle fibers and help with muscular contraction whenever you need to move around. Increasing the size of these little work horses by lifting heavy things will lead to strength with the added benefit of size following it. The good news is, you have already begun this process with stage 1 (strength), but that is only one side of the coin. You’ll now be focusing on Sarcoplasmic Hypertrophy, which is when you train to increase your muscle glycogen storage or more specifically Sarcoplasmic fluid, which contains ATP, Glycogen, Creatine Phosphate and Water. The increase in storage will give your muscles the bigger, more full look like most chiseled super heros have. The way we can achieve this is changing the training style to higher volume using a moderate amount of weight. To put this in a simpler way; you’ll be training for skin tearing PUMPS!. The “pump” will force more blood and oxygen into the muscles and trigger the body to adapt into needing to store more Sarcoplasmic fluid for when it needs it. Voila: SIZE. In this stage you’ll notice the body parts will be split up into seperate days, more isolation exercises will be introduced and the amount of sets will increase, along with different techniques being used such as pyramids, drop sets and the all so loved supersets. So get ready for some sleeve busting, t-shirt tearing, button popping pumps that will leave you needing a new wardrobe to contain your bulging buffness.

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Stage 3: 

SIZE

DAY 1: LEGS Perform 10 - 15 minutes of warm up/mobility. Rest Times: 60 - 90 seconds between sets and/or supersets.

SQUATS (PYRAMID UP IN WEIGHT WITH LAST SET A DROP SET)  SUPERSET WALKING LUNGES 4 X 20 STEPS >> SUPERSET BB HACK SQUAT 4 X 10 >> SEATED CALF RAISES (LAST SET A DROP SET)  HANGING LEG RAISES 

ROMANIAN DL  GLUTE BRIDGES 

4 X 12, 10, 8, 8 (DROP SET) 4 X 10 4 X 10 4 X 10 3 X 20

DAY 2: BACK AND CHEST Perform 10 - 15 minutes of warm up/mobility. Rest Times: 60 - 90 seconds between sets and/or supersets.

SUPERSET BENT OVER ROW 4 X 12, 10, 8, 8 SUPERSET PULL-UPS* 4 X 10 SUPERSET V-GRIP BENT OVER ROW 4 X 10 SUPERSET PULLOVERS 4 X 10 CRUNCHES 

>> FLAT BENCH PRESS  >> INCLINE BENCH PRESS  >> DIPS**  >> DB FLY 

4 X 12, 10, 8, 8 4 X 10 4 X 10 4 X 10 3 X 25

* alt Exercise: Pulldowns or Inverted Row ** alt Exercise: Decline Press

DAY 3: SHOULDERS AND TRAPS Perform 10 - 15 minutes of warm up/mobility. Rest Times: 60 - 90 seconds between sets and/or supersets.

SEATED BB PRESS (LAST SET A DROP SET) SUPERSET CABLE FACE PULLS* 4 X 10 TRI SET FRONT RAISES >> LATERAL RAISES SHRUGS  ROLL OUTS  * alt Exercise: Barbell Face Pulls

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4 X 12, 10, 8, 8 (DROP SET)

>> >>

BENT OVER SHOULDER EXTENSIONS  4 X 10 BENT OVER REVERSE FLY 4 X 10 4 X 12, 10, 8, 8 3 X 20

Stage 3: 

SIZE

DAY 4: TRIS, BIS AND FOREARMS Perform 10 - 15 minutes of warm up/mobility. Rest Times: 60 - 90 seconds between sets and/or supersets.

SUPERSET CLOSE GRIP PRESS SKULL CRUSHER (EACH SET A DROP SET) BARBELL CURL (EACH SET A DROP SET) SUPERSET SINGLE ARM FRENCH PRESS SUPERSET REVERSE CURL SIDE CRUNCHES 

3 X 10

3 X 10 3 X 10

>>

>> >>

CHIN UPS* (WEIGHTED IF POSSIBLE)  3 X 10 3 X 10 3 X 10 CONCENTRATION CURL  3 X 10 FINGER CURLS  3 X 10 3 X 15 (EACH SIDE)

* alt Exercise: Underhand Pulldowns

DAY 5: LEGS Perform 10 - 15 minutes of warm up/mobility. Rest Times: 60 - 90 seconds between sets and/or supersets.

FRONT SQUATS  SUPERSET HEX BAR DEADLIFT* 3 X 10 >> SUPERSET BULGARIAN SPLIT SQUATS 3 X 10 (EACH SIDE) >> STANDING CALF RAISES  WEIGHTED PLANKS 

FARMER WALKS  SINGLE LEG RDL’S 

3 X 12, 10, 8 3 X 20 YARDS 3 X 10 (EACH SIDE) 4 X 10 3 X 60 SECONDS

* alt Exercise: Farmer Squats

DAY 6: BACK AND CHEST Perform 10 - 15 minutes of warm up/mobility. Rest Times: 60 - 90 seconds between sets and/or supersets.

SUPERSET PRONE ROW 3 X 12, 10, 8 SUPERSET SINGLE ARM ROWS 3 X 10 SUPERSET PULL DOWNS 3 X 10 SUPERSET STRAIGHT ARM PULLDOWNS 3 X 10 HANGING TWISTING LEG RAISES 

>> >> >> >>

FLOOR PRESS  3 X 12, 10, 8 SINGLE ARM INCLINE PRESS  3 X 10 LANDMINE PRESS  3 X 10 INCLINE DB FLY  3 X 10 3 X 10 (EACH SIDE)

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POWER

46

Stage 4: 

POWER

(3 WEEKS)

Wow, you truly are proving yourself super after surviving all of those supersets! Congratulations for completing stage 3; it surely was no easy task. You are one step closer to the ultimate super you, but before we get too ahead of ourselves, we need to introduce you to your new training stage. Now there is Strength; with which one can pick up, carry, hold or push a heavy amount of weight with relative ease. There is also Speed; being able to move yourself and objects at a high rate. We will need to utilize both of these aspects for an amazing super power: POWER! Simply put, power is the ability to move weight with speed. Even the simple act of running requires power; as your own body weighs something. Obviously this stage isn’t going to have you running around in circles hoping to gain power, no; we have to put you through rigorous training to make sure you reap all the benefits of your full potential, by putting your full body through some more advanced movements that will consist of moving weight with speed, and in turn building power. You’ll notice we’ll be keeping a few compound exercises from the previous stages, but all in all the style of your training will be drastically changed into something new. You’ll move back to focusing on more full body and will be performing new and more difficult movements; ones that will require you to think, adjust and adapt. Don’t be discouraged by the difficulty of this stage. Just remember that through stress and difficulty comes rewards. But, if you’re at all feeling like this stage is a bit too advanced for you at this time, feel free to circle back and redo some of the previous stages. We want to make sure you’re completely apt and confident in your abilities. If you are ready, it's time to step up to that barbell, raise your fist in the air and yell: I HAVE THE POWER!

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Stage 4: 

POWER

DAY 1: FULL BODY Perform 10 - 15 minutes of warm up/mobility. Rest Times: 90 - 120 seconds between sets.

DEADLIFT (FOCUS ON QUICKNESS OF THE PULL)  HIGH PULL  PLYO PUSH UPS  CABLE PULL  MED BALL OVERHEAD SLAM*  MED BALL PLYO SIT UPS** 

3X8 3X8 3X8 3 X LENGTH OF CABLE 3X8 3 X 15

* alt Exercises: Straight Arm Pull Down or Pullovers ** alt Exercise: Otis Ups

DAY 2: FULL BODY Perform 10 - 15 minutes of warm up/mobility. Rest Times: 90 - 120 seconds between sets.

BOX SQUATS W/ BANDS*  POWER CLEAN  PENDLAY ROW  BENCH PRESS W/ CHAINS OR BANDS**  BATTLE ROPE***  MED BALL SIDE THROWS**** 

* alt Exercise: regular Box Squats ** alt Exercise: regular Bench Press *** alt Exercise: Reciprocal DB Front Raises **** alt Exercise: Wood Chops or Russian Twists (with weight)

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3X8 3X8 3X8 3X8 3 X 60 SEC 3 X 15 (EACH SIDE)

Stage 4: 

POWER

DAY 3: FULL BODY Perform 10 - 15 minutes of warm up/mobility. Rest Times: 90 - 120 seconds between sets.

PUSH JERK  PLYO INVERTED ROW (WIDE TO CLOSE)  INCLINE RECIPROCAL DUMBBELL PRESS  PUSH PRESS  SLED PUSH*  WEIGHTED LEG RAISES 

3X8 3X8 3 X 8 (EACH SIDE) 3X8 3 X 20 YARDS 3 X 10

* alt Exercises: Plate Push or Overhead Walking Lunges

DAY 4: FULL BODY Perform 10 - 15 minutes of warm up/mobility. Rest Times: 90 - 120 seconds between sets.

BOX JUMPS  HANG CLEAN  KETTLEBELL SWINGS W/ BAND*  ROPE PULLS**  PUSH UP CLAPS  BATTLE ROPE RUSSIAN TWISTS*** 

3X8 3X8 3X8 3X8 3X8 3 X 15 (EACH SIDE)

* alt Exercises: regular KB Swings or Dumbbell Swings ** alt Exercise: Seated V-grip Row *** alt Exercises: Wood Chops or Russian Twists (with weight)

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SUPER BUFF DUDE

50

Stage 5: 

(3 WEEKS)

SUPER BUFF DUDE You have made it to the last and final stage and are close to achieving Super Buff Dude status. But before we move into it, we’d like to circle back and talk about what you’ve learned throughout your training.

Essentially you’ve been put through an intense foundational and functional program, building the necessary tools to be able to be a better you; a super you. You’re not only physically stronger, quicker and more powerful, but you have the mental gains you’ve aquired from months of training to have the confidence to go along with your new physical traits. It's one thing to passively step into the gym day after day and feel like you’re accomplishing something because you show up; it's another thing entirely when you actively make the effort to push yourself into new heights (even when it's uncomfortable); pushing your mind and body farther than you thought possible. We hope you’ve reached new grounds in strength; hitting a new PR or perfecting your form and performing harder lifts with relative ease; your body wound so tight, the cables of the Golden Gate bridge couldn’t hold a candle to you. We want you to feel that you can compete in a marathon and feel confident you have the cardiovascular strength that would make a wolf running on the open plains of Yosemite jealous. You should feel the power inside your muscles, where if you needed them at a moments notice, it would feel as if you’re able to conjure up the thunder in the heavens to do your bidding. Simply: we want you to become a super you, and you’ve proved it thus far. But, there is still one more stage. This is a culmination of everything you’ve learned and been put through. A combination of all previous 4 stages. This is your final proving ground; not proving to us you can do it, but proving to yourself. Good luck and we’ll be waiting for you when you complete it.

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Stage 5: 

SUPER BUFF DUDE

DAY 1: PUSH Perform 10 - 15 minutes of warm up/mobility. Rest Times: 60 - 90 seconds between sets

SUPERSET BOX SQUATS W/ BANDS* INCLINE STABILITY PRESS**  SUPERSET PUSH JERK SLED PUSH***  TWISTING SPLIT SQUATS  SUPERSET SEATED CALF RAISES WEIGHTED LEG RAISES 

4X8

>>

BOX JUMPS 

4X8

>>

OVERHEAD PRESS 

4X8

>>

SKY REACHES 

4X8 4 X 10 4X8 3 X 20 YARDS 4 X 10 (EACH SIDE) 4 X 30 3 X 10

* ALT exercise: regular Box Squats ** ALT exercises: regular Incline Press *** ALT exercises: Plate Push or Overhead Walking Lunges

DAY 2: PULL Perform 10 - 15 minutes of warm up/mobility. Rest Times: 60 - 90 seconds between sets

SUPERSET DEADLIFT W/ CHAINS OR BANDS* 4 X 8 ROMANIAN DEADLIFTS  SUPERSET ROPE PULLS** 4X8 SUPERSET HANG CLEAN 4X8 CABLE PULL  SHRUGS (ON LAST REP HOLD FOR AS LONG AS POSSIBLE ROLL OUTS  * ALT exercises: regular Deadlifts ** ALT exercises: Seated V-Grip Row *** ALT exercise: Barbell Face Pulls

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>>

PULL-UPS 

4X8 4 X 10 >> PULLOVERS  4X8 >> CABLE FACE PULLS***  4X8 3 X LENGTH OF CABLE 4 X 10 3 X 20

Stage 5: 

SUPER BUFF DUDE

DAY 3: PUSH & PULL Perform 10 - 15 minutes of warm up/mobility. Rest Times: 60 - 90 seconds between sets

ZERCHER SQUAT  SUPERSET HEX BAR DEADLIFT* 3X8 PENDLAY ROW  SUPERSET FLAT BENCH PRESS 3X8 SUPERSET BRADFORD PRESS 3X8 SKULL CRUSHERS (DROP SET ON THE LAST SET) BARBELL CURLS (DROP SET ON THE LAST SET) WEIGHTED CRUNCHES 

>> >> >>

3 X 10 3 X 20 YARDS 3 X 10 AROUND THE WORLD (CHEST)  3X8 AROUND THE WORLD (SHOULDERS)  3 X 8 3 X 10 3 X 10 3 X 10

FARMER WALKS 

*ALT exercise: Farmer Squats

DAY 4: PUSH Perform 10 - 15 minutes of warm up/mobility. Rest Times: 60 - 90 seconds between sets

SUPERSET FRONT SQUAT SUPERSET LANDMINE PRESS POWER CLEAN  SUPERSET DIPS* TRICEP EXTENSIONS  STANDING CALF RAISES  WOOD CHOPS 

4X8 4X8

>> >>

WALL SIT  UNDER HAND FLYS 

4 X 60 SECONDS 4X8 4 X 10

4X8

>>

SEATED PIN PRESS 

4X8 4 X 10 4 X 10 3 X 15 (EACH SIDE)

*ALT exercise: Decline Press

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Stage 5: 

SUPER BUFF DUDE

DAY 5: PULL Perform 10 - 15 minutes of warm up/mobility. Rest Times: 60 - 90 seconds between sets

SUPERSET STRAIGHT ARM PULLDOWN GLUTE HAM RAISE  HIGH PULL SUPERSET SEATED ROW DB SINGLE LEG RDL W/ SINGLE ARM ROW  CONCENTRATION CURLS  PLANKS 

4X8

>>

RACK PULL 

4X8

>>

INVERTED ROW 

4X8 4 X 10 4 X 10 4X8 4 X 10 (EACH SIDE) 4 X 10 3 X 90 SECONDS

DAY 6: PUSH & PULL Perform 10 - 15 minutes of warm up/mobility. Rest Times: 60 - 90 seconds between sets

PIN SQUATS  SUPERSET PRONE ROW SUPERSET FLOOR PRESS DB HANG CLEAN PRESS  KB SWINGS W/ BAND**  DB FRENCH PRESS (BI-LATERAL)  SPIDER CURLS SIDE CRUNCHES 

3X8 3X8

* ALT exercise: regular Push Ups ** ALT exercises: regular KB swings or dumbbell swings

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>> >>

PULL UP NEGATIVES  PLYO PUSH-UPS* 

3 X 10 3X8 3X8 3 X 10 3 X 10 3 X 10 3 X 10 3 X 15 (EACH SIDE)

You are a

TRUE SUPERHERO! Congratulations! We are truly proud of you. You have proven you are worthy of the super hero title. But as we’re sure you’re aware of, this is just the beginning of your journey; a small step in the direction of the new and super you. It will still take dedication, drive and persistence to continue on this path you’ve already begun. But with this new found strength, endurance, size, power and overall superness, you shall now have the confidence to charge forward and accomplish anything. Stepping into the training facility day after day, along with the consistency of feeding your body the right nutrients, getting the proper sleep and allowing time for recovery, you have the true power that will rule over everything the mental strength to set a goal and achieve it. Everything you’ve been put through, learned and struggled with would not be possible without you choosing to do it, to push through it; to ultimately succeed. Life is no different; it’s all choices. You’ve chosen to reach for the stars; grasping it so tightly it fills you with the capacity of a galaxy. For what are we but who we think we are or can become; cogito ergo, sum - I think, therefore I am. Do not let the end of this training be the stopping point to your awesome beginnings. Go out, be great, do good and always reach for the stars; there are so many within your grasp. And as always, STAY BUFF!

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Stretching

ROUTINE Stretching is an excellent way to help with range of motion, muscular pains or cramping, muscle elasticity and of course flexibility. We’ll be leaving the stretching for post workout. After an intense workout you’ll be left with tight and sensitive muscles, tendons and ligaments, so giving them a light stretch will relieve some pain and tightness. It will also be a preventive measure for the DOMS (delayed onset muscle soreness) that can occur days after your workout. You’ll notice that there is an option to hold the stretches for 10 - 20 seconds. We would recommend to hold for a longer period of time on muscle groups that need extra attention.

LOWER BODY STRETCH ROUTINE These stretches can be performed after any lower body workout. SIT AND REACH 2 sets x 10 - 20 second holds NOTE: Focusing on the hamstrings. If you want to strictly focus on hamstrings, keep your lower back straight, but if you want to mix in a lower back stretch then round your back and bring your chest down to your legs.

GLUTE STRETCH 2 sets x 10 - 20 second holds (each side) NOTE: Focusing on the gluteus maximus and hip flexors. It might take a little time to get into the position but as your muscles start to relax you’ll feel the benefits almost immediately.

LUNGE STRETCH 2 sets x 10 - 20 second holds (each side) NOTE: Focusing on hip flexors. This stretch can also be used as a mobility drill because of the benefits of a hip opener by externally rotating the leg while in position. It can also be used as an excellent way to relieve pain in the lower back by stretching the psoas. 56

Stretching GROIN STRETCH 2 sets x 10 - 20 second holds NOTE: Focusing on leg adductors. Keep an upright torso and gently try to get your outer thigh to touch the floor.

LOWER BACK/GLUTE STRETCH 2 sets x 10 - 20 second holds NOTE: Focusing on the erector spinae and gluteus maximus. You can have your crossed over leg straight or bent, depending on what position you feel the tightest. Try to keep your upper back anchored to the floor as you rotate your trunk.

QUAD STRETCH 2 sets x 10 - 20 second holds (each side) NOTE: Focusing on the quadriceps. Slowly lean back and twist your hips toward your stretching leg to feel a more aggressive stretch.

CALF STRETCH 2 sets x 10 - 20 second holds (each side) NOTE: Focusing on the gastrocnemius. Keep your back leg straight and heel anchored to the floor as you lean forward.

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Stretching UPPER BODY STRETCH ROUTINE These stretches can be performed after any upper body workout. LAT STRETCH 2 sets x 10 - 20 second holds (each side) NOTE: Focusing on the latissimus dorsi.

TRICEPS STRETCH 2 sets x 10 - 20 second holds (each side) NOTE: Focusing on the triceps brachii. If you want to target a little bit more in the lats with your triceps, gently lean away from your stretching arm.

SHOULDER STRETCH 2 sets x 10 - 20 second holds (each side) NOTE: Focusing on your posterior and lateral heads of the deltoid. Gently pull the upper arm close to your torso with your other arm to feel the maximum stretch.

TRAP/NECK STRETCH 2 sets x 10 - 20 second holds (each side) NOTE: Focusing on your levator scapula. As you have one arm behind your back and the other gently pulling on your head, make sure you keep your torso vertical. Do not lean.

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Stretching CHEST STRETCH 2 sets x 10 - 20 second hold NOTE: Focusing on pectoralis major. Take a deep breathe, as your chest expands tilt your torso upwards. Try rotating your thumbs up to thumbs down to feel it in slightly different areas.

BICEPS/FOREARM STRETCH 2 sets x 10 - 20 second hold NOTE: Focusing on biceps brachii and forearm flexors. Gently push the hips back to feel a more aggressive stretch.

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Time for

CARDIO Is cardio required for this plan? As it features circuit training, supersets and short rest times, we feel the plan itself will meet and hopefully exceed! - your expectations and cardio requirements. But if you’d like to add cardio on top of the workouts, here’s our personal routines. Typically we stick to either steady state or H.I.I.T. cardio, both of which we’ll cover below. As far as when we perform our cardio it’s usually either fasted first thing in the morning (steady state only), immediately following workouts or on ‘off-days’ when we’re not working out. On these off-days we’ll usually perform H.I.I.T.

STEADY STATE Steady State is any form of cardio where you maintain a steady intensity for a set period of time. Recommended Steady State Routine One of our favorite methods is jumping on a treadmill for 30-45 minutes at a 7.5%-10% incline while walking briskly at 3.5 to 4 mph. We’ll either do this fasted first thing in the morning or immediately following our workouts. If you’d rather perform steady state outdoors then we recommend walking briskly for the same amount of time. A good rule of thumb is to try and walk just fast enough where you can carry on a conversation without running out of breath. Pros of Steady State • Great for beginners • Can be performed in a fasted state • Low impact Cons of Steady State • It can become boring (this is where a good music playlist comes in handy!) • Not as good for those with a busy schedule

H.I.I.T. H.I.I.T. - or High Intensity Interval Training - is any form of cardio activity that alternates periods of higher intensity with periods of lower intensity.

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Recommended H.I.I.T. Routine We typically perform H.I.I.T. on an ‘off-day’ (one where we won’t be performing any bodyweight exercises) and after we’ve eaten. As the name implies, H.I.I.T. is high-intensity and we wouldn’t recommend performing it while fasted as it would be counter-productive. Try and find a park, a track or somewhere with plenty of space and warm-up by briskly walking for a minute or two in addition to some lower body mobility. Next, start performing H.I.I.T. with an all out sprint for 20 seconds. Follow this up with 40 second active rest (walking at a slow pace) and then repeat the process over and over again. For those new to H.I.I.T. we recommend repeating this process up to 10 times total to get a feel for it and for those who are more comfortable with the routine we recommend 15-20 times total of all out sprinting and active rest. Don’t have a park or open area? You can also perform it in the gym on a rowing machine or by utilizing bodyweight exercises such as mountain climbers. Pros • Time efficient • May improve the muscle's ability to use fat for fuel more effectively Cons • Not recommended for beginners • Higher risk of injuries if not performed correctly

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Exercise

TUTORIALS You’re ready to begin the superhero plan, but you may not know how to perform certain exercises. Have no fear, the Buff Dudes exercise tutorials are here! We tried to make this chapter as comprehensive as possible but if you’re still unsure of how to perform certain movements feel free to check out our YouTube channel (www.youtube.com/buffdudesworkouts) for video versions of each exercise. And remember: start right, start light. There’s no shame in taking your time to figure out an exercise so work on form first and then find a weight range which works for you.

LEGS Pre-checklist for any Squat exercise • Have your feet turned outward in a comfortable position. • Make sure your knees follow your toes. • Push mid foot. • Do not bend your lumbar. • Neutral chin. • No ego lifting. • For rear loaded squat, do not have the bar at the nape of your neck; place the bar on your upper or mid Trapezius. • For front loaded squat, do not let the weight move too far away from your center of gravity; this will pull you forward. Keep your elbows up. Keep the weight tight to your body as this will help you maintain a vertical torso. • Breath: Inhale at the top, slight hold through the difficult portion, and exhale at the top. • Tight core.

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Exercise Tutorials ZERCHER SQUAT • Set the bar just about waist high on the power rack. • Place the bar in the crook of your arms and flex them toward your body. • Unrack and slightly walk forward while hugging the bar tight to your body. • With a wider than hip stance; slowly squat down while keeping a vertical torso. • Your arms should be placed in your inner thighs at the bottom position. • Push through your mid foot to the top position. NOTE: This exercise will primarily work legs but your upper back and biceps will be in an isometric contraction to help hold and stabilize the weight.

PIN SQUAT • Place the pins in the power rack at the height of your deep squat. • Once the bar is loaded with weight, squat under the bar and place it on your upper trapezius area. • Slightly push upwards against the bar without moving it to contract your muscles and stabilize yourself; you’re now in the starting position. • Push mid foot and bring the bar upwards with your legs while maintaining a straight and rigid torso. • Once you reach the top position, slowly let the bar down to the starting position and do not let the tension off; instead perform your next rep. NOTE: Performing this exercise with too light of weight might prove difficult to stabilize yourself in the bottom position. The goal with this exercise is to strengthen your weakest point in a squat, which is usually the lowest part “the hole”. Feel free to move the pins higher up to work in other areas of the squat you want to strengthen.

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Exercise Tutorials SLED PUSH • Place both hands on the sled and keep a straight and rigid torso. • Bring one leg forward and start pushing. • Keep the momentum up by walking (or jogging) the sled forward. NOTE: Keep your upper body and core tight; this will help control and stabilize the movement. The balls of your feet will be the main point of contact for the push, which will in turn focus on your quads.

PLATE PUSH • Place a plate flat on the floor. • Bend down with your hands on the plate, like you’re about to sprint. • With your hands placed on the plate, push the NOTE: Keep your arms plate forward as straight and tensed. Maintain you start walking a straight and rigid back. forward

FARMER WALK • Grasp a pair of dumbbells or Farmer Walk Handles. • Slightly shrug upwards to help stabilize the movement. • Start walking.

NOTE: Squeeze the bar or handles as tight as possible.

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Exercise Tutorials OVERHEAD LUNGES • Grasp a pair of dumbbells and press them overhead. • With your arms straight above you, step forward with one leg. • Once your leg is forward and foot flat on the floor, squat down until your backward placed knee is close to the floor. • Now squat upwards; pushing with your forward placed leg and step forward with your other NOTE: Keep your core tight and torso vertical. leg; repeating Slightly elevate your shoulders (activating the stepping and your trapezius) to help with stabilization. squatting motion.

HEX BAR DEADLIFTS • Step inside the Hex Bar and bring your feet about hip width. • Squat down and grasp the handle while keeping a vertical torso. • Push the weight upwards through your mid foot, while maintaining a vertical and rigid torso. • Once you reach the top position, slowly let it down to the starting position. NOTE: Do not over extend your hips at the top position, as this will put unnecessary stress on your lower back.

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Exercise Tutorials FARMER SQUAT • Squat down and grasp a pair of dumbbells in each hand. • With a vertical torso and arms at your side, squat upwards; pushing through your midfoot. • Once you reach the top position, slowly squat back down. NOTE: You don't have to return the dumbbells all the way down to the floor on each rep. Squat as low as you can while maintaining a vertical torso.

WALKING LUNGES • Start in a standing position with feet hip width apart. • Take a long step forward with one leg. • Once your forward placed foot is flat on the ground, bend both knees and squat down; this will bring your backward placed foot onto the ball of the foot. • With your forward placed knee at a 90 degree angle and backward placed knee slightly elevated above the ground, you’ll push forward and upward through the mid foot of the forward placed leg by extending your knee and hip joint. • Creating forward momentum in a stepping motion, you’ll now be repeating the movement on your other leg. NOTE: Make sure your forward placed foot is flat on the ground when you push upwards and keep a vertical torso; do not lean forward. 66

Exercise Tutorials ROMANIAN DEADLIFTS • Have the barbell placed on the rack at about mid thigh. • Grasp the barbell at shoulder width, unrack it and walk forward slightly. • Keep your feet in a forward position at hip width. • While keeping your knees slightly bent but stationary and back straight and rigid; flex in your hip and bow forward; gliding the barbell along your thighs. • Bring the bar down until you feel a full stretch in your hamstrings. • Once you reach the bottom position, forcefully pull the weight upwards with your hamstrings and glutes and extend your hips into the top position. NOTE: Try to arch your lower back while bringing the bar down. This will enable you to get a better stretch in your hamstrings and force you to have better form.

BOX JUMPS • Stand about a foot away from a box, ledge or step with feet about hip width apart. • Squat down while pulling your arms back. • Once you reach the bottom position of your squat, forcefully extend in your knees and hips while swinging your arms upwards. • Push through the foot and toes to create enough force to jump onto the box, ledge or step. • Land with both feet flat; cushioning your land with the flex of your knees and hips. • Once you’ve landed in a slightly squatted position, extend your hips and knees to bring yourself into a standing position. • Step down and repeat. NOTE: Your arms are used to help create force for your jump. Use your calves to create extra lift.

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Exercise Tutorials GOBLET SQUATS • Grab a Kettlebell by the horns or a Dumbbell with your palms and place it under your chin and tight to your body. • With a shoulder width stance and your toes pointed outward in a comfortable position, flex your hips and knees to squat down. • Once your hip crease is below knee, extend your hips and knees and push mid foot to bring yourself to the top position. NOTE: Use the Kettlebell or Dumbbell as a counterbalance to help keep a vertical torso.

GLUTE BRIDGES • Set up a barbell on the ground (preferably with the height of 45 lb plates to leave room for your body). • In a seated position on the ground and legs straight out in front of you, roll the barbell until the bar is in your hip crease area. • Lay back and flex in your knees while you bring your heels about a foot away from your glutes with feet flat on the floor; this is the starting position. • Hold the bar with both hands and extend in your hips and knees; pushing mid foot. • Once your reach the full extension in your hips, squeezing your glutes and your torso is inline with your thighs, slowly let the bar back down to the starting position. NOTE: Using a pad for the barbell on your hips will help increase comfort. In the top position, the main point of contact is your upper back and feet. You’ll likely feel your hamstrings helping out.

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Exercise Tutorials STEP UPS • Using a box, step or ledge start with your feet facing forward and hip width apart. • Flex in your hip and knee to bring one leg upwards and place it on the box, step or ledge with your foot flat. • With your leg that is placed on the box, step or ledge, push mid foot and extend in your hip and knee to bring your other leg upwards to match the box level. • Once you’ve reached this position, slowly let your free leg down in a controlled manner. • Keep your working foot planted on the box, step or ledge and continue with the allotted repetitions. • Once you’ve completed all the reps on one side, switch to your other leg and finish the exercise.

NOTE: Retaining tension in the leg that is stepping up is key. Keeping your foot on the box, step or ledge and maintaining a fluid motion (stepping up) will increase the difficulty - do not use your other leg to help push your body off the floor.

BULGARIAN SPLIT SQUAT • Stand facing away from the bench. • Bring one leg up to place it onto the bench (this position will look like an elevated lunge). • With the forward facing foot flat on the ground and the elevated foot on the bench, flex in the hip and knee of your forward placed leg to squat down. • With a 90 degree angle in the forward placed knee, push upwards through mid foot while maintaining a vertical torso until you reach the top position. NOTE: If your forward placed heel starts to elevate when you squat down, you’ll need to take a further step away from the bench. You should feel a slight stretch in the quad of the elevated leg.

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Exercise Tutorials GLUTE/HAM RAISE • Get onto your knees, placing them hip width apart with your feet anchored with something stable. • Slowly let your body lean forward until you feel the tension in your hamstrings. • Try to keep your body from falling forward (this is the negative portion of the lift) and as soon as you lose the strength to hold yourself up, fall into the pushup position. • Slightly push yourself upwards with your arms, while pulling your body upwards the rest of the way using your hamstrings and glutes. NOTE: Make sure you only spot yourself with your arms when your hamstrings/glutes give out.

WALL SITS • Find a wall. • Get into the squat position with your back placed flat against the wall. • Keep your upper and lower legs at a 90 degree angle. • Hold. NOTE: Control your breathing and keep your feet firmly planted on the ground. 70

Exercise Tutorials SQUATS • With the bar placed on your trapezius, take about a shoulder width stance with your toes pointed out in a comfortable position. • Begin by flexing in your hips and knees like you’re about to sit in a small chair. • Bring yourself down until your hip crease is below your knee joint. • Once you reach the bottom position, push through your midfoot while extending in your hips and knees until you reach the top position. NOTE: Maintain a straight and rigid back. Make sure your knees follow your toes. Do NOT let your knees collapse inward.

BARBELL HACK SQUAT • With the Barbell located on the floor, face away from it with your stance around hip width. • Squat down grasping the bar slightly wider than shoulder width. • You’re now in the starting position. • Push upwards with a slight focus on the balls of your feet while extending your knees and hips. NOTE: Keep a vertical torso throughout. To help with body positioning and muscle activation, place a 5 or 10lb plate under your heels.

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Exercise Tutorials FRONT SQUATS • ARM/HAND position 1: Walk up to the barbell until the bar is placed right above your clavicle, cross your arms and place your hands on the bar. • ARM/HAND position 2: Grasp the bar slightly wider than shoulder and as you walk up to the bar; flex in the elbow joints and bend your wrists until the bar is right above your clavicle for the “clean” position. • Unrack the bar and stand with your feet about shoulder width. • With your elbows high and torso vertical, squat down by flexing in your hips and knees. • Once you reach the bottom position, push through your midfoot and extend your hips and knees until you reach the top position. NOTE: Imagine your legs are trees and your hips are the hammock - squat between your legs to keep a vertical torso. Elevating your heels can help with body position.

SINGLE LEG RDL • Begin in a standing position with feet hip width apart and toes pointed forward. • Flex in the hip and bow forward, letting one leg kick behind you, while maintaining a straight and rigid back. • On the leg that is firmly planted on the ground; you should feel a good stretch in the hamstring before extending in your hip and bringing yourself up to the top position. NOTE: For better balance, pick a spot on the floor to look at while maintaining a neutral chin. Having a slight bend in the knee of the working leg is okay, as long as it’s stationary. Do NOT twist your torso as you bow forward - keep your torso pointing forward.

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Exercise Tutorials CABLE PULL • Utilizing a cable machine set to a low pulley position, grasp the handle with both hands. • Slightly lean back while keeping your shoulder tight and hands gripping the handle firmly. • Begin to walk backwards while maintaining good posture; straight back, tight core, and neutral chin. NOTE: Your upper body will be responsible for holding and stabilizing the weight, while your lower body will be moving the weight through knee extension and glute activation.

BOX SQUATS • Place a box in the power rack that is the height of a seat which would bring your thighs parallel or lower with the floor. • Make sure the box is located close enough after unracking to comfortably sit on and take a shoulder width stance, toes placed outward in a comfortable position and the bar on your trapezius area. • Flexing in your hips and knees, slowly squat down onto the box until your glutes are firmly planted. • While maintaining tension in the legs, explosively extend in the hips and knees to bring yourself up to the top position. NOTE: Choosing the height of the box will determine the difficulty. The lower the box, the more difficult, whereas the higher the box the easier it will be.

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Exercise Tutorials BOX SQUATS W/ BANDS • Place a box in the power rack that is the height of a seat which would bring your thighs parallel or lower with the floor. • Anchor a set of equal weighted bands on a pair of dumbbells placed on each side of the power rack. • Pull the bands up and wrap them on each side of the barbell. • Make sure the box is located close enough after unracking to comfortably sit on and take a shoulder width stance, toes placed outward in a comfortable position and the bar on your trapezius area. • Flexing in your hips and knees, slowly squat down onto the box until your glutes are firmly planted. • While maintaining tension in the legs, explosively extend in the hips and knees to bring yourself up to the top position. NOTE: Bands will add accommodating resistance; helping with maximal tension throughout the full range of motion.

HIGH PULL • Grab a barbell slightly wider than shoulder width. • Stand at a hip width stance. • Slowly flex in the hips and knees, bring the bar down to about mid-thigh. • Explosively extend the hips, knees and ankles. • Use the power and force generated by your lower body extension to pull the weight up to just below your chin. • Keep your elbows high. • Catch the weight as it falls. NOTE: This is focusing on the beginning mechanics of a Clean. Let your lower body generate the power to lift the bar upwards.

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Exercise Tutorials HANG CLEAN • Grasp the barbell outside shoulder width and feet placed at shoulder width; slightly turned out knees following your toes. • Push your hips back and bow forward like you’re returning the bar to the floor after a deadlift. • FIRST PULL: Once the bar reaches your shin area, extend in your hips and knees to lift the bar in a vertical motion. • THE SCOOP: As the bar passes your knees bring your torso into a vertical position and slightly bend your knees. • SECOND PULL: When the bar reaches mid-thigh area, explosively extend your hips, knees and ankles; generating power to bring the bar upwards. • THE CATCH: Quickly drop into a quarter squat with your back straight and torso in a vertical position with hips and knees slightly bent while driving your elbow forward to rotate them to the front of the bar, catching the bar in the clean position on your shoulders. • Squat the rest of the way up. • Drop the bar to the ground. NOTE: The receiving position (the catch) squat depth will depend on how high you can drive the bar up and catch it.

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Exercise Tutorials POWER CLEAN • Start with the bar on the floor. In a seated body position with the torso at about a 45 degree angle, place the feet slightly wider than hip width, hands grasping the bar outside shoulder width and the bar placed about mid foot (shoe laces) area. • FIRST PULL: With elbows rotated out (crook of your arms should be facing your outer knees) and arms straight, pull the bar off the floor by extending your hips and knees, while maintaining a straight and rigid back. • THE SCOOP: As the bar passes your knees bring your torso into a vertical position and slightly bend your knees. • SECOND PULL: Once the bar reaches midthigh explosively extend the hips, knees and ankles (acting as you’re jumping), while shrugging up the weight through the shoulders. • THE CATCH: Quickly drop into a quarter squat with your back straight and torso in a vertical position with hips and knees slightly bent while driving your elbow forward to rotate them to the front of the bar, catching the bar in the clean position on your shoulders. • Squat the rest of the way up. • Drop the bar to the ground. NOTE: This will take practice to perfect the exercise. Take it light, check positioning and if needed, watch videos (such as our Superhero Plan video series on our YouTube channel) and do more extensive reading on how to perform.

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Exercise Tutorials KETTLEBELL SWINGS • Grasp the horns of the kettlebell and squat up until you’re in the standing position with the kettlebell between your thighs. • Flex in the hips and bow NOTE: Keep in mind, the first rep forward with a straight back and a is always the most difficult slight bend in your knees; keeping as you haven't been able to your arms straight. create momentum to carry the • Explosively thrust (extend) your kettlebell into each rep yet. Do hips and knees to create momentum not squat down as you perform bringing your arms and the weight this movement. this is all about parallel to the floor. hip extension. • As the weight begins to fall back into the starting position, flex in your hips and knees to decelerate and catch the weight between your thighs.

KETTLEBELL SWINGS WITH BAND • Wrap a band (resistance dictated by your choice) around the horns (handle) of the kettlebell. • Place the open end of the band on the floor and step onto the band at about shoulder width with the band placed under your midfoot. • Grasp the horns of the kettlebell and squat up until you’re in the standing NOTE: With the added position with the kettlebell between accommodating resistance your thighs. of the band, this exercise • Flex in the hips and bow forward with will prove more difficult as a straight back with a slight bend the tension will be maximized in your knees; keeping your arms throughout the full range of straight. motion. Do not squat down as • Explosively thrust (extend) your you perform this movement. hips and knees to create momentum this is all about hip extension. bringing your arms and the weight parallel to the floor. • As the weight begins to fall back into the starting position, flex in your hips and knees to decelerate and catch the weight between your thighs.

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Exercise Tutorials TWISTING SPLIT SQUATS • While grasping a kettlebell or plate, step into a lunge position. • Keeping your torso vertical and your forward placed foot flat on the ground, squat down. • As you squat down, rotate (twist) your torso toward your forward placed leg. • Once you’ve squatted down low enough for your knee to be placed right above the ground and your torso fully rotated, squat upwards and rotate your torso back to the starting position.

NOTE: This should be performed in a fluid motion; squatting and twisting at the same time.

DUMBBELL SINGLE LEG RDL WITH SINGLE ARM ROW • Begin in a standing position grasping a dumbbell with one arm. Feet hip width apart with toes pointed forward. • With the arm holding the dumbbell (opposite of your working leg), maintain a straight position with your other arm stretched out beside you for balance. Flex in the hip and bow forward, letting one leg kick behind you, while keeping a straight and rigid back. • On the leg that is firmly planted on the ground; you should feel a good stretch in the hamstring. • Once you reach the fully stretched position, hold and row the dumbbell upwards by pulling NOTE: The dumbbell should travel in a through your lats and straight line when your perform the RDL flexing in your elbow. portion of this lift. For better balance, • Slowly let the dumbbell pick a spot on the floor to look at back down, extending in while maintaining a neutral chin. Having your hip and knees to the a slight bend in the knee of working leg top position. is okay, as long as it’s stationary. Do NOT rotate your torso at any time, keep it facing forward.

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Exercise Tutorials PUSH JERK • Grasp the barbell wider than shoulder width. • First move your elbows forward to ensure the barbell is resting on your shoulders and not on your neck or chest. Now slightly rotate your elbows to the outside, so they face outside, not forward. • Place your feet slightly wider than shoulder width. • Tighten your lower back, this will move your hips back slightly. • Dip (squat) down to about 10-15% of your height and drive upwards. • At the same time as you drive (using the power and momentum created by your legs and hips) extend the arms to a full lockout position to catch the bar. • As you fully extend your arms, dip down into a partial squat (receiving position) to help catch the weight above. (steps 6 and 7 are working simultaneously together) • Once you catch the bar with the weight above you in the full lock out (scapula retracted and trapezius elevated) and are in the partial squat; squat the rest of the way so your whole body is fully extended. NOTE: Practice in front of a mirror and use very light weight to start. Keep your feet and knees pointed out. Inhale before the dip and drive and exhale at the fully extended position. The receiving position squat depth will depend on how high you can drive the bar up and catch it. Drive it low, a lower receiving position will be required and drive it high, a higher receiving position will suffice.

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Exercise Tutorials BACK PRONE ROW • Place a bench on some platforms or plates to elevate it. • Place the barbell under the bench and add your weight. • Lie in a prone position on the bench. • Grasp the barbell at shoulder width. • Pull the weight upwards through your lats by flexing in your elbows and retracting your scapula. • Once the barbell touches the bottom of the bench, hold for a moment and slowly let the weight down to the bottom position. NOTE: Make sure the bench is elevated high enough so your arms are at their fully extended length as you grab the bar. Keep your body in a plank position.

DEADLIFT • With the bar placed on the floor, walk up to it and have your feet about hip width with the bar located 1” from the shins; bar placed midfoot (shoelace area) and toes slightly pointed out. • Bend down and grasp the bar at about shoulder width (just outside your shins) with a double overhand grip. • Slowly bend your knees until your shins meet the bar. Do not move your hips. • Slightly push your knees into the crook of your elbows. • Bring your chest up and push your belly down into the inside of your knees. Do not drop your hips. • Drag the bar up your shins by pushing the floor with your feet and utilizing knee and hip extension. • Lift chest and keep shoulders back. • Once you reach the top position, reverse the motion to let the weight down to the bottom position. NOTE: At the top position, make sure you pull your shoulders back and utilize thoracic spine extension to complete the full lockout. 80

Exercise Tutorials DEADLIFT WITH CHAINS OR BANDS • With the bar placed on the floor and chains (or bands) safely secured, walk up to it and have your feet about hip width with the bar located 1” from the shins; bar placed midfoot (shoelace area) and toes slightly pointed out. • Bend down and grasp the bar at about shoulder width (just outside your shins) with a double overhand grip. • Slowly bend your knees until your shins meet the bar. Do not move your hips. • Slightly push your knees into the crook of your elbows. • Bring your chest up and push your belly down into the inside of your knees. Do not drop your hips. • Drag the bar up your shins by pushing the floor with your feet and utilizing knee and hip extension. • Lift chest and keep shoulders back. • Once you reach the top position, reverse the motion to let the weight down to the bottom position. NOTE: Using chains (or bands) will be utilizing accommodating resistance; helping maximize tension throughout the exercise.

PENDLAY ROW • With the bar placed on the floor, walk up and take a hip width stance. • Flexing in your hips and bending your knees slightly, bow forward until your torso is vertical to the floor. • Grasp the bar at shoulder width. • Explosively pull the bar upwards to the sternum area, with a 45 degree angle between your elbows and torso. • Once the bar has reached the top position, let the weight drop to the floor. NOTE: Do not utilize your hips, keep strict positioning and pull with your lats. This exercise is focusing on concentric contraction, not eccentric; building power.

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Exercise Tutorials PULL-UPS • Grab a pullup bar slightly wider than shoulder width, palms facing away from you. • While hanging from the bar, retract and depress your scapula and flex at the elbows, pulling yourself upwards. • Once you’ve reached the top position with your chin above the bar, slowly let yourself down to the starting position.

NOTE: Imagine pulling the bar to your upper chest area and tucking your elbows into your back pockets.

RACK PULLS • With the bar set slightly above the knee or below (depending on your preference) on the power rack, walk up to the bar with a hip width stance. • Flexing in your hips and knees, bow forward and firmly grasp the bar at shoulder width. • Maintaining a straight and rigid back, extend in your hips and knees and pull the bar until your reach the top position. • Slowly let the bar back down to the racked position.

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NOTE: At the top position, pull the shoulders back and utilize thoracic spine extension for optimal lockout position.

Exercise Tutorials INVERTED ROW • Set the bar around waist high (strength will dictate height level) in the power rack. • Place yourself in a seated position below the bar and grasp the bar slightly wider than shoulder width. • Move your feet forward placing your body weight onto your handgrip and heels. • Maintain a straight body position while hanging from the bar. • Pull your body upwards with your lats until your sternum touches the bar. • Slowly let yourself down to the starting position. NOTE: Move your feet forward or backwards to achieve the best position. If you feel the exercise is too easy, lower the bar and if it proves too difficult, raise the bar.

PULLOVERS • Lying cross bench and feet flat on the floor, grasp a dumbbell with both hands and straighten your arms so the dumbbell is placed over your sternum. • Slowly inhale and flex your shoulders; bringing the weight above and behind your head. • Once you reach a full stretch in your lats, extend in your shoulders to bring the weight back to the starting position. NOTE: Keep your hips low, don’t allow them to elevate higher than your torso. A slight bend in your elbows is okay, but do not utilize elbow extension.

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Exercise Tutorials CABLE FACE PULLS • Set the cable in the high pulley position with a rope connection. • Grasp the rope with an overhand grip and step away until you can have your arms at full extension in front of you; aimed at the pulley. • Pull the rope toward your face by flexing in your elbows and retracting your scapula. • As your hands come closer to your face, widen the rope by pulling it apart. • Squeeze and slowly return back to the starting position. NOTE: Maintain a vertical torso. Bring your chest up while you pull the weight to maximize the pull. If the weight wants to pull you forward, take a staggered stance to enhance stability.

BARBELL FACE PULLS • Set the bench at around a 30 degree angle and lie prone with your sternum firmly planted on the top edge of the bench. • Grasp the barbell with a shoulder width grip and keeping your elbows wide, pull the bar to face level. • Slowly let it down to the starting position. NOTE: Bring the bar as close to your face as possible without hitting yourself. Keep a wide stance in your feet to help stabilize your body position.

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Exercise Tutorials BENT OVER ROWS • Walk up to the barbell and place your feet about hip width and grasp the bar with an overhand grip slightly wider than shoulder width. • With a straight and rigid back pull the bar upwards utilizing your lats and elbow flexion. • Once the bar touches your upper abdominal area, slowly lower the bar to the floor.

NOTE: Stretch your hamstrings out beforehand to help with proper positioning. Keep your lumbar flat and core tight.

V-GRIP BENT OVER ROW • If a T-bar row machine is not available, place one end of a barbell in a corner or use a landmine. • Using a v-grip connection, place it onto the barbell and grasp it tight. • With feet at hip width stance and bowing forward at a 30-45 degree angle, pull the weight upwards NOTE: Focus on getting your elbows as through the lats. far back as possible, this will help get • Once you reach the top maximum contraction in the lats. position, lower it down to the starting position.

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Exercise Tutorials

SINGLE ARM ROW

NOTE: You can also use a bench or ledge to support yourself. Widen your stance for extra stability. Do NOT rotate your torso as you pull. keep your torso facing forward.

• With a split stance, bow forward and grasp a dumbbell tightly. • Bring your torso to a 45 degree angle or lower. • Use your free arm to support yourself on your forward placed leg. • Pull the weight upwards in a slight arching motion to your backwards placed hip. • Slowly let it down the starting position.

PULLDOWNS • Grasp the bar wider than shoulder width with an overhand grip. • Start by depressing your shoulder and pull the weight down using your lats and flexing your elbows. • Aim your elbows to your back pocket area and touch the bar to your upper chest. • Control the bar back to the top position. NOTE: Don’t lean back too far. Imagine meeting your chest to the bar as you pull it down.

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Exercise Tutorials STRAIGHT ARM PULLDOWNS • Grasp the bar around a shoulder width grip or wider. • Take a standing or kneeling position and arms extended, but not fully locked out. • Extend in the shoulders to bring the bar down to your thigh area. • In the bottom position, pull the chest up and retract your scapula.

NOTE: Take a deep breath on the beginning portion of the exercise and exhale as you bring the weight back to the top position.

PLYO INVERTED ROW (WIDE TO CLOSE) • Set the bar around waist high (strength will dictate height level) in the power rack. NOTE: Move your • Place yourself in a seated position below the bar feet forward or and grasp the bar slightly wider than shoulder backwards to width. achieve the best • Move your feet forward placing your body weight position. If you onto your handgrip and heels. feel the exercise • Maintain a straight body position while hanging is too easy, lower from the bar. the bar and if • Pull your body upwards in an explosive manner with your lats and as you reach the top position, quickly it proves too slide your grip to a closer position (narrower than difficult, raise the bar. shoulders). • Repeat from close to wide and wide to close.

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Exercise Tutorials ROPE PULLS • Tie a rope around a plate(s) or a kettlebell(s). • Walk back with rope in hand at the full length of the rope. • With a wide stance, slightly squat down into a quarter squat. • Start pulling the rope hand over hand. • Once the weight reaches you, walk back to the opposite side with rope in hand and repeat. NOTE: Keep a straight and rigid torso. Perform this exercise with speed.

SEATED ROW • Attach a v-grip or wide grip bar to the cable machine. • Take a seated position grasping the bar firmly. • With straight arms, slightly flex in the hips to bring your torso forward and feel the stretch in your lats. • Slightly extend your hips to bring your torso back to vertical and row the bar to your abdominal area. NOTE: Perform this slow and controlled. The slight flexion and extension in the hips is only used to help increase the stretch and contraction in the lats. Keep a flat back. Pull the chest up as you row.

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Exercise Tutorials PULL UP NEGATIVES • Utilizing a stool, box or bench, step onto something that will elevate you so it’s easy to jump into the top position of a pull-up. • Grasp the bar with an overhand grip wider than shoulder. • Jump into position so your chin is above the bar and immediately contract your lats to hold yourself in that position. • Hold for a split second and gently and slowly lower yourself down to the bottom position. • Repeat

NOTE: This is focusing on eccentric contraction. Jump or place yourself in the correct top pull-up position to start.

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Exercise Tutorials CHEST FLOOR PRESS • Rack the barbell in the power rack at a low position, one that will allow you to unrack it safely while lying on the floor. • Lie on the floor beneath the bar. • Grasp the bar outside shoulder width or wider. • Unrack the barbell. • Slowly lower the bar while maintaining a 45 degree angle from your elbows to your torso. • Once the back of your arms NOTE: Make sure you take the descent touch the floor, forcefully of the weight slow, as to not bash press the weight up to the the back of your arms or elbows. top position. Keep your legs fully extended.

KB STABILITY FLAT BENCH PRESS • Take two equal bands and tie them around the horns of two separate equally weighted kettlebells. • With the barbell racked in the power rack at the height of a flat press, tie one band with the kettlebell on each side. • Get into the supine position on the bench and grasp the bar outside shoulder width. • Retract your scapula and unrack the bar. • Slowly bring the weight down to your sternum. • Once you touch your sternum, press the bar upwards to the top position. NOTE: This exercise is focusing on stability (bar control) by bringing instability to the movement via the balance that is required to perform the motion. Retracting your scapula and keeping a tight core will greatly help with the bar control along with performing with a smooth, controlled speed. 90

Exercise Tutorials LANDMINE PRESS • Shove one end of a barbell in a landmine or a corner. • Load the end of the barbell with weight, opposite of the end that's in the landmine or corner. • Get onto your knees and place them at NOTE: The exercise focuses about shoulder width. on the clavicular portion • Grasp the end of the barbell and of the chest, along with the bring it to your clavicle area. anterior deltoids and triceps. • With your elbows tight to your Maintain a straight and rigid body, press the weight upwards while torso and tight core. squeezing your hands together. • Once you reach the top position, slowly let the bar down to the starting position.

FLAT BENCH PRESS WITH CHAINS OR BANDS • Place the collars holding the chains on each side of the barbell. If using bands, tighten or anchor them on each side with the help of a pair of dumbbells. • Lie in the supine position on the bench. • Grasp the bar wider than shoulder width. • Retract your scapula and tighten your core. • Unrack the barbell and slowly lower it to your sternum. • Once you touch the bar to your sternum, explosively press the bar upwards to the top position.

NOTE: Keep around a 45 degree angle from your elbows to your torso throughout the lift. The main point of contact on the bench should be your upper back and hips. Imagine you’re bending the bar as you lower it. Utilizing accommodating resistance (chains and/or bands) will help maximize tension throughout the lift. You can also use plates on the bar in addition to the chains or bands to increase the weight and difficulty. 91

Exercise Tutorials FLAT BENCH PRESS • Lie in the supine position on the bench. • Grasp the bar wider than shoulder width. • Retract your scapula and tighten your core • Unrack the barbell and slowly lower it to your sternum. • Once you touch the bar to your sternum, explosively press the bar upwards to the top position.

NOTE: Keep around a 45 degree angle from your elbows to your torso throughout the lift. The main point of contact on the bench should be your upper back and hips. Imagine you’re bending the bar as you lower it.

PLYO PUSH UPS • Set up some short boxes or platforms wider than your shoulder width. • Place yourself between the boxes or platforms in a pushup position, with your hands located on the floor so they are midway on each of the box or platform. • Lower yourself slowly into a pushup. • Once you reach the bottom position, explosively press upwards and quickly reach high with your hands to catch yourself on top of the boxes or platforms. NOTE: You can also use dumbbells • Complete the full extension. if you do not have any boxes or • Either walk your hands down platforms. Practice on a short back into the pushup position or drop down with both hands height and slowly work into a taller height. and continue.

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Exercise Tutorials DIPS • Grasp a dip bar. • Tense your upper body and put your full bodyweight onto the bar. • Slightly lean forward and retract your scapula. • Flex in your elbows and allow your shoulder to lightly extend, bringing your body downwards. • Let your elbow flare out to a comfortable position. •O  nce you feel the stretch in your chest, press upwards through the chest to the top position. NOTE: Leaning forward and letting your elbows flare will put more emphasis on the chest. Do not go to full lock out at the top position. keep tension in the chest.

INCLINE BENCH PRESS • Lie in the supine position on an incline bench. • Grasp the bar wider than shoulder width. • Retract your scapula and tighten your core • Unrack the barbell and slowly lower it to your clavicle. • Once you touch the bar to your clavicle, explosively press the bar upwards to the top position.

NOTE: Keep around a 45 degree angle from your elbows to your torso throughout the lift. The main point of contact on the bench should be your upper back and hips. Imagine you’re bending the bar as you lower it.

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Exercise Tutorials DECLINE BENCH PRESS • Lie in the supine position on a decline bench. • Grasp the bar wider than shoulder width. • Retract your scapula and tighten your core • Unrack the barbell and slowly lower it to your sternum. • Once you touch the bar to your sternum, explosively press the bar upwards to the top position.

NOTE: This exercise will require extra stability as it will be pulling your center of gravity away from you. Use a wide stance and even an outstretched arm (the one that is not pressing) to help balance you.

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NOTE: Keep around a 45 degree angle from your elbows to your torso throughout the lift. Main point of contact on the bench should be your upper back and hips. Imagine you’re bending the bar as you lower it.

SINGLE ARM INCLINE PRESS • Grasp a dumbbell in one hand and lie in the supine position on an incline bench. • Bring the dumbbell into position, the edge of it near your armpit area. • Keep the shoulder back and the elbow at about a 45 degree angle to your torso. • Press upwards and slightly inwards.

Exercise Tutorials DB FLY • Grasping two dumbbells, lie in the supine position on a flat bench. • Raise the dumbbells above your sternum area with straight arms. • Slowly Bring your arms outward in a horizontal abduction with slightly bent elbows. • Once you feel the stretch in your chest; adduct the shoulders back to the center line of your body (like you’re hugging a tree). NOTE: Try to keep tension in your chest through the movement by not raising the dumbbells all the way back to the centerline of your body. As soon as you start to feel the tension in the chest release, bring the weight back down to the stretched position.

INCLINE RECIPROCAL DUMBBELL PRESS • Grasping two dumbbells, lie in the supine position on an incline bench. • Starting with the dumbbells at the bottom position, press one side upwards. • As you lower the side that you pressed first, simultaneously press your other side.

NOTE: As one side descends, the other side ascends at the same rate and speed. Constant motion.

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Exercise Tutorials INCLINE DB FLY • Grasping two dumbbells, lie in the supine position on an incline bench. • Raise the dumbbells above your clavicle area with straight arms. • Slowly Bring your arms outward in a horizontal abduction with slightly bent elbows. • Once you feel the stretch in your chest; adduct the shoulders back above the clavicle area (like you’re hugging a tree).

AROUND THE WORLD (CHEST) • Grasp a pair of light dumbbells. • Lie supine on a flat bench. • Bring the dumbbells above your head, parallel to the floor. • With slightly bent elbows, adduct your shoulder and slowly bring the dumbbells to your outside hips. • Bring the dumbbells up by abducting the shoulders back to the top position.

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NOTE: Try to keep tension in your chest through the movement by not raising the dumbbells all the way back to the top position. As soon as you start to feel the tension in the chest release, bring the weight back down to the stretched position.

NOTE: Imagine you're on the ground making a snow angel. Try to keep the arms parallel to the floor. Take this LIGHT, weight is not important, the time under tension and strict movement is important.

Exercise Tutorials PUSH UP CLAPS • Lower yourself into the pushup position. • Slowly bring your body down into the bottom position. • Once you’ve reached the bottom position, explosively press upwards. • As the momentum carries you to the top NOTE: If you don't position, move your feel confidant hands inwards and clap you can complete them together. one, try placing • Quickly move them back yourself onto your flat on the floor to knees first. Also, catch yourself. just try explosively pressing and releasing your hands off the floor to start; to get used to how it feels.

INCLINE STABILITY PRESS • Take two equal bands and tie them around the horns of two separate equally weighted kettlebells. • With the barbell racked in the power rack at the height of an incline press, tie one band with the kettlebell on each side. Get into the supine position on the incline bench and grasp the bar outside shoulder width. • Retract your scapula and unrack the bar. • Slowly bring the weight down to your clavicle. • Once you touch your clavicle area, press the bar upwards to the top position.

NOTE: This exercise is focusing on stability (bar control) by bringing instability to the movement via the balance that is required to perform the motion. Retracting your scapula and keeping a tight core will greatly help with the bar control along with performing with a smooth, controlled speed.

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Exercise Tutorials UNDERHAND FLY • Grab a pair of dumbbells. • In the standing position with feet together and hands in the supinated position with elbow slightly bent. • Flex in the shoulders while keeping the chest up. • As you bring the dumbbells up, move them in to the centerline of your body. • Once your arms are parallel to the floor (or slightly higher), lower the weight down to the starting position. NOTE: Imagine making a pyramid shape with your hands, going from the outside of your hips to the centerline of your upper torso. Keep the shoulders back and chest up.

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Exercise Tutorials SHOULDERS Z PRESS • Start in a seated position on the floor; legs straight out in front of you in a v shape while maintaining a vertical and rigid torso. • Grasp the barbell slightly wider than shoulder width. • Starting with the bar at your clavicle; press upward through your shoulders and extending your elbows. • Once you reach the fully extended position, elevate your shoulders. NOTE: Imagine sitting on your hamstrings to help with proper positioning. Elevating your shoulders at the top position will activate your trapezius; further stabilizing the top position.

BRADFORD PRESS • Place a barbell on the power rack as if you’re about to perform an overhead press. • Grasp the bar outside shoulder width. Unrack the bar and have the bar located at clavicle level. • Press the bar upwards just above your head and retract your scapula; rotating your shoulders back to move the bar back behind your head. • Slowly lower the bar close to the nape of your neck. • Press the bar upwards just above your head and protract your scapula; rotating your shoulders forward to bring the bar to the front of your head and lower it back to the bottom position.

NOTE: Take this exercise light and maintain a fluid motion. Do not just move your arms; make sure your shoulder joints are responsible for moving the bar forward and backward in conjunction with the pressing.

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Exercise Tutorials PUSH PRESS • Place the bar on the power rack at about clavicle height. • Grasp the bar at about shoulder width and unrack the barbell. • Take a hip width stance or slightly wider. • Flex in your hips and knees to dip down a few inches. • Drive upwards by extending in your hips and knees. • Press the weight overhead. • Once you reach full extension, elevate your shoulders and lockout. • Gently lower the bar back to the starting position.

SEATED PIN PRESS • Place a bench or seat in the power rack. • Set the pins on the power rack so in the seated position the barbell will be located at clavicle height (or above). • Grasp the bar at shoulder width or slightly wider. • Contract your core. • Press the weight upwards above your head. • Slowly let the weight down until it is resting on the pins.

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NOTE: Always remember this; DIP, DRIVE, PRESS. You’re utilizing the power you create from your lower body to press heavier amounts of weight above your head.

NOTE: To work on sticking points in the overhead press, place the bar at the height of your weakest point. This will help you gain strength in that area.

Exercise Tutorials WINDMILL PRESS • Grab a dumbbell. • In the standing position, take a wide stance. • Bring the dumbbell to your shoulder. • Press the dumbbell up to the top position. NOTE: Keep your legs straight. • Utilizing lateral Articulate you shoulder to help keep flexion of the trunk, bend it in the centerline of your body. sideways and glide your free hand down your leg. • Keep the dumbbell located in the centerline of your body. • Once you reach the stretched position, laterally extend the trunk back to the straight position. • Lower the dumbbell back down to your shoulder. • Repeat.

AROUND THE WORLD (SHOULDERS) • Grab a plate with both hands. • Bring the plate behind your head with bent elbows facing forwards and upwards. • Rotate one elbow down while the other is pulled slightly back with the biceps facing your ear and forearm above your head. • Now pull the upwards facing elbow down to the same level as the other. • With the opposite elbow that was just lowered, pull it up so the biceps is located by your ear and the forearm is above your head. • Now pull the downward facing elbow up and slightly drop the upwards facing elbow. • You should now be in your starting position.

NOTE: You are essentially rotating the plate in a circular motion around your head. This will focus on time under tension and shoulder mobility. Once you’ve completed the allotted reps going one way, you’ll now have to perform it going the opposite direction. Practice with light weights.

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Exercise Tutorials SEATED BARBELL PRESS

NOTE: Keep a • Place a bench or seat in the power rack. vertical torso • Have the barbell racked at about clavicle height. and tight core. • Take a seat and contract your core tight. • Grasp the bar at about shoulder width. • Press the bar straight up. • Once you reach the top position, elevate your shoulders. • Slowly lower the bar to your clavicle.

SINGLE ARM DUMBBELL SHOULDER PRESS • Grab a dumbbell. • In a seated or standing position, bring the dumbbell up to your shoulder. • Press upwards through the shoulder and extend your elbow. • Once the dumbbell reaches the top position, slowly let the weight down to the starting position. NOTE: Keep a vertical torso and tight core. When you finish the allotted reps on one arm, switch to the opposite arm.

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Exercise Tutorials BENT OVER SHOULDER EXTENSIONS • Grab a pair of dumbbells. • Flex in your hips and bend over; maintaining a straight back with feet together. • With straight arms, have the dumbbells hang down; inline with your shoulders. • Palms facing back extend in your shoulder to bring the dumbbells up and past your torso. NOTE: Take it light • Once you reach the fully extended position, slowly to get used to lower the weight back down to the starting the movement, but position. don’t be afraid of going heavier with this movement once you get comfortable. Slight bend in the knees can help get you in the proper bent over position.

DUMBBELL FRONT RAISES • Grab a pair of dumbbells. • Get in a standing or seated position, with feet placed at hip width and arms straight; placed in front of you. • Flex in your shoulder(s) to bring the weight upwards and arms parallel to the floor (or slightly higher). NOTE: You can perform this in an alternating or bilateral movement. Keep a vertical torso and tight core. Do not swing the weight up.

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Exercise Tutorials RECIPROCAL DUMBBELL FRONT RAISES • Grab a pair of dumbbells. • Get into a standing or seated position, with feet placed at hip width and arms straight; placed in front of you. • Flex in your shoulder to bring one of the dumbbells upwards; arm parallel to the floor (or slightly higher). • As you lower the arm that is upwards, simultaneously raise your other arm. NOTE: As one arm lowers the other arm raises. Keep a vertical torso and tight core. Do not swing the weight up.

LATERAL RAISES • Grab a pair of dumbbells. • Get into a standing or seated position, with feet at about hip width and arms straight; placed at your side. • Abduct your shoulders to bring the weight upwards until your arms are parallel (or slightly higher) to the floor. • Slowly let the weight down to the bottom position.

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NOTE: Keep a slight bend in your elbows. You can start with the weight (dumbbells) placed directly at your side or in front of you (if you’re in the standing position) to increase range of motion.

Exercise Tutorials

BENT OVER REVERSE FLY

NOTE: Like the name explains, imagine you’re doing a reverse fly. Don’t let the arms drop back, keep them at a 90 degree angle to your torso. Try to get your elbows as high as you can when you lift the weight upwards to increase posterior deltoid activation.

• Grab a pair of dumbbells. • With feet placed together, bow forward until your trunk is horizontal. • Let the dumbbells hang straight down inline with your shoulders, with slightly bent elbows. • Utilizing horizontal abduction, lift the dumbbells upwards. • Once you reach the top position; arms parallel to the floor, slowly let them down to the starting position.

MED BALL OVERHEAD SLAM • Grab a medicine ball with two hands. • In the standing position with feet wider than shoulder stance, raise the medicine ball overhead by flexing in the shoulders. • Explosively extend your shoulders and flex in your hips and knees; partially squatting downwards. • Let go of the medicine ball before it hits the ground. • Let the medicine ball bounce off the floor; allowing you to catch it. NOTE: Be careful as to not let the med ball bounce back and slam you in the face. Deep breath at the top position and exhale as you throw.

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Exercise Tutorials BATTLE ROPE • Loop a thick (battle) rope around something stable and solid. • Walk back until there is just a little slack in the rope. • Grasp both ends of the rope tightly. • Partially squat down. • Quickly alternate your shoulders in the flexion and NOTE: The extension motion. wider the stance you take the more stable you’ll feel. Control your breathing.

DUMBBELL HANG CLEAN PRESS

NOTE: Don’t let the • Grab a pair of dumbbells. dumbbells move too • Take a standing position, with feet about hip far away from your width apart and arms placed in front of you body as they travel up with your palms facing your thighs. your torso. • Flex in your hips and knees, letting your hands drag the weight down to about midthigh height. • Explosively extend your hips, knees and ankles; creating force to lift the dumbbells upwards. • As the dumbbells travel upwards, squat down and rotate your elbow forward to catch the dumbbells at your shoulders. • Squat up and press the weight to the top position.

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Exercise Tutorials TRICEPS CLOSE GRIP PRESS

NOTE: Keep your elbows tight to your body.

• Lie in the supine position on the bench. • Grasp the bar shoulder width or narrower. • Retract your scapula and tighten your core • Unrack the barbell and slowly lower it to your lower rib area. • Once you touch the bar to your body, press the bar upwards to the top position and lockout; squeezing your triceps.

SKULL CRUSHERS • Grab a bar and lie supine on a bench. • Extend your arms so the weight is located above your shoulders. • Flex your elbows and lower the bar down to your forehead. • Extend in you elbows to lift the bar back to the top position.

NOTE: A slight flare in your elbows is okay, but be cautious not to let your elbows rotate too far out; turning the exercise into a pressing motion.

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Exercise Tutorials SINGLE ARM FRENCH PRESS • In a standing or seated position, take one dumbbell and place it behind your head. • With your elbow pointed up toward the ceiling, extend the elbow to bring the weight above your head. NOTE: Don’t let your elbow drop down as this will allow your shoulder to start to take over; putting less emphasis on your triceps.

TRICEP EXTENSIONS • Utilizing a cable machine with a bar or rope connection, start in a standing position with feet placed at hip width. • Flexing in the elbows grab the bar. • Extend your elbows down until your upper and lower arms are straight. • Return back to the top position. NOTE: At the bottom (fully extended) position, squeeze your triceps. Do not let your elbows flare out too far, as this will allow your chest to help with the motion and decrease the isolation in your triceps.

DUMBBELL FRENCH PRESS (BI-LATERAL) • In a seated (or standing) position, grab a dumbbell with two hands and place it behind your head. • Keeping your elbows facing toward the ceiling, extend your elbows to lift the weight upwards. • Once you reach the top position, slowly let the weight back down to the stretch position. NOTE: Keep a vertical torso and tight core as this will help you stabilize the motion. Focus more on the stretch and less on the top “lock out” position. 108

Exercise Tutorials BICEPS CHIN UPS • Grip the bar with your palms facing toward you (supinated grip) at about shoulder width apart. • Hang from the bar with your arms straight but tensed. • Flex in your elbows, utilizing your biceps and lats and pull yourself all the way up until your chin passes the bar. • Slowly let yourself down to the starting position. NOTE: Keep your elbows tight to your body. Pull your chest up as you bring your chin above the bar. Chin-ups are also a great way to help you gain strength and prepare yourself for doing pull ups.

UNDERHAND PULLDOWNS • Grasp the bar at shoulder width with an underhand (supinated) grip. • Start by depressing your shoulders and pull the weight down primarily using your biceps. • Keep your arms tight to your torso and touch the bar to your upper chest. • Control the bar back to the top position. NOTE: Arch your lower back and imagine meeting your chest to the bar as you pull it down.

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Exercise Tutorials BARBELL CURLS

NOTE: Do not swing the bar • Grasp a barbell at about shoulder width. up. Slight shoulder flexion • Stand with feet about hip width apart. as you curl is okay. • Flex in your elbows and curl the bar upwards utilizing your biceps. • Slowly let the weight down to the starting position.

CONCENTRATION CURLS

NOTE: In the starting position, try to have your upper and lower arm straight, and as you curl, keep your upper arm vertical to the floor. Do not lean back as you curl. For added contraction, imagine rotating your pinky into your shoulder as you curl the weight.

• Grab a dumbbell. • In the seated position, slightly lean forward and place the back of your arm (the one that’s holding the dumbbell) against the inside of your thigh. • Flex in your elbow and curl the dumbbell upwards utilizing your biceps.

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Exercise Tutorials SPIDER CURLS

NOTE: There will be • Lie prone on an incline bench (45 - 30 degree slight shoulder flexion angle). as you curl the barbell • Grab the barbell at about shoulder width. to your forehead, this • Plant your sternum firmly against the bench. is okay. Place your feet • Let your arms hang straight down towards wide on the floor for the floor. extra stabilization. • Flex in your elbows and curl the weight up with your biceps. • As the barbell reaches your forehead, slowly let it down to the starting position.

FOREARMS REVERSE CURLS

NOTE: Keep your elbows tight • Grasp a barbell around shoulder to your body. By utilizing slight width with a pronated grip. wrist extension during the curl, • In a standing position with feet placed around hip width and elbows you will maximize the recruitment of your forearm extensors. at your side, flex in your elbows and curl the weight up. • Slowly return the bar down to the starting position.

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Exercise Tutorials FINGER CURLS

NOTE: Perform this motion • In a seated position, grab a barbell at at a slow pace. Place you about hip width. thumbs on the back of the • Slightly lean forward and place the barbell with your fingers back of your forearms on your thighs. to increase the range of • Slowly release your grip and let the motion. barbell roll to your fingertips. • Flex your fingers and pull the barbell back to your palms through your forearm flexors. • Bend (flex) your wrists at the top position for maximal forearm contraction.

FARMER HOLDS • Grasp a pair of dumbells. • Stand with feet hip width apart. • Squeeze the dumbbell tight and hold. NOTE: Tightening your grip and slightly bending (flexing) your wrists will increase more forearm involvement. Slightly shrug your shoulders upwards, utilizing your trapezius to increase stability and activation in your upper back.

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Exercise Tutorials TRAPEZIUS SHRUGS • Grab a pair of dumbbells or a barbell. • Elevate your shoulders (shrugging) upwards. • Slowly let the weight down to the beginning position. NOTE: Imagine you’re trying to touch your shoulders to your ears. Slightly holding at the top position will increase the difficulty and activation of your trapezius.

CALVES SEATED CALF RAISES

NOTE: Do not bounce the weight. If needed, use dumbbells placed on your knees if a machine is not available.

• Sit in a seated calf machine. • Knees firmy placed against the pad and the balls of your feet firmly against the foot pad. • Let the weight push your heels down until you feel a stretch. • Push through the balls of your feet, utilizing your calves to bring the weight to the top position.

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Exercise Tutorials STANDING CALF RAISES • Place a barbell on your upper trap area and elevate your feet onto some plates or small ledge. NOTE: Do not bounce. • Unrack the bar and slowly let your heels drop If a barbell is not down until you feel a stretch in your calves. available, grasp a • Push the balls of your feet down as you elevate pair of dumbbells in your heels. each hand. • Squeeze your calves at the top position.

SKY REACHES • Stand against a wall facing it with feet hip width apart, push the balls of your feet into the ground as you elevate your heels. • Having your arms straight above you reaching for the highest point on the wall with the assistance of the calves. • Slowly lower yourself until your heels are flat on the ground. NOTE: Imagine you’re trying to reach something that’s on a high shelf. Slow and controlled. Don’t bounce up and down.

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Exercise Tutorials ABDOMINALS PLANKS • Get into the pushup position, feet together and hands shoulder width apart. • Bring your forearms to the ground, making sure your elbows are inline with your shoulders. • Make sure your hips don’t sag to the ground or push upwards to the sky. Keep a rigid and straight position.

NOTE: Focus on controlling your breathing. Maintain a neutral chin.

WEIGHTED PLANKS•L  ie on the floor and place a plate on your upper back. •G  et into the pushup position, feet together and hands shoulder width apart. •B  ring your forearms to the ground, making sure your elbows are inline with your shoulders. •M  ake sure your hips don’t sag to the ground or push upwards to the sky. Keep a rigid and straight position.

NOTE: Focus on controlling your breathing. Maintain a neutral chin.

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Exercise Tutorials ROLLOUTS • Get into a kneeling position, with knees on the ground and hands grasping the roller. • Push the roller forward by extending your hips and knees. • Try to bring your body close to parallel with the floor. • As you feel the stretch in your abdominals at the bottom position, contract them and flex in your hips and knees; pulling yourself back to the starting position. NOTE: Inhale as you extend your body and exhale as you flex your body back to the top. Work into a range of motion that is doable. If you do not own a roller wheel, a barbell loaded with weights works as an alternative.

RUSSIAN TWISTS • Sit on the floor with feet together and knees bent. • Slowly recline until you feel your abdominals contract. • Bring your arms with elbow slightly bent in front of you and slowly twist your trunk from side to side. NOTE: Don’t just move your arms from side to side, move your whole trunk.

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Exercise Tutorials HANGING LEG RAISES • Hang on a pull up bar as if you’re about to do a pull up. • Contract your abdominal muscles and flex at the hips. • Raise your legs upwards and let your hips rotate towards your belly button.

NOTE: Control your speed to help with swinging. Exhale as you reach the top position and inhale as you lower your legs down.

CRUNCHES

NOTE: Forcefully exhale • Lay on the ground in the supine at the top position for position with knees bent and feet hip maximal contraction in your width and flat on the floor. abdominal muscles. • Push your lower back into the floor as you flex your thoracic spine and contract your abdominal muscles. • Once you reach the top position, slowly roll your back down to the ground into the starting position.

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Exercise Tutorials SIDE CRUNCHES • Grasp a dumbbell with one hand. • Get into a standing position with feet placed at hip width and your arm holding the dumbbell straight at your side, with the opposite hand on your hip. • Bend your trunk towards the arm holding the dumbbell. • Once you reach the fully stretched position, laterally flex your trunk back to centerline. NOTE: Do not move your hips while bending. Imagine pulling the dumbbell back into centerline from the stretched position by contracting the opposite side of your obliques.

HANGING TWISTING LEG RAISES • Hang on a pull up bar as if you’re about to do a pull up. • Contract your abdominal muscles and flex at the hips. • Raise your legs upwards as you twist your knees to the outside of your body; crunching the outside of your hip to the centerline of your torso.

NOTE: Control your speed to help with swinging. Exhale as you reach the top position.

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Exercise Tutorials MED BALL PLYO SIT UPS • Lie into the crunch position; supine with knees bent and back and feet flat on the floor. • Grab a medicine ball. • Explosively flex in your thoracic spine while pushing your lower back into the ground and roll your torso up. • As you do this simultaneously toss the med-ball straight above you. • At the top position, your torso should be close to vertical. • Allow the med-ball to drop NOTE: Utilize the power you create and catch it, returning your from the force your core produces body back to the starting to help launch the med-ball. Use position. your core to help decelerate the med-ball on the way down.

MED BALL SIDE THROWS • Get into a standing position with feet placed wider than shoulder width. • Grasping a medball, quickly rotate your trunk and toss the med-ball. • As the med-ball comes back twist with the med-ball to catch it. NOTE: This can be performed with a partner or against a wall. Utilize the force of your core to twist and accelerate the medball. Use your core to decelerate the med-ball coming back to you. Do not just use your arms but instead use your trunk rotation.

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Exercise Tutorials WEIGHTED LEG RAISES •H  ang on a pull up bar as if you’re about to do a pull up. •A  ttach a secured band to the top of your feet or grasp a dumbbell between your feet. •C  ontract your abdominal muscles and flex at the hips. •R  aise your legs upwards and let your hips rotate towards your belly button. NOTE: Control your speed to help with swinging. Exhale as you reach the top position.

BATTLE ROPE RUSSIAN TWISTS • Sit on the floor with feet together and knees bent. • Grab the ends of a secured battle rope with some slack in it. • Slowly recline until you feel your abdominals contract. • Bring your arms with elbow slightly bent in front of you and forcefully twist your trunk from side to side. NOTE: Don’t just move your arms from side to side, rotate your entire trunk.

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Exercise Tutorials WEIGHTED CRUNCHES • Lay on the ground in the supine position with knees bent and feet hip width and flat on the floor. • Grasping a dumbbell with both hands and placing it below your chin, push your lower back into the floor as you flex your thoracic spine and contract your abdominal muscles. • Once you reach the top position, slowly roll your back down to the ground into the starting position. NOTE: Exhale at the top position for maximal contraction in your abdominal muscles.

WOOD CHOPS • In a standing position with feet wider than shoulder width, grab a d-handle on a cable machine set at mid-pulley height. • Start with your trunk rotated towards the cable and arms stretched out in front of you. • Powerfully rotate your trunk; Hands never leaving the centerline of your body. • Once you’ve rotated NOTE: Do not let your hips follow your as far as you can go, trunk; keep them facing forward. Keep your slowly rotate back to shoulders tight. Exhale on the rotation away the starting position. from the cable machine.

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Exercise Tutorials OTIS UPS • Lie on the ground in a supine position with knees bent and feet flat on the floor. • Hold a weight in both hands against your chest. • Press the weight upwards, simultaneously flexing in your spine; rolling it up as you contract your abdominal muscles. • Sit up until your chest is at your knees and your arms are straight above your head and then roll yourself back down to the starting position.

NOTE: Anchor your feet if you need help stabilizing the movement.

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Mobility Exercise

TUTORIALS FULL SQUAT BENEFITS • Ankle Mobility, which in turn will help with bad posture and knee issues along with allowing better range of motion. • Back Pain - this can help elongate the spine and stretch the tightened lower back muscles to help relieve pain. • Hip and Glute Strength. • Posture correction. HOW TO Make sure your feet do not rotate out more than 12 - 15 degrees. Bring your arms inside your thighs and gently push outward. Keep a neutral chin.

FROGS BENEFITS • Relieves tightness in the hip flexors/adductors. • Opens up the hips. HOW TO Start on your hands and knees, bring your forearms down to the floor and slowly let your knees slide outward until you feel the stretch in the groin area. You can move forward and sit back into the stretch to feel it in different areas of the hip.

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Mobility Exercise Tutorials SCORPIONS BENEFITS • Back and shoulder mobility. • Excellent warm up. HOW TO Lay face down with arms stretched out to your side with palms facing down. Start to rotate your lower trunk so your left (or right) leg crosses over the other leg to tap your foot on the floor. Keep your sternum and shoulders against the floor. Alternate between sides in a slow and controlled motion.

PASS THROUGHS BENEFITS • Shoulder mobility. • Relieves shoulder pain. • Strengthens shoulders. HOW TO In a standing position, grasp a band or dowel with a very wide grip. With straight arms slowly raise (in a circular motion) the band or dowel above your head and elevate your shoulders. Rotate your arms all the way around until you reach the back of your body. Repeat this process back and forth. Decrease the width of your grip to progressively increase the mobility in your shoulders.

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Mobility Exercise Tutorials ARM CIRCLES BENEFITS • Shoulder mobility. • Excellent warm up. HOW TO Start by stretching your arms straight out laterally; parallel with the floor. Make small circles with your arms and progressively increase the size of the circles. Once you reach the largest circles you can do, make your way back to smaller circles, but going the opposite direction. This process should take around 15 - 20 seconds.

WALL SLIDES BENEFITS • Shoulder mobility. • Excellent warm up. • Strengthens rotator cuff. HOW TO In the standing or seated position, with your body placed firmly against a wall; start with your arms fully extended and placed in a V position. Slowly glide your arms downward by flexing in your elbows. Imagine you’re trying to place your elbows in your back pockets. Maintain contact with the wall on your upper body and arms at all times. Do not arch your back or let your arms lose contact with the wall. Once you reach the bottom position, slowly glide your arms back to the top position.

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Mobility Exercise Tutorials LEG SWINGS BENEFITS • Mobility in the hip capsule. • Ankle mobility. • Stretches inner and outer thigh. HOW TO Keep your toes pointing forward. Hang on to something stable if you need to and swing your leg in a quick manner.

LATERAL SQUATS BENEFITS • Hip and ankle mobility. • Stretches out your hip adductors and glutes. • Helps increase squat depth. HOW TO Start in a standing position with a very wide stance and toes pointed forward. Flex in your hip and knee joints on one leg while you keep the opposite leg straight; squatting laterally. Maintain a vertical torso and make sure your toes are always pointed straight. Do not let your toes rotate out.

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Mobility Exercise Tutorials LOWER TRUNK ROTATIONS BENEFITS • Greater mobility and rotation in the spine. • Can relieve lower back pain. • Stretches lower back muscles. HOW TO Lay on your back with your arms outstretched to your sides. Keep your feet flat on the floor and slowly rotate your lower trunk left to right. For a more advanced version, bring your feet off the floor and keep a 90 degree angle in your knee joint and rotate your lower trunk from left to right.

CAT AND CAMEL BENEFITS • Strengthens back. • Gentle way to stretch and mobilize the back. • Helps with back pain. HOW TO Get on your hands and knees. You’ll want to take a deep breath and slowly round your back, allowing your lumbar, thoracic and cervical spine to flex. Once you hold the rounded back for a split second, exhale and slowly extend your spine into an arch. The process should take around 3 - 4 seconds.

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Stretching Exercise

TUTORIALS LOWER BODY STRETCHES SIT AND REACH Focusing on the hamstrings. If you want to strictly focus on hamstrings, keep your lower back straight, but if you want to mix in a lower back stretch, then round your back and bring your chest down to your legs.

GLUTE STRETCH Focusing on the gluteus maximus and hip flexors. It might take a little time to get into the position, but as your muscles start to relax, you’ll feel the benefits almost immediately. You can alternate between keeping a vertical torso and pushing your hips into your forward leg or bending your torso forward so your chest touches your knee.

LUNGE STRETCH Focusing on hip flexors. This stretch can also be used as a mobility drill, because of the benefits of a hip opener by externally rotating the leg while in position. It can also be used as an excellent way to relieve pain in the lower back by stretching the psoas. 128

Stretching Exercise Tutorials GROIN STRETCH Focusing on leg adductors. Keep an upright torso and gently try to get your outer thigh to touch the floor.

LOWER BACK/GLUTE STRETCH Focusing on the erector spinae and gluteus maximus. You can have your crossed over leg straight or bent, depending on what position you feel the tightest. Try to keep your upper back anchored to the floor as you rotate your trunk.

QUAD STRETCH Focusing on the quadriceps. Slowly lean back and twist your hips toward your stretching leg to feel a more aggressive stretch.

CALF STRETCH Focusing on the gastrocnemius. Keep your back leg straight and heel anchored to the floor as you lean forward. 129

Stretching Exercise Tutorials UPPER BODY STRETCHES LAT STRETCH Focusing on the latissimus dorsi. Reach your arm as far as you can over your head to feel the best stretch. Keep your lower body anchored.

TRICEPS STRETCH Focusing on the triceps brachii. Gently push your elbow downward with your opposite hand to maximize the stretch in your triceps. If you want to target a little bit more in the lats with your triceps, slightly lean away from your stretching arm.

SHOULDER STRETCH Focusing on your posterior and lateral heads of the deltoid. Cross one arm (horizontally adducting) in front of your body. Gently pull the upper arm close to your torso with your other arm to feel the maximum stretch. Maintain a horizontal position in your crossed arm.

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Stretching Exercise Tutorials TRAP/NECK STRETCH Focusing on your levator scapula. As you have one arm behind your back and the other gently pulling on your head, make sure you keep your torso vertical, do not lean.

CHEST STRETCH Focusing on pectoralis major. Take a deep breath, stretching your arms away from your body, and as your chest expands tilt your torso upwards. Try rotating your thumbs up to thumbs down to feel it in slightly different areas.

BICEPS/FOREARM STRETCH Focusing on biceps brachii and forearm flexors. Gently push the hips back to feel a more aggressive stretch. Keep your fingers pointed back toward your knees.

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Frequently Asked Questions

F.A.Q.

CAN I LOSE FAT AND/OR GAIN MUSCLE DOING YOUR SUPERHERO PLAN? Absolutely. But please remember that food and rest play just as important a role in either losing fat or building muscle as working out does. If your goal is leaning out, eat less. If your goal is building mass, eat more. Sound simple? It is and most of the time people overcomplicate it. We recommend using a TDEE (Total Daily Energy Expenditure) calculator to get a better idea of how many calories and macros you should be consuming a day based upon your specific needs. You can find a TDEE calculator here: https://goo.gl/iegqoF. Once you’ve estimated your TDEE you can grab a free app on your phone such as MyFitnessPal in order to easily scan and track the calories and macros you eat. Is it foolproof? No. But it’s a real eye opener on how much you’re consuming daily and a great way to get on a solid track.

WHAT DO I DO ONCE THE PLAN IS OVER? Take a moment to bask in your accomplishments and then jump right back in! From this point onward feel free to either run through the whole thing unedited or begin to modify the plan based on your specific goals. And remember, just because we suggest doing each phase for three weeks doesn’t mean you have to. If you’d like to stay on a specific phase for longer (or shorter) than three weeks then feel free.

CAN I MODIFY THE PLAN? We recommend going through the plan once as it’s been written, but after that? Absolutely! We tried to make a plan as wide open and accessible for all those who try it but as you continue your own personal journey you will want to modify it based upon your specific goals.

I’M NEW TO WORKING OUT, IS THIS THE PLAN FOR ME? Yep! All Buff Dudes were once just dudes and it’s a plan like this that’ll help put that “Buff” in front of the dude. The great thing about this program is that it works in “stages” to help build your foundational strength as well as your knowledge and confidence. You can also extend the stage time if you feel you’re not quite ready for the upcoming weeks in the program. Once you feel confident, feel free to move onto the next stage and keep hitting those weights hard. With that in mind, this plan can potentially last much longer than just a 15 week period, perfect for those who would like to have a solid routine for quite some time!

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Frequently Asked Questions Something good to keep in mind when beginning to work out is your only competition is yourself. Don’t get caught up in lifting heavy or progressing at the exact speed as someone else. Take your time, maintain proper form and get to know the “Golden Five” - Squats, Deadlifts, Bench Press, Overhead Press and Pull-Ups. These five compound exercises are definitely ones you want to have on your side. Most importantly - have fun! You’re doing this not for someone else but to better both your mind and your body.

I’VE BEEN WORKING OUT FOR A WHILE, SHOULD I GIVE THIS A SHOT? Hell yeah! The program starts off slow to give you an active rest period and acts as a refresher on a few staple exercises as it prepares your body for the more advanced phases. If you feel you’re too advanced for the beginning phases or feel bored with the lower intensity in the beginning, feel free to jump to the higher intensity/higher volume phases of the program.

CAN WOMEN DO THIS PROGRAM TOO? Absolutely! Contrary to popular belief, women can workout on the same program and just as hard as us dudes do without the fear of getting “too bulky”. As we said in the beginning of the plan you’ll want to adjust the weights to cater to your own strength levels and judge your rest times on how you feel as you progress through the program. If you feel you’re not ready to step into one of the later phases feel free to extend your current phase beyond its 3 week period in order to gain the confidence to continue onward. Other than that, you’re good to go!

WHEN WILL I BEGIN TO SEE RESULTS? We highly suggest taking progress pictures throughout the duration of the plan as they can be a real motivator later down the road. There’s nothing worse than busting your ass and feeling like you’re getting nowhere. Try to take a picture of yourself in the bathroom mirror in your underwear first thing in the morning and continue to do this each week. You’ll be surprised looking back (with consistent workouts and eating, of course) how much you’ve changed over the course of 15 weeks. For us personally it works a bit like this: it takes one month to build consistency and get a feel for the exercises. It takes two months to begin seeing real results and finally in the third month you feel (and look) like a well-tuned Buff Dude or Grrrl machine.

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Frequently Asked Questions I’M SEEING GOOD RESULTS BUT I’VE BEEN ON THIS PLAN FOR A WHILE, SHOULD I SWITCH IT UP? As they say: “If it ain’t broke, don’t fix it.” If you’re still seeing results then why switch it up? If you find yourself getting sick of doing the same routine day in and day out you can always try using alternate exercises. For instance, Kneeling Landmine Press as opposed to Incline Bench Press or trying a different variation of Deadlift as opposed to the standard one.

HOW LONG SHOULD I REST IN BETWEEN SETS? For isolation exercises our typical rest time is between 30-60 seconds. For bigger compound exercises (Squats, Deadlifts, Bench) we typically rest between 60-90 seconds.

HOW COME SOME OF YOUR EXERCISES USE THE SAME REPS PER SETS AND OTHERS DON’T. DO I GO UP IN WEIGHT ON THESE? Our exercises which use the same reps per sets are typically isolation exercises and on these we stay with the same weight each set. For the ones which decrease in reps per set (typically compound exercises such as bench press or squats) we increase the weight with each set as we decrease the reps.

HOW LONG SHOULD EACH WORKOUT LAST? Our workouts typically last about 60-75 minutes which includes rest times. Keep in mind the amount of extras you include in your workout is really going to stretch the time you spend in the gym. Mobility warm-up, stretching & postworkout cardio will add up to 60 minutes more if you decide to tackle each of those every time you workout. Also, waiting for equipment during rushhour (typically 5-8pm) is going to extend your gym time as well compared to someone who works out either at home or during slow periods at the gym. This is a big reason why we typically workout very early in the morning if going to a commercial gym.

I CAN’T PERFORM SOME OF THESE EXERCISES! Some exercises - especially pull-ups - can be hard to do not just for beginners but for those who have been at it for a while as well. We created the “beginner phase” for exactly this reason. Inverted rows are a good precursor exercise to pull-ups and if you find you’re still having problems after the first two weeks feel free to either extend the beginner phase duration or substitute pull-ups for inverted rows or pull-up negatives. (A pull-up negative is when you jump into the top position of a pull-up and slowly let yourself back down to the starting position. Repeat for as many reps required.)

I NEED A MORE DETAILED BREAKDOWN OF HOW TO PERFORM THESE EXERCISES 134

Frequently Asked Questions If our Exercise Tutorial section of the book is still leaving you a bit unclear on how to perform a certain exercise please check out our YouTube channel where we break down many of the exercises in depth:  www.youtube.com/buffdudesworkouts

CAN I WORKOUT EVERYDAY? The short answer: We wouldn’t recommend it. The longer answer: you don’t get stronger after the workout, you get stronger after the recovery. In the beginner phase and stage 1 plan on working out for one day and then take the following day off. For stage 2 you can either train straight through all four days and then take rest days or train two days, take one day off and then repeat. For the final stage we recommend training straight through all five days and then take the next two days off.

I WORKED OUT AND NOW I’M SORE. HOW LONG WILL IT LAST? It will vary from person to person but on average most people will experience soreness for one to three days after a workout.

WHAT DO I DO ON REST DAYS? Feel free to work on mobility, stretching or throw in some cardio if that fits with your specific goals. For us we usually scale our calories back a bit as well, since we’re not using as much fuel on non-training days.

HOW DO I DO CARDIO WITH THIS ROUTINE? If you plan on doing cardio we recommend performing it on your off days during the beginner stage and stage 1. For stages 2 and 5 you can perform cardio every other day, both on training days and days off for a total of three times a week.

I’M COMING INTO THIS INJURED, CAN YOU HELP? Although it may seem like an inconvenience to some, we highly recommend you talk to your doctor. Don’t rely on books or the internet for advice in regards to injuries or serious pain. Your body will thank you for it!

I WORK ODD HOURS OF THE DAY, HOW DO I FIT THIS PLAN INTO MY SCHEDULE? Our best recommendation would be to fit it in when you can. Most of the workouts in this plan should take no longer than 45 to 60 minutes and as hard as it can be to motivate yourself to get it done, you always feel a hell of a lot better once 135

Frequently Asked Questions it’s finished. Thankfully your body isn’t going to punish you if you’re working out at 12pm, 12am or anytime in between. Just remember to include rest and recovery!

ONE SIDE OF ME IS BIGGER THAN THE OTHER. I THINK I HAVE MUSCLE IMBALANCE. WHAT DO I DO? You’re not alone. It’s easy to become slightly out of proportion as we tend to do things with the more dominant side of our body. You will notice certain exercises throughout this plan are ‘unilateral’ which means you are working one side of your body at a time. Unilateral exercises are great for restoring proportion and typically what we do is add a few more unilateral reps to close out the set using the weaker side of our body.

I’M A TEENAGER. WILL WORKING OUT STUNT MY GROWTH? No. Working out safely while maintaining a proper eating routine will not stunt your growth. In fact, weight lifting has many benefits for teens including increased strength for sports and higher self-esteem.

I’M AFRAID TO GO TO THE GYM! Thankfully, most people in the gym are much more focused on themselves (the place isn’t covered in mirrors for nothing) and their own workout than they are on you. Just remember to display proper gym etiquette (no curling in the squat rack, don’t stand directly in front of a mirror if someone’s using it, don’t grab someone’s weight as they’re resting in between sets, re-rack your weights) and you will be good to go. Still find the gym too intimidating? Do what we do, workout from home!

I FEEL UNMOTIVATED, CAN YOU HELP? This can often be the biggest hurdle we ever face. The body is willing but the mind is weak. Sometimes it’s hard to get up day in and day out to bust your ass in the gym and follow an eating routine! There’s nothing wrong with taking a step back from time to time and re-evaluating your goals. Are you working out to get bigger? Leaner? Just to stay in overall good shape? We can easily find ourselves caught in that “middle” zone (not big enough, not lean enough) which is like a stagnant pond. Write down some goals of what you want to accomplish and be honest with yourself. They don’t even have to necessarily be fitness goals. Do you wish to travel? Then maybe the solution is adding 136

Frequently Asked Questions more outdoor cardio into your routine to explore new places and get a fresh perspective. You workout not only to stay healthy but also to stay happy. Exercise can be great for your overall state of mind and you definitely don’t want to lose that spark. Building positive habits and a strong mental foundation are just as important as physical training. By getting yourself into a good routine that fits into your lifestyle, you will find it much easier to hold yourself accountable and to live up to your own expectations. Once you get yourself into good habits you might even find yourself missing the gym on your rest day(s). Lack of motivation could also be due to a few missing links in the chain. We like to think of it this way: The seat of consistency is held up by the four legs of fitness. Weights. Food. Cardio. Sleep. Remove one leg and it becomes wobbly, remove two and it falls over! Take a good look at your “seat of consistency” and make sure your four legs are strong and intact!

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Workout

LINGO REP: One complete repetition of the exercise you are performing SET: A collection of reps performed in a row COMPOUND EXERCISE: More than one joint being involved in a movement. ISOLATION EXERCISE: Only one joint being involved in a movement. SUPINATE: Rotation of the arm where the palm is facing up. In case of the feet it is where the foot leans inward. PRONATE: The opposite of Supinate. The rotation of the arm where the palm faces down. In case of the feet it is where the foot leans outward. SUPINE: Lying on your back facing up. PRONE: Lying on your stomach facing down. UNILATERAL: Utilizing one side during an exercise. BILATERAL: Utilizing both sides during an exercise. CONCENTRIC: Movement where the muscle shortens. ECCENTRIC: Movement where the muscle lengthens. ABDUCTION: Taking a body part away from the midline of your body. ADDUCTION: Bringing a body part towards the midline of your body (An easy way to differentiate the two is that abduction is kidnapping the body part whereas adduction is adding something to the body by bringing it closer.) ALTERNATING: Performing the full range of motion of an exercise on one side and immediately performing the same movement on the next side alternating back and forth between the two. SUPERSETS: To perform one exercise and immediately follow with another exercise without rest in between. DROP SETS: To perform an exercise and then drop (or reduce) the weight and continue for more reps until you reach failure. CIRCUITS: Performing three or more exercises in a row with minimal to no rest in between. WORKOUT SPLIT: Splitting the body groups into different days in the week. SPOTTER: Someone to assist you when performing a difficult exercise. FORCED REPS: Completing a repetition with assistance (normally from a spotter) when you normally could not complete it on your own.

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Workout Lingo UNTIL FAILURE: Performing an exercise until the muscle reaches complete fatigue and “fails” at performing any more repetitions. CUTTING: When cutting or going on a cut the goal is to reduce your caloric intake (or go into a calorie deficit) in order to lose fat while retaining the optimal amount of muscle mass possible. BULKING: A term for when you want to gain muscle mass and are going into a calorie surplus. HYPERTROPHY: The enlargement of tissue (muscle) size. Often achieved through weight training and proper eating.

ABBREVIATIONS ATG: Ass-to-Grass - Typically heard when performing Squats “when doing your next set make sure you go ATG!” ATP: Adenosine Triphosphate - ATP is required for the biochemical reactions involved in any muscle contraction. As the muscles work harder, more and more ATP gets consumed and must be replaced in order for the muscle to keep moving. Taking rests between sets helps restore ATP levels. BMR: Basal Metabolic Rate - The lowest rate of body metabolism (rate of energy use) that can sustain life. Think of it as the amount of calories your body would burn if you just laid in bed all day doing absolutely nothing. BPM: Beats Per Minute. A resting heart rate BPM lowers as one becomes more fit. BUFF: Better Understanding of Food & Fitness - We couldn’t forget to include this one! DIY: Do It Yourself - You may sometimes find yourself in situations where weights or a gym isn’t readily available. This is when you DIY. Use water jugs and a belt to create dumbbells, a camping cooler to create a bench. Thankfully you don’t need a gym to get BUFF - just creativity and desire! DOMS: Delayed Onset Muscle Soreness - This happens when you’ve been through an intense workout or have put an increased amount of stress on the muscles. It’s a sign that the muscles are damaged and in the process of repairing themselves. HIIT: High intensity interval training - Short duration of high intensity bursts followed by an active rest. An example would be an all out sprint for 20 seconds followed by 40 seconds of brisk walking and repeated 15-20 times in a row.

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Workout Lingo OTS: Overtraining Syndrome - When the body has been working overtime without adequate days of rest, it will show symptoms of OTS which include: • Washed-out feeling, tired, drained, lack of energy •S  udden drop in performance • Insomnia • Headaches •D  ecreased immunity •D  ecrease in training capacity / intensity •M  oodiness and irritability •L  ack of motivation RICE: Rest, Ice, Compression, Elevation - A remedy used when dealing with muscle injury. ROM: Range of Motion - Is the amount of distance your joint is able to go through when performing an exercise. TDEE: Total Daily Energy Expenditure - A measure of how many calories per day your body burns. It is calculated by first figuring out your Basal Metabolic Rate, then multiplying that value by an activity multiplier. (Sedentary office job, active construction job, student, etc.) TUT: Time Under Tension - The total amount of time a muscle is placed under stress during the length of a set. BB: Barbell DB: Dumbbell KB: Kettlebell

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Workout

LOGBOOK Welcome to the Superhero workout logbook! This is your place to write down your sets, reps and weight used for each exercise performed in the plan. Not sure how to use the logbook? Here’s what everything means: T.R.: This is “total reps” or the reps we recommended you hitting on that particular exercise. Reps: These are your actual completed reps. So if the T.R. was 5 and you hit 5 you would write down 5. If you weren’t able to hit 5 and instead repped out 3, you would write 3. Weight: This is the area you would write down how much weight you performed on the exercise. Y: Yards. For example 30y would mean perform the exercise for 30 yards. S: Seconds. For example 120s would mean perform the exercise for 120 seconds. F: Footsteps. For example 30f would mean take 30 total footsteps. DS: Drop Sets. For example 10ds would mean perform 10 reps, reduce the weight and perform an additional 10 reps or as many as you can until failure. LOC: Length of Cable. “LOC” appears on the Cable Pull exercise where you load up the maximum amount of weight you feel comfortable with on a cable machine and you step by step (walking backwards) pull the cable away from the machine using a rope or handle until it’s fully extended. Backgrounds: If an exercise has a white background it’s to be performed by itself. If an exercise has a BLUE background it’s to be performed alongside another exercise as either part of a superset, tri-set or circuit.

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SET 1 T.R. Rep 5 5 5 5 10 10 10

SET 1 T.R. Rep 5 5 5 5 10 10 10

SET 1 T.R. Rep 5 5 5 5 10 10 10

DAY 1 / DATE: FULL BODY Squats Bent Over Rows Bench Press Push Press Skull Crushers Lateral Raises Seated Calf Raise

DAY 2 / DATE: FULL BODY Deadlifts Pull-ups Incline Press Overhead Press Barbell Curls Bent Over Lateral Raises Standing Calf Raises

DAY 3 / DATE: FULL BODY Front Squats V-Grip Bent Over Rows Chest Dips Single Arm DB Shoulder Press Single Arm French Press DB Front Raises Seated Calf Raises

Beginnerstage

Weight

Weight

Weight

SET 2 T.R. Rep 5 5 5 5 10 10 10

SET 2 T.R. Rep 5 5 5 5 10 10 10

SET 2 T.R. Rep 5 5 5 5 10 10 10

Weight

Weight

Weight

SET 3 T.R. Rep 5 5 5 5 10 10 10

SET 3 T.R. Rep 5 5 5 5 10 10 10

SET 3 T.R. Rep 5 5 5 5 10 10 10

Weight

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Weight

SET 4 T.R. Rep 5 5 5 5

SET 4 T.R. Rep 5 5 5 5

SET 4 T.R. Rep 5 5 5 5

Weight

Weight

Weight

SET 5 T.R. Rep 5 5 5 5

SET 5 T.R. Rep 5 5 5 5

SET 5 T.R. Rep 5 5 5 5

Weight

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Weight

WEEK 1

Workout Logbook

SET 1 T.R. Rep 5 5 5 5 10 10 10

SET 1 T.R. Rep 5 5 5 5 10 10 10

SET 1 T.R. Rep 5 5 5 5 10 10 10

DAY 1 / DATE: FULL BODY Squats Bent Over Rows Bench Press Push Press Skull Crushers Lateral Raises Standing Calf Raise

DAY 2 / DATE: FULL BODY Deadlifts Pull-ups Incline Press Overhead Press Barbell Curls Bent Over Lateral Raises Standing Calf Raises

DAY 3 / DATE: FULL BODY Front Squats V-Grip Bent Over Rows Chest Dips Single Arm DB Shoulder Press Single Arm French Press DB Front Raises Seated Calf Raises

Beginnerstage

Weight

Weight

Weight

SET 2 T.R. Rep 5 5 5 5 10 10 10

SET 2 T.R. Rep 5 5 5 5 10 10 10

SET 2 T.R. Rep 5 5 5 5 10 10 10

Weight

Weight

Weight

SET 3 T.R. Rep 5 5 5 5 10 10 10

SET 3 T.R. Rep 5 5 5 5 10 10 10

SET 3 T.R. Rep 5 5 5 5 10 10 10

Weight

Weight

Weight

SET 4 T.R. Rep 5 5 5 5

SET 4 T.R. Rep 5 5 5 5

SET 4 T.R. Rep 5 5 5 5

Weight

Weight

Weight

SET 5 T.R. Rep 5 5 5 5

SET 5 T.R. Rep 5 5 5 5

SET 5 T.R. Rep 5 5 5 5

Weight

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Weight

WEEK 2

Workout Logbook

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SET 1 T.R. Rep 5 5 5 5 10 10 10

SET 1 T.R. Rep 5 5 5 5 10 10 10

SET 1 T.R. Rep 5 5 5 5 10 10 10

DAY 1 / DATE: FULL BODY Squats Bent Over Rows Bench Press Push Press Skull Crushers Lateral Raises Seated Calf Raise

DAY 2 / DATE: FULL BODY Deadlifts Pull-ups Incline Press Overhead Press Barbell Curls Bent Over Lateral Raises Standing Calf Raises

DAY 3 / DATE: FULL BODY Front Squats V-Grip Bent Over Rows Chest Dips Single Arm DB Shoulder Press Single Arm French Press DB Front Raises Seated Calf Raises

Beginnerstage

Weight

Weight

Weight

SET 2 T.R. Rep 5 5 5 5 10 10 10

SET 2 T.R. Rep 5 5 5 5 10 10 10

SET 2 T.R. Rep 5 5 5 5 10 10 10

Weight

Weight

Weight

SET 3 T.R. Rep 5 5 5 5 10 10 10

SET 3 T.R. Rep 5 5 5 5 10 10 10

SET 3 T.R. Rep 5 5 5 5 10 10 10

Weight

Weight

Weight

SET 4 T.R. Rep 5 5 5 5

SET 4 T.R. Rep 5 5 5 5

SET 4 T.R. Rep 5 5 5 5

Weight

Weight

Weight

SET 5 T.R. Rep 5 5 5 5

SET 5 T.R. Rep 5 5 5 5

SET 5 T.R. Rep 5 5 5 5

Weight

Weight

Weight

WEEK 3

Workout Logbook

SET 1 T.R. Rep 5 5 5 5 60s 60s

SET 1 T.R. Rep 5 5 5 5 10 15

SET 1 T.R. Rep 5 5 5 5 20y 15

DAY 1 / DATE: FULL BODY Zercher Squats Prone Row Floor Press Z Press Farmer Holds Planks

DAY 2 / DATE: FULL BODY Deadlifts Pendlay Row KB Stability Bench Press Push Press Standing Calf Raises Ab Roll Outs

DAY 3 / DATE: FULL BODY Pin Squats Rack Pulls Incline Press Seated Pin Press Farmer Walks Hanging Leg Raises

STRENGTH

Weight

Weight

Weight

SET 2 T.R. Rep 5 5 5 5 20y 15

SET 2 T.R. Rep 5 5 5 5 10 15

SET 2 T.R. Rep 5 5 5 5 60s 60s

Weight

Weight

Weight

SET 3 T.R. Rep 5 5 5 5 20y 15

SET 3 T.R. Rep 5 5 5 5 10 15

SET 3 T.R. Rep 5 5 5 5 60s 60s

Weight

Weight

Weight

10

SET 4 T.R. Rep

Weight

10

SET 5 T.R. Rep

Weight

Stage 1 • week 1

Workout Logbook

145

146

SET 1 T.R. Rep 3 3 3 3 60s 60s

SET 1 T.R. Rep 3 3 3 3 10 15

SET 1 T.R. Rep 3 3 3 3 20y 15

DAY 1 / DATE: FULL BODY Zercher Squats Prone Row Floor Press Z Press Farmer Holds Planks

DAY 2 / DATE: FULL BODY Deadlifts Pendlay Row KB Stability Bench Press Push Press Standing Calf Raises Ab Roll Outs

DAY 3 / DATE: FULL BODY Pin Squats Rack Pulls Incline Press Seated Pin Press Farmer Walks Hanging Leg Raises

STRENGTH

Weight

Weight

Weight

SET 2 T.R. Rep 3 3 3 3 20y 15

SET 2 T.R. Rep 3 3 3 3 10 15

SET 2 T.R. Rep 3 3 3 3 60s 60s

Weight

Weight

Weight

SET 3 T.R. Rep 3 3 3 3 20y 15

SET 3 T.R. Rep 3 3 3 3 10 15

SET 3 T.R. Rep 3 3 3 3 60s 60s

Weight

Weight

Weight

10

SET 4 T.R. Rep Weight

10

SET 5 T.R. Rep

Weight

Stage 1 • week 2

Workout Logbook

SET 1 T.R. Rep 5 5 5 5 60s 60s

SET 1 T.R. Rep 5 5 5 5 10 15

SET 1 T.R. Rep 5 5 5 5 20y 15

DAY 1 / DATE: FULL BODY Zercher Squats Prone Row Floor Press Z Press Farmer Holds Planks

DAY 2 / DATE: FULL BODY Deadlifts Pendlay Row KB Stability Bench Press Push Press Standing Calf Raises Ab Roll Outs

DAY 3 / DATE: FULL BODY Pin Squats Rack Pulls Incline Press Seated Pin Press Farmer Walks Hanging Leg Raises

STRENGTH

Weight

Weight

Weight

SET 2 T.R. Rep 3 3 3 3 20y 15

SET 2 T.R. Rep 3 3 3 3 10 15

SET 2 T.R. Rep 3 3 3 3 60s 60s

Weight

Weight

Weight

SET 3 T.R. Rep 1 1 1 1 20y 15

SET 3 T.R. Rep 1 1 1 1 10 15

SET 3 T.R. Rep 1 1 1 1 60s 60s

Weight

Weight

Weight

10

SET 4 T.R. Rep

Weight

10

SET 5 T.R. Rep

Weight

Stage 1 • week 3

Workout Logbook

147

148

DAY 2 / DATE: UPPER BODY CIRCUIT 1 Rack Pulls Floor Press Jump Rope or Med Ball Slam CIRCUIT 2 Inverted Row Landmine Press Pull Overs CIRCUIT 3 Around the World (Shoulders) Bradford Press Ab Rollouts

DAY 1 / DATE: LOWER BODY CIRCUIT 1 Hex Bar Deadlifts Farmer Walks Bike, Jog or Jump Rope CIRCUIT 2 Walking Lunges Romanian Deadlifts Sled Push CIRCUIT 3 Box Jumps Standing Calf Raises Planks

Endurance

15 15 60s 15 15 15 10 15 15

15 15 15

10 15 15

SET 2 T.R. Rep

15 15 60s

Weight

15 15 60s

15 15 60s

SET 1 T.R. Rep

30f 15 20y

30f 15 20y

ROUND 2 T.R. Rep 15 20y 120s

Weight

15 20y 120s

ROUND 1 T.R. Rep

Weight

Weight

10 15 15

15 15 15

15 15 60s

SET 3 T.R. Rep

15 15 60s

30f 15 20y

15 20y 120s

ROUND 3 T.R. Rep

Weight

Weight

Stage 2 • wEEK 4

Workout Logbook

DAY 4 / DATE: UPPER BODY CIRCUIT 1 Pendlay Rows Bench Press w/chains Bike, Jog or Jump Rope CIRCUIT 2 Prone Row Plyo Push Ups Push Press SUPER SET Windmill Press Russian Twists

DAY 3 / DATE: LOWER BODY CIRCUIT 1 Goblet Squats KB or DB Swings Step Ups CIRCUIT 2 Glute Ham Raise Bulgarian Split Squats Wall Sits SUPER SET Seated Calf Raise Hanging Leg Raise

Endurance

15 15 60s 15 15 15 15 15

15 15 60s

15 15 15

15 15

SET 2 T.R. Rep

15 15

15 15

Weight

15 15 60s

15 15 60s

SET 1 T.R. Rep

15 15 15

Weight

SET 2 T.R. Rep

15 15 15

SET 1 T.R. Rep

Weight

Weight

15 15

15 15 15

15 15 60s

SET 3 T.R. Rep

15 15

15 15 60s

15 15 15

SET 3 T.R. Rep

Weight

Weight

Stage 2 • wEEK 4

Workout Logbook

149

150

DAY 2 / DATE: UPPER BODY CIRCUIT 1 Rack Pulls Floor Press Jump Rope or Med Ball Slam CIRCUIT 2 Inverted Row Landmine Press Pull Overs CIRCUIT 3 Around the World (Shoulders) Bradford Press Ab Rollouts

DAY 1 / DATE: LOWER BODY CIRCUIT 1 Hex Bar Deadlifts Farmer Walks Bike, Jog or Jump Rope CIRCUIT 2 Walking Lunges Romanian Deadlifts Sled Push CIRCUIT 3 Box Jumps Standing Calf Raises Planks

Endurance

15 15 60s 15 15 15 10 15 15

15 15 15

10 15 15

SET 2 T.R. Rep

15 15 60s

Weight

15 15 60s

15 15 60s

SET 1 T.R. Rep

30f 15 20y

30f 15 20y

ROUND 2 T.R. Rep 15 20y 120s

Weight

15 20y 120s

ROUND 1 T.R. Rep

Weight

Weight

10 15 15

15 15 15

15 15 60s

SET 3 T.R. Rep

15 15 60s

30f 15 20y

15 20y 120s

ROUND 3 T.R. Rep

Weight

Weight

Stage 2 • wEEK 5

Workout Logbook

DAY 4 / DATE: UPPER BODY CIRCUIT 1 Pendlay Rows Bench Press w/chains Bike, Jog or Jump Rope CIRCUIT 2 Prone Row Plyo Push Ups Push Press SUPER SET Windmill Press Russian Twists

DAY 3 / DATE: LOWER BODY CIRCUIT 1 Goblet Squats KB or DB Swings Step Ups CIRCUIT 2 Glute Ham Raise Bulgarian Split Squats Wall Sits SUPER SET Seated Calf Raise Hanging Leg Raise

Endurance

15 15 60s 15 15 15 15 15

15 15 60s

15 15 15

15 15

SET 2 T.R. Rep

15 15

15 15

Weight

15 15 60s

15 15 60s

SET 1 T.R. Rep

15 15 15

Weight

SET 2 T.R. Rep

15 15 15

SET 1 T.R. Rep

Weight

Weight

15 15

15 15 15

15 15 60s

SET 3 T.R. Rep

15 15

15 15 60s

15 15 15

SET 3 T.R. Rep

Weight

Weight

Stage 2 • wEEK 5

Workout Logbook

151

152

DAY 2 / DATE: UPPER BODY CIRCUIT 1 Rack Pulls Floor Press Jump Rope or Med Ball Slam CIRCUIT 2 Inverted Row Landmine Press Pull Overs CIRCUIT 3 Around the World (Shoulders) Bradford Press Ab Rollouts

DAY 1 / DATE: LOWER BODY CIRCUIT 1 Hex Bar Deadlifts Farmer Walks Bike, Jog or Jump Rope CIRCUIT 2 Walking Lunges Romanian Deadlifts Sled Push CIRCUIT 3 Box Jumps Standing Calf Raises Planks

Endurance

15 15 60s 15 15 15 10 15 15

15 15 15

10 15 15

SET 2 T.R. Rep

15 15 60s

Weight

15 15 60s

15 15 60s

SET 1 T.R. Rep

30f 15 20y

30f 15 20y

ROUND 2 T.R. Rep 15 20y 120s

Weight

15 20y 120s

ROUND 1 T.R. Rep

Weight

Weight

10 15 15

15 15 15

15 15 60s

SET 3 T.R. Rep

15 15 60s

30f 15 20y

15 20y 120s

ROUND 3 T.R. Rep

Weight

Weight

Stage 2 • wEEK 6

Workout Logbook

DAY 4 / DATE: UPPER BODY CIRCUIT 1 Pendlay Rows Bench Press w/chains Bike, Jog or Jump Rope CIRCUIT 2 Prone Row Plyo Push Ups Push Press SUPER SET Windmill Press Russian Twists

DAY 3 / DATE: LOWER BODY CIRCUIT 1 Goblet Squats KB or DB Swings Step Ups CIRCUIT 2 Glute Ham Raise Bulgarian Split Squats Wall Sits SUPER SET Seated Calf Raise Hanging Leg Raise

Endurance

15 15 60s 15 15 15 15 15

15 15 60s

15 15 15

15 15

SET 2 T.R. Rep

15 15

15 15

Weight

15 15 60s

15 15 60s

SET 1 T.R. Rep

15 15 15

Weight

SET 2 T.R. Rep

15 15 15

SET 1 T.R. Rep

Weight

Weight

15 15

15 15 15

15 15 60s

SET 3 T.R. Rep

15 15

15 15 60s

15 15 15

SET 3 T.R. Rep

Weight

Weight

Stage 2 • wEEK 6

Workout Logbook

153

154

DAY 2 / DATE: CHEST & BACK SUPER SET Bent Over Rows Flat Bench Press SUPER SET Pull-Ups Incline Bench Press SUPER SET V-Grip Bent Over Rows Dips SUPER SET Pull Overs Dumbbell Flys Crunches

DAY 1 / DATE: LEGS Squats SUPER SET Walking Lunges Romanian Deadlifts SUPER SET Hack Squats Glute Bridges Seated Calf Raises Hanging Leg Raises

Size

10 10 10 10 10 10 25

10 10

10 10

10 10 25

SET 2 T.R. Rep 10 10

Weight

12 12

SET 1 T.R. Rep

10 10 10 20

10 10 10 20

SET 2 T.R. Rep 10 20f 10

Weight

20f 10

SET 1 T.R. Rep 12

Weight

Weight

10 10 25

10 10

10 10

8 8

SET 3 T.R. Rep

10 10 10 20

20f 10

SET 3 T.R. Rep 8

Weight

Weight

10 10

10 10

10 10

8 8

SET 4 T.R. Rep

10 10 10ds

20f 10

SET 4 T.R. Rep 8ds

Weight

Weight

Stage 3 • wEEK 7

Workout Logbook

DAY 4 / DATE: TRIS, BIS & FOREARMS SUPER SET Close Grip Bench Press Chin Ups Skull Crushers Barbell Curls SUPER SET Single Arm French Press Concentration Curls SUPER SET Reverse Curls Finger Curls Side Crunches

DAY 3 / DATE: SHOULDERS & TRAPS Seated Barbell Press SUPER SET Cable Face Pulls Bent Over Shoulder Ext. TRI-SET Front Raises Lateral Raises Bent Over Reverse Fly Shrugs Roll Outs

Size

10 10 10ds 10ds 10 10 10 10 15

10 10

10 10 15

SET 2 T.R. Rep

10 10 10ds 10ds

Weight

10 10 10 10 20

10 10 10 12 20

SET 1 T.R. Rep

10 10

Weight

SET 2 T.R. Rep 10

10 10

SET 1 T.R. Rep 12

Weight

Weight

10 10 15

10 10

10 10 10ds 10ds

SET 3 T.R. Rep

10 10 10 8 20

10 10

SET 3 T.R. Rep 8

Weight

Weight

10 10 10 8

10 10

Weight

Stage 3 • wEEK 7 SET 4 T.R. Rep 8ds

Workout Logbook

155

156

DAY 6 / DATE: BACK & CHEST SUPER SET Prone Row Floor Press SUPER SET Single Arm Rows Single Arm Incline Press SUPER SET Pull Downs Landmine Press SUPER SET Straight Arm Pulldowns Incline DB Fly Hanging Twisting Leg Raises

DAY 5 / DATE: LEGS Front Squats SUPER SET Hex Bar Deadlift Farmer Walks SUPER SET Bulgarian Split Squats Single Leg RDL's Standing Calf Raises Weighted Planks

Size

10 10 10 10 10 10 10

10 10

10 10

10 10 10

SET 2 T.R. Rep 10 10

Weight

12 12

SET 1 T.R. Rep

10 10 10 60s

10 10 10 60s

SET 2 T.R. Rep 10 10 20y

Weight

10 20y

SET 1 T.R. Rep 12

Weight

Weight

10 10 10

10 10

10 10

8 8

SET 3 T.R. Rep

10 10 10 60s

10 20y

SET 3 T.R. Rep 8

Weight

Weight

10

SET 4 T.R. Rep Weight

Stage 3 • wEEK 7

Workout Logbook

DAY 2 / DATE: CHEST & BACK SUPER SET Bent Over Rows Flat Bench Press SUPER SET Pull-Ups Incline Bench Press SUPER SET V-Grip Bent Over Rows Dips SUPER SET Pull Overs Dumbbell Flys Crunches

DAY 1 / DATE: LEGS Squats SUPER SET Walking Lunges Romanian Deadlifts SUPER SET Hack Squats Glute Bridges Seated Calf Raises Hanging Leg Raises

Size

10 10 10 10 10 10 10 10 25

10 10

10 10

10 10 25

SET 2 T.R. Rep

12 12

Weight

10 10 10 20

10 10 10 20

SET 1 T.R. Rep

20f 10

Weight

SET 2 T.R. Rep 10

20f 10

SET 1 T.R. Rep 12

Weight

Weight

10 10 25

10 10

10 10

8 8

SET 3 T.R. Rep

10 10 10 20

20f 10

SET 3 T.R. Rep 8

Weight

Weight

10 10

10 10

10 10

8 8

SET 4 T.R. Rep

10 10 10ds

20f 10

Weight

Weight

Stage 3 • wEEK 8 SET 4 T.R. Rep 8ds

Workout Logbook

157

158

DAY 4 / DATE: TRIS, BIS & FOREARMS SUPER SET Close Grip Bench Press Chin Ups Skull Crushers Barbell Curls SUPER SET Single Arm French Press Concentration Curls SUPER SET Reverse Curls Finger Curls Side Crunches

DAY 3 / DATE: SHOULDERS & TRAPS Seated Barbell Press SUPER SET Cable Face Pulls Bent Over Shoulder Ext. TRI-SET Front Raises Lateral Raises Bent Over Reverse Fly Shrugs Roll Outs

Size

10 10 10 10 15

10 10

10 10 15

SET 2 T.R. Rep 10 10 10ds 10ds

Weight

10 10 10ds 10ds

SET 1 T.R. Rep

10 10 10 10 20

10 10 10 12 20

SET 2 T.R. Rep 10 10 10

Weight

10 10

SET 1 T.R. Rep 12

Weight

Weight

10 10 15

10 10

10 10 10ds 10ds

SET 3 T.R. Rep

10 10 10 8 20

10 10

SET 3 T.R. Rep 8

Weight

Weight

10 10 10 8

10 10

SET 4 T.R. Rep 8ds Weight

Stage 3 • wEEK 8

Workout Logbook

DAY 6 / DATE: BACK & CHEST SUPER SET Prone Row Floor Press SUPER SET Single Arm Rows Single Arm Incline Press SUPER SET Pull Downs Landmine Press SUPER SET Straight Arm Pulldowns Incline DB Fly Hanging Twisting Leg Raises

DAY 5 / DATE: LEGS Front Squats SUPER SET Hex Bar Deadlift Farmer Walks SUPER SET Bulgarian Split Squats Single Leg RDL's Standing Calf Raises Weighted Planks

Size

10 10 10 10 10 10 10 10 10

10 10

10 10

10 10 10

SET 2 T.R. Rep

12 12

Weight

10 10 10 60s

10 10 10 60s

SET 1 T.R. Rep

10 20y

Weight

SET 2 T.R. Rep 10

10 20y

SET 1 T.R. Rep 12

Weight

Weight

10 10 10

10 10

10 10

8 8

SET 3 T.R. Rep

10 10 10 60s

10 20y

SET 3 T.R. Rep 8

Weight

Weight

10

Weight

Stage 3 • wEEK 8 SET 4 T.R. Rep

Workout Logbook

159

160

DAY 2 / DATE: CHEST & BACK SUPER SET Bent Over Rows Flat Bench Press SUPER SET Pull-Ups Incline Bench Press SUPER SET V-Grip Bent Over Rows Dips SUPER SET Pull Overs Dumbbell Flys Crunches

DAY 1 / DATE: LEGS Squats SUPER SET Walking Lunges Romanian Deadlifts SUPER SET Hack Squats Glute Bridges Seated Calf Raises Hanging Leg Raises

Size

10 10 10 10 10 10 25

10 10

10 10

10 10 25

SET 2 T.R. Rep 10 10

Weight

12 12

SET 1 T.R. Rep

10 10 10 20

10 10 10 20

SET 2 T.R. Rep 10 20f 10

Weight

20f 10

SET 1 T.R. Rep 12

Weight

Weight

10 10 25

10 10

10 10

8 8

SET 3 T.R. Rep

10 10 10 20

20f 10

SET 3 T.R. Rep 8

Weight

Weight

10 10

10 10

10 10

8 8

SET 4 T.R. Rep

10 10 10ds

20f 10

SET 4 T.R. Rep 8ds

Weight

Weight

Stage 3 • wEEK 9

Workout Logbook

DAY 4 / DATE: TRIS, BIS & FOREARMS SUPER SET Close Grip Bench Press Chin Ups Skull Crushers Barbell Curls SUPER SET Single Arm French Press Concentration Curls SUPER SET Reverse Curls Finger Curls Side Crunches

DAY 3 / DATE: SHOULDERS & TRAPS Seated Barbell Press SUPER SET Cable Face Pulls Bent Over Shoulder Ext. TRI-SET Front Raises Lateral Raises Bent Over Reverse Fly Shrugs Roll Outs

Size

10 10 10ds 10ds 10 10 10 10 15

10 10

10 10 15

SET 2 T.R. Rep

10 10 10ds 10ds

Weight

10 10 10 10 20

10 10 10 12 20

SET 1 T.R. Rep

10 10

Weight

SET 2 T.R. Rep 10

10 10

SET 1 T.R. Rep 12

Weight

Weight

10 10 15

10 10

10 10 10ds 10ds

SET 3 T.R. Rep

10 10 10 8 20

10 10

SET 3 T.R. Rep 8

Weight

Weight

10 10 10 8

10 10

Weight

Stage 3 • wEEK 9 SET 4 T.R. Rep 8ds

Workout Logbook

161

162

DAY 6 / DATE: BACK & CHEST SUPER SET Prone Row Floor Press SUPER SET Single Arm Rows Single Arm Incline Press SUPER SET Pull Downs Landmine Press SUPER SET Straight Arm Pulldowns Incline DB Fly Hanging Twisting Leg Raises

DAY 5 / DATE: LEGS Front Squats SUPER SET Hex Bar Deadlift Farmer Walks SUPER SET Bulgarian Split Squats Single Leg RDL's Standing Calf Raises Weighted Planks

Size

10 10 10 10 10 10 10

10 10

10 10

10 10 10

SET 2 T.R. Rep 10 10

Weight

12 12

SET 1 T.R. Rep

10 10 10 60s

10 10 10 60s

SET 2 T.R. Rep 10 10 20y

Weight

10 20y

SET 1 T.R. Rep 12

Weight

Weight

10 10 10

10 10

10 10

8 8

SET 3 T.R. Rep

10 10 10 60s

10 20y

SET 3 T.R. Rep 8

Weight

Weight

10

SET 4 T.R. Rep Weight

Stage 3 • wEEK 9

Workout Logbook

SET 1 T.R. Rep 8 8 8 loc 8 15

SET 1 T.R. Rep 8 8 8 8 60s 15

DAY 1 / DATE: FULL BODY Deadlift High Pull Plyo Push Ups Cable Pull Med Ball Overhead Slam Med Ball Plyo Sit-Ups

DAY 2 / DATE: FULL BODY Box Squats w/Bands Power Clean Pendlay Row Bench Press w/Chains Battle Rope Med Ball Side Throws

Power

Weight

Weight

SET 2 T.R. Rep 8 8 8 8 60s 15

SET 2 T.R. Rep 8 8 8 loc 8 15

Weight

Weight

SET 3 T.R. Rep 8 8 8 8 60s 15

SET 3 T.R. Rep 8 8 8 loc 8 15

Weight

Weight

Stage 4 • wEEK 10

Workout Logbook

163

164

SET 1 T.R. Rep 8 8 8 8 20y 10

SET 1 T.R. Rep 8 8 8 8 8 15

DAY 3 / DATE: FULL BODY Push Jerk Plyo Inverted Row (WtC) Incline Reciprocal DB Press Push Press Sled Push Weighted Leg Raises

DAY 4 / DATE: FULL BODY Box Jumps Hang Clean Kettlebell Swings w/Band Rope Pulls Push Up Claps Battle Rope Russian Twists

Power

Weight

Weight

SET 2 T.R. Rep 8 8 8 8 8 15

SET 2 T.R. Rep 8 8 8 8 20y 10

Weight

Weight

SET 3 T.R. Rep 8 8 8 8 8 15

SET 3 T.R. Rep 8 8 8 8 20y 10

Weight

Weight

Stage 4 • wEEK 10

Workout Logbook

SET 1 T.R. Rep 8 8 8 loc 8 15

SET 1 T.R. Rep 8 8 8 8 60s 15

DAY 1 / DATE: FULL BODY Deadlift High Pull Plyo Push Ups Cable Pull Med Ball Overhead Slam Med Ball Plyo Sit-Ups

DAY 2 / DATE: FULL BODY Box Squats w/Bands Power Clean Pendlay Row Bench Press w/Chains Battle Rope Med Ball Side Throws

Power

Weight

Weight

SET 2 T.R. Rep 8 8 8 8 60s 15

SET 2 T.R. Rep 8 8 8 loc 8 15

Weight

Weight

SET 3 T.R. Rep 8 8 8 8 60s 15

SET 3 T.R. Rep 8 8 8 loc 8 15

Weight

Weight

Stage 4 • wEEK 11

Workout Logbook

165

SET 1 T.R. Rep 8 8 8 8 20y 10

SET 1 T.R. Rep 8 8 8 8 8 15

DAY 3 / DATE: FULL BODY Push Jerk Plyo Inverted Row (WtC) Incline Reciprocal DB Press Push Press Sled Push Weighted Leg Raises

DAY 4 / DATE: FULL BODY Box Jumps Hang Clean Kettlebell Swings w/Band Rope Pulls Push Up Claps Battle Rope Russian Twists

Power

Weight

Weight

SET 2 T.R. Rep 8 8 8 8 8 15

SET 2 T.R. Rep 8 8 8 8 20y 10

Weight

Weight

SET 3 T.R. Rep 8 8 8 8 8 15

SET 3 T.R. Rep 8 8 8 8 20y 10

Weight

Weight

Stage 4 • wEEK 11

Workout Logbook

166

SET 1 T.R. Rep 8 8 8 loc 8 15

SET 1 T.R. Rep 8 8 8 8 60s 15

DAY 1 / DATE: FULL BODY Deadlift High Pull Plyo Push Ups Cable Pull Med Ball Overhead Slam Med Ball Plyo Sit-Ups

DAY 2 / DATE: FULL BODY Box Squats w/Bands Power Clean Pendlay Row Bench Press w/Chains Battle Rope Med Ball Side Throws

Power

Weight

Weight

SET 2 T.R. Rep 8 8 8 8 60s 15

SET 2 T.R. Rep 8 8 8 loc 8 15

Weight

Weight

SET 3 T.R. Rep 8 8 8 8 60s 15

SET 3 T.R. Rep 8 8 8 loc 8 15

Weight

Weight

Stage 4 • wEEK 12

Workout Logbook

167

168

SET 1 T.R. Rep 8 8 8 8 20y 10

SET 1 T.R. Rep 8 8 8 8 8 15

DAY 3 / DATE: FULL BODY Push Jerk Plyo Inverted Row (WtC) Incline Reciprocal DB Press Push Press Sled Push Weighted Leg Raises

DAY 4 / DATE: FULL BODY Box Jumps Hang Clean Kettlebell Swings w/Band Rope Pulls Push Up Claps Battle Rope Russian Twists

Power

Weight

Weight

SET 2 T.R. Rep 8 8 8 8 8 15

SET 2 T.R. Rep 8 8 8 8 20y 10

Weight

Weight

SET 3 T.R. Rep 8 8 8 8 8 15

SET 3 T.R. Rep 8 8 8 8 20y 10

Weight

Weight

Stage 4 • wEEK 12

Workout Logbook

DAY 2 / DATE: PULL SUPER SET Deadlift w/Chains Pull-Ups RDL'S SUPER SET Rope Pulls Pull Overs SUPER SET Hang Clean Cable Face Pulls Cable Pull Shrugs Ab Rollouts

DAY 1 / DATE: PUSH SUPER SET Box Squats w/Bands Box Jumps Incline Stability Press SUPER SET Push Jerk Overhead Press Sled Push Twisting Split Squats SUPER SET Seated Calf Raises Sky Reaches Weighted Leg Raises

8 8 10 8 8 8 8 loc 10 20

8 8

8 8 loc 10 20

SET 2 T.R. Rep

8 8 10

Weight

8 30 10

8 30 10

SET 1 T.R. Rep

8 8 20y 10

8 8 20y 10

SET 2 T.R. Rep 8 8 10

Weight

8 8 10

SET 1 T.R. Rep

SUPER BUFF DUDE

Weight

Weight

8 8 loc 10 20

8 8

8 8 10

SET 3 T.R. Rep

8 30 10

8 8 20y 10

8 8 10

SET 3 T.R. Rep

Weight

Weight

10

8 8

8 8

8 8 10

SET 4 T.R. Rep

8 30

10

8 8

8 8 10

SET 4 T.R. Rep

Weight

Weight

Stage 5 • wEEK 13

Workout Logbook

169

170

DAY 4 / DATE: PUSH SUPER SET Front Squat Wall Sit SUPER SET Landmine Press Underhand Flys Power Clean SUPER SET Dips Seated Pin Press Tricep Extensions Standing Calf Raises Wood Chops

DAY 3 / DATE: PUSH & PULL Zercher Squat SUPER SET: Hex Bar Deadlift Farmer Walks Pendlay Row SUPER SET Flat Bench Press Around the Worlds (chest) SUPER SET Bradford Press Around the Worlds (shoulders) Skull Crushers Barbell Curls Weighted Crunches

8 60s 8 8 10 8 8 10 10 15

8 8 10

8 8 10 10 15

SET 2 T.R. Rep

8 60s

Weight

8 8 10 10 10

8 8 10 10 10

SET 1 T.R. Rep

8 8

8 8

SET 2 T.R. Rep 10 8 20y 10

Weight

8 20y 10

SET 1 T.R. Rep 10

SUPER BUFF DUDE

Weight

Weight

8 8 10 10 15

8 8 10

8 60s

SET 3 T.R. Rep

8 8 10ds 10ds 10

8 8

8 20y 10

SET 3 T.R. Rep 10

Weight

Weight

8 8 10 10

8 8 10

8 60s

SET 4 T.R. Rep

Weight

Stage 5 • wEEK 13

Workout Logbook

DAY 6 / DATE: PUSH & PULL Pin Squats SUPER SET Prone Row Pull-Up Negatives SUPER SET Floor Press Plyo Push-Ups DB Hang Clean Press KB Swings w/Band DB French Press (Bi-Lateral) Spider Curls Side Crunches

DAY 5 / DATE: PULL SUPER SET Straight Arm Pulldown Rack Pull Glute Ham Raise High Pull SUPER SET Seated Row Inverted Row DB Single Leg RDL w/ Single Arm Row Concentration Curls Planks

8 8 10 10 10 10 15

SET 2 T.R. Rep 10

8 8 10 10 10 10 15

Weight 8 8

Rep

8 8

SET 1 T.R. 10

8 8 10 10 90s

8 8 10 10 90s

Weight 8 8 10 10

Rep

SET 2 T.R. Rep

8 8 10 10

SET 1 T.R.

SUPER BUFF DUDE

Weight

Weight

8 8 10 10 10 10 15

8 8

SET 3 T.R. Rep 10

8 8 10 10 90s

8 8 10 10

SET 3 T.R. Rep

Weight

Weight

8 8 10 10

8 8 10 10

SET 4 T.R. Rep Weight

Stage 5 • wEEK 13

Workout Logbook

171

172

DAY 2 / DATE: PULL SUPER SET Deadlift w/Chains Pull-Ups RDL'S SUPER SET Rope Pulls Pull Overs SUPER SET Hang Clean Cable Face Pulls Cable Pull Shrugs Ab Rollouts

DAY 1 / DATE: PUSH SUPER SET Box Squats w/Bands Box Jumps Incline Stability Press SUPER SET Push Jerk Overhead Press Sled Push Twisting Split Squats SUPER SET Seated Calf Raises Sky Reaches Weighted Leg Raises

8 8 10 8 8 8 8 loc 10 20

8 8

8 8 loc 10 20

SET 2 T.R. Rep

8 8 10

Weight

8 30 10

8 30 10

SET 1 T.R. Rep

8 8 20y 10

8 8 20y 10

SET 2 T.R. Rep 8 8 10

Weight

8 8 10

SET 1 T.R. Rep

SUPER BUFF DUDE

Weight

Weight

8 8 loc 10 20

8 8

8 8 10

SET 3 T.R. Rep

8 30 10

8 8 20y 10

8 8 10

SET 3 T.R. Rep

Weight

Weight

10

8 8

8 8

8 8 10

SET 4 T.R. Rep

8 30

10

8 8

8 8 10

SET 4 T.R. Rep

Weight

Weight

Stage 5 • wEEK 14

Workout Logbook

DAY 4 / DATE: PUSH SUPER SET Front Squat Wall Sit SUPER SET Landmine Press Underhand Flys Power Clean SUPER SET Dips Seated Pin Press Tricep Extensions Standing Calf Raises Wood Chops

DAY 3 / DATE: PUSH & PULL Zercher Squat SUPER SET: Hex Bar Deadlift Farmer Walks Pendlay Row SUPER SET Flat Bench Press Around the Worlds (chest) SUPER SET Bradford Press Around the Worlds (shoulders) Skull Crushers Barbell Curls Weighted Crunches

8 60s 8 8 10 8 8 10 10 15

8 8 10

8 8 10 10 15

SET 2 T.R. Rep

8 60s

Weight

8 8 10 10 10

8 8 10 10 10

SET 1 T.R. Rep

8 8

8 8

SET 2 T.R. Rep 10 8 20y 10

Weight

8 20y 10

SET 1 T.R. Rep 10

SUPER BUFF DUDE

Weight

Weight

8 8 10 10 15

8 8 10

8 60s

SET 3 T.R. Rep

8 8 10ds 10ds 10

8 8

8 20y 10

SET 3 T.R. Rep 10

Weight

Weight

8 8 10 10

8 8 10

8 60s

SET 4 T.R. Rep

Weight

Stage 5 • wEEK 14

Workout Logbook

173

174

DAY 6 / DATE: PUSH & PULL Pin Squats SUPER SET Prone Row Pull-Up Negatives SUPER SET Floor Press Plyo Push-Ups DB Hang Clean Press KB Swings w/Band DB French Press (Bi-Lateral) Spider Curls Side Crunches

DAY 5 / DATE: PULL SUPER SET Straight Arm Pulldown Rack Pull Glute Ham Raise High Pull SUPER SET Seated Row Inverted Row DB Single Leg RDL w/ Single Arm Row Concentration Curls Planks

8 8 10 10 10 10 15

SET 2 T.R. Rep 10

8 8 10 10 10 10 15

Weight 8 8

Rep

8 8

SET 1 T.R. 10

8 8 10 10 90s

SET 2 T.R. Rep

8 8 10 10 90s

Weight 8 8 10 10

Rep

8 8 10 10

SET 1 T.R.

SUPER BUFF DUDE

Weight

Weight

8 8 10 10 10 10 15

8 8

SET 3 T.R. Rep 10

8 8 10 10 90s

8 8 10 10

SET 3 T.R. Rep

Weight

Weight

8 8 10 10

8 8 10 10

SET 4 T.R. Rep Weight

Stage 5 • wEEK 14

Workout Logbook

DAY 2 / DATE: PULL SUPER SET Deadlift w/Chains Pull-Ups RDL'S SUPER SET Rope Pulls Pull Overs SUPER SET Hang Clean Cable Face Pulls Cable Pull Shrugs Ab Rollouts

DAY 1 / DATE: PUSH SUPER SET Box Squats w/Bands Box Jumps Incline Stability Press SUPER SET Push Jerk Overhead Press Sled Push Twisting Split Squats SUPER SET Seated Calf Raises Sky Reaches Weighted Leg Raises

8 8 10 8 8 8 8 loc 10 20

8 8

8 8 loc 10 20

SET 2 T.R. Rep

8 8 10

Weight

8 30 10

8 30 10

SET 1 T.R. Rep

8 8 20y 10

8 8 20y 10

SET 2 T.R. Rep 8 8 10

Weight

8 8 10

SET 1 T.R. Rep

SUPER BUFF DUDE

Weight

Weight

8 8 loc 10 20

8 8

8 8 10

SET 3 T.R. Rep

8 30 10

8 8 20y 10

8 8 10

SET 3 T.R. Rep

Weight

Weight

10

8 8

8 8

8 8 10

SET 4 T.R. Rep

8 30

10

8 8

8 8 10

SET 4 T.R. Rep

Weight

Weight

Stage 5 • wEEK 15

Workout Logbook

175

176

DAY 4 / DATE: PUSH SUPER SET Front Squat Wall Sit SUPER SET Landmine Press Underhand Flys Power Clean SUPER SET Dips Seated Pin Press Tricep Extensions Standing Calf Raises Wood Chops

DAY 3 / DATE: PUSH & PULL Zercher Squat SUPER SET: Hex Bar Deadlift Farmer Walks Pendlay Row SUPER SET Flat Bench Press Around the Worlds (chest) SUPER SET Bradford Press Around the Worlds (shoulders) Skull Crushers Barbell Curls Weighted Crunches

8 60s 8 8 10 8 8 10 10 15

8 8 10

8 8 10 10 15

SET 2 T.R. Rep

8 60s

Weight

8 8 10 10 10

8 8 10 10 10

SET 1 T.R. Rep

8 8

8 8

SET 2 T.R. Rep 10 8 20y 10

Weight

8 20y 10

SET 1 T.R. Rep 10

SUPER BUFF DUDE

Weight

Weight

8 8 10 10 15

8 8 10

8 60s

SET 3 T.R. Rep

8 8 10ds 10ds 10

8 8

8 20y 10

SET 3 T.R. Rep 10

Weight

Weight

8 8 10 10

8 8 10

8 60s

SET 4 T.R. Rep

Weight

Stage 5 • wEEK 15

Workout Logbook

DAY 6 / DATE: PUSH & PULL Pin Squats SUPER SET Prone Row Pull-Up Negatives SUPER SET Floor Press Plyo Push-Ups DB Hang Clean Press KB Swings w/Band DB French Press (Bi-Lateral) Spider Curls Side Crunches

DAY 5 / DATE: PULL SUPER SET Straight Arm Pulldown Rack Pull Glute Ham Raise High Pull SUPER SET Seated Row Inverted Row DB Single Leg RDL w/ Single Arm Row Concentration Curls Planks

8 8 10 10 10 10 15

SET 2 T.R. Rep 10

8 8 10 10 10 10 15

Weight 8 8

Rep

8 8

SET 1 T.R. 10

8 8 10 10 90s

8 8 10 10 90s

Weight 8 8 10 10

Rep

SET 2 T.R. Rep

8 8 10 10

SET 1 T.R.

SUPER BUFF DUDE

Weight

Weight

8 8 10 10 10 10 15

8 8

SET 3 T.R. Rep 10

8 8 10 10 90s

8 8 10 10

SET 3 T.R. Rep

Weight

Weight

8 8 10 10

8 8 10 10

SET 4 T.R. Rep Weight

Stage 5 • wEEK 15

Workout Logbook

177

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Special thanks to these

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