Over 30 easy-to-make muscle-building recipes with simple ingredients.
Perform the workouts below for the next 4 weeks, then move on to the next phase.
Warm-Up5 min Bike or Jog
DeadliftTriples to a heavy (not max) single
5 Set SupersetWide Grip Pull-Ups to FailureBench Press - 12 reps
5 Set Superset1-Arm DB Rows - 12 repsIncline DB Press - 12 reps
4 Set SupersetDips - 15 repsPush-Ups - max reps
Ab Wheels100
Walking Lunges12 minutes
Optional Squats3-Count Pause Front Squat - heavy single
3 Set Superset Warm-UpEmpty Barbell Curl - 20 repsTricep Extensions - 20 reps
4 Set SupersetHeavy Barbell Curl - 8 RepsHeavy Skull Crushers - 10 reps
4 Set SupersetRope Press Downs - 30 repsDouble DB Curl - 12 reps
4 Set SupersetBench Dips - 30 repsAlternating DB Curl - 30 reps (15 per arm)
Weighted Crunches100
Back SquatSquat Pyramid - use the calculator10-8-6-4-3-2-6
Deadlift3x5
4 Set Quad Set10 GHD10 Back Extensions25 Weighted Crunches10 Pull-Ups
Walking Lunges12 Minutes
Barbell Lunges5x10 Heavy (5 per leg)
Bench Press PyramidUse the Calculator10-8-6-4-3-2-6
Chest Burnout Superset x 4Incline Bench Press - 12 repsChin-Ups - max repsDips - max reps
4 Set SupersetLat Pull Downs - 12 repsPullovers - 12 reps
Back SquatWork up to a quick heavy single
5 Set SupersetMilitary/Strict Press - 10 repsBarbell Shrugs - 20 reps
4 Set SupersetSide Laterals - 10 repsFront Raise - 10 reps
4 Set SupersetDB Skull Crushers - 12 repsDB Tricep Extensions - 20 repsBarbell Curl - 12 repsDouble DB Curl - 12 reps
4 Set SupersetGHD - 10 repsBack Extensions - 10 repsWeighted Pull-Ups - 5 repsAb Wheel - 25 reps
Bodyweight Day
Complete in Order
100 Pull-Ups100 Push-Ups100 Chin-Ups100 Push-Ups
REST DAY
Optional for bad-ass MOFOs
Back SquatWork up to a moderate triple (75% max)
