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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
2
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."
4
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
5
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.
8
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.
9
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
13
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.
16
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
21
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
• 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)
22
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
23
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.
24
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.
25
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!
26
27
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.
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31
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!
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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
33
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!
35
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
36
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
37
ENDURANCE
38
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.
39
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
40
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
41
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.
43
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
SUPERSET PULL-UPS*
SUPERSET V-GRIP BENT OVER ROW
SUPERSET PULLOVERS
CRUNCHES 4 X 12, 10, 8, 8
4 X 10
4 X 10
4 X 10
>>
>>
>>
>>
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
44
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)
45
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!
47
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)
48
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)
49
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.
51
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
52
>>
>>
>>
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
53
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
54
>>
>>
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!
55
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.
57
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.
58
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.
59
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.
60
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
61
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.
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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.
67
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.
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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.
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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.
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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.
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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.
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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.
127
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.
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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.
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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.
131
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
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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
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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!
137
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
140
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.
141
142
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 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
Weight
Weight
WEEK 2
Workout Logbook
143
144
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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