Pat Flynn
Chronicles of Strength
Welcome to KettleBody Blueprints.
These fast action body-building plans are NOT programs. They are cheatsheets. So keep that in mind.
I put these together for people who wanted minimalist prescriptions for reaching their goals, who might not have the time to
commit to a full program just yet or right now.
Do not discount their effectiveness by their simple design. It’s because they are simple they are effective. There is nothing here that
can give you an excuse. You can’t say you didn’t have time to read it – that won’t work. They’re only four pages!
I made them this way on purpose, so you would clarity on the way to your goal. No clutter, no confusion. Here’s the plan, now let’s
get to work.
Each blueprint has four building blocks:
1.
2.
3.
4.
Habits, Mantras and Motivation
What to Eat and What Not To
KettleBody Workouts
Supplements (Maybe) Worth a Damn
Without wasting too much time, I want to go over what these are about.
Habit – These are best done first thing in the morning,
as research shows that’s the most receptive time to
forming a new habit. Each blueprint will give you one
new goal-related habit to prioritize.
Motivation – Motivation is cyclical, but there are
ways we can increase it. Each blueprint will give
you hack, an idea, or a challenge to aspire to in
order to increase your level of commitment.
Mantra – Mantras are a form of empowerment and
meditation. They help create a mindset for success.
I never believed in them until I started doing them.
Think of mantras as cognitive programming. You
are literally re-writing your belief system and/or.
The more you can recite your mantras the better.
What to Eat and What Not To – Simple
instructions on what to eat (and what not to) for
any given goal.
KettleBody Workouts – For each goal I’ve put
together a week of what I believe to be the best
workouts for reaching that goal. These are to be
repeated for 30 days.
Supplements (Maybe) Worth a Damn - Not necessary, but
encouraged. I wanted to give you no-bs, scientifically proven
recommendations on 3 supplements for every goals.
Other Recommended Resources – I will sometimes plug in
other resources I think may be useful to either add to the
blueprint, or follow once your are through.
And there you have it.
So, one final question remains. What one do you start with?
Honestly, it doesn’t matter. But if I had to pick, I’d say the HardBody Blueprint. I like people being as lean as possible before trying to add
strength and muscle – it’s easier that way.
So you can do that, or not. The most important thing is you finish what you start. Promise me you’ll do that?
Also remember that the BendyBody Blueprint is stackable, meaning you can (and should) run that alongside the other blueprints.
OK, that’s enough for now. Any questions, you know where to reach me.
Strong ON!
- Pat
“Sag”.
5 minutes of daily deep breathing. Lie on your belly, and
expand your stomach out in all directions. (You should
feel it push into the floor) Breathe in for a count of 4,
out for a count of 8 Tip: Deep breathing helps with
muscle relaxation. It’s a key component to becoming
more flexible.
10 minute crawl challenge. Having a challenge
(end goal) will cause you to see more value in
your training. Being able to crawl for 10 minutes
non-stop is a sure sign of stability, mobility and
motor control. As well as endurance. Test this
once per week with bear crawls.
This is what you should think as you do your deep
breathing in order to further relax. Don’t say
“relax” – it won’t work. Just say “sag” as you
breathe out and imagine all your muscles turning
to goo and gravity pulling them to the floor.
Avoid the following foods for 15 days:
- Nightshades (tomatoes, eggplant, potatoes
- Starch & grains (corn, whey, rye, anything with gluten, etc.)
- Legumes and lentils
- Nuts and seeds
- Pork, shellfish, deli meats, bacon
- All dairy (the only exception here is whey protein)
- Eggs
- Processed seed/vegetable oils and margarine
- Sugar (except from what’s in fruits and veggies)
- Caffeine/coffee
- Chocolate
Focus on the following foods instead:
- Fresh fruit (except citrus)
- Fresh veggies
- Sweet potato, squash, carrots for starches
- Chicken, Beef, Wild game, fish, turkey, lamb
- Extra virgin olive oil
- Flaxseed oil
- Coconut oil
- Sea salt, pepper, and fresh herbs.
Begin to strategically re-introduce one food at a time. Do this by including this food in at
least one meal over three days and monitor for signs of sensitivity (achiness, tiredness,
indigestion, constipation, pimples – almost anything is possible, but you should know it
when you feel it.)
If food produces no signs of sensitivity, it may remain in your diet, and you can move on to
testing another food. If it does produce signs of sensitivity, eliminate it, and wait another 3
days before testing a different food. Continue this process until you have tested/reintroduced all the foods you want.
Combine with specific protocol from any other
blueprint
Day 1
Bear Crawls
5 minutes x bear
crawling (move
forward, backwards,
and side to side) (Thanks to Aleks
Salkin)
Rocking x 2 minutes
Day 2
Super Slow
Turkish Get Up
Super Slow TGU
(Take at least 30
seconds to get up
and down) x 5
minutes @ 16kg
(males); 8kg
(females)
Day 3
Day 4
Day 5
Day 6
Day 7
Kettlebell Halo
Frog Stretch
Six Point Zenith
Hip Rotations
Dead Hang
3 sets x 15 reps
(each direction) @
16kg (males); 8kg
(females) (Thanks
to Jordan Syatt)
1 minute
(Thanks to Som)
2 minutes (thanks
Dan John… again!)
(Go for depth!) x 2
sets x 15 reps @
16kg (males); 8kg
(females)
3 minutes
2 minutes (hold on
to a light kettlebell if
you need for
balance)
(Just hold onto a
pull up bar or set of
rings, and let the
body relax) x 2
minutes
Windmill Stick
3 sets x 12 reps w/
30 hold on the last
rep @ unweighted
(Thanks to Dan
John)
Goblet Squat
Frog Stretch
1 minute
Goblet Squat
(Go for MORE
depth!) x 2 sets x 15
reps @ 16kg
(males); 8kg
(females)
Posture Squats
Single Arm
Overhead
Kettlebell Carry
(Press kettlebell
overhead, lock it
out, hold, and walk
around) x 2 minutes
each arm @ 16kg
(males); 8kg
(females)
Single Arm
Farmer Carry
(Weight held in the
suitcase position by
your side) x 2
minutes each arm @
24kg (males); 16kg
(females)
900-1500mg daily
1000mg daily
(Curcummin/Boswelia complex)
Helpful Links:
Whey Protein
Curamin
Chondroiton and Glucosamine
Set an intention for the day as soon as you wake up.
“Today, I will be patient.”
Dedicate 20-60 minutes per day to
walking. A brisk walk, while fasted, is
ideal. How fast should you walk? You
should still be able to hold a conversation
but it shouldn’t be too easy to do so.
Keep a gratitude journal. Each night, before bed,
jot down three things that you are grateful for
that day. Bonus: Write down three positive
things you intend to do the next day.
“Today, I will spend a 15 minute block, without
distraction, with my kids.”
Etc.
Find one that fits and experiment with different
intentions depending on the day and what you think will
be your biggest challenges.
Bonus Habits:
• Meditate for 10 minutes twice a day.
• Ban “screens” two hours before bed (and I
bet you’ll go to bed earlier because of it).
• Floss daily
Combine with a specific protocol from any other
blueprint
Set yourself up for
success
Toss out or donate all tempting junk foods in your house (including the
hidden stash of candy).
Stock your pantry and fridge with the good stuff:
Easy-to-grab veggies and fruits
Raw/organic nuts and seeds
High quality protein powder
Various sources of pre-prepared protein (hard-boiled eggs, batchroasted chicken, etc.)
• Extra virgin coconut oil
• Herbal tea
•
•
•
•
Fix yourself a
beverage
Get prepared
Wash fruit and veggies as soon as you bring them home so they’re ready
to eat
Pack your food for the day the night before and set a reminder on your
phone or put a post-it note on the fridge so you don’t forget it.
Roast chicken and vegetables in bulk and store in single servings for
easy packing and serving.
Use Pinterest to create a board of quick, healthy recipes that you’d
actually make
Swap tap water for filtered or spring water.
Mix 1-2 tablesppons apple cider vinegar, a pinch of cayenne, and fresh lemon juice in a small glass of water and drink first thing in the morning.
Accustomed to drinking wine or beer at night? Swap the alcohol out for kombucha, herbal tea, or soda (not tonic) water mixed with lime and mint.
Five actions to perform each hour to maximize health and
minimize the damage of the modern sedentary lifestyle
Rest as the bottom of a bodyweight squat for 30
seconds to 1 minute. You may use a light kettlebell or
dumbbell as a counterweight, if needed.
30 seconds to 1 minute of Hindu push-ups, focusing on
opening up the shoulders, back, and hamstrings.
Go HERE for a form check.
From a tabletop position, tucked your toes under and rock forward,
backwards, to the side, varying depth and direction. 1 minute every hour.
Bonus: Pair with swings as seen HERE.
Spend 2 minutes mobilizing your wrists. This is
especially important if you sit at a desk and are on are
a computer more of the time.
Some options (video HERE):
• Wrist circles
• Lateral deviation
• Flexion/extension
• Extension/forearm stretch
Stand up for a minimum of two minutes every hour.
Focus on lifting the chin, rolling the shoulders back,
and keeping your belly button “pinned” to your lower
back.
Helps manage blood pressure and increase insulin sensitivity
200-400mg daily
Organic, raw
1 – 4 TBS daily
Variety of benefits including managing cholesterol and blood sugar levels
a Nootropic herb that has been used in traditional medicine for longevity and
cognitive enhancement. Supplementation can reduce anxiety and improve
memory formation
300mg daily
Focused breathing: Several times a day (work up to
every hour), stop what you’re doing and take three
long, slow breaths, focusing on nothing but
breathing. These micro-mediation sessions will help
ground you and minimize stress and frenzy.
Set an end to your workday – “close up” the kitchen, stop doing chores, turn
off your computer. Go into relaxation mode – drink tea, read something light.
Try to keep this to an appropriate time in the evening (don’t wait til it’s too
late!), giving yourself at least an hour or two before bed.
Create a personal mission statement – several
sentences that encompass, not just where you’re at
now but what you aspire to.
Repeat three times each day with as much
conviction as possible.
Don’t forget…
 The Rule of 100s:
•
•
•
Carbs: 100 grams a day (or less)
Protein: 100 grams a day (or more)
Water: 100 ounces a day (or more)
 Avoid alcohol and white sugar/grains while extra busy and stressed
 Wake-up to lunchtime:
20-30 grams of protein
2 fish oil capsules
Fattened coffee or tea
Handful of berries
For fattened coffee or tea, add a
tablespoon of grass fed butter and/or
coconut oil to a hot, unsweetened,
caffeinated drink)
 Lunch: Big Ass Salad with
20-30 grams of protein
(added to it or in a shake)
Working out? 15-30 minutes
before training: 20-30 grams of
protein
15-30 minutes after training: 3040 grams of protein, handful of
berries
 1 Hour Before Bed: 20-40
grams of protein, a spoonful
of nut/coconut butter
 Mid-afternoon: 20-30
grams of protein
 Dinner: Starter Salad (arugula,
lemon, extra virgin olive oil),
Meat (chicken, turkey, fish, etc),
non-starchy vegetables (broccoli,
bok choi, cauliflower, etc),
handful of berries for dessert
Add a protein (20-30grams) to any of these salads for lunch!
 Big Ass Salad Idea #1
 Big Ass Salad Idea #2
 Big Ass Salad Idea #3
 Big Ass Salad Idea #4
Romaine
Carrots
Cucumbers
Olives
Cherry tomatoes
Green onions
Toasted pumpkin seeds
Toasted sesame seeds
Spinach
Goat cheese
Red onion
Pecans
Strawberries
Romaine
Toasted sesame seeds
Artichoke hearts
Cherry tomatoes
Kalamata olives
Bacon
Spinach
Baby bok choy
Romaine
Carrots
Toasted sesame seeds
Slivered almonds
Bean sprouts
Diced red bell pepper
Dressing:
¼ cup olive oil
2 TBS apple cider vinegar
Salt and pepper
½ tsp Italian seasoning
½ tsp dried parsley
½ tsp onion powder
¼ tsp garlic powder
Dressing:
¼ cup olive oil
2 TBS apple cider vinegar
1 TBS maple syrup
1 TBS Dijon mustard
Salt and pepper
Dressing:
1/3 cup Paleo mayo
2 TBS lemon juice
1 clove garlic, crushed
1 tsp anchovy paste
Salt and pepper
Dressing:
¼ cup olive oil
½ tsp sesame oil
2 TBS coconut aminos
1 clove garlic, minced
Salt and pepper
Pinch of crushed red pepper
flakes
1 day a week: A total body kettlebell complex - Rotate through these four
Complex 1
Swing Pain Chain
Line up 3 bells (medium,
heavy, and heavier).
Perform 5 kettlebell
swings at each bell.
Cycle through the chain
as many times as
possible in 10 minutes.
Finish with a 60 second
burn set of as many
swings as possible with
the heavy bell.
Complex 2
Snatchzilla
Perform a 1 to 5 ladder
of snatches
1 snatch [Right]
1 snatch [Left]
2 snatch [R]
2 snatch [L]
… 5 snatch [R]
5 snatch [L]
Complete as many
rounds as possible in 8
minutes. Men use 24kg.
Women use 16kg.
Complex 3
Double Clean +
Front Squat EMOM
Double Clean x 8 reps on
the minute, every
minute, for 5 minutes.
Males use 2 x 28kg;
females 2
Complex 4
Armor Building
2 x double clean
1 x double military
press
3 x front squat
AMRAP in 10 minutes.
Men use 2 x 32kg;
females 2 x 20kg.
3 days a week: Strength train
Strength Day 1
Strength Day 2
A1. Front squat: 2
sets x 5 reps @7rm
A2. Reverse lunge: 2
sets x 8 reps/side
A1. Double clean
and press: 2 sets x 5
reps @7rm
A2. Double swings:
2 sets x 8 reps
B1. Pull-up: 2 sets x
3 reps @5rm. 1 set x
failure
B2. Decline push-up:
2 sets x 10 reps
B1. Rack hold: 3 sets
x 30 seconds
B2. Bent over row: 3
sets x 5 reps @7rm
Strength Day 3
A1. Single leg
deadlift: 3 sets x 3
reps/side @5rm
A2. Goblet squat: 3
sets x 8 reps @10rm
B1. Chin-up: 3 sets x
5 reps @7rm
B2. Push Up/Bench
Press/Floor Press. 3
sets x 5 reps @ 7rm
5 days a week: Brisk walking / light aerobics for 30-60 minutes
Include a 5 minute warm-up for strength training sessions with a variety of mobility and power work, such as Hindu push-ups,
mountain climbers, prying goblet squat, reactive push-ups, jump squats, frog/hip flexor stretch, bird-dog, start-stop swings, etc.
Organic, raw
1 – 4 TBS daily
Variety of benefits including managing cholesterol and blood sugar levels
Helps manage blood pressure and increase insulin sensitivity
200-400mg daily
Excellent source of Omega-3s
From 250mg up to 6g/day
Antioxidant, improves immune system function
Up to 2,000mg/day
Helpful Links:
Whey Protein
Pharmaceutical Grade Fish Oil
Caffeine
Pocket Sized Workouts
“Comfort is a Prison.”
100 swings before breakfast. Do this everyday.
Sign up for a competition/event, thirty or so
days from now. It doesn’t matter what, but
preferably something that requires a good deal
of endurance. It could be a run, a walk, or even a
martial art (if you practice one). Do something!
Repeat this between every set of your
workout.
Don’t forget the Rule of 100s
•
•
•
 Morning Fat Fast
(Until Noon):
Fattened Coffee or
Tea (Add a
tablespoon of grass
fed butter and/or
coconut oil to a hot,
unsweetened,
caffeinated drink)
 Pre-Workout (1530 minutes before
training): 20-30
grams of protein +
fat (e.g. a spoonful
of coconut oil)
 Post Workout (1530 minutes after
training): 30-40
grams of protein,
handful of berries
 Big Ass Salad
(made with nonstarchy vegetables)
Carbs: 100 grams a day (or less)
Protein: 100 grams a day (or more)
Water: 100 ounces a day (or more)
 Dinner: Starter
Salad (arugula,
lemon, extra virgin
olive oil), Meat
(chicken, turkey,
fish, etc), nonstarchy vegetables
(broccoli, bok choi,
cauliflower, etc),
handful of berries
for dessert
(optional).
 1 Hour Before Bed:
20-40 grams of
protein, 2 fish oil
capsules
Day 1
Day 2
Day 3
Swing and Squat
Ladder
Kettlebell
Cyclone
Cadence
Snatching
10 Swings
10 Goblet Squats
10 Swings
9 Goblet Squats
10 Swings
8 Goblet Squats
…
10 Swings
1 Goblet Squat
Double Swing
Double Clean
Double Snatch
See-Saw Press
Front Squat
15 seconds ON, 15
seconds OFF x 15 30 minutes. Switch
hands every set.
Males use 16-20kg;
females use 8-12kg.
Males use 24kg;
females16kg. Get it
down as quickly as
possible.
As many cycles as
possible in 15
minutes. Males use
2 x 20kg; females 2
x 12kg.
Day 4
Day 5
Day 6
The Revolver
Rest Day / Brisk
Walking
One arm swing +
one arm clean + one
arm long push press
(deep squat to
overhead press) x
max cycles on each
side until you have
to set the bell down.
Do as many rounds
as possible in 7
minutes. Males use
16-20kg; females 812kg.
300 Swings
Done as quickly as
possible. Males use
24kg; females16kg.
Day 7
The 9 Minute
Workout
Rest Day / Brisk
Walking
30 seconds of each
exercise:
O/A swing (L+R)
O/A clean (L+R)
O/A snatch (L+R)
O/Aclean and press
(L+R)
Reverse lunge (L+R)
Single leg deadlift
(L+R)
Two hand swing (1
min total)
Goblet Squat
O/A push press
(L+R)
Swing burpees
(swing + push up)
Do 2 rounds. Males
use 16-20kg;
females 8-12kg.
5 grams daily of basic monohydrate (take anytime)
2-5 grams pre-workout
100mg 2 hours before working out -- I recommend black coffee,
green tea, or Pu-Ehr tea
Helpful Links:
Whey Protein
Creatine
Beta Alanine
Caffeine
Daily Brisk walk. Best done first thing in the
morning while fasted (coffee/tea
recommended before), or right after your
workout.
Write down 3 reasons why you’re doing this.
Make them personal and pressing. Then put
them on a post it not and stick it to your fridge.
(There’s a reason for making it the fridge. It’s
because it’s the fridge.)
“Day 1” Say this every morning (repeatedly,
like 100 times, while you’re in the shower) to
remind yourself that habits are a matter of
daily great effort:
There is no finishing, when you’ve won, no
starting over, when you’ve fallen. Everyday is
Day 1. And you are a permanent beginner.
Don’t forget…
 The Rule of 100s:
•
•
•
Carbs: 100 grams a day (or less)
Protein: 100 grams a day (or more)
Water: 100 ounces a day (or more)
 Once per week fast for 16-32 hours
 Upon Waking:
20-30 grams of
protein, 2 fish
oil capsules
 Pre-Workout (15 Morning Fat Fast
30 minutes before
(Until Noon):
training): 20-30
Fattened Coffee or
grams of protein
Tea (Add a
tablespoon of grass
fed butter and/or
coconut oil to a hot,
unsweetened,
caffeinated drink)
 Post Workout (1530 minutes after
training): 30-40
grams of protein,
handful of berries
 Afternoon Shake:
20-40 grams of
protein
 Dinner: Starter
Salad (arugula,
lemon, extra virgin
olive oil), Meat
(chicken, turkey,
fish, etc), nonstarchy vegetables
(broccoli, bok choi,
cauliflower, etc),
handful of berries
for dessert
(optional).
 1 Hour Before Bed:
20-40 grams of
protein, 2 fish oil
capsules
Day 1
Day 2
Armor Building
The Fat Crusher
2 x double clean
1 x double military
press
3 x front squat
AMRAP in 10
minutes. Men use 2
x 32kg; females 2 x
20kg.
5 minute swing
test
5 minutes of
“straight swings”, as
many reps as you
can get with 32kg
(males); 24kg
(females)
3 one arm swing, 1
snatch, 1 press, 1
squat
1 oa swing, 3 snatch,
1 press, 1 squat
1 oa swing, 1 snatch,
3 press, 1 squat
1 oa swing, 1 snatch,
1 press, 3 squat
Switch sides and
repeat – AMRAP in
15 minutes.
Males use 32kg;
females 20kg
Day 3
Day 4
Kettlebell
Cyclone
Double Clean
and Press and
Front Squat
EMOM
7 reps on thee
minute, every
minute for 7
minutes for both
moves. Males use 2
x 24kg; females 2 x
16kg. Do clean and
press first.
Day 5
Double Swing
Double Clean
Double Snatch
See-Saw Press
Front Squat
Rest Day / Brisk
Walking
As many cycles as
possible in 15
minutes. Males use
2 x 20kg; females 2
x 12kg.
Day 6
Day 7
Double Clean +
Front Squat
EMOM
Double Clean x 8
reps on the minute,
every minute, for 5
minutes. Males use
2 x 28kg; females 2
x 20kg. Front Squat
x 8 reps on the
minute, every
minute, for 5
minutes. Males use
2 x 24kg; females 2
x 16kg.
One Arm
Swing/Snatch
Ladder
1-5 snatch ladder with
one arm swings
imbedded in every rung.
AMRAP in 5 minutes.
Rest Day / Brisk
Walking
100mg 2 hours before working out -- I recommend black coffee,
green tea, or Pu-Ehr tea
Helpful Links:
Whey Protein
Pharmaceutical Grade Fish Oil
Caffeine
Pocket Sized Workouts
“I am Strong and Great!”
Visualize your goal, as clearly as you can, for
5 – 10 minutes a day, first thing in the morning.
Imagine every aspect and detail.
Post a picture of your goal (different than visualizing, this time
you want to actually see it). Find a picture of your dream body –
exactly how you want to look like. Print it out and stick it in the
one place you will see it most often throughout the day. This
isn’t cheeky. This works!
This is a great confidence builder, even if you
don’t believe it, yet. You will. Aim to say this as
often as you can throughout the day. 100
repetitions to start (it doesn’t take long),
working up to 300 or more.
General Guidelines
 Step 1: Go HERE and Enter Your Info
 Step 2: Add 500 Calories to that Number Daily, and that’s how many you need to take in for a “lean gain.” (Add more if you want to do a “dirty bulk”)
 Protein: Bodyweight in grams per day (or more)
 Carbs: 100 grams a day (or more)
 Water: 100 oz a day (or more)
 Meals: Either Protein and Fat, Protein and Fast Carbs (Starchy and white, like rice), or Protein and Slow Carbs (Starchy and non-white, like sweet
potato, or quinoa). See specific guidelines below on timing.
Specific Guidelines
 DO NOT MIX high protein, high fat and high carb unless you are doing a “dirty bulk.”
 Meal 1: Protein
+ Fat (Omelet
with green
veggies, or
protein shake)
 Pre Workout:
Protein + Fat
(Protein Shake +
Coconut Oil)
 Post Workout:
Protein + Fast
Carbs (Lean mean
+ white rice, or
protein shake +
fruit)
 Meal 3: Protein +
Slow Carbs (Lean
meat + sweet
potato, or protein
shake + berries)
 Meal 4 (Dinner):
Protein + Fat (big
ass salad with lean
mean, non-starchy
veggies, and extra
virgin olive oil)
 Meal 5: Protein + Fat
(Protein Shake +
Scoop of Nut Butter)
Day 1
Day 2
Day 3
Upper Body
Push
Lower Body
Push
Double Clean and
Press x 8 reps on the
minute, every
minute, for 5
minutes @ 2 x 24kg
(males); 2 x 16kg
(females)
Front Squat x 8 reps
on the minute, every
minute, for 5
minutes @ 2 x 28kg
(males); 2 x 20kg
(females)
Kettlebell Dips (or
Floor Press) x 4 sets
x 5 reps @ 7rm
(most weight you
can move for 7 reps)
Push Up Density Set
x max reps in 3
minutes
Rest Day / Brisk
Walking
Bulgarian Split
Squat x 4 sets x 5
reps @ 7rm
Goblet squat x 100
reps in as few sets
as possible with
32kg (males); 24kg
(females)
Day 4
Rest Day / Brisk
Walking
Day 5
Day 6
Upper Body Pull
Lower Body Pull
Pull Up x 8 reps on
the minute, every
minute, for 5
minutes @ 12rm
(weight as needed)
Double Clean x 8
reps on the minute,
every minute, for 5
minutes @ 2 x 28kg
(males); 2 x 20kg
(females)
Kettlebell Bent Over
Row x 4 sets x 5
reps @ 7rm
Kettlebell Crush
Curl (curl the
kettlebell while
holding it by the
“horns”/sides of the
handle) x 3 sets x
20 reps @ 20kg
Single Leg Deadlift x
4 sets x 5 reps @
7rm
Two Hand Swing x
AMRAP in 5 minutes
@ 32kg (males);
24kg (females)
Day 7
Rest Day / Brisk
Walking
5 grams daily of basic monohydrate (take anytime)
2000-5000mg post workout (in addition to meal or shake)
Helpful Links:
Whey Protein
Creatine
Leucine
Calorie Tracking
“This weight ain’t nothing’ but a peanut.”
Mobilize and rejuvenate.
The movements and methods to powerlifting tax the
central nervous system. It’s important to mobilize (think:
Turkish get-ups, frog stretch, hip flexor stretch, etc.) for 510 minutes per day and to spend each day doing something
rejuvenating – meditation, going for a walk, etc.
Before going into a max effort lift or a lift at a
weight that makes you slightly uncomfortable,
fake it til you make it. Tell yourself as you’re
getting ready to lift that you are powerful; this
is a baby weight; you can lift this.
The mobilization routine in the RecoveryBody Blueprint
would be a great addition to this program.
If your goal is to improve your powerlifting numbers, ideally, you’ll shoot for a 2x
bodyweight deadlift, a 1.5x bodyweight squat, and a 1x bodyweight bench press.
Figure out those weights for yourself and what you are able to lift for each of
these movements currently. Put both numbers on a post-it note and put it
someplace easily seen (the fridge). Congratulate yourself for each increase
towards these goal weights, even if it’s just a 2.5lb increase. You’re moving in the
right direction.
General Guidelines
 Step 1: Go HERE and Enter Your Info. Choose “Moderately Active”.
 Step 2: Follow the caloric guidelines for gaining 1 lb per week.
 Protein: Bodyweight in grams per day (or more)
 Carbs: 100 grams a day (or more)
 Water: 100 oz a day (or more)
 Meals: Either Protein and Fat, Protein and Fast Carbs (Starchy and white, like rice), or Protein and Slow Carbs (Starchy and non-white, like sweet
potato, or quinoa). See specific guidelines below on timing.
Specific Guidelines
 DO NOT MIX high protein, high fat and high carb unless you are doing a “dirty bulk.”
 Meal 1: Protein
+ Fat (Omelet
with green
veggies, or
protein shake)
 Pre Workout:
Protein + Fat
(Protein Shake +
Coconut Oil)
 Post Workout:
Protein + Fast
Carbs (Lean mean
+ white rice, or
protein shake +
fruit)
 Meal 3: Protein +
Slow Carbs (Lean
meat + sweet
potato, or protein
shake + berries)
 Meal 4 (Dinner):
Protein + Fat (big
ass salad with lean
mean, non-starchy
veggies, and extra
virgin olive oil)
 Meal 5: Protein + Fat
(Protein Shake +
Scoop of Nut Butter)
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Lower Body
Upper Body
Mixed
A1: Double Clean. 3
sets x 3 reps @ 5 rm.
A1: Double Push
Press. 3 sets x 3 reps
@ 5rm.
A1: Double Clean. 5
sets x 2 reps @ 3rm.
B1: Front Squat. 3
sets x 5 reps @ 7rm.
2 sets x 8 reps @
12rm.
B2: Bodyweight
Jump Squats. 3 sets
x 5 reps (for height).
2 sets x 30 seconds
(for endurance).
C1: Start-Stop
Swing. 3 sets x 10
reps @ 32kg (men);
24kg (women).
Rest Day / Brisk
Walking
B1: Double Clean
and Press. 5 reps on
the minute, every
minute, for 5
minutes @ 8rm.
C1: Chin Up. 3 sets x
5 reps @ 7rm.
Explosive, aiming
chest to bar, but
NOT kipping.
C2: Bent Over Row.
3 sets x 8 reps @
12rm.
Rest Day / Brisk
Walking
Rest Day / Brisk
Walking
B1: Double Push
Press. 3 sets x 5 reps
@ 7rm.
B2: Explosive Push
Up. 3 sets x until
change in rep speed.
C1: Bulgarian Split
Squats. 3 sets x 5
reps @ 7rm.
C2: Goblet Jump
Squat. 3 sets x until
change in height or
rep speed.
Day 7
Rest Day / Brisk
Walking
increases power output and lean mass
5 grams daily of basic monohydrate (take anytime)
Potent anti-inflammatory properties
80-500mg daily
Helpful Links:
Whey Protein
Creatine
Leucine
Calorie Tracking
Fixed vs. growth mindset
Fixed mindset is limiting – internal dialogue and beliefs that you
aren’t good enough or the world has handed you a bad rap.
Every hour, stand up. Reach, stretch, do
Hindu push-ups, mobilize. Shoot for 3 to
5 minutes of mobilization every 60
minutes.
Set yourself up for success even when motivation is
flagging – determine what are your triggers for dwindling
motivation and what you’ll do to head it off. Missed three
workouts? Go for a walk out in nature, do gentle yoga,
meditate. Know the triggers. Set up strategies.
Growth mindset is limitless – positive and opening to possibilities
that you can become a better version of yourself.
Every time you catch yourself stuck in a fixed mindset (“I’m not
good at that.” “Why do I even bother?”), replace it with a growth
statement (“I’m getting better.” “I like learning new things.” etc.).
Combine with a specific protocol from any other
blueprint
During the day…
• A little hunger is good – it allows the body to focus on recovery and rejuvenation rather than digestion.
• When you do eat, feast on whole foods (the ingredient list of each should be minimal, think broccoli, sweet potatoes with a little cinnamon, and roasted chicken).
• Prep in advance to ensure follow-through
• Mix 1-2 tablespoons apple cider vinegar, a pinch of cayenne, and fresh lemon juice in a small glass of water and drink first thing in the morning.
In the evening…
• Drink herbal tea (I’m a big fan of Traditional Medicinal Nighty Night tea, but any blend of peppermint leaf, chamomile, and even catnip—yes catnip!—would be
good) 30 – 60 minutes before bed.
• Go to bed pleasantly full but not overstuffed – remember: the purpose of nighttime is to “rest and digest”
• Avoid late night snacking
Day 1
Day 2
30 seconds each:
• Hip flexor
stretch/side
• Frog stretch
• Hindu push-ups
• Prying goblet
squat
3 sets x 5 reps
windmill/side
30-60 minutes brisk
walking
30-60 minutes brisk
walking
5 minutes light TGU
practice
2 sets x 10 reps
kettlebell
halos/direction
Day 3
Day 4
A1: 3 x 60 seconds
spiderman crawling
5 sets x 10 kettlebell
swings + 20 seconds
plank
A2: 3 x 60 seconds
leopard crawling
3 x 45 seconds hip
or back bridge
Day 5
Day 6
30 seconds each:
• Hip flexor
stretch/side
• Frog stretch
• Hindu push-ups
• Prying goblet
squat
A1: 3 x 60 seconds
crab walking
30-60 minutes brisk
walking
30-60 minutes brisk
walking
A2: 3 x 60 seconds
Hindu push-ups
30-60 minutes brisk
walking
3 sets x 5 reps
windmill/side
2 sets x 10 reps
kettlebell
halos/direction
3 x 45 seconds hip
or back bridge
5 minutes light TGU
practice
30-60 minutes brisk
walking
Day 7
30-60 minutes brisk
walking
Helps manage blood pressure and increase insulin sensitivity
200-400mg daily
Improves immunity and recovery
100-200mg daily
Very important for the functioning of the enzyme, hormone, and immune
systems
5-10mg daily
“Every breath I inhale calms me and every
breath I exhale takes away tension.”
Prepare travel meals in advance – bring protein
powder in single serving containers, as well as
coconut oil and any other foods and drinks you
might need.
Before you leave for your travel, on a day that you’ve eaten
particularly well, worked out, and feel good, write down how good
you feel from working out and eating well. Take this note with you
on your travel and read it when ever you feel in need of motivation.
This is an especially good affirmation for
travel when you may be stuck in long lines at
the airport, experiencing delays or different
culture or foods, and might be feeling tense
and anxious.
Don’t forget the Rule of 100s
•
•
•
On Travel Days:
 Meal 1: Protein +
Fat (Omelet with
green veggies, or
protein shake)
 Mid-morning: Protein  Lunch: Protein + Fast
+ Fat (Protein Shake +
Carbs (Lean meat +
Coconut Oil)
white rice, or protein
shake + fruit)
On Days at Destination:
 Meal 1: protein
shake
 Mid-morning: Protein
+ Fat (Protein Shake +
Coconut Oil)
Carbs: 100 grams a day (or less)
Protein: 100 grams a day (or more)
Water: 100 ounces a day (or more 
especially important on your travel
days)
 Meal 4 (Dinner): Protein
+ Fat (big ass salad with
lean mean, non-starchy
veggies, and extra virgin
olive oil)
 Mid-morning: Protein  Mid-day: Protein
 Meal 4 (Dinner): Protein
 Mid-morning:
+ Fat (Protein Shake +
+ Fat (big ass salad with
shake + low-sugar
Protein + Fat
Coconut Oil) – if postlean mean, non-starchy
fruit, like berries, or
(Protein Shake +
workout, add a fat
veggies, and extra virgin
veggies
Coconut Oil)
(like coconut oil)
olive oil)
 Meal 5: Protein + Fat
(Protein Shake +
Scoop of Nut Butter)
 Meal 5: Protein + Fat
(Protein Shake +
Scoop of Nut Butter)
Notes:
•
For travel up to 10 days, you may factor in 1-2 cheat meals (not days) meaning you may have a pasta dinner and wine on, say, day 3 and
ice cream on day 5, not full day binge fests.
•
For travel of 11-21 days, no more than 3 total cheat meals
•
On destination days, look to have one large meal per day (dinner, preferably but can move around as needed, ie breakfast or lunch),
while eating lightly with protein shakes, coconut oil or other fat, and some live fruits/veggies the rest of the day
Day 1
Day 2
Day 3
Day 4
Day 6
Day 5
Travel Day
Before departure:
5 minutes light
Turkish get-up
practice
+
5 minute resting
bodyweight squat
(accumulative or
done all at once)
Upon Arrival:
30 – 60 minutes
brisk walking
(preferably outside
in natural light)
Day 7
Travel Day
100 goblet squats
50 reverse lunges
(25/side)
25 push-ups
Men use 24kg.
Women use 16kg.
5 minutes bear or
leopard crawling,
nonstop
(if kettlebells are
unavailable, use
dumbbells. If no
equipment, use
bodyweight)
3 sets x 8 reps:
Double clean and
press + Front
squats*
Rest Day / Brisk
Walking
3 sets x 60 seconds
hollow hold
(if kettlebells are
unavailable, use
dumbbells or
barbell. If no
equipment, sub hip
bridges and dips or
push-ups for dc+p
and bodyweight or
pistol squats for
front squats)
Rest Day / Brisk
Walking
3 minutes: kettlebell
swings
2 minutes: squats
(goblet, front or
bodyweight)
1 minute: plank
Before departure:
5 minutes light
Turkish get-up
practice
+
5 minute resting
bodyweight squat
(accumulative or
done all at once)
(if kettlebells are
unavailable, use
dumbbells. If no
equipment, sub hip
or back bridges for
swings)
Upon Arrival:
30 – 60 minutes
brisk walking
(preferably outside
in natural light)
X2
5 grams daily with meals and 16oz of water
3-5mg taken 30 minutes before bed
One dose/day (as directed by probiotic label)
taken with food or water - -do not take with a hot
beverage as this will kill the good bacteria
Publisher & Editor - Pat Flynn, Chronicles of Strength, LLC.
(P) 262.825.2085 (E) patflynn@chroniclesofstrength.com
Publisher's Notice: Copyright 2016. Chronicles of Strength, LLC. All rights reserved. Reproduction of any part of this work beyond that permitted by Section 107 or 108 of the 1976 U.S.
Copyright Act without permission of the copyright owner is unlawful. Requests for permission or to obtain a private label rights license should be directed to
patflynn@chroniclesofstrength.com. Neither the author nor the publisher make any express or implied warranties concerning the physical training, nutrition, or instructions in or enclosed
with this publication and/or your use of the same. If in doubt about the appropriateness or legality of any materials or instructions, you should obtain competent guidance. Before starting
any exercise or nutrition regimen, you should consult your physician. All rights are reserved by the publisher. In the interests of disclosure, we want to be open about how we may, from
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Waiver of liability
The contents of this training guide comprise an advanced fitness program. Injuries may occur in any workout program as with this specific program written by Pat Flynn. By downloading
the program, you are waiving any liability to Pat Flynn and/or Chronicles of Strength, LLC. This is a recommended program that has worked for many others. It may not be right for you. It is
recommended that you consult a physician before starting any new fitness regimen.