Workout Index
Getting stronger and fitter is a two-step process:
You need to do the strenght training to build lean muscle mass.
You need to do the right forms of cardiovascular exercise to burn body fat.
All workouts featured include:
Real photo & video walkthrough on how to perform the exercise
Full technical description of the movement broken down in steps
Equipment required/suggested for the exercise
Optimal amount of sets and reps of each exercise
Optimal duration of each exercise
Optimal duration for your resting periods (breaks or cool down)
Important safety tips to prevent injuries (proper form, pace and breathing)
Built-in progress tracker for self accountability
Weekly training split
Day 1: Full body
Day 2: Upper / Backs / Chest / Arms
Day 3: Core / Abs
Day 4 : Lower / Legs
Day 5: Upper / Backs / Chest / Arms
Day 6: Cardio / Bike
Day 7: Rest & recovery / Cardio
"0" for rest
If a workout has "0" for rest, that means move to the next step exercise immediately.
Rest pause
This is an intensity amplifier wherein you rack a relatively heavy weight after your set. Then you will rest for 10-15 seconds, un-rack the weight and attempt to do the weight until failure.
This is a powerful but dangerous tool in your transformation. Barbell exercises with this technique are best performed with a spotter.
Drop Set
A drop set is a common, but no less effectivity intensity amplifier. You will complete a set and then immediately drop the weight by 20%. Lift the new weight until failure.
If possible, you can continue to reduce the weight by 20%/ These will spark a fire within your muscles as your flesh tears and your body morphs into the giant your seek.
Eccentric Overload training
This is the real deal. You must trick your body and overload it to bring out the beast within.
You will choose a weight that is 110 or 115% higher than what you can effectively do with one hand. Perform the concentric part of the movement with both arms, remove one arm
and slowly return the weight to the starting position. You can handle more weight in the eccentric portion of a lift so you will be able to unlock hidden growth.
Deload week
You will perform HIIT circuits and cardio sessions for 6 days and you will not be completing any weight training this week. The purpose of "deloading" is to ease up on your weight training volume to allow your body to recover and prepare to push harder and achieve new heights with your training.