Table Of Contents
► Introduction
► The Beginner Weight Training Workout Routine
The Guidelines Of A Beginner Workout Routine
The General Goals Of A Beginner Workout Routine
The Beginner Weight Training Workout Routine: The Split
The Beginner Weight Training Workout Routine: The Workouts
The Beginner Weight Training Workout Routine: Version 1
Details And Clarifications: Workout A
Details And Clarifications: Workout B
Focus On Proper Form First
Sets, Reps, Weight and Progression
Don’t Screw With It!
The Beginner Weight Training Workout Routine: Version 2
The Beginner Weight Training Workout Routine: Version 3
The Best Possible Solution
My General Suggestions
The Rest Is Up To You
► The Muscle Building Workout Routine
The Muscle Building Workout Routine: The Split
Which Version Of The Upper/Lower Split Should You Use?
Option #1: Classic 4-Day Upper/Lower Split
Option #2: Classic 3-Day Upper/Lower Split
Option #3: Modified 4-Day Upper/Lower Split
Option #4: Every-Other-Day Upper/Lower Split
Selecting Your Split Option
The Muscle Building Workout Routine: The Workouts
The Muscle Building Workout Routine: Version 1
Details And Clarifications: Upper Body A
Details And Clarifications: Lower Body A
Details And Clarifications: Upper Body B
Details And Clarifications: Lower Body B
The Muscle Building Workout Routine: Version 1A
The Muscle Building Workout Routine: Version 2
Details And Clarifications
The Adjustments
The Muscle Building Workout Routine: Version 3
Details And Clarifications
The Adjustments
The Muscle Building Workout Routine: Version 4
Why Alternating Sets Instead Of Supersets?
Details And Clarifications
The Muscle Building Workout Routine: Version 5
Details And Clarifications
Upper Body A:
Upper Body B:
► Bodybuilding 2.0
Here’s Why Typical Bodybuilding Workouts Suck
High Volume Problems
Low Frequency Problems
Silly Splits
Silly Nonsense
The Point
Death To Bodybuilding 1.0… Welcome To Bodybuilding 2.0!
Bodybuilding 2.0: The Split
Selecting Your Split Option
Which Split Should You Choose?
Bodybuilding 2.0: The Workouts
Bodybuilding 2.0: Version 1
Details And Clarifications: Push
Details And Clarifications: Legs
Details And Clarifications: Pull
Bodybuilding 2.0: Version 2
Details And Clarifications
Push
The Adjustments
“Legs” Differences
“Push” Differences
“Pull” Differences
Version 1 vs Version 2
Bodybuilding 2.0: Version 2A
Details And Clarifications
The Adjustments
Bodybuilding 2.0: Version 3
Details And Clarifications
Push
Pull
The Adjustments
Bodybuilding 2.0: Version 4
► Upper Body Focused Training
Six Reasons People Care More About Upper Body Training
Is Your Upper Body Focused Goal… Wrong?
Training Your Legs Improves Your Upper Body! Really?
Welcome To Upper Body Focused Training!
Upper Body Focused Training: The Split
Upper Body Focused Training: The Workouts
Upper Body Focused Training: Version 1
Details And Clarifications: Upper Body A
Details And Clarifications: Lower Body
Details And Clarifications: Upper Body B
The Lower Body Maintenance Requirement
Upper Body Focused Training: Version 2
Details And Clarifications
The Adjustments
Upper Body Focused Training: Version 3
Details And Clarifications
► Lower Body Focused Training
Welcome To Lower Body Focused Training!
Lower Body Focused Training: The Split
Lower Body Focused Training: The Workouts
Lower Body Focused Training: Version 1
Details And Clarifications: Lower Body A
Details And Clarifications: Upper Body
Details And Clarifications: Lower Body B
The Upper Body Maintenance Requirement
Lower Body Focused Training: Version 2
Details And Clarifications
The Adjustments
► OUtstanding Arms
Option #1: Traditional Arm Improvement
Option #2: Specialized Arm Improvement
Option #3: Arm Specialization… With A Twist
Welcome To Outstanding Arms!
Outstanding Arms: The Split
Outstanding Arms: The Workouts
Outstanding Arms: Version 1
Details And Clarifications: Upper Body A
Details And Clarifications: Lower Body A
Details And Clarifications: Upper Body B
Details And Clarifications: Lower Body B
A Note About Biceps/Triceps Warm Up Sets
Outstanding Arms: Version 2
Details And Clarifications
The Adjustments
Outstanding Arms: Version 3
Details And Clarifications
The Adjustments
Outstanding Arms: Version 4
Why Alternating Sets Instead Of Supersets?
Details And Clarifications
Outstanding Arms: Version 5
Details And Clarifications
The Adjustments
► Targeted Lean Muscle
But… What About The Opposite?
Welcome To Targeted Lean Muscle!
Targeted Lean Muscle: The Split
Targeted Lean Muscle: The Workouts
Targeted Lean Muscle: Version 1
Details And Clarifications: Push
Details And Clarifications: Pull
Targeted Lean Muscle: Version 2
Details And Clarifications
Push
Pull
The Adjustments
Targeted Lean Muscle: Version 2A
Details And Clarifications
The Adjustments
Targeted Lean Muscle: Version 3
Details And Clarifications
The Adjustments
Targeted Lean Muscle: Version 3A
Details And Clarifications
The Adjustments
Targeted Lean Muscle: Version 4
Details And Clarifications
The Adjustments
Targeted Lean Muscle: Version 4A
Details And Clarifications
The Adjustments
Targeted Lean Muscle: Version 5
Details And Clarifications
The Adjustments
Targeted Lean Muscle: Version 6
► 3DM: The 3-day mass gaining Routine
Welcome To 3DM: The 3-Day Mass Gaining Routine
3DM: The Split
Why Two Workouts Instead Of Four?
3DM: The Workouts
3DM: Version 1
Details And Clarifications: Upper Body
Details And Clarifications: Lower Body
3DM: Version 1A
3DM: Version 2
Details And Clarifications
The Adjustments
3DM: Version 3
Details And Clarifications
The Adjustments
3DM: Version 4
Why Alternating Sets Instead Of Supersets?
Details And Clarifications
► Maximum Muscle Hypertrophy
Welcome To Maximum Muscle Hypertrophy!
Maximum Muscle Hypertrophy: The Split
Maximum Muscle Hypertrophy: The Workouts
Maximum Muscle Hypertrophy: Version 1
Details And Clarifications: Push
Details And Clarifications: Pull+Legs
Maximum Muscle Hypertrophy: Version 1A
Details And Clarifications
The Adjustments
Maximum Muscle Hypertrophy: Version 2
Details And Clarifications
Push
The Adjustments
Maximum Muscle Hypertrophy: Version 2A
Details And Clarifications
The Adjustments
► The 2-Day Workout Routine
But… What If You Can’t?
Should You Adjust Your Life To Fit Your Workouts?
However…
Adjust Your Workouts To Fit Your Life
Welcome To The 2-Day Workout Routine!
The 2-Day Workout Routine: The Split
The 2-Day Workout Routine: The Workouts
The 2-Day Workout Routine: Version 1
Details And Clarifications: Workout A
Details And Clarifications: Workout B
The 2-Day Workout Routine: Version 1A
Details And Clarifications
Workout A:
Workout B:
The 2-Day Workout Routine: Version 1B
Why Alternating Sets Instead Of Supersets?
Details And Clarifications
► The Fat Loss + Muscle Maintenance Solution
Why Aren’t We Trying To Build Muscle Instead Of Just Maintaining It?
So Then, How Do You Maintain Muscle While Losing Fat?
Here’s Why Everyone Else Screws It Up, And Why We Won’t
Welcome To The Fat Loss + Muscle Maintenance Solution
The Fat Loss + Muscle Maintenance Solution: The Split
The Fat Loss + Muscle Maintenance Solution: The Workouts
The Fat Loss + Muscle Maintenance Solution: Version 1
Details And Clarifications
The Adjustments
The Goal
► The Method Of Progression
The Most Important Workout Component Of All
The Progression Protocol
Method #1: Modified Straight Sets
Example Of How To Progress With Modified Straight Sets
Method #2: Reverse Pyramid Training
Example Of How To Progress With Reverse Pyramid Training
Method #3: Descending Ramp Training
Example Of How To Progress With Descending Ramp Training
“But Wait… What About The Rep Ranges?!?”
Which One Is Best? Method 1 vs Method 2 vs Method 3
► The Deload Protocol
The Protocol
Should Everyone Do This?
Diet
Additional Details
► Changing Your workout: Why, When and How To Do It
Beginner Recommendations
Intermediate and Advanced Recommendations
► the warm up set protocol
The Goals Of Warm Up Sets
The Proper Warm Up Sequence
Why Is This Warm Up Sequence So Ideal?
Is This The EXACT Way EVERYONE Should ALWAYS Warm Up?
Should I Warm Up Like This For EVERY Exercise?
An Example Of Which Weight Training Exercises To Warm Up For
► The FAQ: Frequently Asked Questions
I work out at home and don’t have access to anything but free weights. What should I do when one of the workouts calls for a machine-based exercise?
Why do you use the Romanian deadlift more often than the conventional deadlift?
Is it okay for me to use straps?
How much weight should I be lifting for each exercise?
What should I do if I reach a workout plateau, my strength gains stall and I am unable to progress?
Which of these workouts are for men and which are for women?
No, seriously. I’m a woman and there’s no way I can possibly use a workout routine that’s also made for a man. That’s just crazy talk!
I want to get toned. Why aren’t there any workouts for toning? Or sculpting? Or shaping?
I feel like I need to add more. I don’t feel like it’s enough. I feel like I should be doing more sets or exercises or advanced methods during these workouts. Should I?
► The End
Questions or Feedback?
I Want To Hear About Your Results!
The End