THE OOFA METHOD™ Chapter 1: INTRODUCTION Step 1: Eras of Bodybuilding Before we dive into the course, let's take a moment to explore the captivating history of bodybuilding. This comprehensive overview of all the different eras of the sport will allow you to get a grasp of what went wrong and why the modern fitness industry is so fundamentally broken. The Victorian Era (1850’s-1890’s) Dubbed the Victorian Strongman Era, these trailblazers of bodybuilding didn't place much emphasis on muscular form and aesthetics. Their primary focus lay in sheer strength and physical might. They honed their power through rigorous training methods and an unwavering determination to lift heavy objects. This period derived its name from Queen Victoria, as it coincided with her reign. It also marked a time of enlightenment and progress, with the rise of scientific advancements and discoveries in the realm of health and fitness. As the world became increasingly industrialized and the division of labor became customary, people found themselves with more leisure time. Some individuals chose to dedicate this time to working out and enhancing their overall well-being. Compared to today, the availability of training equipment was limited. However, Victorian Strongmen maximized the potential of dumbbells, barbells, and containers filled with sand and rocks (precursors to kettlebells). Prominent figures in Victorian Era strongman and bodybuilding circles include Ludwig Durlacher (also known as Louis Attila) and Louis Uni (renowned as Apollon the Mighty). The Bronze Era (1900’s-1940’s) In the early days of the 20th century, when strength was valued over symmetry, the Bronze Era of bodybuilding unfolded. This era, also known as the Physical Culture Era, spanned from 1900 to the 1940s and laid the foundational groundwork for the discipline of bodybuilding. It was during this time that the initial seeds of interest in physical culture, strength, and muscle aesthetics began to germinate, gradually shaping the future trajectory of the sport. The Bronze Era of bodybuilding was marked by its novelty, in which public displays of strength were deemed more spectacle than sport. It was a time of burgeoning interest in the human physique and physical prowess, with individuals like Eugene Sandow and Bernarr Macfadden being the luminaries who propelled the movement forward. Eugene Sandow, often referred to as the "Father of Modern Bodybuilding," was instrumental in popularizing the concept of bodybuilding. A man of German descent, Sandow moved to England where he began to shape the landscape of physical culture. He possessed a remarkable physique and was well-renowned for his displays of strength. More importantly, Sandow placed emphasis not merely on strength but on the aesthetic qualities of the muscular form, marking a critical paradigm shift in the field of physical culture. His well-proportioned, symmetrical physique came to be recognized as the Grecian ideal. In 1901, Sandow organized "The Great Competition," regarded as the first major bodybuilding competition. This event saw the gathering of many muscular men to display their physical form for public scrutiny. Although rudimentary compared to today's bodybuilding events, it marked the first instance where emphasis was placed on muscle display, definition, and symmetry over strength performance. Sandow's innovative approach to physical culture created the blueprint for the sport of bodybuilding as we know it today. Parallel to Sandow, Bernarr Macfadden emerged in America as a staunch advocate of physical culture. Often referred to as the "Father of Physical Culture," Macfadden propagated the notion of weight training and regular exercise as a part of a healthy lifestyle. His "Physical Culture" magazine, which began publication in 1899, was a prominent medium through which the concepts of fitness and bodybuilding were disseminated to the public. Macfadden also established several healthatoriums across America, some of the first dedicated fitness facilities. While the Bronze Era was still far from the formalized sport of bodybuilding that we are familiar with today, its impact on the fitness landscape was profound. The era witnessed the first shift from strength performances to physique displays. It birthed the concept of bodybuilding competitions and brought the practice of weight training to the forefront. Sandow's and Macfadden's initiatives took the first significant strides in emphasizing aesthetic bodybuilding, paving the way for the physical culture movement to expand and evolve. In terms of training and nutrition, the Bronze Era was still relatively rudimentary. The concept of a structured diet for enhancing muscle growth and definition was in its infancy. The training methodologies revolved more around feats of strength than on muscle development and sculpting. However, the underlying concepts of regular exercise and proper nutrition for overall health were well established and contributed to the development of training protocols in the later eras. In essence, the Bronze Era of bodybuilding was a pivotal period that gave rise to the modern sport of bodybuilding. The ideologies and practices of Sandow and Macfadden brought physical culture into public consciousness, setting the stage for the evolution of bodybuilding in the Silver Era and beyond. Thus, while it may not have the sophisticated training regimens and dietary protocols of today, the Bronze Era made significant contributions to the world of fitness and bodybuilding, for which it should be celebrated. The Silver Era (1940s-1960s) From the 1940s to the 1960s, the world of bodybuilding underwent substantial changes, marking the dawn of the Silver Era. During this epoch, the field transitioned from being perceived as a spectacle of strength to a recognized sport, contributing significantly to the mainstreaming of bodybuilding. This era was hallmarked by the emergence of structured competitions, refined training protocols, and an increased focus on physique aesthetics over mere strength, setting the stage for the subsequent Golden Era. During the Silver Era, bodybuilding grew increasingly popular, transcending the boundaries of being a niche interest and capturing the mainstream's attention. With the increase in popularity came the need for more structured competitions. The Silver Era saw the establishment of the first organized bodybuilding competitions, providing athletes with an official platform to showcase their physiques. Competitions such as the NABBA (National Amateur Bodybuilders Association) Mr. Universe were launched in the late 1940s, setting a global stage for bodybuilders to compete. Central figures who defined the Silver Era include Steve Reeves, Reg Park, and Bill Pearl. Each contributed significantly to the development of bodybuilding during this time, fostering its growth and recognition. Reeves, in particular, was iconic in making bodybuilding a popular sport and lifestyle, becoming the archetype of the ideal physique for many men of that era. Steve Reeves, known for his aesthetic physique, broad shoulders, and tiny waist, was one of the most influential bodybuilders of the Silver Era. He won the 1947 NABBA Mr. Universe competition, solidifying his place in bodybuilding history. Notably, Reeves made a successful crossover into mainstream cinema, appearing in a series of successful films like "Hercules" and "Hercules Unchained". His success in Hollywood enhanced the visibility of bodybuilding, bringing the sport into mainstream consciousness. Reg Park, another noteworthy figure, was also a NABBA Mr. Universe winner and acted in several films. He was admired for his symmetrical, muscular physique and balanced proportions. More importantly, Park influenced a young Arnold Schwarzenegger, who would go on to become one of the most famous bodybuilders in history. Similarly, Bill Pearl, a multiple-time Mr. Universe winner, was a dominant force during the Silver Era. Known for his impressive muscularity and attention to detail, Pearl was celebrated for his training methodology, which placed great emphasis on discipline, consistency, and hard work. The Silver Era saw a significant shift in training focus. Bodybuilders started to emphasize muscular symmetry and overall body proportion over sheer mass. This shift marked the beginning of what is known today as bodybuilding training, focusing on specific muscle groups to develop a balanced and aesthetically pleasing physique. The training protocols also began to incorporate a greater understanding of human anatomy, leading to the development of exercises targeted at specific muscle groups. Nutrition also began to be recognized as a critical component of bodybuilding. Athletes started to understand the importance of protein in muscle development, leading to changes in diet to support their intense training regimens. The concept of nutrient timing started to emerge, with bodybuilders eating specific macronutrients at certain times to optimize muscle recovery and growth. While the Silver Era still held on to some remnants of the strength-over-aesthetics mindset of the Bronze Era, it was a transformative period in bodybuilding history. It established the importance of aesthetic balance in bodybuilding, created the platform for formal competition, and recognized the critical role of nutrition. The Silver Era built on the foundations of the Bronze Era, refining the sport of bodybuilding, and setting the stage for the aesthetic perfection of the Golden Era that was to follow. It is during this era that bodybuilding began to crystallize as a serious pursuit, earning the respect it had sought since the days of Sandow and Macfadden. The Silver Era, thus, was a watershed moment that allowed bodybuilding to carve out its unique niche in the realm of sports. The Golden Era (1970’s-1980’s) The period spanning the 1970s through the 1980s, known as the Golden Era of Bodybuilding, marked a significant transformation in the sport. It was a time when bodybuilding reached unprecedented heights, characterized by enhanced training protocols, deeper understanding of nutrition, and the emergence of some of the most iconic figures in bodybuilding history. The Golden Era was a period of revolution, shaping the future of bodybuilding and setting the standards for physique aesthetics. It was during this era that bodybuilding transitioned from being a niche activity into a popular mainstream sport, credited largely to increased media exposure and the rise of charismatic bodybuilding personalities. Such personalities included Arnold Schwarzenegger, the charismatic seven-time Mr. Olympia and Hollywood star; Franco Columbu, a two-time Mr. Olympia known for his strength and proportionality; Mike Mentzer, who propagated the High-Intensity Training (HIT) method; Sergio Oliva, “The Myth” renowned for his stunning V-taper; Lou Ferrigno, the deaf athlete turned television's "The Incredible Hulk"; Tom Platz, referred to as the "Quad Father" for his extraordinary leg development; Lee Haney, the eight-time Mr. Olympia winner who balanced mass with aesthetics; and Frank Zane, the three-time Mr. Olympia known as "The Chemist" for his cerebral approach to training and nutrition. These individuals not only redefined the physical standards of the sport but also contributed significantly to its popularity and acceptance. However, it was not only the individuals that defined the era but the collective shift in the bodybuilding culture. The Golden Era heralded significant evolution in training methods, moving away from the earlier focus on simple strength development to more complex training protocols aimed at achieving balanced, aesthetic physiques. There was an increasing emphasis on the mind-muscle connection, muscle isolation, and varying training volumes and intensities. These sophisticated training methods contributed to the bodybuilders' ability to sculpt their bodies with greater precision, promoting overall symmetry and proportionality. The era was also marked by a better understanding of the role of nutrition in bodybuilding. Athletes recognized that their dietary habits significantly impacted their performance and muscle growth. This recognition led to more specific dietary plans and increased use of supplements such as protein powders and vitamins. Concepts like macronutrient timing began to emerge, where bodybuilders would consume specific nutrients at particular times to optimize muscle recovery and growth. One of the most significant contributions of the Golden Era was the shift in societal perceptions of bodybuilding. The era's icons, with their impressive physiques and charisma, became ambassadors for the sport, making bodybuilding more accessible and appealing to the broader public. The influence of these bodybuilders transcended the gym, entering mainstream media and popular culture through films and television shows. Bodybuilding competitions, particularly the Mr. Olympia, gained considerable prestige and popularity during the Golden Era. These competitions offered a global stage for athletes to showcase their physiques and brought the bodybuilding community together. Such events played a crucial role in pushing the sport's boundaries, encouraging athletes to constantly strive for improvement. The Golden Era set the precedent for what bodybuilding is today. It popularized the idea of the bodybuilder as both an athlete and an artist, capable of extraordinary physical feats while also creating a visually stunning physique. The era emphasized the importance of aesthetic balance, symmetry, and overall proportionality in bodybuilding, ideals that continue to define the sport today. In conclusion, the Golden Era of Bodybuilding was more than just a time period; it was a movement that profoundly impacted the future of the sport. It was an era of progress, marked by significant advancements in training methodologies, nutritional understanding, and the acceptance of bodybuilding in mainstream culture. Through its charismatic personalities, innovative approaches, and growing popularity, the Golden Era of Bodybuilding will forever remain a celebrated chapter in the history of the sport. It stands testament to the enduring spirit of bodybuilding, a time when aesthetics, innovation, and mainstream acceptance coalesced to transform the sport forever. The Mass Monster Era (1990’s-2000’s) In stark contrast to the Golden Era, the 1990s ushered in the Mass Monster Era of bodybuilding, a period characterized by an intense pursuit of sheer size and muscularity. While the Golden Era was defined by balance, symmetry, and aesthetics, the Mass Monster Era was dominated by the pursuit of mass, where larger, denser, and more muscular physiques became the new standard. This shift in physique standards was met with mixed reactions within the bodybuilding community and beyond. While some admired the extraordinary muscular development that characterized the Mass Monster Era, others felt it strayed from the aesthetic ideals set during the Golden Era. The emphasis on sheer size often seemed to overshadow the importance of proportionality and symmetry, prompting critics to lament the loss of the 'classical' bodybuilding physique. Key figures of the Mass Monster Era include Dorian Yates, Ronnie Coleman, and Jay Cutler, among others. These bodybuilders represented a new breed of athlete, boasting much larger and denser musculature than their Golden Era predecessors. Dorian Yates, a six-time Mr. Olympia winner, is often credited as the progenitor of the Mass Monster Era. Known for his intense training style, coined "Blood and Guts," and his exceptionally dense and grainy musculature, Yates set new standards for size during his reign. Ronnie Coleman, an eight-time Mr. Olympia winner, took the quest for size even further. Arguably the most massive bodybuilder of his time, Coleman combined incredible mass with impressive conditioning, pushing the limits of muscular development. Jay Cutler, a four-time Mr. Olympia winner, continued the Mass Monster trend. Known for his voluminous and balanced physique, Cutler's size did not compromise his overall symmetry, offering a somewhat balanced blend between the new era's size and the older era's aesthetics. One controversial aspect of the Mass Monster Era was the prevalent use of performance-enhancing drugs (PEDs). While PEDs had always been a part of bodybuilding, their usage became more pronounced during this era. Advances in PEDs, coupled with a greater understanding of their effects, meant that bodybuilders could achieve previously unimaginable size and muscularity. This extensive use of PEDs was, and continues to be, a point of criticism for the sport. While they facilitated the extreme muscular development characteristic of the era, they also posed potential health risks to the athletes. Critics argue that the focus on size and the associated increase in PEDs use sent a harmful message, particularly to young, impressionable athletes entering the sport. Training during this era also evolved, with high-volume routines becoming popular as bodybuilders sought to stimulate maximum muscle growth. Nutritional strategies became more refined, focusing on providing the necessary fuel to support extreme training regimes and rapid muscle development. Despite the criticisms, the Mass Monster Era contributed to the sport's progression, pushing the boundaries of human muscular development and showcasing the incredible transformations possible through bodybuilding. Although the physiques of the era were far removed from the aesthetic ideals of the Golden Era, they demonstrated the sport's diversity, providing another perspective on the ideal bodybuilding physique. However, it's worth noting that the shift towards mass did not resonate with all bodybuilding fans and athletes. Many pined for the balance, symmetry, and classical aesthetics of the Golden Era, leading to a somewhat divided bodybuilding community. The stark contrast between the two eras serves as a reminder of the sport's evolution and the diverse interpretations of the ideal bodybuilding physique. The Mass Monster Era was a time of change, characterized by unprecedented levels of muscular development and a shift in the sport's aesthetic ideals. While it showcased the extremes of bodybuilding and redefined the limits of muscular growth, it was also a period of controversy, with its emphasis on mass and extensive use of PEDs drawing criticism. As such, the Mass Monster Era represents a fascinating, albeit contentious, chapter in the history of bodybuilding. Its influence continues to shape the sport, serving as a powerful reminder of bodybuilding's ongoing evolution. The Modern Era (2000’s-Present) Unlike the harmonious aesthetics of the Golden Era or the colossal muscularity of the Mass Monster Era, the Modern Era is a period of varied physiques, sophisticated training approaches, and an unsettling decline in aesthetic standards that leaves many aficionados disillusioned. Several prominent figures, such as Phil Heath, Kai Greene, and Mamdouh Elssbiay, colloquially known as Big Ramy, dominate this era. Each has built upon the Mass Monster Era's legacy, continuing the pursuit of size and mass. Despite their monumental achievements and unique stylistic interpretations, the Modern Era is not without its considerable criticisms, particularly when we scrutinize the aesthetic quality of the competitors. A stark contrast is apparent when comparing the Modern Era to the balanced symmetry, proportionality, and conditioning that were the hallmarks of the Golden Era. Even the Mass Monster Era, with its unyielding emphasis on size, managed to retain a semblance of aesthetic balance. Bodybuilders like Dorian Yates and Ronnie Coleman, though massively muscular, still presented conditioned and proportional physiques onstage. Regrettably, in the Modern Era, this crucial balance appears to have been lost. A relentless pursuit of size, sometimes at the expense of shape and symmetry, has led to the development of disproportionately muscular, yet aesthetically displeasing, physiques. Among the most glaring issues is the increasing prevalence of the distended abdomen, disparagingly referred to as the 'bubble gut.' This abnormal expansion of the midsection, even on lean and muscular athletes, has raised eyebrows and drawn the ire of critics worldwide. It's as if the sport has strayed from its roots, forgetting that bodybuilding, at its core, is about creating a beautifully balanced, muscular physique, not just an assemblage of oversized muscle groups. To many fans and insiders, the bubble gut phenomenon symbolizes an alarming departure from aesthetic ideals. It's seen as a direct consequence of an unbridled pursuit of size, overshadowing the symmetry and balance that were once revered in the sport. This unfortunate trend has, in turn, ignited intense debates about the direction of the sport, casting a long shadow over the impressive advancements made during the Modern Era. However, it's essential to recognize that the Modern Era has also ushered in significant progress. Innovations in training methods, dietary protocols, and supplementation strategies have enabled bodybuilders to push human physique development to its limits. The emergence of new divisions like Men's Physique and Classic Physique has provided platforms for those seeking to compete with a more aesthetic focus, a testament to the sport's adaptability and evolution. While the Modern Era of bodybuilding has seen unprecedented progress and diversification, the pursuit of size at the expense of aesthetic standards has drawn sharp criticism. The proliferation of distended abdomens and the seeming dismissal of proportionality have led many to question whether the era signifies advancement or regression. It's a contentious chapter in bodybuilding's rich history, prompting the community to rethink the essence of the sport and the definition of the 'perfect' physique.

THE OOFA METHOD™ Chapter 3: BEGINNER BASICS Step 1: Get Acclimated Dream more than others think practical. Expect more than others think possible.” - Frank Zane How The Muscle Works Before delving into the calisthenics routine, it's important to understand the basics of muscle growth and why certain forms of exercise are more effective than others. Muscle growth is a response to a specific stress stimulus, which must be tailored to stimulate muscular hypertrophy effectively. Hypertrophy is, in basic terms, an adaptive response by the body to a stress stimulus that results in an increase in muscle mass. Resistance training, either through bodyweight exercises or weight training, is the only way to provide this stimulus. The human body is designed to survive and adapt to harsh conditions. Building muscle is an extremely costly process, so the body will only invest in building muscle if the stress is significant enough and it has sufficient resources to do so. This is where the gym, weight training, and diet come into play. Consider the process similar to that of getting a tan. When exposed to the sun, your body reacts to the stimulus and darkens your skin to protect against that threat. If you want to darken your skin further, you will need to expose your skin to more sunlight for longer. Similarly, to build more muscle, you need to subject your body to progressively greater stress over time. Once you've achieved this, your body will respond by building muscle while you sleep. If you are not sleeping enough, your body simply does not have the time to repair the damaged muscle fibers and build more muscle on top of that. Your body utilizes the resources provided throughout the day, food, to fuel new muscle growth. To optimize your performance in the gym and muscle growth, it is essential to maintain a balanced diet by consuming sufficient protein, carbohydrates, and fats. Adequate hydration is another extremely important factor for your performance while training and building muscle. Just under a gallon of water a day is sufficient for most people, but if you are training intensely you will most likely require closer to a gallon. You want to be drinking around 2/3 of your body weight (lbs) in fluid ounces. Most Americans are chronically dehydrated. If you're overweight or obese, there is a lot of flexibility when it comes to diet, as you can build muscle and lose weight simultaneously. If you are not overweight then you will need to be in a slight caloric surplus of 100-200 calories for your body to feel safe expending resources on muscle growth. Do not put on more than 0.5lbs of body weight a week, as more likely than not, the extra weight will just be body fat. Importance of Rest To achieve muscle growth, you must allow your body to respond to the stress you've provided. This is why sleep and general rest is equally important as the exercise itself. Mike Mentzer, a renowned bodybuilder and winner of the Mr. Universe contest in 1978, emphasized the significance of adequate rest time and sleep for optimal muscle growth and overall fitness. ”It is the body itself that produces growth, of course, but it only does so during a sufficient rest period.” - Mike Mentzer Intense workouts, particularly those focused on heavy weights and high-intensity training, create micro-tears in the muscle fibers. These tears need time to repair and rebuild, and rest is essential for this process. Mentzer often referred to this as the "Growth Stimulus Adaptation" phase, where the body adapts to the stress imposed during exercise and becomes stronger. During rest and sleep, the body releases essential hormones involved in muscle growth and repair, such as growth hormone and testosterone. These hormones promote protein synthesis, which is vital for muscle recovery and growth. Intense workouts also tax the central nervous system (CNS). The CNS controls muscle contractions and overall movement, and it requires sufficient rest to recuperate from the demands placed on it during exercise. Overtraining, which is the result of insufficient rest, sleep, and recovery, can lead to CNS fatigue and diminished performance in the gym. Lack of rest and adequate sleep can increase the risk of injuries. When the body is fatigued, coordination, balance, and reaction times can be compromised, making Injuries more likely to occur. Additionally, inadequate rest can lead to muscular imbalances and compromised form during exercises, increasing the likelihood of strains, sprains, or other injuries. Intense training can be mentally and emotionally draining, and adequate rest allows for relaxation and replenishment of mental resources. A refreshed mind and positive emotional state contribute to a focused and motivated mindset, enhancing the overall training experience and results. In summary, rest and sleep are key components of an effective training program. Adequate rest allows for muscle repair, hormonal balance, CNS recovery, injury prevention, and mental and emotional restoration. By incorporating sufficient rest and prioritizing quality sleep, you can optimize your training efforts and achieve your fitness goals more efficiently. Breathing Techniques: Proper breathing techniques play a crucial role in any form of exercise as they help optimize performance and endurance. The most important strategy is to maintain a natural breathing rhythm. Avoid holding your breath or forcing your breath in an unnatural way. When you exert maximum force during a lift or movement, exhale. This helps activate the core muscles, stabilize the body, and enhance power output. For example, during a Push-Up, exhale as you push your body away from the floor. The eccentric phase refers to the portion of the movement where you are returning to the starting position or lowering the weight. Inhale during this phase to replenish oxygen and prepare for the next repetition. For example, during a Squat, inhale as you lower your body down. The Valsalva maneuver involves taking a deep breath, holding it, and creating abdominal pressure by contracting the core muscles while lifting heavy weights. This technique helps provide additional stability to the spine and can be particularly beneficial during heavy squats, deadlifts, or overhead presses. Take your time to inhale and exhale fully. Avoid shallow breathing or quick, shallow breaths, as they may limit oxygen intake and destabilize your body. If you feel out of breath, anxious, and/or need to slow your heart rate, follow this breathing technique: 1. Deeply inhale through your nose for 7 seconds 2. Hold your breath in at the top for 7 seconds 3. Slowly exhale through your mouth for 7 seconds 4. Hold your breath out at the bottom for 7 seconds 5. Repeat until your heart rate has slowed down Nutrition: Many beginners ignore the fact that the results from weightlifting without proper nutrition will be severely diminished. This is why bodybuilding typically consists of two phases: bulking and cutting. The bulking phase involves consuming more calories and lifting heavy weights to build muscle. The cutting phase focuses on consuming fewer calories and losing fat while maintaining muscle mass. The first decision you need to make is whether you need to be bulking (gaining weight) or cutting (losing weight). During competitions, the bodybuilders of the Golden Era had body fat percentages of approximately 6-7%, but this is unsustainable and not a healthy long-term state to live in. We recommend you stay within the 10-15% body fat range. If you are closer to 10% body fat, you want to bulk. If you are closer to 15% body fat, you want to cut. You will perpetually live your life bouncing between these two states, allowing you to build muscle year-round. Do not allow yourself to go over 15% body fat while on a bulk or 10% body fat while on a cut. Over time, you will slowly gain muscle mass while staying within the 10-15% body fat range. Once you’ve figured out if you need to bulk or cut, you must calculate your estimated caloric maintenance number. This may sound complex to beginners, but it is incredibly easy and essential. Simply visit Mayo Clinic’s free online Calorie Calculator: www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calorie-calculator/itt-20402304 To test if this is accurate we recommend you eat at your caloric maintenance number for a two-week period. Weighing yourself first thing every Sunday morning. If your weight stays the same or only changes by 0.3 lbs that is close enough to your caloric maintenance. If your weight changes more than 0.3lbs you will need to follow these steps to find out what your real caloric maintenance number is: 1. Weigh yourself on Sunday morning. 2. Eat at that caloric number for a week. 3. Weigh yourself again on the following Sunday morning. 4. If you gained weight, decrease the calories by 100. 5. If you lost weight, increase the calories by 100. 6. Repeat this process until you maintain the same weight for a week. 7. This weight-maintenance level is your true caloric maintenance number. Try Our Caloric Maintenance Calculator For bulking, consume an additional 100-200 calories on top of your daily caloric maintenance number. Try not to gain more than 0.5 lbs a week. If your weight gain begins to slow, try increasing your caloric intake by another 100 for the next week. For cutting, consume 100-200 calories less than your daily caloric maintenance number. Try not to lose more than 0.5 lbs a week. If your weight loss begins to slow, try decreasing your caloric intake by another 100 for the next week. With these basics out of the way, we can now move on to the routine itself.

THE OOFA METHOD™ Chapter 4: ULTIMATE NUTRITION GUIDE Step 1: Bulking or Cutting? "I think the first and most important thing is that you've got to have a goal and a vision." - Arnold Schwarzenegger Too Skinny or Too Fat? The first decision you need to make is whether you need to be bulking (gaining weight) or cutting (losing weight). During competitions, the bodybuilders of the Golden Era had body fat percentages of approximately 6-7%, but this is unsustainable and not a healthy long-term state to live in. We recommend you stay within the 10-15% body fat range. If you are closer to 10% body fat, you want to be bulking. If you are closer to 15% body fat, you want to be cutting. You will perpetually live your life bouncing between these two states. Over time you will be slowly gaining muscle mass. Here are some reference images to help you gauge your body fat percentage: Caloric Intake As discussed previously, caloric intake is the number one most important factor when attempting to gain or lose weight. The first thing you need to do is calculate your estimated caloric maintenance number. This may sound complex to beginners, but it’s not too hard. Simply visit Mayo Clinic’s free online Calorie Calculator: www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calorie-calculator/itt-20402304 To test if this is accurate we recommend you eat at your caloric maintenance number for a two-week period. Weighing yourself first thing every Sunday morning. If your weight stays the same or only changes by 0.2 lbs that is close enough to your caloric maintenance. If your weight changes more than 0.3lbs you will need to follow these steps to find out what your real caloric maintenance number is: Weigh yourself on Sunday morning. Eat at that caloric number for a week. Weigh yourself again on the following Sunday morning. If you gained weight, decrease the calories by 100. If you lost weight, increase the calories by 100. Repeat this process until you maintain the same weight for a week. This weight-maintenance level is your true caloric maintenance number. Try Our Caloric Maintenance Calculator The Rundown For bulking, consume 100-200 calories more on top of your daily caloric maintenance number. Try not to gain more than 0.5 lbs a week. If your weight gain begins to slow, try increasing your caloric intake by another 100 for the next week. For cutting, consume 100-200 calories less than your daily caloric maintenance number. Try not to lose more than 0.5 lbs a week. If your weight loss begins to slow, try decreasing your caloric intake by another 100 for the next week. 6 fundamentals if you are overweight: Eat in a caloric deficit to lose weight. Miss-calculating your caloric intake, even by a little bit, will prevent you from reaching your weight loss goals in the long run. The weekends count. If you eat carelessly on the weekends, you will undo all your hard work from earlier in the week. Eat low-calorie, high-volume foods and drink a lot of water. Don’t go grocery shopping while you’re hungry, you might bring back some snacks you’ll regret. Planning! Plan out your meals if you want to have a treat later in the day. You can save calories for dinner, for example. This allows you to still eat some of your favorite foods while on a diet. 6 fundamentals if you are underweight: Eat in a caloric surplus to gain weight. Miss-calculating your caloric intake, even by a little bit, will prevent you from reaching your weight gain goals in the long run. Eat high-calorie, low-volume foods. Drinking calories is easier than eating them.. Go grocery shopping to find delicious snacks you can eat throughout the day. Planning! Plan out your meals so you can be sure you’re consuming enough calories in your day. It’s best to start eating early in the morning and all the way until before bed. Overview of Body Type Classifications: In the world of human categorizations, we find a classification system known as somatotypes that aims to categorize body types. Psychologist William Sheldon introduced these somatotypes in the 1940s as a means to classify personality types. While the personality aspect has been discredited, Sheldon's somatotype classification system has found some usefulness in understanding physiological parameters, especially when considering the influence of genetics on the ability to develop lean body mass. While there exists a spectrum of body type diversity, not all individuals neatly fit into these three sub-types. Most people exhibit traits that represent a combination of at least two somatotypes, although some individuals align more closely with a specific category. Body Type Classifications: ECTOMORPH - Needs to bulk: Ectomorphs are characterized by their long limbs, thinner bones, smaller shoulders, and a tendency to have difficulty gaining both fat and muscle mass. Typically, these individuals boast a higher metabolic rate than their counterparts, making it more challenging for them to achieve the necessary caloric surplus for muscle bulking. MESOMORPH - Start the OOFA Bulk-Cut Cycle: Mesomorphs exhibit a relatively square build with broad shoulders and a narrow waist. They tend to maintain a healthy weight without being overweight or underweight. This body type has predictable weight gain and loss patterns, making muscle development more predictable. Mesomorphs are highly favored in the world of bodybuilding. ENDOMORPH - Needs to cut: Endomorphs are often described as stocky individuals. They tend to have larger muscles and bones, accompanied by a bit of extra fat. This somatotype is often associated with great strength due to their substantial bone and muscle size. Many powerlifters fall into this category. Endomorphs tend to gain both muscle and fat easily but struggle to lose weight, possibly due to a slower-than-average metabolic rate. Recognizing which body type you are helps steer you in the right direction of becoming an athlete. There are many aspects of our bodies that we cannot change, so make the most out of what mommy and daddy gave you. The Science Behind Muscle Growth: Significant muscle gain in individuals, regardless of somatotype, requires a combination of resistance training programs that provide a high stimulus for muscle hypertrophy and a caloric surplus. Physiologically, when resistance training is performed and muscle tissues experience stress and damage, it triggers the activation of muscle-repairing cells, leading to an increase in muscle fiber size. This is what allows your muscles to grow and appear larger. Although all human muscle tissue responds and grows through the same process, factors such as genetic predisposition, age, gender, fiber type distribution, and other variables can influence the extent of muscle hypertrophy.

THE OOFA METHOD™ Chapter 5: ULTIMATE MINDSET GUIDE Step 1: OOFA Morning Routine In this OOFA Morning Routine, we provide you with the ideal way to jumpstart your day and set you up for success. Feel free to adjust specific aspects to best mold your personal life. “It is only within the context of having properly developed your mind that you will be able to truly enjoy the achievement of your material values, including that of a more muscular body.” - Mike Mentzer 1. Wakey Wakey Immediately after waking up, go to the sink and splash your face with cold water. This helps transition your body and mind into attack mode. You’re now ready to conquer the day. 2. Meditate Now you must gather your mind and soul through meditation. Find a place to sit, and set a 5-minute timer on your phone. In order to effectively execute your training, nutrition, and recovery, you must fully immerse your mind into a calm, present state. It’s okay if you cannot clear your headspace or don’t feel like you’re meditating properly. This is all part of the process. Your mind is not used to being present. It is used to being constantly stimulated by social media and lost in ‘what ifs’. Because of this, when you first try to take control, you will not be able to. You will sit and your thoughts will wander. You will lose track of your breath. All of this is okay, all that matters is when you realize that your mind has drifted, that you immediately bring it back. The process of meditation is the continuous process of repeatedly recentering yourself, time after time. Once the alarm goes off, you are finished meditating for the day. 3. Be Grateful After meditation, grab a notebook or piece of paper, and write 5 things you are grateful for. This will help begin your day with a positive mindset. Once you’ve finished, write a short paragraph describing what is on your mind and what you would like to accomplish today. Finally, if you’d like, start a dream journal where you recall your dreams from the night before. If you cannot remember any, simply write “I cannot remember my dreams from last night, but I will tomorrow”. Doing this overtime will increase your ability to consistently remember your dreams, giving you a reason to be excited for bedtime–the time to delve into the dream world. 4. Stretch Once you’ve finished journaling, begin your OOFA Morning Stretching Routine (seen below). Stretching improves your flexibility, ensuring that you have the mobility and range of motion to perform every exercise safely. It also acts as a preventative measure against injuries in the gym. If there is one portion of the morning routine that is absolutely essential to complete, stretching would be it. OOFA Stretching Routine: Take a deep breath, and while you’re exhaling is when you should be performing the stretch. 5 deep inhales and exhales per stretch. Stretching reduces risk of injury, improves recovery time, reduces joint pain, improves mind-muscle connection, improves performance in the gym, helps you feel more loose, improves your posture, and calms your mind. So what’s stopping you? Start stretching! Calf Stretch: What it targets: Calves How to perform: Stand facing a wall or a sturdy object that you can hold onto for balance. Place your hands on the wall at shoulder height or grasp the object with both hands. Take a step back with one foot, keeping it flat on the ground. The other foot should be positioned slightly forward with the heel planted firmly on the floor. Keep your back straight and engage your core for stability. Slowly lean forward, bending your front knee while keeping the back leg straight. You should feel a gentle stretch in the calf muscle of the back leg. Take 5 deep breaths, focusing on deepening the stretch on each exhale. Avoid bouncing or jerking movements, as this can strain the muscle. Repeat the stretch on the other leg by switching the positions of your feet. Aim to perform the stretch two to three times on each leg, gradually increasing the duration and intensity of the stretch as your flexibility improves. Hamstring Stretch: What it targets: Hamstring How to perform: Stand facing an elevated surface and place your heel on it, with your toes upward and your leg extended. Lean forward from the hips with a straight back until a stretch is felt along the back thigh. Take 5 deep breaths, focusing on deepening the stretch on each exhale. Repeat for the other leg. Quad Stretch: What it targets: Quadriceps How to perform: Stand upright, bend one knee, and hold your foot towards your glutes. Pull your foot towards your glutes, keeping your knees together and upright posture. Take 5 deep breaths, focusing on deepening the stretch on each exhale. Repeat the stretch for the opposite leg. Sitting Hip Mobility Stretch: What it targets: Hips How to perform: Sit on the floor with knees bent, feet towards hips, and soles flat on the floor. Let your knees fall out creating a diamond shape with your legs, allowing the bottom of your feet to touch. Place hands on your ankles for support. Press your elbows against the inside of your knees to stretch hips. Take 5 deep breaths, focusing on deepening the stretch on each exhale. Kneeling Hip Flexor Stretch: What it targets: Hip flexors How to perform: Kneel down on one knee with the other foot flat in front and the knee above the ankle. Lean forward keeping your back straight until you feel a stretch in the front of your hip. Take 5 deep breaths, focusing on deepening the stretch on each exhale. Repeat on the other side. Seal Abdominal Stretch: What it targets: Abdominals How to perform: Lie face down, lift your upper body off the ground with hands under your shoulders. Keep your legs together and your toes pointed. Take 5 deep breaths, focusing on deepening the stretch on each exhale. Doorway Lat Stretch: What it targets: Lats How to perform: Stand facing a doorway, grab the top of the door frame with your left arm and the side of the frame with your right. Lean forward into the left arm until a stretch is felt in your lats. Let your hips sink into the open doorway. Take 5 deep breaths, focusing on deepening the stretch on each exhale. Front Delt Stretch: What it targets: Front delts How to perform: Stand tall, extend your right arm straight, and pull it across your body with your left hand. Take 5 deep breaths, focusing on deepening the stretch on each exhale. Repeat the stretch for the other side. Rear Delt Stretch: What it targets: Rear delts How to perform: Stand upright, extend your right arm across the chest, and pull it closer using your left arm. Take 5 deep breaths, focusing on deepening the stretch on each exhale. Repeat with the left arm extended across the chest. Overhead Tricep Stretch: What it targets: Triceps How to perform: Stand or sit upright, raise the right arm overhead, and bend it at the elbow. Gently pull down your elbow with your left hand until a stretch is felt. Take 5 deep breaths, focusing on deepening the stretch on each exhale. Repeat with your left arm raised overhead. Trap Stretch: What it targets: Traps How to perform: Stand or sit upright, grab the back of your head and pull it towards your right shoulder. Take 5 deep breaths, focusing on deepening the stretch on each exhale. Repeat on the other side. Front Neck Stretch: What it targets: Front neck How to perform: Stand or sit upright, raise your chin to one side, use the same side hand to gently pull your head. Take 5 deep breaths, focusing on deepening the stretch on each exhale. Repeat the stretch on the other side. Bicep Stretch: What it targets: Biceps How to perform: Stand or kneel down with an elevated surface behind you. While looking away from it, grab the surface with your palms facing the floor. Take 5 deep breaths, focusing on deepening the stretch on each exhale. Pectoral Stretch: What it targets: Pectorals How to perform: Stand upright in an open doorway, and place your right forearm against the wall. Lean into the doorway to feel a stretch in the right chest and shoulder. Take 5 deep breaths, focusing on deepening the stretch on each exhale. Repeat on the opposite side. Front Forearm Stretch: What it targets: Forearm How to perform: Stand or sit comfortably, extend your right arm with your palm down and gently pull fingers back with your left hand. Take 5 deep breaths, focusing on deepening the stretch on each exhale. Repeat with the left arm extended in front. Rear Forearm Stretch: What it targets: Rear Forearm How to perform: Extend your right arm in front of your body, with your palm facing away from you. Pull your hand towards the body while keeping the arm extended. Hold for about 20-30 seconds, breathing deeply and relaxing. Repeat with the left arm extended in front. 5. Make Your Bed After stretching, you should make your bed. An organized space is an organized mind. With a nicely made bed, you’ll feel more accomplished, and anyone who sees your room will recognize you as an organized person. 6. Cold Shower A cold shower is incredibly uncomfortable, especially first thing in the morning. Getting into a habit of doing this every day will make you more comfortable doing uncomfortable things, such as dieting, training, and staying disciplined. On top of that, taking a cold shower prior to a workout boosts your natural production of testosterone. Make sure you are spending a minimum of 30 seconds under the coldest water you can get out of your shower. 7. Have a Bite Before heading to the gym, it’s best to eat a light snack. This gives you an energy boost and prevents you from feeling hungry and depleted while exercising. Foods with oats or grains are best as they are high glycemic index carbs which will give you lasting energy for your entire workout. 8. Head to the Gym When you enter the gym, make sure to thoroughly warm up your body with some light cardio and basic movement of the primary joints you will be using in your workout. Make sure you should practice pushing yourself to your limit. Train as if Arnold Schwarzenegger (or one of your idols) is watching you. Would he be impressed with how hard you pushed yourself? If the answer is no, then you did not train hard enough. 9. Take a Shower Once you’ve trained to your maximum limit, take a warm, thorough shower to cleanse yourself and prepare for the rest of your day. Optional: End this shower with a cold water rinse. 10. A Hearty Breakfast You’ve trained your mind, body, and soul. Now is the time to feed them with the final and most satisfying step of your morning routine: a hearty breakfast. Be sure you have a balanced meal with plenty of protein, carbohydrates, and fats. This ensures you obtain all nutrients necessary to promote healthy brain function and muscle growth. Following these steps daily will significantly improve your mental health, clarity of mind, and physical well-being. Discipline is difficult to accept, but the floodgates will now be opened. OOFA Morning Routine Recap: Wake up, and immediately splash your face with cold water. Meditate for 5 minutes. Write down 5 things you are grateful for and what you want to accomplish today. Stretch your entire body. Make your bed. Take a cold shower. Have a small pre-workout snack. Go to the gym, and train as if your idol is watching you perform. Take a shower. Have a hearty, balanced breakfast. Conquer the rest of your day.

THE OOFA METHOD™ Chapter 3: BEGINNER BASICS Step 2: Beginner Calisthenics Routine (Skip to Step 3 if you are able to perform 3 Pull-Ups, 5 Chin-Ups, 15 Push-Ups, 30 Squats, and 25 Sit-Ups) Now, let's move on to the calisthenics routine. The routine consists of Push-Ups, Decline Push-Ups, Pull-Ups, Chin-Ups, Squats, and Crunches/Sit-Ups. Mastering this routine involves being able to complete approximately 3 Pull-Ups, 5 Chin-Ups, 15 Push-Ups, 30 Squats, and 25 Sit-Ups. Once you achieve this level of proficiency, you can progress to our Beginner Weight Training Routine. Do not rush this step, as it is vital for ensuring that your body is ready for the rigorous training you will encounter in the gym. Our recommended routine to start off would be to train your entire body 4 times a week. Track Your CALISTHENICS Workouts Try our free Beginner Calisthenics Workout Tracker spreadsheet Key: AMRAP = As Many Reps as Possible Day 1: Push-Ups: 3 Sets x AMRAP (As Many Reps as Possible): What it works: Pectorals, Front Delts, Triceps How to perform: Assume a high plank position with your hands slightly wider than shoulder-width apart and your feet together. Lower your body towards the ground by bending your elbows, keeping your body straight and your core engaged. Make sure your elbows never flair out throughout the entire movement, keeping your upper arms at a 45 degree angle to your torso. Push back up to the starting position by extending your arms, focusing on using your chest and triceps to complete the movement Beginner tip: If you have a hard time performing a single Push-Up, you can start with your knees down. If that is still too difficult, you can start from the top position and lower yourself down to the ground slowly, only performing the negative portion of the movement until you build up the strength to perform the positive. Pull-Ups: 3 Sets X AMRAP: What it works: Lats, Traps, Biceps How to perform: Hang from a Pull-Up bar with an overhand grip, hands slightly wider than shoulder-width apart. Engage your back muscles by retracting your shoulder blades and initiating the pull, bringing your chest towards the bar until your chin clears the top. Lower yourself back down with control, fully extending your arms before beginning the next repetition. Beginner Tip: If you don't have a Pull-Up bar at home, there are various options available to you. Consider checking your local playground for a suitable bar. Alternatively, you can conveniently purchase a door Pull-Up bar from our online store. Doorway Pull-Up Bar Use a wide grip to target the lats, increasing your V-Taper. Most people starting off probably cannot perform a Pull-Up. If this is the case, you should start off with scapular retractions, where you grab the Pull-Up bar at shoulder-width, and then, without bending your elbows, retract your shoulder blades, and bring your shoulders down, away from your ears. This will strengthen your shoulder joints and back musculature. Once you can perform 10 scapular retractions in a row, then move onto the Negative Pull-Up. A Negative Pull-Up is performed by either jumping up or using a stool to get to the top position of a Pull-Up, where your chin is above the bar. You then lower yourself down slowly to the bottom. That is one rep. You should perform around 5-10 of these in place of the Pull-Ups until you are able to complete a full range of motion Pull-Up, where you start from the bottom, at a dead hang, then bring your chin above the bar, letting yourself down slowly. Once you can perform a Pull-Up, start your set with as many Pull-Ups as you can perform, then add 5-10 negatives on top of that. Squats: 3 Sets X AMRAP: What it works: Quads and Glutes How to perform: Stand with your feet shoulder-width apart, toes slightly turned out. Keeping a neutral spine, your chest up, and your core engaged, start by simultaneously bending your knees and hips, lowering your butt. Descend until your thighs are parallel to the ground, then push through your heels to return to the starting position. Squeeze your glutes at the top. Beginner tip: Keep your nose moving vertically, like you’re jumping in water, not diving. Never tilt or lean forward, as this shifts the focus off of your quads and onto your lower back. If you struggle to do this, try elevating your heels slightly. An easy way to do this is to put a weight under each heel. We recommend either going barefoot or with flat-soled shoes. Crunches: 3 Sets X AMRAP: What it works: Abs How to perform: Lie on your back with your knees bent and feet flat on the ground. Place your hands on the opposite shoulder with your elbows pointing forward. Engage your core muscles and lift your torso off the ground focusing on using your abdominal muscles to initiate the movement. Touch your elbows to your knees then lower back down with control, avoiding any jerking or pulling with your neck. Let yourself down as slowly as possible. Beginner tip: Wedging your feet under something can help significantly in maintaining proper form. Day 2: REST No weight training (light cardio optional) Day 3: Decline Push-Ups: 3 Sets X AMRAP: What it works: Upper Pectorals, Front Delts, Triceps How to perform: Assume a Push-Up position with your feet elevated on a stable surface, such as a bench or step, and your hands positioned slightly wider than shoulder-width apart on the floor. Maintain a straight line from your head to your heels, engage your core, and lower your body by bending your arms until your chest is just above the ground. Make sure your elbows never flair out throughout the entire movement, keeping your upper arms at a 45-degree angle to your torso. Push through your hands to extend your arms and return to the starting position, focusing on contracting your chest muscles throughout the movement. Beginner tip: Same as the Beginner Tip for Push-Ups. Chin-Ups: 3 Sets X AMRAP: What it works: Lats, Biceps How to perform: Start by gripping a pull-up bar with your palms facing towards you and hands at shoulder-width. Initiate the movement by engaging your back muscles and pulling your body upward until your chin clears the bar. Lower your body back down in a controlled manner, fully extending your arms before starting the next repetition. Beginner tip: Same as the Beginner Tip for Pull-Ups. Squats: 3 Sets X AMRAP: What it works: Quads and Glutes How to perform: Stand with your feet shoulder-width apart, toes slightly turned out. Keeping a neutral spine, your chest up, and your core engaged, start by simultaneously bending your knees and hips, lowering your butt. Descend until your thighs are parallel to the ground, then push through your heels to return to the starting position. Squeeze your glutes at the top. Beginner tip: Keep your nose moving vertically, like you’re jumping in water, not diving. Never tilt or lean forward, as this shifts the focus off of your quads and onto your lower back. If you struggle to do this, try elevating your heels slightly. An easy way to do this is to put a weight under each heel. We recommend either going barefoot or with flat-soled shoes. Crunches: 3 Sets X AMRAP: What it works: Abs How to perform: Lie on your back with your knees bent and feet flat on the ground. Place your hands on the opposite shoulder with your elbows pointing forward. Engage your core muscles and lift your torso off the ground focusing on using your abdominal muscles to initiate the movement. Touch your elbows to your knees then lower back down with control, avoiding any jerking or pulling with your neck. Let yourself down as slowly as possible. Beginner tip: Wedging your feet under something can help significantly in maintaining proper form. Day 4: REST Day 5: Incline Push-Ups: 3 Sets X AMRAP: What it works: Upper Pectorals, Front Delts, and Triceps How to perform: Assume a Push-Up position with your hands positioned slightly wider than shoulder-width apart on an elevated stable surface, such as a bench or step, and your feet on the ground. Maintain a straight line from your head to your heels, engage your core, and lower your body by bending your arms until your chest is just above the elevated surface. Make sure your elbows never flair out throughout the entire movement, keeping your upper arms at a 45-degree angle to your torso. Push through your hands to extend your arms and return to the starting position, focusing on contracting your chest muscles throughout the movement. Beginner tip: Same as the Beginner Tip for Push-Ups. Neutral Grip Pull-Ups: 3 Sets X AMRAP: What it works: Lats, Biceps How to perform: Start by gripping a pull-up bar with a neutral grip at or around shoulder width. Initiate the movement by engaging your back muscles and pulling your body upward until your chin clears the bar. Lower your body back down in a controlled manner, fully extending your arms before starting the next repetition. Beginner tip: Same as the Beginner Tip for Pull-Ups. Squats: 3 Sets X AMRAP: What it works: Quads and Glutes How to perform: Stand with your feet shoulder-width apart, toes slightly turned out. Keeping a neutral spine, your chest up, and your core engaged, start by simultaneously bending your knees and hips, lowering your butt. Descend until your thighs are parallel to the ground, then push through your heels to return to the starting position. Squeeze your glutes at the top. Beginner tip: Keep your nose moving vertically, like you’re jumping in water, not diving. Never tilt or lean forward, as this shifts the focus off of your quads and onto your lower back. If you struggle to do this, try elevating your heels slightly. An easy way to do this is to put a weight under each heel. We recommend either going barefoot or with flat-soled shoes. Crunches: 3 Sets X AMRAP: What it works: Abs How to perform: Lie on your back with your knees bent and feet flat on the ground. Place your hands on the opposite shoulder with your elbows pointing forward. Engage your core muscles and lift your torso off the ground focusing on using your abdominal muscles to initiate the movement. Touch your elbows to your knees then lower back down with control, avoiding any jerking or pulling with your neck. Let yourself down as slowly as possible. Beginner tip: Wedging your feet under something can help significantly in maintaining proper form. Day 6: REST No weight training (light cardio optional) Day 7: REST No weight training (light cardio optional) REPEAT This routine should be performed until you are able to perform 3 Pull-Ups, 5 Chin-Ups, 15 Push-Ups, 30 Squats, and 25 Sit-Ups. Once you’re fit enough to complete these exercises proficiently, you’re ready to get your ass into the gym.

THE OOFA METHOD™ Chapter 5: ULTIMATE MINDSET GUIDE Step 2: Secret to an Upwards Trajectory “Winners do what they fear.” - Franco Columbu Stay Positive Laws of behavioral science tell us that people need positive reinforcement to continue performing successfully. Hopefully, by surrounding yourself with well-intentioned and loving peers, you will never feel alone in your ascent toward greatness. In the hustle and bustle of our daily lives, it's easy to get caught up in the monotony and lose sight of what truly brings us joy and satisfaction. However, nurturing a hobby or finding a passion is more than just a leisurely pursuit—it is an essential ingredient for leading a fulfilling life. We will explore why this ideology is necessary to keep a positive trajectory in your day-to-day life. Find Your Purpose Having a purpose in life goes beyond work, money, family, and the gym. It brings personal fulfillment, motivation, and a sense of direction. Pursuing a passion or meaningful goal creates a deeper meaning, positively impacting our mental and emotional well-being. It allows us to make a lasting impact and leaves a meaningful legacy. A purpose-driven life fosters continuous learning, growth, and a sense of inner satisfaction. Embrace your passions and find something that excites you every day. “One cannot actualize his goals until he visualizes them clearly in the mind's eye” - Mike Mentzer Engaging in a hobby or pursuing a passion allows you to tap into your creativity and express yourself in unique ways. Waking up and being excited about something is what makes life exciting. Whether it's writing, painting, playing a musical instrument, cooking, biking, snowboarding, surfing, or even just going for nature walks. These activities provide a sense of fulfillment and accomplishment. So, take the time to explore your interests, discover what truly ignites your passion, and dedicate yourself to pursuing it. This may seem to have gotten deep. Afterall, you came here for fitness advice, not life advice. The truth is… It’s difficult to find time to workout when the rest of your life is a mess. Achieving any goal requires a significant amount of willpower. Especially your fitness goals. “Everyone has the ability to accomplish unique feats, everyone. You choose this. Become someone great in one other life. Forget about failing too many times. Who cares? Doesn't matter when you start or finish, just start, no deviations, no excuses.” - Tom Platz

THE OOFA METHOD™ Chapter 7: ADVANCED TRAINING Step 2: Listen to Your Elders There is an incredible wealth of wisdom to be gleaned from our revered elders. Sadly, in today's fitness realm, it has become customary to dismiss their counsel. You see, their training methodologies were not built on cold, clinical data. They were forged in the fiery crucible of firsthand experience. And that is precisely why we ought to take their words seriously and learn from them. We're not talking about some bloke in a sterile lab coat conducting studies that often contradict each other. No, my friend, we're talking about the legends—the true pioneers who created the most awe-inspiring physiques the world has ever seen. Many will blame the success of Arnold Schwarzenegger, Frank Zane, or any other Golden Era legend on their use of performance enhancing drugs (PEDs). Of course PEDs helped them. Most of them have admitted it. But there is more to their success than simply injecting themselves with needles. The Truth About Performance Enhancing Drugs (PEDs) The truly awe-inspiring aspect of Golden Era bodybuilding lies in the fact that these athletes sculpted Greek god-like bodies while using substantially fewer PEDs than are used in the bodybuilding world today. They only utilized such substances for a 8-12 weeks period prior to competitions, giving their bodies ample time for recovery throughout the remainder of the year. Meanwhile modern bodybuilders use PEDs year-round. The balanced approach from the Golden Era is likely the reason why many bodybuilders from that period remain vibrant and healthy in the present day. Contrastingly, contemporary bodybuilding seems riddled with tragic stories of Olympia athletes succumbing to drug-induced health complications, sometimes leading to death. These heart-wrenching tales are not confined to the professional sphere alone but are also becoming common among social media influencers engaged in bodybuilding. There is a concerning trend of athletes ignoring the wisdom of Golden Era legends, instead choosing to risk their health in pursuit of sheer mass. PED Usage Analysis In this analysis, we delve into the PED regimens of some Golden Era icons, providing insights into their strikingly impressive physiques. However, it is crucial to underscore that we do not endorse the use of any PEDs under any circumstance. Arnold Schwarzenegger has publicly disclosed that his PED regimen consisted of 100 mg of testosterone per week, complemented by 15 mg of Dianabol daily. Rumors also suggest that Schwarzenegger incorporated Nandrolone (DECA) and Premobolan in similar doses. Similarly, Tom Platz reportedly relied on a weekly dosage of 140 mg of Winstrol and 100 mg of DECA. Another titan from the Golden Era, Frank Zane, unveiled his steroid regimen through a poem. He confessed to using 15 mg of Dianabol daily and 100 mg of Premobolan a week during his competitive years. To the untrained eye, these figures may not provide much insight. But when compared to modern norms, the difference becomes starkly evident. For instance, the bodybuilding culture today suggests a beginner, even one not competing, to start with a dosage of 500 mg of testosterone per week. This amount is five times the dosage Arnold Schwarzenegger reportedly took while preparing for the prestigious Mr. Olympia competition. Current bodybuilding culture, with its relentless emphasis on mass, pushes athletes to exceed their body's tolerance, compelling them to consume multiple grams of PEDs weekly. The goal? To reach the size prerequisite to be considered competitive, a process they endure throughout the year. Comparing these current dosages with the Golden Era legends reveals a disparity of at least 10:1. There's a prevailing misconception that Golden Era athletes owed their size solely to PEDs, and that they could have attained the dimensions of contemporary bodybuilders with higher doses. This, however, is a fallacy. For instance, compare Ronnie Coleman, who competed at around 300 pounds, and Arnold Schwarzenegger who did so at 240 pounds. Despite a 60-pound muscle difference, Schwarzenegger's 57-inch chest measurement only falls an inch short of Coleman's 58-inch chest. Furthermore, both athletes boasted identical arm and calf measurements at 22 inches each. This juxtaposition poses an interesting question about the correlation between body weight and physique proportions. The point here is that as modern bodybuilders rely on grams of PEDs to achieve their massive physiques, the athletes from the Golden Era did not. Instead perfecting their training, nutrition, and mindsets to sculpt their remarkable physiques. In The OOFA Method, we aim to impart the knowledge and techniques that empowered them to do so. The Truth About Genetics The topic of genetics is yet another pervasive one in online discourse, particularly in the realm of physical development and bodybuilding. You'll frequently encounter individuals expressing their dissatisfaction with their calf genetics, or self-describing as 'hard gainers', among other frustrations. It's critical to recognize, however, that while genetics play a substantial role in our physical traits and capabilities, they don't dictate absolute outcomes. If your bicep lacks a natural peak, it will indeed present more of a challenge to cultivate one. If your calves exhibit a high insertion point, acquiring the appearance of more sizable calves will be more difficult. If you have a slow metabolism, it will be much more difficult to lose body fat, and conversely the same for building muscle with a fast metabolism. This is all true, but it's a misconception to believe that genetics render these goals unattainable. As Tom Platz, renowned bodybuilder and source of inspiration for many, once declared, “I will not be a victim to my genetics, they will be a victim to me”. Platz often recounts how, upon embarking on his bodybuilding journey, he encountered widespread skepticism about his genetic suitability for becoming a Mr. Olympia athlete. Critics cited his less than ideal waist size, shoulder width, and numerous other traits. Yet, through persistent effort and unwavering dedication, Platz rebutted these critics, developing one of the most impressive sets of quadriceps in the sport's history, and garnering numerous bodybuilding titles. Similarly, Arnold Schwarzenegger, a name synonymous with bodybuilding, had to grapple with his genetics. It might surprise you to learn that Arnold's genetics weren't flawless. His weak point was his waist. If you observe his front poses, you'll notice a clever use of angles, with Arnold shifting his hips to one side to give the illusion of a smaller waist. A thicker waist wasn't an ideal trait for a Golden Era athlete. Arnold, however, did not surrender to this challenge but rather adapted his approach to circumvent it. What might further astound you is that Arnold's chest was not always his predominant feature. As seen in photographs of young Arnold, his arms standout as his most impressive feature rather than his chest, which was a lagging muscle group, along with his calves. Did Arnold resign to his 'unfavorable' genetics? Far from it, Arnold chose to tackle these issues head-on, devoting more time, energy, and frequency to training these lagging muscle groups, eventually transforming them into his defining features. If you're someone who withdraws at the first sight of obstacles, achieving your goals might prove elusive. If your calves seem genetically challenged, the solution lies in focusing on them more—training them harder, longer, and more frequently. This approach holds true for all body parts and all training aspects. Remember, your returns mirror the investment you put in. The Art of Posing “Posing is so much part of training that you should never do an exercise without hitting a pose right afterwards” - Arnold Schwarzenegger There's a common belief that posing is an act of narcissism or extreme self-obsession, suggesting that individuals who pose are merely admiring their physique. While there certainly is an element of self-satisfaction involved in observing your own physical progress, it's important to know that posing also offers a variety of other significant benefits. When performed correctly, posing can actually enhance the connection between your mind and muscles, leading to an improved understanding of your body. This, in turn, could help strengthen your overall fitness routine and make sure you are getting the most out of every set. Take the ‘lat spread’ pose as an example. By learning and practicing this pose, you can enhance the feel and engagement of your lat muscles during pull-ups and pull-downs. The same principle applies to the 'most muscular' pose, which can help you maximize the benefits from chest fly exercises. Therefore, if you're serious about optimizing your training and getting the most out of every rep, incorporating posing could be a game changer. Arnold encourages all lifters to “strike a pose” before and directly after a set to reinforce the mind-muscle connection with the muscle group you are intending to target. Famous Poses from the Golden Era: The Front Double Biceps Stand tall with your feet shoulder-width apart. Raise your arms to shoulder level, bend at the elbows, and flex your biceps. At the same time, pull in your abs, flex your quads, and stand on your toes to flex your calves. Remember to spread your lats to create that V-tapered look. The Lat Spread Stand tall with your feet shoulder-width apart. Bring your elbows as far back as you can, flexing your back. Then place your hands on your waist, hooking your thumbs behind your hip bone. Begin slowly bringing your elbows from behind your back to slightly in front of your torso, simultaneously flaring your lats. Make sure you are keeping your thumbs hooked on your waist the whole time. Keep your chest up and shoulders back. Don't forget to flex your quads and calves. The Side Chest Start by facing to the side with your back foot slightly in front of your front foot. Use your back hand to grab your front arm’s wrist, locking your back elbow at your side. Begin the movement by puffing out your chest and pulling your front elbow down and back to your side. Keep your back arm locked in place and ‘unfurl’ your chest on the front side, contracting your pec on the back side. Flex your bicep, calf, and thighs on your front side. The Side Tricep Similar to the side chest pose, but instead you puff out your chest and bring your hands behind your back, grabbing your front wrist with your rear hand. Straighten out your front arm and flex the tricep, keeping your front hand firmly in the grasp of your rear hand. Flex your front side thigh. The Back Double Biceps Facing away from the mirror, raise your arms to shoulder height out to your side. Bend your arms at your elbows and flex your biceps. At the same time, flare out your lats and flex your back musculature. You want to lean your torso slightly back to extenuate your bicep’s peak. Flex your calves and hamstrings. This pose highlights the back muscles and arms. The Abs and Thigh Place both of your hands behind your head. Flex your thighs and abs hard. One leg should be slightly forward, flex your thighs The Most Muscular Lean your torso slightly forward. With a slight bend in your arms slowly bring your knuckles together at the same height as your upper chest, while popping out your traps. Make sure to flex your thighs. The Vacuum Stand tall, put both your hands behind your head and breathe out all the air in your lungs. Suck in your abdomen as far as it can go while expanding your chest. This pose creates a dramatic contrast between the waist and chest. Flex your thighs and flare your lats. The Serratus and Intercostal Place one arm behind your back. With your other arm, reach overhead. Flex hard to show off the serratus and intercostal muscles. Slightly tilt your front shoulder towards your front hip. The Twisting Double Bicep Stand with your side to the mirror. Perform a front double bicep and then shift your shoulders so they are facing the mirror but keep your hips facing perpendicular to the mirror. Flex both your biceps. You can also showcase your back by facing your shoulders away from the mirror. The Three-quarters Back Stand with your side to the mirror. Place your back foot slightly in front of your front foot and bend at the knees. Perform a twisting double bicep with your back facing the mirror. Keeping your elbows in line with each other, tilt your torso forward so that your elbows form a line pointing towards the floor at around a 45 degrees angle. The Mantis Stand upright with feet shoulder-width apart, knees slightly bent. Extend your arms out to the sides, parallel to the ground, with palms facing forward and elbows bent at a 90-degree angle, resembling a "mantis" position. Contract your shoulder and back muscles as you draw your elbows back, while maintaining the 90-degree angle. Release and bring your arms back to the initial position in a controlled manner, feeling the stretch in your shoulder and back muscles. The Victory Face towards the mirror. With a slight bend in the arms, raise them above your head so your arms make a V shape. Flair your lats and flex your thighs. The Archer Perform a Three-quarters back pose but extend your front arm so it’s pointing forward. Unball your fists and style them as if you are playing a lute. The Crucifix Stand tall with a slight bend in the elbows. Extend your arms out to your sides and flex your biceps. Make sure to flair your lats and flex your thighs. This pose resembles a crucifix and displays the biceps, triceps, and lats all at once. The Salute Face towards the mirror. Perform a front double bicep, but extend your front arm into a straight line, pointing your fingers to the sky. Look where you are pointing. Flex your thighs. Remember, proper execution of these poses requires practice. Not every pose will suit every individual, as it largely depends on the strengths of your physique. Find the poses that best highlight your muscle development and symmetry. The Cramp Test The 'Cramp Test' is a strategy that is designed to assess and enhance the mind-muscle connection with a specific muscle or muscle group, particularly those that may be lagging. Let us take the biceps as an example. If you possess a robust mind-muscle connection with your biceps, you should be capable of inducing a muscle cramp in any elbow position. Start with your elbow raised above your head and try to induce a muscle cramp by flexing the bicep as hard as possible. This elevated elbow position is the easiest one to cramp the biceps in. If you are able to cramp the muscle in this position, you move your elbow down so it is directly out to the side. If you are able to cramp the bicep in this position then you finally bring the elbow below the level of your shoulder, which is the most challenging position to generate a cramp. If you are unable to easily induce a cramp at each level, it may indicate that the mind-muscle connection requires strengthening. Begin by flexing your bicep with your elbow elevated above your head. Once mastered, progressively lower your elbow, ensuring you can induce a cramp easily at every angle, until you can do so with your elbow positioned below your shoulders. It's essential to perform the 'Cramp Test' equally for both biceps. If you discover an imbalance in mind-muscle connection, prioritize addressing this disparity, as symmetry is a key objective in physical conditioning. The 'Cramp Test' can be adapted for all muscles and muscle groups.

THE OOFA METHOD™ Chapter 7: ADVANCED TRAINING Step 3: Advanced Training Routines It’s Up To You… You have reached the final stage of your training, building your physique into something that you can be proud of. Now the time has come to fine tune it and continue on your quest for the perfect body. Choose from these three carefully-crafted training routines and use the knowledge that you’ve acquired in this course to truly realize your goals. “Continuity is how you build a physique.” - Frank Zane Please note: To reduce length of this chapter, we have moved the exercise instruction videos to our "Full List of Exercises" page linked below. Thank you. Full List of Exercises Advanced Training Routine Options: When it comes to advanced training, there are three primary training routines which will significantly accelerate your progress in the gym. Routine A - Antagonistic Superset Training (High Volume, Medium Intensity, Low Rest) Implements antagonistic supersets into most major muscle groups (chest, back, biceps, triceps). Legs are trained more traditionally. High intensity techniques such as drop sets, cheat reps, and assisted reps are not recommended to be used with the chest and back, legs, or arms due to the use of high volume and antagonistic supersets. We recommend that you train 1-2 reps shy of failure on all those muscle groups. However, on shoulders, we do recommend the use of as many high intensity training techniques as you see fit to properly stimulate them. The volume in this routine is exceptionally higher than your body is used to. So prepare to feel fatigued and drained for the first couple weeks. However, your body is more resilient and resourceful than you think. Within 1-2 months it will have adapted to this new high intensity style of training, and it will become your new norm. This routine is inspired by Arnold Schwarzenegger's (7x Mr. Olympia Winner) 1970s training routines. Arnold trained six days a week, twice a day. Chest & back on day one, arms & shoulders on day two, and legs on day three, before repeating the cycle and resting on the seventh. For chest and back he performed antagonistic supersets, for biceps and triceps he also performed antagonistic supersets. However he would train shoulders and legs more traditionally. His routine featured high volume drop-sets, cheat reps, assisted reps, and constant tension techniques. Routine B - High-Intensity Training (Low Volume, Ultra-High Intensity, High Rest) Primarily uses pre-exhaustion supersets to achieve high intensity. People often mix in drop sets, cheat reps, and assisted reps to boost the intensity farther. Due to this high extreme level of intensity, the volume is significantly lower than traditional training routines, normally not going beyond two sets per superset. You must train until failure, at a minimum, on each set to find this routine effective. This routine is inspired by Mike Mentzer’s (Mr. Universe Winner) 1970s and 80s training routines. Mike trained three times a week with extraordinary intensity. He employed pre-exhaustion supersets, reaching failure for every muscle group, alongside assisted reps, drop sets, and cheat reps. Routine C - 3-On, 1-Off Traditional Training (Medium volume, High Intensity, Medium Rest ) A happy medium between Routine A and B. This is a more traditional-style training routine, where you need to train to failure but may implement any high intensity training techniques if you would like. Although it's not necessary due to the slightly higher volume. This routine is inspired by Lee Haney’s (8x Mr. Olympia Winner) 1970s and 80s training routines. Similar to Arnold, Lee utilized antagonistic training days. He used a 3-on, 1-off pattern to allow for more rest and recovery. This did not align with a seven day week, so training days shifted each week. This is slightly less than Arnold, so Lee had to make those days count. Any one of these routines will push you over the plateau you may have reached by the end of your Intermediate Training Routine. This is due to these routines’ ability to shock the muscle as much as possible, sparking growth to occur again. Now, take these pearls of wisdom, combine them with high-intensity techniques, and carve your path to your dream physique! Routine A - Antagonistic Superset Training (High Volume, Medium Intensity, Low Rest) Implements antagonistic supersets into most major muscle groups (chest, back, biceps, triceps). Legs are trained more traditionally. This routine is inspired by Arnold Schwarzenegger's (7x Mr. Olympia Winner) 1970s training routines. "The muscle responds differently if you do a pushing exercise and a pulling exercise… It worked much better if you did a set of bench press and immediately after went to the chin-up bar, and by that time the pectoral muscle would have rested and then it's time to go do a set of bench press.” - Arnold Schwarzenegger For supersets, start with a set of Exercise A and immediately transition to a set of Exercise B. Once you’ve completed one set of both Exercises A and B, you’ve completed one superset. Track Your ANTAGONISTIC SUPERSET Workouts Try our free Advanced Training (Antagonistic Superset Training) Workout Tracker spreadsheet Day 1: Chest & Back 1 BB Bench Press & Pull-Ups (ANTAGONISTIC SUPERSETS): 5 x 10-15: Superset Instructions: Start with a set of Bench Press (A), and immediately transition to a set of Pull-Ups (B). A. Bench Press: What it works: Pectorals, Triceps, Front Delts How to perform: Lie on a flat bench with your feet planted firmly on the ground. Arch your back and retract your shoulder blades. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart. Lower the barbell slowly towards your middle chest by bending your elbows, keeping them at a 45-degree angle to your body. Explosively push the barbell back up until your arms are fully extended. B. Pull Ups: What it works: Lats, Traps, Biceps How to perform: Hang from a Pull-Up bar with an overhand grip, hands slightly wider than shoulder-width apart. Engage your back muscles by retracting your shoulder blades and initiating the pull, bringing your chest towards the bar until your chin clears the top. Lower yourself back down with control, fully extending your arms before beginning the next repetition. Incline DB Press & BB Rows (ANTAGONISTIC SUPERSETS): 5 x 10-15: Superset Instructions: Start with a set of Incline DB Press (A), and immediately transition to a set of Barbell Rows (B). A. Incline DB Press: What it works: Upper Pectorals, Triceps, Front Delts How to perform: Adjust the bench to a 30-45 degree incline. Lie on a bench with dumbbells in hand, arms extended upward, and palms facing forward. Lower the dumbbells to the level of your upper chest with elbows at a 45-degree angle. Explosively push the dumbbells back up until your arms are fully extended. B. BB Rows: What it works: Lats, Traps, Rear Delts, Biceps, Lower Back How to perform: Stand with feet shoulder-width apart, and grip the barbell slightly wider than shoulder-width. Hinge at the hips, maintaining a flat back, and pull the barbell toward your belly button, leading with your elbows. Squeeze your shoulder blades together at the top. Lower the barbell with control, keeping your back straight. DB Flyes & Seated Rows (ANTAGONISTIC SUPERSETS): 5 x 10-15: Superset Instructions: Start with a set of Incline DB Flyes (A), and immediately transition to a set of Seated (B). A. DB Flyes: What it works: Pectorals, Front Delts How to perform: Lie on a bench with dumbbells in hand, arms extended upward, and palms facing each other. Lower the dumbbells out to the sides in a wide arc, feeling a stretch in your chest. Bend your elbows more at the bottom of the movement to be sure that the dumbbells never go lower than your pectorals. Reverse the movement and bring the dumbbells back up, squeezing your chest. Visualize you bringing your elbows together, opposed to the dumbbells. B. Seated Rows: What it works: Lats, Traps, Rear Delts, Biceps How to perform: Sit on the rowing machine with your feet firmly planted on the footrests and your knees slightly bent. Grasp the handles with a neutral grip, keeping your hands shoulder-width apart. While maintaining an upright posture, engage your back muscles and pull the handle towards your belly button, squeezing your shoulder blades together at the end of the movement. Slowly let the cable back to starting position with control. DB Pullovers & DB Shrugs (SUPERSETS): 5 x 10-15: Superset Instructions: Start with a set of Incline DB Pullovers (A), and immediately transition to a set of DB Shrugs (B). A. DB Pullovers: What it works: Lats, Chest, Triceps How to perform: Lie on a bench with a dumbbell in both hands, palms facing up. Extend your arms above your chest, perpendicular to your body. Keeping a slight bend in your elbows, lower the dumbbell behind your head, feeling a stretch in your lats and chest. Raise the dumbbell back to the starting position, focusing on using your lats to pull it up. B. DB Shrugs: What it works: Traps How to perform: Stand upright with dumbbells in each hand, arms extended alongside your body, and thumbs facing inward. Raise your shoulders as high as possible while keeping your arms straight. Hold the contraction at the top for a brief moment, feeling the tension in your traps. Lower your shoulders back down to the starting position and repeat the movement. Day 2: Arms & Shoulders 1 DB Lateral Raises & Arnold Press (SUPERSETS): 5 x 10-15: Superset Instructions: Start with a set of DB Lateral Raises (A), and immediately transition to a set of Arnold Press (B). A. DB Lateral Raises: What it works: Medial Delts, Front Delts How to perform: Stand with a dumbbell in each hand, palms facing your body. Keep your back straight and engage your core for stability. Lean your torso ever so slightly forward. With a slight bend in your elbows, and leading with your pinkies, raise your arms out to the sides until they are parallel to the ground. The movement of the weight should resemble an arch. Focus on using your shoulder muscles to control the movement and avoid swinging or using momentum. Lower the dumbbells back down in a controlled manner, feeling the tension in your shoulders throughout the exercise. B. Arnold Press: What it works: Front Delts, Medial Delts, Rear Delts How to perform: Begin by sitting on a bench with a dumbbell in each hand, holding them at shoulder height with your palms facing your body. Elbows pointing forward. As you press the dumbbells overhead, rotate your palms outward so that they face forward at the top of the movement. Continue the upward motion until your arms are fully extended. Reverse the movement by slowly bringing the dumbbells back down to shoulder height while simultaneously rotating your palms back to the starting position. Face Pulls & Rear Delt Raises (ANTAGONISTIC SUPERSETS): 5 x 10-15: Superset Instructions: Start with a set of Face Pulls (A), and immediately transition to a set of Rear Delt Raises (B). A. Face Pulls: What it works: Rear Delts, Rhomboids, Rotator Cuff, Upper Back How to perform: Attach a rope handle to a high pulley machine. Stand facing a high pulley machine, grab the rope with an overhand grip, our thumbs should be pointing behind you. Step back to create tension. With your elbows slightly above shoulder height, pull the rope towards your face. Hold the peak contraction for a moment, feeling the engagement in your rear delts and upper back. Slowly release the tension and return to the starting position, allowing a full stretch of your muscles. B. Rear Delt Raises: What it works: Rear Delts, Traps How to perform: Stand with feet shoulder-width apart, holding dumbbells with palms facing your body. Hinge forward at the hips, keeping back straight. Lift dumbbells out to the sides, leading with elbows, until arms align with shoulders. Lower back down with control, focusing on engaging rear shoulder muscles. BB Curls & Cable Pushdowns (ANTAGONISTIC SUPERSETS): 5 x 10-15: Superset Instructions: Start with a set of BB Curls (A), and immediately transition to a set of Cable Pushdowns (B). A. BB Curls: What it works: Biceps, Brachialis How to perform: Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, hands shoulder-width apart. Keep your elbows tucked into your sides and stationary while you slowly curl the barbell towards your shoulders, focusing on squeezing your biceps at the top of each repetition. Lower the barbell back down in a controlled manner, fully extending your arms. B. Cable Pushdowns: What it works: Triceps How to perform: Stand facing a cable machine with a straight bar or rope attachment at chest height. Grip the bar/ropes with your palms facing down and hands shoulder-width apart. Keep your elbows stationary and tucked in close to your sides as you extend your arms downward, fully straightening them. Squeeze your triceps at the bottom of the movement, then slowly return to the starting position with controlled resistance. Concentration Curls & One Arm Overhead DB Extensions (ANTAGONISTIC SUPERSETS): 5 x 10-15: Superset Instructions: Start with a set of Concentration Curls (A), and immediately transition to a set of French Press (B). A. Concentration Curls: What it works: Biceps How to perform: Sit on a bench with your legs spread apart and a dumbbell in one hand. Rest the back of your upper arm against your inner thigh, allowing your arm to fully extend. With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary. Squeeze your biceps at the top of the movement before slowly lowering the dumbbell back down. B. One Arm Overhead DB Extensions: What it works: Triceps, Long Head of Triceps How to perform: Stand or sit with a dumbbell in one hand, arm extended upward with your palm facing inward. Keep your upper arm stationary and slowly lower the dumbbell behind your head, feeling a stretch in your triceps. Extend your arm back up, focusing on contracting your triceps at the top of each repetition. Day 3: Legs & Abs 1 BB Squats: 5 x 10-15: What it works: Quads, Hamstrings, Glutes, Calves, Upper Back, Traps How to perform: Stand with your feet shoulder-width apart, toes pointed slightly outward, and the barbell resting on your upper traps. Engage your core and keep your back straight as you bend at the knees and hips, lowering your body into a squat position. Descend until your thighs are parallel to the ground or slightly below, ensuring your knees stay in line with your toes. Push through your heels to rise back up to the starting position, fully extending your hips and knees. Leg Extensions: 5 x 10-15: What it works: Quads How to perform: Sit on a leg extension machine with your shins positioned under the padded bar. Adjust the machine so that your knees are aligned with the axis of rotation. Place your hands on the handles and brace your core. Extend your legs forward, lifting the padded bar by contracting your quadriceps muscles until your legs are fully extended. Slowly lower your legs back down, ensuring a full stretch at the bottom. Leg Curls: 5 x 10-15: What it works: Hamstrings, Glutes, Calves How to perform: Sit on a leg curl machine and position your legs above the padded bar. Slowly contract your hamstrings, curling your legs downward and toward your glutes while exhaling. Pause at the bottom of the movement to fully squeeze your hamstrings. Allow the bar to rise back up in a controlled manner, feeling a stretch in your hamstrings. Be sure to keep your knees pointing upward throughout the entire movement to minimize risk of injury. Standing Calf Raises: 5 x 10-15: What it works: Calves How to perform: Hold a dumbbell or barbell and stand on a raised surface such as a step or block with the balls of your feet, allowing your heels to hang off the edge. Keep your back straight and shoulders relaxed. Slowly raise your heels as high as possible by extending your ankles, squeezing your calf muscles at the top of the movement. Hold for a brief moment, then lower your heels back down in a controlled manner until you feel a stretch in your calves. Cable Crunches: 5 x 10-15: What it works: Abs, Obliques How to perform: Attach a rope handle to a high pulley on a cable machine. Kneel in front of the machine and grab the rope handles. Flex your spine and contract your abs, bringing your elbows towards your knees. Return to the starting position while maintaining tension on the cable, focusing on engaging your core muscles throughout the exercise. Day 4: Chest & Back 2 Incline Bench Press & Chin-Ups (ANTAGONISTIC SUPERSETS): 5 x 10-15: Superset Instructions: Start with a set of Incline Bench Press (A), and immediately transition to a set of Chin-Ups (B). A. Incline Bench Press: What it works: Upper Pectorals, Triceps, Front Delts How to perform: Adjust the bench to a 30-45 degree incline. Lie back with feet flat on the floor, and grip the barbell slightly wider than shoulder-width. Slowly lower the barbell to the upper chest with your elbows at a 45-degree angle Explosively push the barbell back up until your arms are fully extended. B. Chin-Ups: What it works: Lats, Biceps How to perform: Start by gripping a pull-up bar with your palms facing towards you and hands at shoulder-width. Initiate the movement by engaging your back muscles and pulling your body upward until your chin clears the bar. Lower your body back down in a controlled manner, fully extending your arms before starting the next repetition. Cable Flyes & T-Bar Rows (ANTAGONISTIC SUPERSETS): 5 x 10-15: Superset Instructions: Start with a set of Cable Flyes (A), and immediately transition to a set of T-Bar Rows (B). A. Cable Flyes: What it works: Pectorals, Front Delts How to perform: Stand facing away from a high pulley machine, and grab the handles on your left and right. Step forward to create tension, with a slight bend in your elbows. Push your arms together in a hugging motion, touching them together in front of your crotch. Hold the contraction at the end of the movement, feeling the squeeze in your chest. Slowly return to the starting position, allowing the cables to stretch your pecs. B. T-Bar Rows: What it works: Lats, Traps, Biceps, Brachialis How to perform: Straddle a stable barbell, put a cable row handle under it and grab the handle with a neutral grip. Bend at the hips while maintaining a straight back. Pull the barbell towards your chest by retracting your shoulder blades, keeping your elbows close to your body. Pause at the top, then lower the barbell with control. Weighted Dips & Lat Pulldowns (ANTAGONISTIC SUPERSETS): 5 x 10-15: Superset Instructions: Start with a set of Weighted Dips (A), and immediately transition to a set of Lat Pulldowns (B). A. Weighted Dips: What it works: Chest, Triceps, Shoulders How to perform: Position yourself between parallel bars, gripping each bar with an overhand grip. Attach weight to your hip or hold a dumbbell between your legs. Lift your body up and ensure your elbows are slightly bent. Lower your body by bending your elbows, lean slightly forward and point your elbows backwards. Descend until your shoulders are below your elbows or until you feel a stretch in your chest. Push yourself back up to the starting position, fully extending your arms. B. Lat Pulldowns: 3 x 10-15: What it works: Lats, Biceps, Brachialis, Traps How to perform: Sit on the machine with knees under the padded support. Grasp the wide bar slightly wider than shoulder-width apart. Pull the bar down toward your chest by squeezing your shoulder blades together and driving your elbows down. Pause at the bottom then slowly let the bar back up to the starting position. Cable Pullovers & BB Shrugs (SUPERSETS): 5 x 10-15: Superset Instructions: Start with a set of Cable Pullovers (A), and immediately transition to a set of BB Shrugs (B). A. Cable Pullovers: What it works: Lats, Rear Delts, Triceps How to perform: Attach a rope handle to a high pulley machine. Stand facing towards the machine, grab the rope with a neutral grip. Take a few steps backwards and bend forward at the hips. With a slight bend in your elbows, bring your arms down towards your thighs. Allow the cable to pull your hands towards your thighs. Hold at the bottom and then slowly let the cable back up, feeling a full stretch of your lats. B. BB Shrugs: What it works: Traps How to perform: Stand upright with a barbell in front of you, holding it with an overhand grip and hands slightly wider than shoulder-width apart. Keeping your arms straight, lift your shoulders up as high as possible. Hold the contraction at the top for a moment, feeling the tension in your trapezius muscles. Lower your shoulders back down to the starting position. Day 5: Arms & Shoulders 2 DB Lateral Raises & Military Press (ANTAGONISTIC SUPERSETS): 5 x 10-15: Superset Instructions: Start with a set of DB Lateral Raises (A), and immediately transition to a set of Military Press (B). A. DB Lateral Raises: What it works: Medial Delts, Front Delts How to perform: Stand with a dumbbell in each hand, palms facing your body. Keep your back straight and engage your core for stability. Lean your torso slightly forward. With a slight bend in your elbows, and leading with your pinkies, raise your arms out to the sides until they are parallel to the ground. Focus on using your shoulder muscles to control the movement and avoid swinging or using momentum. Lower the dumbbells back down in a controlled manner, feeling the tension in your shoulders throughout the exercise. B. Military Press: What it works: Front Delts, Medial Delts, Traps How to perform: Sit on a bench with the backrest completely vertical holding a barbell or dumbbell at shoulder level. Press the weight overhead in a straight line while keeping your core engaged. Lower the weight down with control. Ski Poles & Face Pulls (ANTAGONISTIC SUPERSETS): 5 x 10-15: Superset Instructions: Start with a set of Ski Poles (A), and immediately transition to a set of Face Pulls (B). A. Ski Poles: What it works: Shoulders, Arms, Core How to perform: Stand bent over 90 degrees with a dumbbell in each hand, arms extended towards the floor, and palms facing inward. Simulate a skiing motion by simultaneously bending your elbows and lifting the dumbbells up past your waist Lower the dumbbells back down to the starting position in a controlled manner. . B. Face Pulls: What it works: Rear Delts, Rhomboids, Rotator Cuff, Upper Back How to perform: Attach a rope handle to a high pulley machine. Stand facing a high pulley machine, grab the rope with an overhand grip, and step back to create tension. With your elbows slightly above shoulder height, pull the rope towards your face. Hold the peak contraction for a moment, feeling the engagement in your rear delts and upper back. Slowly release the tension and return to the starting position, allowing a full stretch of your muscles. DB Curls & Overhead Cable Extensions (ANTAGONISTIC SUPERSETS): 5 x 10-15: Superset Instructions: Start with a set of DB Curls (A), and immediately transition to a set of Cable Overhead Triceps (B). A. DB Curls: What it works: Biceps, Brachialis How to perform: Stand with your feet shoulder-width apart, holding a dumbbell in each hand, arms extended alongside your body, and palms facing inwards. Keeping your elbows tucked in and upper arm stationary, curl the dumbbells towards your shoulders, focusing on contracting your biceps at the top of each rep. Lower the dumbbells back down in a controlled manner, fully extending your arms. B. Overhead Cable Extensions: What it works: Triceps How to perform: Stand with your feet shoulder-width apart, facing away from the cable machine. Hold the cable attachment with both hands, palms facing upward, and arms extended overhead. Keeping your upper arms stationary, slowly let the cable attachment retract behind your head by bending your elbows. Feel the stretch in your triceps, then return to the starting position by extending your arms back up overhead. Incline DB Curls & Skull Crushers (ANTAGONISTIC SUPERSETS): 5 x 10-15: Superset Instructions: Start with a set of Incline DB Curls (A), and immediately transition to a set of Skull Crushers (B). A. Incline DB Curls: What it works: Biceps, Brachialis How to perform: Adjust an incline bench to 45 degrees and sit with your back against it. Hold dumbbells in each hand with thumbs facing forward. Curl and rotate the dumbbells towards your shoulders until your thumbs are pointing outwards. Keep your upper arms still and elbows tucked in. Let the weight back down slowly, returning to rest position. B. Skull Crushers: What it works: Triceps How to perform: Lie on a bench, hold a barbell with a close grip, and extend your arms above your chest. Lower the barbell towards your forehead, keeping your elbows locked in position. Contract your triceps to push the barbell back up to the starting position. Keep your upper arms perpendicular to the ground throughout the movement. Day 6: Legs & Abs Day 2 RDLs: 5 x 10-15: What it works: Glutes, Hamstrings, Quads, Erector Spinae How to perform: Stand with feet hip-width apart and hold a barbell in front of your thighs with an overhand grip. Hinge forward at the hips while keeping your back straight and knees slightly bent. Lower the barbell down below your knees, feeling a stretch in your hamstrings. Push your hips forward and squeeze your glutes to return to the starting position. Always keep your back as straight as possible. Leg Curls: 5 x 10-15: What it works: Hamstrings, Glutes, Calves How to perform: Sit on a leg curl machine and position your legs above the padded bar. Slowly contract your hamstrings, curling your legs downward and toward your glutes while exhaling. Pause at the bottom of the movement to fully squeeze your hamstrings. Allow the bar to rise back up in a controlled manner, feeling a stretch in your hamstrings. Be sure to keep your knees pointing upward throughout the entire movement to minimize risk of injury. Leg Extensions: What it works: Quads How to perform: Sit on a leg extension machine with your shins positioned under the padded bar. Adjust the machine so that your knees are aligned with the axis of rotation. Place your hands on the handles and brace your core. Extend your legs forward, lifting the padded bar by contracting your quadriceps muscles until your legs are fully extended. Slowly lower your legs back down, ensuring a full stretch at the bottom. Seated Calf Raises: 5 x 10-15: What it works: Calves How to perform: Sit on the leg press machine with feet shoulder-width apart. Your heels should be hanging off the bottom of the surface, all the weight on the balls of your feet. Keep your back straight and shoulders relaxed. Slowly raise your heels as high as possible by extending your ankles, squeezing your calf muscles at the top of the movement. Hold for a brief moment, then lower your heels back down in a controlled manner until you feel a stretch in your calves. Leg Raises: 5 x 10-15: What it works: Abs, Obliques How to perform: Lie on your back with legs extended and hands positioned for support. Lift your straight legs upward until they reach a 90-degree angle with the floor, engaging your core. Lower them back down with control, avoiding swinging or using momentum. Day 7: REST REST REPEAT Routine B - High-Intensity Training (Low Volume, High Intensity, High Rest) Primarily uses pre-exhaustion supersets to achieve high intensity. People often mix in drop sets, cheat reps, and assisted reps to boost the intensity farther. Due to this high intensity, the volume is significantly lower than traditional training routines, normally not going beyond two sets per bodypart. You must train until failure on each set to find this routine effective. This routine is inspired by Mike Mentzer’s (Mr. Universe Winner) 1970s and 80s training routines. “The theory of high-intensity, anaerobic, bodybuilding exercise is not true because I or anyone else, no matter how many might agree, say it is true. It is the fact that the logic of the theory is unassailable which makes it true.” - Mike Mentzer For supersets, start with a set of Exercise A and immediately transition to a set of Exercise B. Once you’ve completed one set of both Exercises A and B, you’ve completed one superset. Track Your HIGH-INTENSITY Workouts Try our free Advanced Training (High-Intensity Training) Workout Tracker spreadsheet Day 1: Chest & Back 1 DB Flyes & Bench Press (PRE-EXHAUSTION SUPERSETS): 1-2 x 10-15: Superset Instructions: Start with a set of DB Flyes (A) until failure, and immediately transition to a set of Bench Press (B) until failure. A. DB Flyes: What it works: Pectorals, Front Delts How to perform: Lie on a bench with dumbbells in hand, arms extended upward, and palms facing each other. Lower the dumbbells out to the sides in a wide arc, feeling a stretch in your chest. Bend your elbows more at the bottom of the movement to be sure that the dumbbells never go lower than your pectorals. Reverse the movement and bring the dumbbells back up, squeezing your chest. Visualize you bringing your elbows together, opposed to the dumbbells. B. Bench Press: What it works: Pectorals, Triceps, Front Delts How to perform: Lie on a flat bench with your feet planted firmly on the ground. Arch your back and retract your shoulder blades. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart. Lower the barbell slowly towards your middle chest by bending your elbows, keeping them at a 45-degree angle to your body. Explosively push the barbell back up until your arms are fully extended. Cable Pullovers & Pull-Ups (PRE-EXHAUSTION SUPERSETS): 1-2 x 10-15: Superset Instructions: Start with a set of Cable Pullovers (A) until failure, and immediately transition to a set of Pull-Ups (B) until failure. A. Cable Pullovers: What it works: Lats, Rear Delts, Triceps How to perform: Attach a rope handle to a high pulley machine. Stand facing towards the machine, grab the rope with a neutral grip. Take a few steps backwards and bend forward at the hips. With a slight bend in your elbows, bring your arms down towards your thighs. Allow the cable to pull your hands towards your thighs. Hold at the bottom and then slowly let the cable back up, feeling a full stretch of your lats. B. Pull-Ups: What it works: Lats, Traps, Biceps How to perform: Hang from a Pull-Up bar with an overhand grip, hands slightly wider than shoulder-width apart. Engage your back muscles by retracting your shoulder blades and initiating the pull, bringing your chest towards the bar until your chin clears the top. Lower yourself back down with control, fully extending your arms before beginning the next repetition. DB Shrugs & BB Rows (PRE-EXHAUSTION SUPERSETS): 1-2 x 10-15: Superset Instructions: Start with a set of DB Shrugs (A) until failure, and immediately transition to a set of Barbell Rows (B) until failure. A. DB Shrugs: What it works: Traps How to perform: Stand straight upward with a dumbbell in each hand, arms extended downward, and palms facing inward. Raise your shoulders as high as possible while keeping your arms straight. Hold the contraction at the top for a brief moment, feeling the tension in your trapezius muscles. Lower your shoulders back down to the starting position and repeat the movement. B. BB Rows: What it works: Lats, Traps, Rear Delts, Biceps, Lower Back How to perform: Stand with feet shoulder-width apart, and grip the barbell slightly wider than shoulder-width. Hinge at the hips, maintaining a flat back, and pull the barbell toward your belly button, leading with your elbows. Squeeze your shoulder blades together at the top. Lower the barbell with control, keeping your back straight. Day 2: REST 1 REST Day 3: Arms & Shoulders 1 DB Lateral Raises & Arnold Press (PRE-EXHAUSTION SUPERSETS): 1-2 x 10-15: Superset Instructions: Start with a set of DB Lateral Raises (A) until failure, and immediately transition to a set of Arnold Press (B) until failure. A. DB Lateral Raises: What it works: Medial Delts, Front Delts How to perform: Stand with a dumbbell in each hand, palms facing your body. Keep your back straight and engage your core for stability. Lean your torso slightly forward. With a slight bend in your elbows, and leading with your pinkies, raise your arms out to the sides until they are parallel to the ground. Focus on using your shoulder muscles to control the movement and avoid swinging or using momentum. Lower the dumbbells back down in a controlled manner, feeling the tension in your shoulders throughout the exercise. B. Arnold Press: What it works: Front Delts, Medial Delts, Rear Delts How to perform: Begin by sitting on a bench with a dumbbell in each hand, holding them at shoulder height with your palms facing your body. Elbows pointing forward. As you press the dumbbells overhead, rotate your palms outward so that they face forward at the top of the movement. Continue the upward motion until your arms are fully extended. Reverse the movement by slowly bringing the dumbbells back down to shoulder height while simultaneously rotating your palms back to the starting position. Rear Delt Raises & Face-Pulls (PRE-EXHAUSTION SUPERSETS): 1-2 x 10-15: Superset Instructions: Start with a set of Rear Delt Raises (A) until failure, and immediately transition to a set of Face Pulls (B) until failure. A. Face Pulls: What it works: Rear Delts, Rhomboids, Rotator Cuff, Upper Back How to perform: Attach a rope handle to a high pulley machine. Stand facing a high pulley machine, grab the rope with an overhand grip, and step back to create tension. With your elbows slightly above shoulder height, pull the rope towards your face. Hold the peak contraction for a moment, feeling the engagement in your rear delts and upper back. Slowly release the tension and return to the starting position, allowing a full stretch of your muscles. B. Rear Delt Raises: What it works: Rear Delts, Traps How to perform: Stand with feet shoulder-width apart, holding dumbbells with palms facing your body. Hinge forward at the hips, keeping back straight. Lift dumbbells out to the sides, leading with elbows, until arms align with shoulders. Lower back down with control, focusing on engaging rear shoulder muscles. BB Curls & Chin-Ups (PRE-EXHAUSTION SUPERSETS): 1-2 x 10-15: Superset Instructions: Start with a set of BB Curls (A) until failure, and immediately transition to a set of Chin-Ups (B) until failure. A. BB Curls: What it works: Biceps, Brachialis How to perform: Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, hands shoulder-width apart. Keep your elbows tucked into your sides and stationary while you slowly curl the barbell towards your shoulders, focusing on squeezing your biceps at the top of each repetition. Lower the barbell back down in a controlled manner, fully extending your arms. B. Chin-Ups: What it works: Lats, Biceps How to perform: Start by gripping a pull-up bar with your palms facing towards you and hands at shoulder-width. Initiate the movement by engaging your back muscles and pulling your body upward until your chin clears the bar. Lower your body back down in a controlled manner, fully extending your arms before starting the next repetition. Cable Pushdowns & Close Grip Bench Press (PRE-EXHAUSTION SUPERSETS): 1-2 x 10-15: Superset Instructions: Start with a set of Cable Pushdowns (A) until failure, and immediately transition to a set of Close Grip Bench Press (B) until failure. A. Cable Pushdowns: What it works: Triceps How to perform: Stand facing a cable machine with a straight bar or rope attachment at chest height. Grip the bar/ropes with your palms facing down and hands shoulder-width apart. Keep your elbows stationary and tucked in close to your sides as you extend your arms downward, fully straightening them. Squeeze your triceps at the bottom of the movement, then slowly return to the starting position with controlled resistance. B. Close Grip Bench Press: What it works: Triceps, Chest How to perform: Lie on a flat bench with your feet planted firmly on the ground. Arch your back and retract your shoulder blades. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart. Lower the barbell slowly towards your middle chest by bending your elbows, keeping them at a 45-degree angle to your body. Explosively push the barbell back up until your arms are fully extended. Day 4: REST 2 REST Day 5: Legs and Abs 1 Leg Extensions & BB Squats (PRE-EXHAUSTION SUPERSETS): 1-2 x 10-15: Superset Instructions: Start with a set of Leg Extensions (A) until failure, and immediately transition to a set of BB Squats (B) until failure. A. Leg Extensions: What it works: Quads How to perform: Sit on a leg extension machine with your shins positioned under the padded bar. Adjust the machine so that your knees are aligned with the axis of rotation. Place your hands on the handles and brace your core. Extend your legs forward, lifting the padded bar by contracting your quadriceps muscles until your legs are fully extended. Slowly lower your legs back down, ensuring a full stretch at the bottom. B. BB Squats: What it works: Quads, Hamstrings, Glutes, Calves, Upper Back, Traps How to perform: Stand with your feet shoulder-width apart, toes pointed slightly outward, and the barbell resting on your upper traps. Engage your core and keep your back straight as you bend at the knees and hips, lowering your body into a squat position. Descend until your thighs are parallel to the ground or slightly below, ensuring your knees stay in line with your toes. Push through your heels to rise back up to the starting position, fully extending your hips and knees. Leg Curls & RDLs (PRE-EXHAUSTION SUPERSETS): 1-2 x 10-15: Superset Instructions: Start with a set of Leg Curls (A) until failure, and immediately transition to a set of RDLs (B) until failure. A. Leg Curls: What it works: Hamstrings, Glutes, Calves How to perform: Sit on a leg curl machine and position your legs above the padded bar. Slowly contract your hamstrings, curling your legs downward and toward your glutes while exhaling. Pause at the bottom of the movement to fully squeeze your hamstrings. Allow the bar to rise back up in a controlled manner, feeling a stretch in your hamstrings. Be sure to keep your knees pointing upward throughout the entire movement to minimize risk of injury. B. RDLs: What it works: Glutes, Hamstrings, Quads, Erector Spinae How to perform: Stand with feet hip-width apart and hold a barbell in front of your thighs with an overhand grip. Hinge forward at the hips while keeping your back straight and knees slightly bent. Lower the barbell down below your knees, feeling a stretch in your hamstrings. Push your hips forward and squeeze your glutes to return to the starting position. Always keep your back as straight as possible. Standing Calf Raises: 5 x 10-15: What it works: Calves How to perform: Hold a dumbbell or barbell and stand on a raised surface such as a step or block with the balls of your feet, allowing your heels to hang off the edge. Keep your back straight and shoulders relaxed. Slowly raise your heels as high as possible by extending your ankles, squeezing your calf muscles at the top of the movement. Hold for a brief moment, then lower your heels back down in a controlled manner until you feel a stretch in your calves. Cable Crunches: 2-3 X 10-15: What it works: Abs, Obliques How to perform: Attach a rope handle to a high pulley on a cable machine. Kneel in front of the machine and grab the rope handles. Flex your spine and contract your abs, bringing your elbows towards your knees. Return to the starting position while maintaining tension on the cable, focusing on engaging your core muscles throughout the exercise. Day 6: REST 3 REST Day 7: Chest & Back 2 Cable Flyes & Weighted Dips (PRE-EXHAUSTION SUPERSETS): 1-2 x 10-15: Superset Instructions: Start with a set of Cable Flyes (A) until failure, and immediately transition to a set of Weighted Dips (B) until failure. A. Cable Flyes: What it works: Pectorals, Front Delts How to perform: Stand facing away from a high pulley machine, and grab the handles on your left and right. Step forward to create tension, with a slight bend in your elbows. Push your arms together in a hugging motion, touching them together in front of your crotch. Hold the contraction at the end of the movement, feeling the squeeze in your chest. Slowly return to the starting position, allowing the cables to stretch your pecs. B. Weighted Dips: What it works: Chest, Triceps, Shoulders How to perform: Position yourself between parallel bars, gripping each bar with an overhand grip. Attach weight to your hip or hold a dumbbell between your legs. Lift your body up and ensure your elbows are slightly bent. Lower your body by bending your elbows, lean slightly forward and point your elbows backwards. Descend until your shoulders are below your elbows or until you feel a stretch in your chest. Push yourself back up to the starting position, fully extending your arms. DB Pullovers & Lat Pulldowns (PRE-EXHAUSTION SUPERSETS): 1-2 x 10-15: Superset Instructions: Start with a set of DB Pullovers (A) until failure, and immediately transition to a set of Lat Pulldowns (B) until failure. A. DB Pullovers: What it works: Lats, Chest, Triceps How to perform: Lie on a bench with a dumbbell in both hands, palms facing up. Extend your arms above your chest, perpendicular to your body. Keeping a slight bend in your elbows, lower the dumbbell behind your head, feeling a stretch in your lats and chest. Raise the dumbbell back to the starting position, focusing on using your lats to pull it up. B. Lat Pulldowns: 3 x 10-15: What it works: Lats, Biceps, Brachialis, Traps How to perform: Sit on the machine with knees under the padded support. Grasp the wide bar slightly wider than shoulder-width apart. Pull the bar down toward your chest by squeezing your shoulder blades together and driving your elbows down. Pause at the bottom then slowly let the bar back up to the starting position. BB Shrugs & T-Bar Rows (PRE-EXHAUSTION SUPERSETS): 1- 2 x 10-15: Superset Instructions: Start with a set of BB Shrugs (A) until failure, and immediately transition to a set of T-Bar Rows (B) until failure. A. BB Shrugs: What it works: Traps How to perform: Stand upright with a barbell in front of you, holding it with an overhand grip and hands slightly wider than shoulder-width apart. Keeping your arms straight, lift your shoulders up as high as possible. Hold the contraction at the top for a moment, feeling the tension in your trapezius muscles. Lower your shoulders back down to the starting position. B. T-Bar Rows: What it works: Lats, Traps, Biceps, Brachialis How to perform: Straddle a stable barbell, put a cable row handle under it and grab the handle with a neutral grip. Bend at the hips while maintaining a straight back. Pull the barbell towards your chest by retracting your shoulder blades, keeping your elbows close to your body. Pause at the top, then lower the barbell with control. Day 8: REST 4 REST Day 9: Arms & Shoulders 2 DB Lateral Raises & Military Press (PRE-EXHAUSTION SUPERSETS): 1-2 x 10-15: Superset Instructions: Start with a set of DB Lateral Raises (A) until failure, and immediately transition to a set of Military Press (B) until failure. A. DB Lateral Raises: What it works: Medial Delts, Front Delts How to perform: Stand with a dumbbell in each hand, palms facing your body. Keep your back straight and engage your core for stability. Lean your torso slightly forward. With a slight bend in your elbows, and leading with your pinkies, raise your arms out to the sides until they are parallel to the ground. Focus on using your shoulder muscles to control the movement and avoid swinging or using momentum. Lower the dumbbells back down in a controlled manner, feeling the tension in your shoulders throughout the exercise. B. Military Press: What it works: Front Delts, Medial Delts, Traps How to perform: Sit on a bench with the backrest completely vertical holding a barbell or dumbbell at shoulder level. Press the weight overhead in a straight line while keeping your core engaged. Lower the weight down with control. Ski Poles & Face Pulls (PRE-EXHAUSTION SUPERSETS): 1-2 x 10-15: Superset Instructions: Start with a set of Ski Poles (A) until failure, and immediately transition to a set of Face Pulls (B) until failure. A. Ski Poles: What it works: Shoulders, Arms, Core How to perform: Stand bent over 90 degrees with a dumbbell in each hand, arms extended towards the floor, and palms facing inward. Simulate a skiing motion by simultaneously bending your elbows and lifting the dumbbells up past your waist Lower the dumbbells back down to the starting position in a controlled manner. B. Face Pulls: What it works: Rear Delts, Rhomboids, Rotator Cuff, Upper Back How to perform: Attach a rope handle to a high pulley machine. Stand facing a high pulley machine, grab the rope with an overhand grip, and step back to create tension. With your elbows slightly above shoulder height, pull the rope towards your face. Hold the peak contraction for a moment, feeling the engagement in your rear delts and upper back. Slowly release the tension and return to the starting position, allowing a full stretch of your muscles. DB Curls & Chin Ups (PRE-EXHAUSTION SUPERSETS): 1-2 x 10-15: Superset Instructions: Start with a set of DB Curls (A) until failure, and immediately transition to a set of Chin-Ups (B) until failure. A. DB Curls: What it works: Biceps, Brachialis How to perform: Stand with your feet shoulder-width apart, holding a dumbbell in each hand, arms extended alongside your body, and palms facing inwards. Keeping your elbows tucked in and upper arm stationary, curl the dumbbells towards your shoulders, focusing on contracting your biceps at the top of each rep. Lower the dumbbells back down in a controlled manner, fully extending your arms. B. Chin-Ups: What it works: Lats, Biceps How to perform: Start by gripping a pull-up bar with your palms facing towards you and hands at shoulder-width. Initiate the movement by engaging your back muscles and pulling your body upward until your chin clears the bar. Lower your body back down in a controlled manner, fully extending your arms before starting the next repetition. Overhead Cable Extensions & Close Grip Bench Press (PRE-EXHAUSTION SUPERSETS): 1-2 x 10-15: Superset Instructions: Start with a set of Overhead Cable Extensions (A) until failure, and immediately transition to a set of Close Grip Bench Press (B) until failure. A. Overhead Cable Extensions: What it works: Triceps How to perform: Stand with your feet shoulder-width apart, facing away from the cable machine. Hold the cable attachment with both hands, palms facing upward, and arms extended overhead. Keeping your upper arms stationary, slowly let the cable attachment retract behind your head by bending your elbows. Feel the stretch in your triceps, then return to the starting position by extending your arms back up overhead. B. Close Grip Bench Press: What it works: Triceps, Chest How to perform: Lie on a flat bench with a barbell positioned above your chest, hands gripping the bar slightly narrower than shoulder-width apart. Lower the barbell towards your chest, keeping your elbows tucked in close to your sides, and focusing effort on your triceps. Press the barbell back up, extending your arms fully and engaging your triceps and chest muscles. Day 10: REST 5 REST Day 11: Legs & Abs 2 Leg Extensions & BB Squats (PRE-EXHAUSTION SUPERSETS): 1-2 x 10-15: Superset Instructions: Start with a set of Leg Extensions (A) until failure, and immediately transition to a set of BB Squats (B) until failure. A. Leg Extensions: What it works: Quads How to perform: Sit on a leg extension machine with your shins positioned under the padded bar. Adjust the machine so that your knees are aligned with the axis of rotation. Place your hands on the handles and brace your core. Extend your legs forward, lifting the padded bar by contracting your quadriceps muscles until your legs are fully extended. Slowly lower your legs back down, ensuring a full stretch at the bottom. B. BB Squats: What it works: Quads, Hamstrings, Glutes, Calves, Upper Back, Traps How to perform: Stand with your feet shoulder-width apart, toes pointed slightly outward, and the barbell resting on your upper traps. Engage your core and keep your back straight as you bend at the knees and hips, lowering your body into a squat position. Descend until your thighs are parallel to the ground or slightly below, ensuring your knees stay in line with your toes. Push through your heels to rise back up to the starting position, fully extending your hips and knees. Leg Curls & RDLs (PRE-EXHAUSTION SUPERSETS): 1-2 x 10-15: Superset Instructions: Start with a set of Leg Curls (A) until failure, and immediately transition to a set of RDLs (B) until failure. A. Leg Curls: What it works: Hamstrings, Glutes, Calves How to perform: Sit on a leg curl machine and position your legs above the padded bar. Slowly contract your hamstrings, curling your legs downward and toward your glutes while exhaling. Pause at the bottom of the movement to fully squeeze your hamstrings. Allow the bar to rise back up in a controlled manner, feeling a stretch in your hamstrings. Be sure to keep your knees pointing upward throughout the entire movement to minimize risk of injury. B. RDLs: What it works: Glutes, Hamstrings, Quads, Erector Spinae How to perform: Stand with feet hip-width apart and hold a barbell in front of your thighs with an overhand grip. Hinge forward at the hips while keeping your back straight and knees slightly bent. Lower the barbell down below your knees, feeling a stretch in your hamstrings. Push your hips forward and squeeze your glutes to return to the starting position. Always keep your back as straight as possible. Seated Calf Raises: 2-3 x 10-15: What it works: Calves How to perform: Sit on the leg press machine with feet shoulder-width apart. Your heels should be hanging off the bottom of the surface, all the weight on the balls of your feet. Keep your back straight and shoulders relaxed. Slowly raise your heels as high as possible by extending your ankles, squeezing your calf muscles at the top of the movement. Hold for a brief moment, then lower your heels back down in a controlled manner until you feel a stretch in your calves. Cable Crunches: 2-3 x 10-15: What it works: Abs, Obliques How to perform: Attach a rope handle to a high pulley on a cable machine. Kneel in front of the machine and grab the rope handles. Flex your spine and contract your abs, bringing your elbows towards your knees. Return to the starting position while maintaining tension on the cable, focusing on engaging your core muscles throughout the exercise. Day 12: REST 6 REST REPEAT Routine C - 3-On, 1-Off Traditional Training (Medium volume, High Intensity, Medium Rest) A happy medium between Routine A and B. This is a more traditional-style training routine, where you can choose to implement any high-intensity training technique, but is not necessary due to the slightly higher volume. This routine is inspired by Lee Haney’s (8x Mr. Olympia Winner) 1970s and 80s training routines. “It takes time to build a masterpiece, it takes the proper Training principles” - Lee Haney For supersets, start with a set of Exercise A and immediately transition to a set of Exercise B. Once you’ve completed one set of both Exercises A and B, you’ve completed one superset. Track Your 3-ON, 1-OFF Workouts Try our free Advanced Training (3-On, 1-Off Routine) Workout Tracker spreadsheet Day 1: Chest & Back 1 Bench Press: 3 x 10-15: What it works: Pectorals, Triceps, Front Delts How to perform: Lie on a flat bench with your feet planted firmly on the ground. Arch your back and retract your shoulder blades. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart. Lower the barbell slowly towards your middle chest by bending your elbows, keeping them at a 45-degree angle to your body. Explosively push the barbell back up until your arms are fully extended. Incline DB Press: 3 x 10-15: What it works: Upper Pectorals, Triceps, Front Delts How to perform: Adjust the bench to a 30-45 degree incline. Lie on a bench with dumbbells in hand, arms extended upward, and palms facing forward. Lower the dumbbells to the level of your upper chest with elbows at a 45-degree angle. Explosively push the dumbbells back up until your arms are fully extended. Pull-Ups: 4 x 10-15: What it works: Lats, Traps, Biceps How to perform: Hang from a Pull-Up bar with an overhand grip, hands slightly wider than shoulder-width apart. Engage your back muscles by retracting your shoulder blades and initiating the pull, bringing your chest towards the bar until your chin clears the top. Lower yourself back down with control, fully extending your arms before beginning the next repetition. BB Rows: 4 x 10-15: What it works: Lats, Traps, Rear Delts, Biceps, Lower Back How to perform: Stand with feet shoulder-width apart, and grip the barbell slightly wider than shoulder-width. Hinge at the hips, maintaining a flat back, and pull the barbell toward your belly button, leading with your elbows. Squeeze your shoulder blades together at the top. Lower the barbell with control, keeping your back straight. DB Shrugs: 3 x 10-15: What it works: Traps How to perform: Stand upright with dumbbells in each hand, arms extended alongside your body, and thumbs facing inward. Raise your shoulders as high as possible while keeping your arms straight. Hold the contraction at the top for a brief moment, feeling the tension in your traps. Lower your shoulders back down to the starting position and repeat the movement. Day 2: Arms & Shoulders 1 DB Lateral Raises Arnold Press & PRE-EXHAUSTION SUPERSETS: 3 x 10-15: Superset Instructions: Start with a set of DB Lateral Raises (A), and immediately transition to a set of Arnold Press (B). A. DB Lateral Raises: What it works: Medial Delts, Front Delts How to perform: Stand with a dumbbell in each hand, palms facing your body. Keep your back straight and engage your core for stability. Lean your torso slightly forward. With a slight bend in your elbows, and leading with your pinkies, raise your arms out to the sides until they are parallel to the ground. Focus on using your shoulder muscles to control the movement and avoid swinging or using momentum. Lower the dumbbells back down in a controlled manner, feeling the tension in your shoulders throughout the exercise. B. Arnold Press: What it works: Front Delts, Medial Delts, Rear Delts How to perform: Begin by sitting on a bench with a dumbbell in each hand, holding them at shoulder height with your palms facing your body. Elbows pointing forward. As you press the dumbbells overhead, rotate your palms outward so that they face forward at the top of the movement. Continue the upward motion until your arms are fully extended. Reverse the movement by slowly bringing the dumbbells back down to shoulder height while simultaneously rotating your palms back to the starting position. Rear Delt Raises & Face Pulls SUPERSETS: 3 x 10-15: Superset Instructions: Start with a set of Rear Delt Raises (A), and immediately transition to a set of Face Pulls (B). A. Rear Delt Raises: What it works: Rear Delts, Traps How to perform: Stand with feet shoulder-width apart, holding dumbbells with palms facing your body. Hinge forward at the hips, keeping back straight. Lift dumbbells out to the sides, leading with elbows, until arms align with shoulders. Lower back down with control, focusing on engaging rear shoulder muscles. B. Face Pulls: What it works: Rear Delts, Rhomboids, Rotator Cuff, Upper Back How to perform: Attach a rope handle to a high pulley machine. Stand facing a high pulley machine, grab the rope with an overhand grip, and step back to create tension. With your elbows slightly above shoulder height, pull the rope towards your face. Hold the peak contraction for a moment, feeling the engagement in your rear delts and upper back. BB Curls: 3 x 10-15: What it works: Biceps, Brachialis How to perform: Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, hands shoulder-width apart. Keep your elbows tucked into your sides and stationary while you slowly curl the barbell towards your shoulders, focusing on squeezing your biceps at the top of each repetition. Lower the barbell back down in a controlled manner, fully extending your arms. Incline DB Curls: 3 x 10-15: What it works: Biceps, Brachialis How to perform: Adjust an incline bench to 45 degrees and sit with your back against it. Hold dumbbells in each hand with thumbs facing forward. Curl and rotate the dumbbells towards your shoulders until your thumbs are pointing outwards. Keep your upper arms still and elbows tucked in. Let the weight back down slowly, returning to rest position. Cable Pushdown: 3 x 10-15: What it works: Triceps How to perform: Stand facing a cable machine with a straight bar or rope attachment at chest height. Grip the bar/ropes with your palms facing down and hands shoulder-width apart. Keep your elbows stationary and tucked in close to your sides as you extend your arms downward, fully straightening them. Squeeze your triceps at the bottom of the movement, then slowly return to the starting position with controlled resistance. French Press: 3 x 10-15: What it works: Triceps How to perform: Sit on a bench with a barbell in your hands, palms facing upward. Extend your arms upward, holding the barbell directly above your head. Lower the barbell behind your head, bending your elbows. Pause briefly at the bottom position, feeling the stretch in your triceps. Raise the barbell back up to the starting position, fully extending your arms. Day 3: Legs & Abs 1 BB Squats: 3 x 10-15: What it works: Quads, Hamstrings, Glutes, Calves, Upper Back, Traps How to perform: Stand with your feet shoulder-width apart, toes pointed slightly outward, and the barbell resting on your upper traps. Engage your core and keep your back straight as you bend at the knees and hips, lowering your body into a squat position. Descend until your thighs are parallel to the ground or slightly below, ensuring your knees stay in line with your toes. Push through your heels to rise back up to the starting position, fully extending your hips and knees. Leg Extensions: 4 x 10-15: What it works: Quads How to perform: Sit on a leg extension machine with your shins positioned under the padded bar. Adjust the machine so that your knees are aligned with the axis of rotation. Place your hands on the handles and brace your core. Extend your legs forward, lifting the padded bar by contracting your quadriceps muscles until your legs are fully extended. Slowly lower your legs back down, ensuring a full stretch at the bottom. Leg Curls: 4 x 10-15: What it works: Hamstrings, Glutes, Calves How to perform: Sit on a leg curl machine and position your legs above the padded bar. Slowly contract your hamstrings, curling your legs downward and toward your glutes while exhaling. Pause at the bottom of the movement to fully squeeze your hamstrings. Allow the bar to rise back up in a controlled manner, feeling a stretch in your hamstrings. Be sure to keep your knees pointing upward throughout the entire movement to minimize risk of injury. Standing Calf Raises: 5 x 10-15: What it works: Calves How to perform: Hold a dumbbell or barbell and stand on a raised surface such as a step or block with the balls of your feet, allowing your heels to hang off the edge. Keep your back straight and shoulders relaxed. Slowly raise your heels as high as possible by extending your ankles, squeezing your calf muscles at the top of the movement. Hold for a brief moment, then lower your heels back down in a controlled manner until you feel a stretch in your calves. Cable Crunches: 3 x 10-15: What it works: Abs, Obliques How to perform: Attach a rope handle to a high pulley on a cable machine. Kneel in front of the machine and grab the rope handles. Flex your spine and contract your abs, bringing your elbows towards your knees. Return to the starting position while maintaining tension on the cable, focusing on engaging your core muscles throughout the exercise. Day 4: REST 1 REST Day 5: Chest & Back 2 Incline Bench Press: 3 x 10-15: What it works: Upper Pectorals, Triceps, Front Delts How to perform: Adjust the bench to a 30-45 degree incline. Lie back with feet flat on the floor, and grip the barbell slightly wider than shoulder-width. Slowly lower the barbell to the upper chest with your elbows at a 45-degree angle Explosively push the barbell back up until your arms are fully extended. DB Flyes: 3 x 10-15: What it works: Pectorals, Front Delts How to perform: Lie on a bench with dumbbells in hand, arms extended upward, and palms facing each other. Lower the dumbbells out to the sides in a wide arc, feeling a stretch in your chest. Reverse the movement and bring the dumbbells back up, squeezing your chest together. Lat Pulldowns: 4 x 10-15: What it works: Lats, Biceps, Brachialis, Traps How to perform: Sit on the machine with knees under the padded support. Grasp the wide bar slightly wider than shoulder-width apart. Pull the bar down toward your chest by squeezing your shoulder blades together and driving your elbows down. Pause at the bottom then slowly let the bar back up to the starting position. T-Bar Rows: 4 x 10-15: What it works: Lats, Traps, Biceps, Brachialis How to perform: Straddle a stable barbell and grip it with an overhand grip. Bend at the hips while maintaining a straight back. Pull the barbell towards your chest by retracting your shoulder blades, keeping your elbows close to your body. Pause at the top, then lower the barbell with control. DB Pullover: 3 x 10-15: What it works: Lats, Chest, Triceps How to perform: Lie on a bench with a dumbbell in both hands, palms facing up. Extend your arms above your chest, perpendicular to your body. Keeping a slight bend in your elbows, lower the dumbbell behind your head, feeling a stretch in your lats and chest. Raise the dumbbell back to the starting position, focusing on using your lats to pull it up. Day 6: Arms & Shoulders 2 DB Lateral Raises & Military Press SUPERSETS: 3 x 10-15: Superset Instructions: Start with a set of DB Lateral Raises (A), and immediately transition to a set of Military Press (B). A. DB Lateral Raises: What it works: Medial Delts, Front Delts How to perform: Stand with a dumbbell in each hand, palms facing your body. Keep your back straight and engage your core for stability. Lean your torso slightly forward. With a slight bend in your elbows, and leading with your pinkies, raise your arms out to the sides until they are parallel to the ground. Focus on using your shoulder muscles to control the movement and avoid swinging or using momentum. Lower the dumbbells back down in a controlled manner, feeling the tension in your shoulders throughout the exercise. B. Military Press: What it works: Front Delts, Medial Delts, Traps How to perform: Sit on a bench with the backrest completely vertical holding a barbell or dumbbell at shoulder level. Press the weight overhead in a straight line while keeping your core engaged. Lower the weight down with control. Rear Delt Raises & Face Pulls SUPERSETS: 3 x 10-15: Superset Instructions: Start with a set of Rear Delt Raises (A), and immediately transition to a set of Face Pulls (B). A. Rear Delt Raises: What it works: Rear Delts, Traps How to perform: Stand with feet shoulder-width apart, holding dumbbells with palms facing your body. Hinge forward at the hips, keeping back straight. Lift dumbbells out to the sides, leading with elbows, until arms align with shoulders. Lower back down with control, focusing on engaging rear shoulder muscles. B. Face Pulls: What it works: Rear Delts, Rhomboids, Rotator Cuff, Upper Back How to perform: Attach a rope handle to a high pulley machine. Stand facing a high pulley machine, grab the rope with an overhand grip, and step back to create tension. With your elbows slightly above shoulder height, pull the rope towards your face. Hold the peak contraction for a moment, feeling the engagement in your rear delts and upper back. DB Curls: 3 x 10-15: What it works: Biceps, Brachialis How to perform: Stand with your feet shoulder-width apart, holding a dumbbell in each hand, arms extended alongside your body, and palms facing inwards. Keeping your elbows tucked in and upper arm stationary, curl the dumbbells towards your shoulders, focusing on contracting your biceps at the top of each rep. Lower the dumbbells back down in a controlled manner, fully extending your arms. Concentration Curls: 3 x 10-15: What it works: Biceps How to perform: Sit on a bench with your legs spread apart and a dumbbell in one hand. Rest the back of your upper arm against your inner thigh, allowing your arm to fully extend. With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary. Squeeze your biceps at the top of the movement before slowly lowering the dumbbell back down. Overhead Cable Extensions: 3 x 10-15 What it works: Triceps How to perform: Stand with your feet shoulder-width apart, facing away from the cable machine. Hold the cable attachment with both hands, palms facing upward, and arms extended overhead. Keeping your upper arms stationary, slowly let the cable attachment retract behind your head by bending your elbows. Feel the stretch in your triceps, then return to the starting position by extending your arms back up overhead. Skull Crushers: 3 x 10-15: What it works: Triceps How to perform: Lie on a bench, hold a barbell with a close grip, and extend your arms above your chest. Lower the barbell towards your forehead, keeping your elbows locked in position. Contract your triceps to push the barbell back up to the starting position. Keep your upper arms perpendicular to the ground throughout the movement. Day 7: Legs & Abs 2 RDLs: 2 x 10-15: What it works: Glutes, Hamstrings, Quads, Erector Spinae How to perform: Stand with feet hip-width apart and hold a barbell in front of your thighs with an overhand grip. Hinge forward at the hips while keeping your back straight and knees slightly bent. Lower the barbell down below your knees, feeling a stretch in your hamstrings. Push your hips forward and squeeze your glutes to return to the starting position. Always keep your back as straight as possible. Leg Curls: 4 x 10-15: What it works: Hamstrings, Glutes, Calves How to perform: Sit on a leg curl machine and position your legs above the padded bar. Slowly contract your hamstrings, curling your legs downward and toward your glutes while exhaling. Pause at the bottom of the movement to fully squeeze your hamstrings. Allow the bar to rise back up in a controlled manner, feeling a stretch in your hamstrings. Be sure to keep your knees pointing upward throughout the entire movement to minimize risk of injury. Leg Extensions: 4 x 10-15: What it works: Quads How to perform: Sit on a leg extension machine with your shins positioned under the padded bar. Adjust the machine so that your knees are aligned with the axis of rotation. Place your hands on the handles and brace your core. Extend your legs forward, lifting the padded bar by contracting your quadriceps muscles until your legs are fully extended. Slowly lower your legs back down, ensuring a full stretch at the bottom. Seated Calf Raises: 5 x 10-15: What it works: Calves How to perform: Sit on the leg press machine with feet shoulder-width apart. Your heels should be hanging off the bottom of the surface, all the weight on the balls of your feet. Keep your back straight and shoulders relaxed. Slowly raise your heels as high as possible by extending your ankles, squeezing your calf muscles at the top of the movement. Hold for a brief moment, then lower your heels back down in a controlled manner until you feel a stretch in your calves. Leg Raises: 3 x 10-15: What it works: Abs, Obliques How to perform: Lie on your back with legs extended and hands positioned for support. Lift your straight legs upward until they reach a 90-degree angle with the floor, engaging your core. Lower them back down with control, avoiding swinging or using momentum. Day 8: REST 2 REST REPEAT

THE OOFA METHOD™ Chapter 3: BEGINNER BASICS Step 4: Beginner Weight Training Routine Track Your WEIGHT TRAINING Workouts Try our free Beginner Weight Training Workout Tracker spreadsheet Key: BB = Barbell DB = Dumbbell Day 1: Upper Body 1 BB Bench Press: 3 Sets x 10-15 Reps: What it works: Pectorals, Triceps, Front Delts How to perform: Lie on a flat bench with your feet planted firmly on the ground. Arch your back and retract your shoulder blades. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart. Lower the barbell slowly towards your middle chest by bending your elbows, keeping them at a 45-degree angle to your body. Explosively push the barbell back up until your arms are fully extended. Pull-Ups: 3 Sets x 10-15 Reps: What it works: Back Muscles (particularly the lats), Biceps How to perform: Hang from a Pull-Up bar with an overhand grip, hands slightly wider than shoulder-width apart. Engage your back muscles by retracting your shoulder blades and initiating the pull, bringing your chest towards the bar until your chin clears the top. Lower yourself back down with control, fully extending your arms before beginning the next repetition. Beginner Tip: Use a wide-grip to target the lats, increasing your V-Taper. If you cannot perform the number of Pull-Ups specified in the rep range, do Negative Pull-Ups for the difference. Seated Rows: 3 Sets x 10-15 Reps: What it works: Lats, Traps, Rear Delts, Biceps How to perform: Sit on the rowing machine with your feet firmly planted on the footrests and your knees slightly bent. Grasp the handles with a neutral grip, keeping your hands shoulder-width apart. While maintaining an upright posture, engage your back muscles and pull the handle towards your belly button, squeezing your shoulder blades together at the end of the movement. Slowly let the cable back to starting position with control. Military Press: 3 Sets x 10-15 Reps: What it works: Front Delts, Medial Delts, Traps How to perform: Sit on a bench with the backrest completely vertical holding a barbell or dumbbell at shoulder level. Press the weight overhead in a straight line while keeping your core engaged. Lower the weight down with control. DB Lateral Raises: 3 Sets x 10-15 Reps: What it works: Medial Delts, Front Delts How to perform: Stand with a dumbbell in each hand, palms facing your body. Keep your back straight and engage your core for stability. Lean your torso slightly forward. With a slight bend in your elbows, and leading with your pinkies, raise your arms out to the sides until they are parallel to the ground. Focus on using your shoulder muscles to control the movement and avoid swinging or using momentum. Lower the dumbbells back down in a controlled manner, feeling the tension in your shoulders throughout the exercise. Beginner Tip: If you are having a hard time feeling the Medial Delts, try lowering the weight and performing the exercise seated or lying face down on a bench with the backrest at a 50-degree angle. Cable Pushdowns: 3 Sets x 10-15 Reps: What it works: Triceps How to perform: Stand facing a cable machine with a straight bar or rope attachment at chest height. Grip the bar/ropes with your palms facing down and hands shoulder-width apart. Keep your elbows stationary and tucked in close to your sides as you extend your arms downward, fully straightening them. Squeeze your triceps at the bottom of the movement, then slowly return to the starting position with controlled resistance. Day 2: Lower Body 1 BB Squats: 2 Sets x 10-15 Reps: What it works: Quads, Hamstrings, Glutes, Calves How to perform: Stand with your feet shoulder-width apart, toes pointed slightly outward, and the barbell resting on your upper traps. Engage your core and keep your back straight as you bend at the knees and hips, lowering your body into a squat position. Descend until your thighs are parallel to the ground or slightly below, ensuring your knees stay in line with your toes. Push through your heels to rise back up to the starting position, fully extending your hips and knees. Beginner Tip: Put a weight under each heel to place more emphasis onto your quads instead of your back. Ensure that your nose is moving straight up and down, not coming forward. Leg Curls: 3 Sets x 10-15 Reps: What it works: Hamstrings, Glutes, Calves How to perform: Sit on a leg curl machine and position your legs above the padded bar. Slowly contract your hamstrings, curling your legs downward and toward your glutes while exhaling. Pause at the bottom of the movement to fully squeeze your hamstrings. Allow the bar to rise back up in a controlled manner, feeling a stretch in your hamstrings. Be sure to keep your knees pointing upward throughout the entire movement to minimize risk of injury. Leg Extensions: 3 Sets x 10-15 Reps: What it works: Quads How to perform: Sit on a leg extension machine with your shins positioned under the padded bar. Adjust the machine so that your knees are aligned with the axis of rotation. Place your hands on the handles and brace your core. Extend your legs forward, lifting the padded bar by contracting your quadriceps muscles until your legs are fully extended. Slowly lower your legs back down, ensuring a full stretch at the bottom. Seated Calf Raises: 2 Sets x 10-15 Reps: What it works: Calves How to perform: Sit on the leg press machine with feet shoulder-width apart. Your heels should be hanging off the bottom of the surface, all the weight on the balls of your feet. Keep your back straight and shoulders relaxed. Slowly raise your heels as high as possible by extending your ankles, squeezing your calf muscles at the top of the movement. Hold for a brief moment, then lower your heels back down in a controlled manner until you feel a stretch in your calves. Crunches: 3 Sets Sets x 10-15 Reps: What it works: Abs How to perform: Lie on your back with your knees bent and feet flat on the ground. Place your hands on the opposite shoulder with your elbows pointing forward. Engage your core muscles and lift your torso off the ground focusing on using your abdominal muscles to initiate the movement. Touch your elbows to your knees then lower back down with control, avoiding any jerking or pulling with your neck. Let yourself down as slowly as possible. Day 3: Rest 1 REST No weight training (light cardio optional). Day 4: Upper Body 2 Incline Bench Press: 3 Sets x 10-15 Reps: What it works: Upper Pectorals, Triceps, Front Delts How to perform: Adjust the bench to a 30-45 degree incline. Lie back with feet flat on the floor, and grip the barbell slightly wider than shoulder-width. Slowly lower the barbell to the upper chest with your elbows at a 45-degree angle Explosively push the barbell back up until your arms are fully extended. Chin-Ups: 3 Sets X 10-15 Reps: What it works: Lats, Biceps How to perform: Start by gripping a pull-up bar with your palms facing towards you and hands at shoulder-width. Initiate the movement by engaging your back muscles and pulling your body upward until your chin clears the bar. Lower your body back down in a controlled manner, fully extending your arms before starting the next repetition. DB Shrugs: 3 Sets x 10-15 Reps: What it works: Traps How to perform: Stand with feet shoulder-width apart, holding dumbbells by your sides. Shrug shoulders upward, squeezing shoulder blades together at the top. Lower dumbbells back down with control. Focus on trapezius muscle contraction and avoid swinging or momentum. Arnold Press: 3 Sets x 10-15 Reps: What it works: Front Delts, Medial Delts, Rear Delts How to perform: Begin by sitting on a bench with a dumbbell in each hand, holding them at shoulder height with your palms facing your body. Elbows pointing forward. As you press the dumbbells overhead, rotate your palms outward so that they face forward at the top of the movement. Continue the upward motion until your arms are fully extended. Reverse the movement by slowly bringing the dumbbells back down to shoulder height while simultaneously rotating your palms back to the starting position. Rear Delt Raises: 3 Sets x 10-15 Reps: What it works: Rear Delts, Traps How to perform: Stand with feet shoulder-width apart, holding dumbbells with palms facing your body. Hinge forward at the hips, keeping back straight. Lift dumbbells out to the sides, leading with elbows, until arms align with shoulders. Lower back down with control, focusing on engaging rear shoulder muscles. BB Curls: 3 Sets x 10-15 Reps: What it works: Biceps, Brachialis How to perform: Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, hands shoulder-width apart. Keep your elbows tucked into your sides and stationary while you slowly curl the barbell towards your shoulders, focusing on squeezing your biceps at the top of each repetition. Lower the barbell back down in a controlled manner, fully extending your arms. Day 5: Lower Body 2 RDLs: 3 Sets x 10-15 Reps: What it works: Glutes, Hamstrings, Quads, Erector Spinae How to perform: Stand with feet hip-width apart and hold a barbell in front of your thighs with an overhand grip. Hinge forward at the hips while keeping your back straight and knees slightly bent. Lower the barbell down below your knees, feeling a stretch in your hamstrings. Push your hips forward and squeeze your glutes to return to the starting position. Always keep your back as straight as possible. Leg Extensions: 3 Sets x 10-15 Reps: What it works: Quads How to perform: Sit on a leg extension machine with your shins positioned under the padded bar. Adjust the machine so that your knees are aligned with the axis of rotation. Place your hands on the handles and brace your core. Extend your legs forward, lifting the padded bar by contracting your quadriceps muscles until your legs are fully extended. Slowly lower your legs back down, ensuring a full stretch at the bottom. Leg Curls: Sets 3 x 10-15 Reps: What it works: Hamstrings, Glutes, Calves How to perform: Sit on a leg curl machine and position your legs above the padded bar. Slowly contract your hamstrings, curling your legs downward and toward your glutes while exhaling. Pause at the bottom of the movement to fully squeeze your hamstrings. Allow the bar to rise back up in a controlled manner, feeling a stretch in your hamstrings. Be sure to keep your knees pointing upward throughout the entire movement to minimize risk of injury. Seated Calf Raises: 2 Sets x 10-15 Reps: What it works: Calves How to perform: Sit on the leg press machine with feet shoulder-width apart. Your heels should be hanging off the bottom of the surface, all the weight on the balls of your feet. Keep your back straight and shoulders relaxed. Slowly raise your heels as high as possible by extending your ankles, squeezing your calf muscles at the top of the movement. Hold for a brief moment, then lower your heels back down in a controlled manner until you feel a stretch in your calves. Crunches: 3 Sets x 10-15 Reps: What it works: Abs How to perform: Lie on your back with your knees bent and feet flat on the ground. Place your hands on the opposite shoulder with your elbows pointing forward. Engage your core muscles and lift your torso off the ground focusing on using your abdominal muscles to initiate the movement. Touch your elbows to your knees then lower back down with control, avoiding any jerking or pulling with your neck. Let yourself down as slowly as possible. Day 3: REST No weight training (light cardio optional) REPEAT You should perform this Beginner Weight Training Routine for a minimum of three months before you move onto the Intermediate Weight Training Routine. Make sure that you are focusing on good form, and learning how to get into the gym consistently. This is the key to success. Good luck.

THE OOFA METHOD™ Chapter 7: ADVANCED TRAINING Step 4: Congratulations! Congratulations on completing the Advanced Training chapter! Assuming you’ve trained with an Advanced Training Routine for a minimum of nine months… You’re all finished. Your immense amount of dedication is remarkable, and likely only found once in every million people. At this point we hope you’ve achieved your dream physique, and would love for you to share photos of your progress with us. Please send a ‘before’ photo of yourself prior to you starting The OOFA Method and an ‘after’ photo of yourself following your completion of The OOFA Method using the link below: We Want to See Your Progress! Now that you’ve conquered one of your dreams, go conquer the rest. See you on the Mr. Olympia stage!