THE OOFA METHOD™ Chapter 6: INTERMEDIATE TRAINING Step 3: Intermediate Training Routine "The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character." - Arnold Schwarzenegger You should train with this routine for a minimum of nine months, progressively training to failure on more sets during the workout. Do this until you train to failure on every set of your workouts. If you’re training to failure on every set around the three-month mark, you are likely pressing too hard and need to dial back your intensity. At the three-month stage you should only be training to failure on 1-3 sets per muscle group. Track Your INTERMEDIATE Workouts Try our free Intermediate Training Workout Tracker spreadsheet Key: BB = Barbell DB = Dumbbell Day 1: Push 1 BB 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. 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. 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. Military Press: 3 x 10-15: 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: 4 x 10-15: 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. Cable Pushdowns: 5 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. Day 2: Rest 1 REST No weight training (light cardio optional). Day 3: Pull 1 Pull Ups: 3 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: 3 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 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. Ski Poles: 4 x 10-15: 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. BB Curls: 5 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. Day 4: Rest 2 REST No weight training (light cardio optional). Day 5: Legs 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: 3 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: 3 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: 3 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 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 No weight training (light cardio optional). Day 7: Push 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. Decline Cable Flyes: 3 x 10-15: What it works: Pectorals, Front Delts, Biceps, Triceps How to perform: Put two cables in a high position with handles. Grasp the cable attachments and bring your elbows up to be aligned with the cable. Push your arms together in a hugging motion, touching them together in front of your crotch. Squeezing your chest. Slowly allow the cables to pull your arms back. Arnold Press: 3 x 10-15: 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. Cable Lateral Raises: 4 x 10-15: What it works: Medial Delts, Front Delts How to perform: Stand in a shoulder-width stance facing the cable machine with handles at the lowest position. Grasp the handles with an overhand grip, arms slightly bent. Lift the handles out to the sides until they reach shoulder level, focusing on squeezing the side delts and lower down Slowly let the cable retract down your arm down to the starting position. Skull Crushers: 5 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 8: Rest 4 REST No weight training (light cardio optional). Day 9: Pull 2 Lat Pulldown: 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. T-Bar Rows: 3 x 10-15: 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. Cable Pullovers: 3 x 10-15: 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. DB Rear Delt Raises: 4 x 10-15 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. Incline DB Curls: 5 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. Day 10: Rest 5 REST No weight training (light cardio optional). Day 11: Legs 2 RDLs: 3 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 Extensions: 3 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: 3 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 Seated Calf Raises: 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. 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 12: REST 6 REST No weight training (light cardio optional). REPEAT You should train with this routine for a minimum of nine months, progressively training to failure on more sets during the workout. Do this until you train to failure on every set of your workouts.

THE OOFA METHOD™ Chapter 2: BODY MECHANICS Step 4: The Core The core is the true epicenter of power and stability. It's a fortress of muscles that resides at the center of your being, providing the foundation for your every move. Let's delve into the key players within the core and how you can train them through weight training: 1. Rectus Abdominis (Abs) Function: Contracts the torso while sitting, and contracts the legs while hanging. Provides overall body stability. Example Exercises: Crunches, Leg Raises, Romanian Twists, Bicycles, Cable Crunches, Planks 2. Obliques (Side Abs) Function: Aids in rotational movements of the torso. Example Exercises: Side-to-Side Crunches, Side-to-Side Leg Raises, Romanian Twists, Cable Crunches 3. Transverse Abdominis (Inner Abs) Function: Erects and rotates the torso in all directions. Example Exercises: Worked indirectly in all abdominal exercises. 4. Erector Spinae (Spine Muscles) Function: Extends and rotates the spine and maintains its posture. Example Exercises: Deadlifts, Romanian Deadlifts, Hyperextensions, Good Mornings, Squats 5. Quadratus Lumborum (Lower Back/Core Assistant) [subsurface] Function: Assists at side bending and stabilizing the lower back. Example Exercises: Dumbbell Side Bends, Deadlifts, Romanian Deadlifts, Hyperextensions 7. Serratus Posterior Superior & Inferior (Lower Back/Core Assistant) [subsurface] Function: Assists in elevating and depressing the ribs. These muscles are not typically targeted directly but are involved in many compound movements. Example Exercises: Dumbbell Side Bends, Deadlifts, Romanian Deadlifts, Hyperextensions

THE OOFA METHOD™ Chapter 2: BODY MECHANICS We’re Just Human, Afterall Before beginning any type of fitness, particularly bodybuilding, it is incredibly valuable to understand how the human body works, and the function of each muscle. In this chapter, we will meticulously explore five major areas: the chest, back, shoulders, arms, core, and legs. Each of these areas is made up of an intricate web of muscles, and we’ll unravel the complexity by explaining the functions of the primary muscles and providing you with the most effective exercises to train them. “The muscle and the mind must become one. One without the other is zero” - Lee Haney The Key to an Aesthetic Physique To build an aesthetic physique, proportions are absolutely essential. It is vital that you analyze your physique on a continuous basis to find your weak points–allocating more volume to those weaknesses to bring them up to the same level as the rest of your body. There are muscle groups, however, that will give you a lot more aesthetic ‘bang for your buck’, than others. These muscles will have a dramatic effect on your physique, so it is important that you prioritize them in your training. 1. Shoulders Arguably the most important part of an aesthetic physique. Without them, you will have no V- taper, and your upper body will lack width. Well-developed shoulders will turn an average physique into something special. 2. Traps. Similar to the shoulders, if they are underdeveloped you will give off the appearance of a ‘pencil neck’. Developing your traps gives you the illusion of more mass all over your body. 3. Chest. Having a large chest gives your upper body a much ‘stronger’ look. With an underdeveloped chest, your physique will appear as if something is missing. 4. Lats. Absolutely necessary in having a well-rounded physique. If your lats are lagging, you will have no width from the rear. Remember, an aesthetic physique looks good from all angles. 5. Biceps/Forearms. These two are incredibly important as they are the muscles that are visible the most. If you have well-developed biceps and forearms, your aesthetic will be visible even through a t-shirt. 6. Legs. If your upper body is developed, but you have small legs and calves, you will not be aesthetic. You will look unproportioned and goofy. Legs are the most grueling muscle group to train–leading to many people having underdeveloped legs. Do not allow yourself to fall into this trap. Leg day is when you can really test your resolve and mental fortitude, go out there and kill it.

THE OOFA METHOD™ Chapter 6: INTERMEDIATE TRAINING This is Where the Fun Begins! In this chapter, we’ll dive into the art of training to failure, explore techniques to target specific muscles and provide you with an engaging Intermediate Training Routine that’s far above the beginner’s level. Once you’ve followed the Beginner Weight Training Routine for at least three months, you are ready to begin the Intermediate Training Routine, which involves a Push, Pull, and Legs split. This Intermediate Routine should be performed for at least nine months, solidifying your training abilities and teaching you the virtue of patience. In this routine, every set should be taken close to, or all the way to failure. This is a skill you must learn, and must be performed safely. Push yourself as hard as you can. There's essential knowledge coming your way where we visualize precisely how muscle growth occurs and how to best reap the benefits of working out. But first, let's go over some important steps prior to diving into the Intermediate Training Routine. Just as discussed in the Beginner Basics Course, be sure to use a weight in which you fail within 10-15 reps. If you can complete more than 15 reps, increase the weight, and if you do less than 10 reps, decrease the weight. “From the bodybuilding days on, I learned that everything is reps and mileage. The more miles you ski, the better a skier you become; the more reps you do, the better your body.” - Arnold Schwarzenegger

THE OOFA METHOD™ Chapter 7: ADVANCED TRAINING "Being weak is a choice, so is being strong." - Frank Zane The Final Battle Well done, you’ve reached the final stage of your fitness journey! Having trained diligently with the Intermediate Training Routine for at least nine months, you are now primed to tackle the advanced stage of the course. This stage is ideal for those who have clocked in a total of twelve months of training and have noticed a plateau in the gains from failure training. Your body requires a stimulus for growth that is new and challenging to it. By now, your body has adapted to the strains of your training regimen and no longer considers training to failure as a real threat. Fret not! This chapter will introduce you to a plethora of high-intensity training techniques designed to shock the muscle in new exciting ways. We'll also share time-tested wisdom from the Golden Era that the titans of bodybuilding employed to keep their progress soaring. We’ll also be providing you with three advanced old-school training routines, each tailored to a different style of training. You’ll have the chance to choose which routine best suits you!

BEGINNER BASICS Chapter 4: BODY MECHANICS Step 3: Beginner Weight Training Routine Day 1: Upper 1 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 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 Day 4: Upper 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 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 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.

BEGINNER BASICS Chapter 4: BODY MECHANICS Step 1: 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. Key: AMRAP = As Many Reps as Possible Day 1: Push-Ups: 3 Sets x AMRAP: 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 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 Day 7: REST 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.